Friday’s QOD


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

    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

    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
    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


    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)
    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

    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

    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

    a couple pair of Crossfit shorts and tshirts from Lora (thanks sweety) 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

    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


    2 min skipping

    WU x 1

    Shoulder Press x 3


    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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