Friday’s QOD


Friday’s QOD

Games start next Friday! Why did YOU sign up?

10-8-6-4-2 reps
Cleans (185/135# or 80%)
Burpee Lateral Jumps

Jason's mid-pull in the muscle-up

Jason’s mid-pull in the muscle-up

84 Responses

  1. Valérie Arseneau


    Strength : Back Squat
    5x 85-90-95
    3x 100 – 105 (not a PR day… boo).

    10-8-6-4-2 reps
    Cleans (65#)
    Burpee Lateral Jumps


    harder on the legs than I expected! Good WOD 🙂

  2. mobility
    wu x 2 add figure 4, KBS 35#
    strength – Power cleans x 3
    45, 50, 55, 60, AMRAP 65 got 4 need to work on my landing hips back

    WOD : 10 – 8 – 6 – 4 – 2
    Cleans 40#
    Burpees lateral jumps

    Time = 7:26
    cash out – figure 4 30 sec x 2

  3. mobility
    wu x 2
    no strength foam roller

    WOD : 10 – 8 – 6 – 4 – 2
    Cleans 135# first time using this weight in a WOD
    Burpees lateral jumps

    Time = 6:20
    cash out – figure 4 30 sec x 2

  4. Kevin

    Power cleans x3

    Wod rx’d

    Future self – do NOT do the first 10 burpees as fast as you can. Idiot!

  5. Shane Hayes

    Wu x 2
    Strength OHS
    95/ 115/ 135/ 140 X 4 With pause at bottom. Out of time for 145
    Wod @ 160# should have been heavier underestimated myself
    Fun Wod. Great work 6 am crew.

    1. Nice work Shane! Don’t worry about using lower weights, you’ll just go faster and still have an intense WOD, which is great.

      On that subject… been curious about trying a “Feather Fran” with super light thrusters. For the sake of science. Science rules. Bill Nye.

  6. Crystal

    I must have been heavily drinking when I signed up for the games…Because I’m starting to think…holy snapperoos what the heck did I get myself into! 🙂

    1. You got yourself into…

      1) 5 workouts, with a nice website setup to log/compare scores
      2) 5 workouts, with a great vibe when everyone and their cousins are at CFM working out and/or cheering
      3) a great personal learning experience
      4) a chance to surprise yourself
      5) the opportunity to experience/witness “moments” (i.e one of mine… when I nailed one rep of 165# snatch at the very last second to get a huge score bump on a WOD, but there are countless others… watching Kevin destroy WODs with wallballs, people setting new PRs, etc etc)

  7. Shawn Johnson

    WUx2 Weighted pullups and pushups
    Strength: Shoulder Press

    Cleans (90 lbs)
    Burpee Lateral Jumps


    Double Under practice 35 unbroken PR

  8. QOD: Im reiterating the last point I made in my reply to Crystal (see above)…

    … but I feel like the “moments” that happen during the Crossfit Open are the reason why people say “Man Im soooo glad I did not pass up on this!” For 99.9% of us in CF boxes all around the world the Open is OUR Crossfit Games, our time to enjoy friendly competition and see what we are made of.

    Let’s get as many people signed up, and let’s create moments to remember.

  9. Joanna

    WOD @ 125# !?%!!$& HEAVY

    That wasn’t pretty and I almost cried at my few failed reps. Sorry for all the grunting Heidi, it was just us but I’m sure it sounded like a class of at least 10 lol

    QOD – because I’m a CrossFitter and I don’t know many who would back down from a challenge. So Mr. Open – challenge accepted.

  10. Kevin MacK

    QOD: I’m over 50 with a bad knee, bad ankle and I get the opportunity to compete in a worldwide sporting event with over 100000 people. The question isn’t why would I. It’s why wouldn’t I?

  11. QOD: This time around I had hoped to be doing the WODs as a group since I did most of the WODs solo last year. But now when I have Saturdays free, CFM will be doing them on Friday nights, which are not free. SNIFF SNIFF.

    But as luck would have it I have other reasons. One being the unknown world wide wods: What will those mischievous minds at Crossfit head quarters come up with next?

  12. Gabriel

    QOD: I don’t know of any other sport that allows everyone, no matter you age, gender or skill level, to compete at the exact same stage as the elites in the vision of being the fittest person alive.
    I’ll keep doing it till they take it away, but not without a fight 😉

  13. Maria

    wu x 2
    Cleans x 5
    65-75-85-95-105 (PR for reps)
    WOD : 10 – 8 – 6 – 4 – 2
    Cleans 95#
    Burpees lateral jumps

    Time = 6:13

    Happy with that! I think my week off from the gym was helpful.

    Great job on the palep benchmarks Tim!

  14. Crystal

    WU X 2
    Foam Roll
    WOD: 10-8-6-4-2
    Cleans 65#
    Burpees lateral jumps

    Time: 7:21

    Was tough on the legs!

    First time meeting Coach Ron today and he is fantastic! Thanks SO much for all the tips today!

    Awesome job on the paleo benchmark Tim! You killed it!

    1. Jackie

      Well, I joined the games. Mario is a good salesman! Not sure what I am in for, but it will likely be a fun experience. I registered to be part of a team Kevin…not sure if you can find a spot for a “Masters” competitor, but I hope so! Looking forward to meeting Crossfitters that attend classes later than 6AM.

      Jackie C.

  15. Heather S

    Qod: So many great answers today! For me, I signed up for my second time because I remember leaving the last games WOD last year thinking “I can hardly wait to do this again next year!” I have few regrets where Crossfit is concerned, but not doing Crossfit Games my first year is one.

