Friday’s QOD


Friday’s QOD

What is the most challenging lift for you?


150 Wall Balls (20/14#)

10 minute time cap.

Compare to July 27/12

Chantal holds the jumping position for the snatch


95 Responses

  1. McDavid

    Strength front squat up to 105 x5 very frustrating being off sick and coming back and all strength is gone down the crapper.
    Wod 47rx. happy i did it Rx. they’re a large goat for me.
    have a great day everyone.

    1. Lora

      At least you are well enough to come back and work out! That’s what matters. The strength will return.

      And look at you with the “big boy” ball today going Rx. ๐Ÿ˜‰ Nice job.

  2. Michelle

    WU x 2
    OHS x 5 45-55-60-65-70 (PR of 5# yeyye!!)

    WOD @ 10#
    128 (PR of 16 reps from Sept. 17/11)

    A little embarrassed that at my height I cannot complete this workout. Must work on technique, but that would mean doing more all balls (yuck!). Anyways,happy with my results and my shoulders are screaming right now!

  3. Melanie B.


    Strength – Deadlift 40-45-50-55-60

    “Karen” 150 wall balls (10 minute time cap)
    Was able to do 90.

    First time trying a morning class, hard to get up lol, but might throw in one morning a week from now on.

    Great job 6 am crew!

  4. Maria

    Strength Shoulder Press x 5

    WOD 10#
    121, PR of 16 reps. Need to practice these more, 14# is still a little out of my reach..litterally.

    QOD: Snatches for sure.

  5. Elba

    WU x 2

    Shoulder Press 5’s

    WOD Rx
    = 95 reps (11 PR)

    I am happy with my total but I think I took too many breaks note to myself for next time!!

    Good job Everyone!! Nice to see Mel and Kevin M at 6am!!! ๐Ÿ™‚

  6. Mario

    QOD: In terms of technique, the squat snatch is challenging for me. I can still power snatch more than my squat snatch… But as far as general progress, I now feel like shoulder press and deadlift are challenging as they seem to have reached a bit of plateau.

  7. Rob Brydges

    Strength. Push Jerk x3
    95 105 125 135 145
    โ€œKarenโ€ 150 wall balls (10 minute time cap)
    -137 rx

  8. Mobility
    WU x 1
    300m row -> 0:58.5

    OHS x 5
    70-75-85-95-100 (PR reps)

    WOD: “Karen”
    150 wall balls (10 minute time cap)

    Score: 120 Rx

    Had a hard time catching my breath this morning.

    50 no show burpees.

  9. Shawn Johnson

    Row 300 meters 148.6

    Strength. Front Squat x5
    65 70 75 80 85

    150 wall balls (10 minute time cap)
    -140 (14lb) Last 30 or 40 were pretty rough, bad form so will stick to the 14 lbs next time this comes around.

  10. Jeff

    most challenging but also favourite lift is the squat snatch, was making some great progress with it, but now after surgery and some recovery time it’s going to be an all new task! Think Gillyon uses BL? I’ll use OK (old knees! Lol) looking forward to get back to the box and start the recovery! Miss all you guys!

    1. Gillyon

      Hahahahaha LOVE IT!
      QOD – I am sure everyone can guess mine…. OHS for sure, but I can’t wait to attack it next week. My shoulder is feeling good and have had a lot of helper hints from the coaches. Hoping for a pr.

  11. Lora

    QOD: squat snatch
    Very technical lift and I think I am missing the chromosome that allows one to move their body in one direction while the weight goes in another ๐Ÿ˜‰

  12. Caleb

    Row 250 Meters

    Strength: Front Squat x5
    45 55 65 75 85

    150 wall balls (10 minute time cap)

    150 @ 9:28 14lbs ball – Next time around 20lbs!


  13. Joanna

    Happy Friday!

    Just did a WOD at Reebok CrossFit Back Bay. Awesome gym, awesome people!

    750m row warm up (I’ve rowed more on this vacation than I have on the last few months put together)

    Strength – front squats ( cause we haven’t done enough is those this week!)
    Sets of 30-20-10 with increasing weight
    30 reps @ 85
    20 reps @ 95
    10 reps @ 105
    Could have went heavier but as i’ve never done that many reps in a strength I went light.

    15 weighted burpees 15#
    5 muscle ups

    Front squats 125#

    3 muscle ups

    7:57 – at the time of the class (2pm) I had the fastest RX time of the day for women and men! Woot!

    Mobility cert tomorrow! Have a great weekend peeps!

  14. Kevin

    WOD at Reebok CrossFit Back Bay. Felt like a true CrossFit gym. Very welcoming!

    750m row warm up

    Strength โ€“ front squats
    Sets of 30-20-10 with increasing weight
    30 reps @ 95
    20 reps @ 135
    10 reps @ 185

    15 weighted burpees 25#
    5 muscle ups

    Front squats 185#

    3 muscle ups

    8:22 โ€“ fastest men’s rx’d time ๐Ÿ™‚

    Off to find some food for tomorrow’s Mobility Cert. hope everyone has a great weekend.

