Friday’s QOD


Friday’s QOD

Do you workout when you’re on vacation? Or is vacation meant to be relaxing?

Tabata Burpees

Pwease Mr.Coach, no mow beupees

Pwease Mr.Coach, no mow beupees

72 Responses

  1. Natacha

    Wu x 2

    Push press 1 rm to 103#(3# pr)

    Tabata burpees
    (1 round @ 8, others @ 7)
    Total 57

    Turkish getups to #30
    Thanks Amanda for the class!

  2. Adam


    Strength: Back Squat
    65, 95, 115, 140, 160

    Tabata burpees
    Total 47
    Rounds: 7,6,6,5,5,6,5,7

    Cashout: Turkish getups with 20#, didn’t count my reps :o)

    QOD: I don’t vacation often, but when I took one recently I did a tiny bit of exercise. Just some running, handstands, and pushups (+ lots of walking). I feel like a blob if I don’t do anything to move around!

  3. Valérie Arseneau

    Wu x 2

    Deadlfts x5
    85-95-100-110-120 (PR 5#)

    Tabata burpees
    Total 46 – ish.
    I’m convince I did not count my first round right. Ah well.

    Turkish getups

  4. Blake

    QOD: I try to exercise on vacation. It’s not that I fear I will suddenly undo all my past training, but usually to clear my head and get a little sweat on. It’s just maintaining the habit.
    Jogging, or some made-up WOD in the hotel gym. One-hand dumbbell cleans/snatches, burpees/pushups, squats…there’s usually something I can throw together to get a nice quick workout.
    That being said if I don’t workout I don’t feel that guilty about it.

  5. Rob Brydges

    Strength x1 shoulder press
    WOD. Tabata burpees
    9-8-7-6-6-6-7-8. Total 57
    Rob Brydges

  6. Valérie Arseneau

    QOD : I havent really been on vacation in the past year so no. However, if I do some home WODs sometimes. Like cumulative planks or hand stand practice. Most of the time, home = stretch and mobility work.

  7. Helen

    What a cutie!! I’m feeling a bit like him today, can’t do anymore burpees, having a knee issue. (I did my 44 yesterday) 🙂 I need to go on a vacation so I can answer the QOD.

  8. Shawn Johnson

    Strength: Deadlift x5

    Cash In: Turkish Getups 25,40,53

    WOD Tabata burpees
    10,9,8,7,7,6,7,7 Total 61

  9. Blake

    Mob / WU

    Push Press x 5
    125 – 135 – 145 – 150 – 155 (PR reps)

    Tabata Burpees
    11,10,8,8,7,7,6,6 = 63

    First four rounds felt great (for burpees mind you), last four were just hanging on for dear life.

    Cash Out: Turkish Get-ups (1 x each arm)
    35# – 40#(?) – 53#

    Thanks for the great coaching Ron!

  10. Kevin

    Cleans x2

    Clean Pulls x3

    Tabata Burpees

    Total = 61

    Could have pushed harder in the first 2 rounds.

    1. Done! Please note that Kevin is back from vacation, last minute cancellation are to be done by phone. Can you second that Mr Head Coach?

  11. Bradley

    mobility wu x 2

    shoulder press

    cash in
    turkish get u35-35-45

    tabata burpees


  12. Amanda

    WOD at home with Coach Patrick! Fun!

    Strength: push jerks
    5x 75-80-85-95-105(2,2)-95(1) – 105 is a pr for reps

    = 49

    Good one!

    QOD: Not if I can help it.. Sometimes I throw a little wod in halfway through the week just so I don’t feel like death warmed over on my first wod back after vacation but not always.

  13. Kevin Mack

    WU X 1
    Single Unders
    30 Warm up Burpees

    Cashin: Turkish getups with 25#,

    Tabata burpees

    Rounds: 9,8,6,5,5,5,5,6
    Total 49

  14. Maria

    No strength Foam rolling and lacrosse ball

    WOD: Tabata Burpees in my sock feet, forgot my sneakers!


    total : 66

    QOD: It’s rare I go on vacation, but when I do..I have a tabata timer app so I sometimes do a couple tabatas.