    Wu x2
    Foam roll Friday

    Cleans (135Rx) 80%~ 105#
    Burpee lateral jumps

    Time 6:48

    Thought the weight was going to be too much but once I was done the first two rounds it was clear sailing. Still really nervous with lateral jumps. I’m not sure why but the bar seems sooo high!

    Good wod to finish the week.

  16. Kimmy

    WU x2 (all pull-ups with the black band only!)

    Strength OHS
    Worked on form and using my core to stabilize myself. Yesterday’s OHS in the workout were ugggggly

    Cleans 125#
    Burpees lateral jumps
    Time: 6:48 I think..

    I would have likes to do Rx on this but I am a hurtin unit today. 125 felt plenty heavy for this one 🙂

  17. Kimmy

    QOD: I signed up because I love competition and anything that has to do with ranking. Even if I am at the bottom I like to see where I compare and what I am good at and need to improve on.
    I also signed up because I love the games atmosphere. I had just joined CrossFit last year when the games started and was blown away watching my first Saturday go down. Everyone shouting, cheering and competing hard was awesome. It gave me game day shivers.

  18. Jason Gagnon

    WU x 2

    Worked on my Muscle up after 3 attempt Rob got the Camera out and i got 1 then missed 3 other attempts

    Now i need to work on it to get them all the time.

    Cleans 135#
    Burpees lateral jumps

    Time: 5:24

  19. Chantal Guérette

    WU x 2
    Strength : Push Press
    5 x 45-55-65-70-75

    – Cleans (75lbs)
    – Burpees lateral jumps
    Time : 5:24

  20. Melissa H

    WU x 2

    Strength: Push Jerk x 5

    Cleans 55#
    Lateral jump burpees

    Time: 6:41
    So many burpees this week! Felt like I could’ve gone faster but my legs were like Jell-o after the set of 10, just couldn’t get them to cooperate.

  21. jeff

    Lora made me, she is the true bully in all this!! Lol
    Truthfully, did the games last year three days after meniscus surgery and did ok.. Want to see how I stack up now!! Feeling somewhat healthy again and looking forward to the next five weeks!! Wahoo

  22. Shane Hayes

    I joined the games because I love the competitions and seeing how I stack up with everyone else. Also completely love the crossfit atmosphere. Everybody wants to do good individually but they also want everyone else to succeed also. The motivation and inspiration is awesome. Can’t wait for the first Wod.. Also Mario and Jeff u guys should sell or bully my wife into signing up, she won’t listen to me… Lol

    1. Jeff L

      If she’s working out Friday nights she’ll be doing the WOD anyways so why not sign up. Only difference is you post your results after you’re done to the games website.

      1. Shane Hayes

        She is working out tonight if anybody wants to pressure her.. Lol she is gonna get mad at me for posting this.. Hehe

  23. MOB, WU x 1

    Strength, Front Squat x 5

    45, 115, 135, 145, 160 Stopped there due to shortage of time.


    10-8-6-4-2 reps
    Cleans (185/135# or 80%) I used 75% so 155lbs because I did not have time to warm up my cleans. Glad I did because it felt very heavy after the first set of 10.
    Burpee Lateral Jumps

    Time 6:45

    That was tough after front squats.

    Excellent job coaching tonight Marie-Noelle.

  24. Gabriel


    Foam Rolling Friday + Lacross ball on shoulders

    WOD @ 165#

    Fun one!

    Way to go 5:45 crew!

    Have a great weekend fella CrossFitters!

  25. Sarah

    wu x 2
    foam roll Friday

    10-8-6-4-2 reps
    Cleans 75#
    Burpee Lateral Jump

    Time: 5:54

    Thanks Kevin for taking Jeff S place and being a bully tonight adding the weight to my bar telling me to “train for the games” lol

  26. Chris

    wu x 2
    Foam Roll Friday

    10-8-6-4-2 reps
    Cleans 165#
    Burpee Lateral Jump

    Time: 4:46

    Nice job coaching Marie-Noelle!

  27. LiammaiL

    WU x 2

    Foam rolled, and tried to keep my tears and moaning down to a minimum.

    Clean #130
    Lateral Burpees.

    Time: 6:53
    Gassed again and developed a solid Fran cough afterwards. But like the Beatles said, “getting better all the time.”

    Great work 4:15 crew!
    Happy Weekend!

  28. Ron

    WOD – time = 6:33

    Great job coaching Marie, excellentt flow tonight and thanks for the tips on the WOD, made a huge difference towards the end.

  29. Kevin Mack

    WU x 2

    Strength: Shoulder Press X 5

    WOD : 10 – 8 – 6 – 4 – 2
    Cleans 75#
    Burpees lateral jumps

    Time = 6:17

    400m Run

  30. Marcel

    WU x 2

    Foam rolling

    WOD : 10 – 8 – 6 – 4 — 2

    Cleans @ 155#
    Burpees lateral jumps

    Time = 6:46

    cash out – figure 4 30 sec x 2

    Thanks for the extra weight Kevin!

  31. Marie-No

    Thanks 5:45 crew for humouring me during my first class!!! You guys did great and gave me energy for the 6:45 Wod.

    Wod @ 115# (which was calculated with my previous 1RM) = 5:17. Chris i should have listened to your suggestion of going heavier! While I was still riding the “coaching high”, i attempted a few cleans and got a 10# PR, (150#). Yeehaw!

    Have a great weekend fellow crossfiters!

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