Friday’s QOD

21
Dec

Friday’s QOD

If today was your last day on Earth, what would you do?

“God Rest Ye Merry Gentlemen”

AMRAP in 14 minutes
7 Deadlifts
7 Hang Squat Cleans
7 Push Jerks

Weight is 60% of your clean or jerk (the lesser of the two)

Every round must be unbroken. If the bar rests on the ground, you must start that round over.

Compare to June 28/12

[youtube=http://www.youtube.com/watch?v=Z0GFRcFm-aY]

55 Responses

  1. Michelle

    Wu x 2

    AMRAP in 14 minutes @ 50#
    7 Deadlifts
    7 Hang Squat Cleans
    7 Push Jerks

    9 rounds and 3 DL

    I still can’t make a fist; GRIP KILLER!

    QOD: Don’t know, but not this wod.

  2. Gillyon

    Warmup
    Worked on hanging with false grip. Ouch…wrists look great already.

    WOD @ 55lbs
    9 rounds + 1 push jerk. (PR by a round and 11 lifts)
    Should have went heavier but wanted to compare my score from June.

    1. Lora

      Oh, I’ve got to start work on my false grip too (its so false right now its non-existent). Not liking how painful it sounds though.
      Nice job on the WOD today! WOW! Congrats. Definitely more weight next time πŸ™‚

  3. Maria

    WOD @ 60#

    7 rounds + 6 cleans
    PR 1 round + 1 clean, I’m pleased with that. It’s been an awesome week of WODs. Nice plank Gilles, how did you do this WOD after that…

  4. Chantal L.

    WU x 2

    lacrosse ball mobility

    WOD @ 75# – 6 rounds + 1 HSC Exact same score as last time. At least I’m consistent!

    QOD: If I knew for sure that today was my last day on earth, I would make sure I’m surrounded by people and things that I love, and eat allllllll the bacon I can possibly have, along with (paleo) cookies while wearing my superman one piece pyjama.

  5. Rob Brydges

    Wux2
    Strength. Squat cleans
    65-85-95-105-115-135
    WOD god rest bye merry gentleman
    Amrap 14 min
    7 dead lifts. 95lbs
    7 hang squat cleans
    7 push press
    -5 + 4 cleans.
    Rob Brydges

  6. Caleb Richard

    Mobility
    Wux2
    Strength – foam roll Friday

    WOD
    Amrap 14 min @ 55lbs
    7 dead lifts
    7 hang squat cleans
    7 push press

    6 rounds even

  7. Crystal

    Mobility
    WU X 2
    WOD @ 20# (Could of went heavier)
    So first time doing some Hang squat cleans…and I survived! πŸ™‚
    9 Rounds & 7 DL
    QOD: If this was my last day on earth, I would pretty much start it the same way I did today with my 6am workout then spend the whole day with my wee one LadyK and my first born Sir Charles aka Charlie (golden retriever). And we would just chill in pj’s (wish I had a one piece like Chantal) and watch all the Home Alone movies along with some National Lampoons Christmas vacation…eating everything that is left in the house! πŸ™‚

  8. Kevin Mack

    Mobility
    WU x 2
    Strength. Back Squats x 5
    95-95-100-110

    WOD β€œGod Rest Ye Merry Gentlemen”
    AMRAP 14 min
    7 Deadlifts. 55#
    7 Front squats
    7 Push press

    7 rounds + 7 Front Squats.

    1. Kevin Mack

      QOD: If it was just my last day it would be spent with family and friends. If it was everyone’s last day, I would spend it with Heather eating ice cream.

  9. Jack

    QOD: I would go to CFM, go to work then a wedding.

    Wu x 1
    Practice walking lunges @ 45lbs
    Practice box jumps @ 24″
    Practice hang squat cleans @ 95 lbs

    WOD: 8 rounds / 7 deadlifts @ 95 lbs

  10. Shawn Johnson

    Mobility
    Wux2
    Strength – Shoulder Press x5
    70 – 80 – 90 – 100 – 105
    WOD
    Amrap 14 min @ 55lbs
    7 dead lifts
    7 hang squat cleans
    7 push press

    10 rounds 5 dead lifts

  11. natacha

    mobility
    wu x 2
    OHS 5rm to 55#

    wod @ 45# (could have gone heavier… but still got a good workout!)
    9 rounds + 2 hsc

    nice job Gilles! Impressive

  12. Heidi

    WU x 2

    HSPC practice to 75#

    WOD with 65#
    6 Rounds

    Tough WOD. My breaks between rounds were too long, but it was such a metal game to start each round.

    QOD: First I’d get up at the ungodly hour of 5:25 a.m., go CFM for the WOD. Then I’d gather my family & go to the beach in Murray Corner….I’m envisioning a hot summer day of course πŸ™‚

  13. Denis

    WUX2

    Shoulder Press
    95 X 5, 115 X 5, 135 X 3, 145, 155, 165, 175, 180 X 1 (5# PR)

    WOD
    1 round at 85
    1 round at 65

    great terrible WOD, may it never come around again πŸ™‚

    1. Lora

      Congrats on your shoulder press PR, Denis! It was solid! Nicely done.
      This WOD looks way easier on paper. Way to push through the frustration. πŸ˜‰

  14. Blake

    WU x 1
    Stretching

    Hang Squat Clean Practice (x5)
    95-115-125-135(3) …balance!

    WOD @ 95#:
    — 7 Deadlifts
    — 7 Hang Squat Cleans
    — 7 Push Jerks
    5 rounds + 7 DL

    Failed 3 times in the last round…THREE TIMES!
    I lost the mental battle before the physical one. Hard week, not enough sleep…whatever it was I know I left something out there and that is what is most frustrating.
    But in the end it’s WODs like this that payoff the most in the long run…even when we do poorly!