    Fun class! Lots of energy at the 4:15 🙂

  15. Patrick

    @home wod

    OHS 5x
    Finally seeing some progress on my wrist!

    Tabata burpees: 9-9-8-8-8-8-8-7
    Total: 65 (not a pr)

  16. Chantal Guérette

    WU x 2
    Strength : Front Squats
    5 x 65-80-90-95-100(x2)
    WOD : Tabata Burpees
    Total : 57
    I was trying to keep up with Gabe but… didn’t happen haha 🙂 Good job everybody !!

  17. Gabriel

    800+m run (to track and back)

    Foam Rolling + Lacross Ball on shoulders and triceps
    A few Bar MU’s and practice DU’s

    Turkish getups 25 35 40 50

    WOD “Tabata Burpees”


    Then me and Chris did the Extra challenge
    1 person Row 500m
    1 person deos AMRAP 5 WB (20#) 5 Push ups

    I started with WB and PU got 2 rounds + 5PU
    Rowing I got 1:51
    Was brutal after the burpees to do this. Excellent job Chris!

    Excellent job 5:45 gang!

    Have a great weekend fella CrossFitters!

  18. Heather S

    Lacrosse ball on pec
    WU x 2

    Squat snatch 2’s

    More comfortable tonight getting down in the squat quickly, so progress is being made.

    Tabata burpees

    Tabata has a way of dustorting time – 10 seconds is soooo short! Great job everyone. Have a good weekend 🙂

  19. Jack

    QOD: if it is just a weekend getaway then no. A week vacation, I try.

    WU x 2

    Strength: front squat x 5
    135,185,205,225,235 (10# pr)

    Wod: tabata burpees

    Score: 69 but Jeff says they were all terrible.

  20. Michelle

    QOD: My best vacations involve hiking, and whenever possible a multi-day hike, which are a workout of a different kind! 🙂

  21. Melissa H

    WU x 2 + a compliment for coach Rob

    Strength: Push Press x 5
    55-65-75-80-80 (was supposed to do 85 but it was feeling heavy at 85 and didn’t want to have bad form just to get the bar up)

    Cash-in Turkish get-ups
    Shoe and 20#

    WOD Tabata Burpees

    Score: 38

  22. Lora

    WU x 2

    Turkish get-ups to 35#

    Strength: OHS (x5)

    65-85-95-105-115# (felt good, but tough on the wrists)

    *snatched 65# + 85#, power snatched 95#, split-snatched 105# + 115#
    *goal was to snatch all weights, but was having issues getting into full depth squat quickly enough to get under the weight once I got past 85#. NEED. MORE. PRACTICE.

    WOD “Tabata Burpees”
    Total = 57
    That was gross

    Great work 6:45 crew! 🙂

  23. Maddy

    WU x 2

    KBS practice at 40# and 45#… I still had Monday’s workout on the brain.

    Cashin – Turkish get ups at 20# then 25#

    Lacross ball on knees & shoulders 🙂

    WOD – Tabata Burpees
    Total : 40

    There were a few 1/2 burpees in there where the time ran out and I hadn’t finished getting up so I didn’t count those… Next time!

    Thanks for the chocolate Laura & Corinna!!

  24. Heidi

    WU x 2

    Front Squats x 1

    100-125-135-145-155…160-Failed 🙁
    Was going for a PR & I think it got in my head


    9-8-8-6-6-6-6-7 = 56

  25. LiammaiL

    WU x 2
    Foam Roll Friday!!!

    Cash In: Turkish Get ups

    WOD: Tabata burpees
    Total: 51

    Great work 4:15 crew!
    Have a wonderful sunny weekend ya’ll!

  26. Chris

    400 m

    Foam Rolling

    Turkish getups 25 35 40

    WOD “Tabata Burpees”


    Then me and Gabe did the Extra challenge
    1 person Row 500m
    1 person does AMRAP 5 WB (20#) 5 Push ups (3.5 rounds)

    Rowing I got 1:41

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