Friday’s QOD


Friday’s QOD

Gym will be open on Sunday and Monday from 10am-12pm. Register on Zenplanner to book your spot. 

We’re getting philosophical today –

“Excellence is not an act, but a habit” – Agree or disagree? Why?

AMRAP in 10 min
2 HSPU and 4 Pistols
4 HSPU and 8 Pistols
6 HSPU and 12 Pistols

Nick practices his double unders

90 Responses

  1. Michelle

    Aaaaw, man, I just woke up. I don’t know what I did to my alarm. Anyways 1st no-show for me, sorry guys. I do need the burpee practice though 🙂

  2. Mobility
    WU x 1

    Practice DU’s for 2mins: 35 PR of 4 from yesterday

    Cleans x 5

    Thanks for the tips on the start position Pat!

    DU’s practice again, 62…doubled my PR from yesterday 🙂

    WOD: AMRAP in 10 min (scaled to pushups)
    2 HSPU and 4 Pistols
    4 HSPU and 8 Pistols
    6 HSPU and 12 Pistols

    Score: 135

  3. Maria

    Strength cleans x 5

    HSPU with ab mat and 10# plate (first time using a 10#, usually use 25#. Need to work on kipping)

    Reps 100

  4. Gillyon

    Back squat (3) up to 135lbs. Technique is feeling much time to up the weight. Thanks Nat and Ron for the help today. And, thanks Pat for the hint on the knees last week. It made a HUGE difference.

    64?? Really disappointed with this. During the WOD, I lost count and could not remember if I was on my 6s or 8s. I went with the lower number…so I hope that is why my score is so low.

  5. WU x1
    2 min DUs

    Strength Push Press x 5

    WOD – Reps 127
    HSPU with ab mat and 25# plate (PR used 45# before)

    Pistols were a little better looking than last weeks’. HSPU kipping came along pretty good.

    QOD: Everybody can excel once and a while, but to do it consistently its probably due to dedication which turns into habit. I suppose you could compare Excellence with Virtuosity as well.

  6. Steph L

    Warm-up x 1

    Practice DU’s for 2mins: 106 Unbroken new PR!

    Strength: Front Squat

    WOD: AMRAP in 10 min (Scaled the HSP with box)

    Total Reps: 106

  7. Shane

    Wu x1
    Practice double unders could only get 4 or 5 in a row

    Wod amrap 10 mins
    Scaled hspu’s to Pike pushup from toes on 24” box
    178 reps
    Tried a hspu but 8 had no strength left after that to get off the abmat..

  8. Kevin

    Did this last night with Jo. Walked in, fully expected to scale the pistols to a box. After my strength, I tried a pistol. And I did one! Ok, try the other leg. WHAT?! Now I have to do it Rx’d.

    107 reps in total. First workout ever doing pistols without a box! I told Amanda at the 5 min mark, I can stop now and I’d be happy. Big smile on my face the entire workout!

    So to everyone who has something they suck at, keep working on it. I’ve been doing CrossFit for almost 6 years, and I can finally check pistols off my list. With patience and hard work, you will succeed!

    1. Lora

      Congrats Kevin. There was no missing that smile on your face last night! Happy for you. You’ve waited (and worked for) this day for a long time!

  9. Shawn Johnson

    Warm-up x 1
    Practice DU’s for 2mins: Did a couple

    Strength: Cleans x5
    60, 65, 70, 75, 80 (Stick to this weight until my form improves.)

    WOD: AMRAP in 10 min (Scaled the HSP with box toes up to the 12 mark than knees after that)

    Total Reps: 201

  10. Chantal Guerette

    Have fun guys !! I had to cancel today because I pulled something in my leg playing volleyball last night and I want to make sure I rest enough to be ok for tomorrow’s GIRL POWER event !!! I’ll see you there 😀

  11. Ron

    Strength – back squat
    5 x 135, 145, 155, 165, 175

    WOD = 150
    Scaled to push up on knees and pistols on a med-ball.

    Great coaching Amanda

  12. Kevin MacK


    WU x 1

    Practice DU’s for 2mins: – Did my first DU.…which is one more than I could do when I woke this morning.

    Overhead Squats x 5

    WOD: AMRAP in 10 min (scaled to pushups – pistols with the box)
    2 HSPU and 4 Pistols
    4 HSPU and 8 Pistols
    6 HSPU and 12 Pistols

    Score: 132

    Thanks, Kevin.

  13. Darsey

    Deadlift x 5 to 265 pr of 10 for reps
    Hspu Rx
    Pistols standing on box
    Total 96
    Took it easy to have some in the tank for tomorrow

    1. Lora

      Great job Darsey. Congrats on doing HSPUs Rx! You’ll have those pistols soon enough!
      Looking forward to seeing you “gents” tomorrow…should be an interesting morning 😉

    2. jeff

      What is this “some in the tank for tomorrow” BS? lol.. are there going to be scouts there tomorrow? damn you Gillyon for not letting me know! 🙂

  14. Rob B

    Mob. Wu x1
    No strength. 
    WOD    Amrap 10 min
    2 HSPU. –  4 pistols
    4 –  8
    6 –  12
    8 – 16
    10 – 20
    12 – 8 pistols


  15. Valérie Arseneau

    Mob. Wu x1
    Shoulder press
    5x 35-40-45-50-55
    (PR 5#)

    WOD Amrap 10 min
    Pikes on knees – pistols on top of small box
    2 – 4
    4 – 8
    6 – 12
    8 – 16
    10 – 20
    12 – 8 pistols

    Score : 143

    I will be walking funny tomorrow!!! 😀

  16. Chantal L.

    WU x 1 + 2 mins DU practice

    3x cleans
    95-105-105-115-115 ,thanks Amanda for the pointers 🙂

    WOD with toe pushups and using milk crate thingy + 45# and 10# plates.