    Thanks to both Rob and Pat for the coaching throughout as I don’t think I would have gotten as far as I did without it!

    Lots of good scores today, great job folks!

  15. Frank

    Wux2
    OHSx5
    80-95-110-120-135 (3) PR for reps

    WOD
    Amrap 14 min @ 95lbs
    7 dead lifts
    7 hang squat cleans
    7 push press

    6 rounds + 7 DLs – same score as last time

  16. Amanda

    Strength: OHS
    5x 75-85-85

    WOD @ 65#: 7 rounds even. One rep short of a PR of a full round from last time.

    I declare this the worst wod I’ve ever done.

  17. Gabriel

    WUx2

    Foam Rolling + Lacross ball on shoulders
    2 sets of 1 min Back Extentions planks

    WOD: β€œGod Rest Ye Merry Gentlemen”

    AMRAP in 14 minutes @ 85#
    7 Deadlifts
    7 Hang Squat Cleans
    7 Push Jerks

    8 Rounds + 3 HSC

    Great WOD. Key is to rest accordingly.
    Should have used 100# but was not sure how the shoulder was going to be, wrist was good. 85# was still brutal

    Cashout: Lacross ball on forearm+ forearm twist
    Foamrolling

    Great job evening peeps!
    Have a excellent weekend fella CrossFitters!

    QOD: Buy a hot tub fill it with melted chocolate and invite all the single ladies to join me πŸ˜‰

  18. Maria

    QOD: make sure I let my friends and family know how much they mean to me and how they have impacted my life and get them all together to party it up!

  19. Lance

    Mobility
    WUx1

    EMOTM Back Squats

    5 mins 3 reps #170
    5 mins 1 rep every 30 secs #230
    5 mins 3 reps #170

    WOD “God Rest Ye Merry Gentlemen”

    AMRAP 14 mins
    7 deadlifts
    7 Hang Squat Cleans
    7 Push Jerks
    must be done unbroken

    Last time i did this got 6 Rounds at #95 this time i got 6 Rounds 7 Deadlifts 2 Hang Squat Cleans at #125 more reps and an extra 30lbs hell yeah. Great job tonight everyone this was a really hard one gonna feel it in the morning.

  20. Eric N.

    Mob
    WU x 2

    Foam roll Friday

    WOD @ 80#
    8 rounds
    Kept the same weight to compare and last time I got 6 rounds and 7 deadlifts

    QOD : (other than the obvious), grab a bunch of booze, good friends go out in the middle of nowhere and enjoy nature.

  21. Laura K

    Mob Wu x 2
    AMRAP in 14 min at 35lbs
    WOD: 7 Dead lifts
    7 Hang Squat Clean
    7 Push Jerks
    Score: 8 rounds and 4 HSCs

    I enjoyed this WOD because I had done this in June. It was fun to compete against my previous performance.

    Plank Challenge: Time 4:02

    Thanks Lance, Lora and Corinna for the laughs after class.

  22. Corinna

    WOD: God Rest Ye Merry Gentlemen @ 75lbs

    8 rounds + 7 deadliifts

    Last time (Dec/10): 7 rounds + 7 deadlifts @ 65lbs

    Tough! Tough! Tough!

  23. Maddy

    Mob
    WU x 2

    Foam roll Friday πŸ™‚

    WOD β€œGod Rest Ye Merry Gentlemen”
    AMRAP 14 mins
    7 Deadlifts
    7 Hang Power Cleans
    7 Push Jerks
    must be done unbroken… yay

    8 rounds + 5 push jerks @ 50#

    The ‘unbroken’ rounds threw in a whole new mental component but was a nice challenge!

    πŸ™‚

  24. Lora

    Mobility
    WU x 1
    Lacrosse ball love on pecs, lev scap, teres major/minor and glutes
    Practiced some rebounding box jumps

    WOD “God Rest Ye Merry Gentlemen”
    @80#
    7 deadlifts
    7 hang squat cleans
    7 push jerks
    Must be done unbroken for the round to count
    Total = 8 rounds + 2 HSCs (PR of 2 rounds and 1 HSC)
    Next time: more weight πŸ™‚

    Great work 6:45 crew!
    Awesome work on your 4:02 Plank Laura!!! Happy I was there to see it.

    1. Lora

      Oh and I agree with Gabe…REST is very important between rounds. Eric also suggested this strategy to me before the WOD and I took between 10-15 sec (in the early rounds) up to 45-60 sec near the end to rest between rounds. It really helped. (Thanks E!)

  25. Chantal Guerette

    Mobility
    WU x 2

    Strength : Practiced my Hang Power Cleans
    5 x 55-60-65-70-75

    WOD “God Rest Ye Merry Gentlemen”
    AMRAP in 14 minutes
    – 7 Deadlifts
    – 7 Hang Squats Cleans
    – 7 Push Jerks
    Must be done unbroken for the round to count…

    Score : 8 rounds and 2 Hang Squat Cleans

    I did this workout with 45lbs and the weight was perfect since it was my first time doing this WOD.

    Thanks Rob for the positive feedback πŸ˜€

  26. Jeremy L

    Mobility
    WU x 2

    Strength
    Shoulder press 5 x up to 130
    AMRAP in 14 minutes @ 75#
    7 Deadlifts
    7 Hang Squat Cleans
    7 Push Jerks

    8 rounds did 7 Deadlifts then put the bar down and did 4 more Deadlifts

    1 min plank

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