  15. Kevin Mack


    WU x 2

    Strength: Overhead Squats x 5

    WOD: โ€œKarenโ€
    150 wall balls (10 minute time cap) 14#

    Score: 84

    400m Run
    800m Run (except the section when Rob caught us walking holding handsโ€ฆ.lol)

    Thanks for your help today, Rob.

  16. Blake

    WU x 1
    25 DU’s: 2:16

    Push Jerk x 1
    135-145-155-160-170 (PR)

    WOD: “Karen” Rx
    150 Wall balls (10 min cap)
    Score: 131 reps

    I had a solid plan, but I lost too much focus after my no reps (= wasted time).
    An improvement of 5 reps over 12.5 (cap was 12 min), but I will definately plan on getting under the 10 min cap next time.

    Nice big 4:15 group! Good work all!

  17. Chantal Guerette

    WU x 2

    Strength : Push Jerks 5 x 55-60-65-70-75

    WOD “Karen”
    150 wallball (6lbs) under 10 minutes

    Time : 8:37

    YAYY !!!!!! I finished it ! It was my first time doing Karen ๐Ÿ™‚ Next time, I’ll try with the 10lbs ball ๐Ÿ˜€

    *Thanks for the water Blake ๐Ÿ˜›

  18. Laura K

    Mob, WU x’s 2
    Strength: Cleans 35,45,55,65, and 70 five reps each (form was getting iffy at 70).
    WOD: Karen
    I did this one in July so I stayed with the same weight (6lbs) to see if I could get more reps.
    Score: 120 reps ( up by 27 reps so I thought I was the cat’s a– at the end fo the work out).

    Great job 415 crew. You all worked so hard. Thanks coach Corinna..big class and it went off without a hitch. You are a pro.

  19. Frank

    shoulder press x5
    95-105-120-130-137-147 (PR for reps)

    WOD – Karen Rx
    total= 97
    first time doing Karen Rx- did Karen @ 14# last time in 9:21

    QOD: squat snatch

  20. Mario

    Mob + WU(reg) x2

    Deadlift 3-3-3-3-3 = 365# (PR by 55#… big leap but got my 3RM to match 90% of 1RM)

    WOD “Karen” Rx = 9:53 (PR)

    Finally got sub 10min on “Karen”, PR from…
    1rst time – 124 reps @ 10 mins (not sure if Rx…)
    2nd time – Low back bugging me at 80 reps, DNF at 101 reps
    3rd time – 96 reps @ 12 mins (during 2012 open)

    So yeah, finally made progress on this WOD. This one was a concern of mine since the games… will try to shave more time off next time. Good job 5h30!! Was awesome hearing “The Trooper” playing mid-WOD. Nothing like a good Iron Maiden track.

  21. Jack

    Wu x 2 (med ball sit up and 50 mason twist)
    Strength: push jerk x 5
    135,145,155,165,170 (5 pr)

    WOD: Karen

    7:00 @ #14 (2:29 pr)

    Did same weight as last time to compare.

  22. Gabriel


    Strength – Front SquatX5
    Daily planks to 5min

    WOD “Karen’ as Rx’d

    Time –> 9:29(PR)

    Really was looking forward to this WOD all day.

    Stretching + Foam Rolling at home.

    Great job 5:30 crew!

    Have a great weekend fella CrossFitters!

  23. Lora

    WU x 2

    Strength: OHS (x5)
    45-65-75-85-95 *could have gone heavier but ran out of time

    WOD “Karen” @ Rx’d 14# 10′
    Time = 9:01

    Last time I did Karen was as part of Games WOD 12.4 but I didn’t write down my time ๐Ÿ™
    The time before that was Oct 17/11 in 9:50…so 49 sec PR ๐Ÿ™‚

    Great work 5:30 crew!

  24. Maddy

    WU x 2 (no squats)

    Strength : Shoulder press
    5x 40-45-50-55-60 (10# pr)

    Couldn’t do Karen with the wall balls because my doctor wants me to rest my knee (completely) for a few weeks… Sooooooo Pat came up with ‘Sit up Karen’!! Med ball (4#) over my head during the sit up then contact with the wall on the awesome target on the wall. Thanks Pat!

    I was at 150 at 7:15 mins but decided to keep going and ended up doing 210 in 10 minutes.

  25. Jeremy L

    WU x 2 ( first round did pushups , second round did Ring Dips with med blue band)
    Pull ups with same blue band. Had to break the pull ups in sets of 5 and 2 s because my hands hurt a bit.

    Cleans did 3 sets of x 5 up to 120 as I ran out of time .
    Karen 150 wall balls or 10 min cap.
    20# med ball total 113 reps.
    Last time I used 14# med ball and only had 90 reps.

    Had a fun class thanks Amanda.

  26. Heather S

    WU X 2 (toes thru rings)
    Strength – OHDS 5’s

    91 @ 14#’s

    Arms were killing me, but I guess I didn’t do enough to fatigue my legs. Definitely need to practice these because they were also slow last time I did them.

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