Friday’s QOD

28
Dec

Friday’s QOD

What kind of CrossFit swag/gear did you get for Christmas?

12 rounds of:
30 sec Box Steps (75/55#)
30 sec Rest

Compare to Jan.12/12

Slick Rick!

Slick Rick!

60 Responses

  1. Heather S

    Steeves’ house was full of CFT swag:

    Kingkong sports bag
    12 # medball
    lifting sox
    Voodoo band
    CFT hoodie
    tshirts x 3
    Speed rope
    New Cookbook “Make it Paleo”
    Tiger Tail Rolling Muscle Massager

    Guess that’s what happens when you have 4 crossfitters under one roof!! Thanks Santa 🙂

  2. Gillyon

    The crossfit elves were extra good to me this year, but now I am feeling the pressure to get really good. I received lifting shoes and a pair of hot pink nanos. Eek!

    Ps. My quads are killing me from those 94 thrusters. Ouch!

  3. Rob Brock

    Mob
    2 min. skipping
    wu x 1

    strength Power Snatches
    65 x 5, 85 x 5, 95 x 5, 105 x 2, 115 x 2

    12 rounds of:
    30 sec Box Steps (75/55#)
    30 sec Rest
    135 Rx

  4. anonymous

    Nick names for Shawn Johnson options. – Mr. Johnson – Shawn John – long John – shawnDa.
    These are all just options. Get to know him. Then decide

    1. Shawn Johnson

      Lol…. I don’t know who this anonymous person could possibly be.

      I think if we were to continue the rhyming theme… Something like… Shawn “the Braun” Johnson. It’s more crossfit appropriate

      Is it a faux pas to coin your own nickname?

  5. Frank

    good to be back after 6 days off
    wux 1
    2 min skipping

    Strength – shoulder press x5
    95-105-120-135-150(1)

    WOD Rx
    12 Rounds
    30 secs Box Steps @ 75#
    30 secs Rest

    Total: 111 – PR of 5 reps

  6. Valérie Arseneau

    wux 1
    2 min skipping

    Strength – push jerks x5
    50-55-60-65-70
    PR of 5. They felt heavy, yet somewhat easy. Think I’m getting the hang of it! Minue my ballerina landing… Thanks jo! lol

    WOD Rx
    12 Rounds
    30 secs Box Steps @ 45#
    30 secs Rest

    Total: 112

    New study methode. Do 2 days of WOD that are hard on the legs. Then I’ll be too sore to do anything else but sit on my ass and study!! Thanks Crossfit 😀

  7. Amanda

    WOD @ 45#

    = 119 reps

    I used the same weight as last time to see if I could do better because my score was low, relatively speaking.. But I only got 3 more reps this time. lol I’m not sure why I’m not able to do better at this one, it would be more frustrating if I didn’t like the wod. Well I like any wod that gives me a mandatory rest 😉

    Fun 4:15 class!

  8. Chris

    WOD Rx
    12 Rounds
    30 secs Box Steps @ 75#
    30 secs Rest

    Reps:140

    No strength – foam roll Friday for CC even though it wasn’t written on the board 😉

    lots of mobility

    Liked this wod

  9. Lora

    QOD: some great Crossfit T-shirts from Jeff. 🙂 Really wish Santa would have sent me a couple of new Achilles tendons and maybe a shoulder or two. Oh well….next year maybe???

  10. Lance

    Mobility WUx1 2 mins skipping

    EMOTM Ring Dips x3 for 15 mins

    EMOTM Squat Cleans

    5 mins 3 reps #135
    5 mins 1 rep every 30 secs #165

    ran out of time so i only did 10 mins

    WOD @75

    Reps 137 RX

  11. Lora

    Mobility (+ some extra calf stretching/mobility because of Achilles issues)
    30 sec or so of skipping (ouchy)
    WU x 1

    Strength: Deadlifts (x5)
    95(10)-185-225
    Didn’t get too far with strength tonight. Spent too much time talking.
    (Christine, its a bad idea for you and I to be in the same class…LOL!)

    WOD (somewhat modified)
    12 rounds
    30 sec box steps @55#
    30 sec rest (and swearing)
    (switched to push ups for last two rounds because Achilles was bothering me)
    Score = 135 (113 step ups, 22 pushups)

    Great work 5:45 crew!

  12. Maddy

    Mob
    2 mins of skipping… got a couple of DU but still getting stuck after 1… boooo!
    WU x 1

    Strength : Cleans
    5 x 65 – 70 – 75 – 80
    These felt more solid than the ones in last night’s WOD

    Cash-in : lower-back-hug-yourself foam roll

    WOD
    12 rounds
    30 secs Box Steps @ 55# on 12″ box
    30 secs rest

    Reps : 140

    I would have gotten a couple more but I kicked the box over in round 5… i’ll blame it on Kevin who was roaming around me with his camera 😉

    QOD : A cool Crossfit t-shirt.

  13. jeff

    QOD
    a couple pair of Crossfit shorts and tshirts from Lora (thanks sweety) ..now if I can just get my life in order enough to get to CFM to use the damn things! 🙂

  14. Mobility
    2 min skipping
    Forgot to do WU (Whoops!)

    Strength: Shoulder Press @ 5 x 25-30-35-40-45

    WOD:
    12 Rounds
    – 30 seconds box steps @ 45# on 12″ box
    – 30 sec rest

    Reps:100 exactly

    Jill warned me I would feel like I had “noodle legs” and she didn’t lie… 😛

    But I LOVED being back in the gym, tonight!

    We need to do a QOD type thing, regarding resolutions or goals for the new year. 🙂

    1. Maddy

      Great job and a 3 digit number for reps! Yeehooo! Hopefully your ‘noodle legs’ will be better tomorrow! But then again they might turn to ‘cement legs’… hopefully not!

  15. Marcel

    Mobility

    2 min skipping

    WU x 1

    Shoulder Press x 3

    95-105-110-115-120

    WOD – Rx’d

    7-8-9-10-9-9-8-9-9-9-9-10 = 106

    No PR today we’ll call it post-holiday fatigue.

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