    126 reps

  17. Mario

    Mob, WUx1, DU Practice (got 11, 13, 15 and 17 consecutives, not a bad day… PR is 18)

    WOD Rx = 94

    Never realized I was signed up, hadn’t worked out in a week due to almost-cold and not getting solid sleep. Glad I did it tho… Somehow each time, I end up WODing when I dont think I will… Thanks Jeff for the reminder!

    Which is why I had my pup with me, didnt plan on him tagging along while i WOD, but he behaved surprisingly well. Thanks if you gave him a little bit of attention while I was busy, I appreciate it.

    1. Eric N

      Such an awesome pup. I was enjoying the love from the little guy! Great job on the WOD man. Every time you and Gab are in a WOD with me it always ends well! 🙂 such positive energy! Love it !

  18. Eric N.

    WU x 2 (passed on skipping due to shins)

    Strength : Deadlifts x 1
    150 – 175 – 200 – 225 – 250(f) – 235 – 240 (PR)

    WOD (modified due to injury)
    Air squats
    Score: 140

  19. Marcel

    CFWU x 1

    2 min of double under practice

    Back squat x 5

    175-185-195-205 out of time

    WOD = 70

    Used ab mat for HSPU and four 45 lb plates & one 25 lb for pistols.

  20. Lance

    WU x1

    HSPU(RX) + Pistols(Crate + #10 Plate)

    Total Reps: 76

    First time doing HSPU in a wod felt really good so happy im able to do them now. Great job tonight everyone

  21. Jeff L

    WU X 1

    Practice DU for 2 mins

    Strength – push press X 5



    HSPU scaled to pike pushups from toes
    Pistols scaled to 20 inch box

    Score – 126

  22. Jack

    WU x 1
    Practice DUs

    Strength: OHS x 5

    WOD: AMRAP in 10 min
    2 HSPUs/4 pistols
    4 HSPUs/8 pistols
    6 HSPUs/12 pistols
    8 HSPUs/16 pistols
    10 HSPUs/20 pistols
    1 HSPU

    HSPUs were RX’d but used a 12″ box for pistols.

    Score: 91

  23. Gabriel

    2 min DU Practice

    Strength – Cleans X5
    95-115-135-155-165 (Power Clean)
    185×1-185×1 (Squat Clean)

    AMRAP in 10 min
    2 HSPU and 4 Pistols
    4 HSPU and 8 Pistols
    6 HSPU and 12 Pistols
    8 HSPU and 16 Pistols
    2 HSPU

    Total –> 62

    Was 1st time doing HSPU in a WOD. Used 45# and Ab Mat and my kipping worked well.
    Pistol Rx’d

    Daily Planks to 5min
    Foam Rolling

    Great job 6:45 crew!

    Have a great Thanksgiving weekend fella CrossFitters!

  24. jeff

    10 minutes DU practice,.. got to six a couple times.

    mobility work for knees, shoulders..

    HSPU Rx
    Pistols to a box

    was going to scale to air squats but felt really good after doing some mobility work and tried a few and surprisingly felt great.

    great job 6:30 class.. and congrats to coach Lora on her first ‘loner’ coached class!! you did great..

    1. Lora

      Nice to see those DUs are starting to click! Your hard work is paying off. Great job on the WOD tonight. I have a serious case of HSPU envy! They were solid!!!

  25. Lora

    WU x 1 (sub ring rows for pull ups)
    500m row (instead of DU’s. My achilles is acting up)
    No strength. Foam roller and lacrosse ball love. Some barbell calf-smash, too.

    WOD (scaled)
    AMRAP 10 min
    HSPU’s (scaled to regular pushups) + Pistols (to 12″ box)

    Total: 98/2 + 84 = 133

    Shoulder bothering me when I go overhead so scaled to regular push ups. Happy to do pistols to 12″ box. I usually do them to a 12″ box + 25# plate….so this is progress 🙂

    Great job 5:30 crew!

      1. Lora

        Trying to save myself, from myself (LOL) by modifying some movements. Its nothing too serious right now, but I am trying to play it smart and keep it that way. 🙂

  26. Jeremy L

    WU X 1 (ring dips w purple band- 3rd time trying them got 10 in a row:) first attempt last week couldn’t get my knees in the bands, and Wednesday had to break 10 in two attempts thanks Jeff and Lance your tips really helped)

    Practice DU for 2 mins got 1

    Strength – front squat X 5

    80-85-95-95-105 ( did 95 twice as Lora and Jack gave me some good tips made the front squat a lot easier on my wrists. Thanks!)


    HSPU scaled to pike pushups from knees
    Pistols scaled to 20 inch box

    Score – 178

    Thanks for the fun class Lora!

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