Friday’s QOD

21
Jun

Friday’s QOD

If you could go anywhere in the world, where would you go?

“The Rocky Gorge”

3 rounds
50 Double Unders
40 AbMat Situps
30 Kettlebell Swings (53/35#)
20 Pullups
10 Handstand Pushups

*20 min cap

Compare to July 26/12

IMG_0849

63 Responses

  1. Chantal Guérette

    QOD : When I was in grade 5, my teacher gave me a serie of postal cards from all around the world. On the back on the post cards, there were descriptions of the country or the city itself. I read them all and fell in love with Seychelles… I posted that card on my wall up until grade 12 and then, when I left for university, I brought it with me and posted it on my appartement wall until I graduated. Now it is in my drawer and one day, I know I will go but for now, Croatia is allright I guess hahaha !! Honeymoon, here we come 🙂

  2. Valérie Arseneau

    Damn. Sad I am not signed up today! Would of liked to have my revenge on this one… Last time I only have a few pull ups left when I hit the time cap.

    QOD: Not sure but Germany is on my list of places to go.

  3. Mobility

    WU – AMRAP 5mins
    100m run
    10 Thrusters (stick)
    10 Down Ups
    10 Super mans

    Foam Roll Friday

    WOD: “The Rocky Gorge”

    3 rounds
    50 Double Unders
    40 AbMat Situps
    30 Kettlebell Swings – 45#
    20 Pullups
    10 Pushups

    Reached the 20 min cap

    Score: 2 rounds + 28 KBS

  4. Adam

    Mobility

    Dynamic WU (100m jog, 10 thrusters, 10 down-ups, 10 supermans) AMRAP
    2 rounds + 100m jog

    Strength Back Squats x5
    95, 135, 155, 165, 175
    Very very difficult, still feeling pretty weak :O

    WOD: (Scaled to half)
    75 Single unders
    20 Situps
    15 Kettlebell Swings 35#
    10 Pullups (Red band)
    5 Pike pushups

  5. Maddy

    QOD : Australia / NZ / Fiji / Bali for about a month… or more! This is just part of my ‘places to see’ list which i’ve been working on… but it keeps growing! Oh well, I guess there are worst problems to have in life 😉

  6. Trent

    Mobility

    WU – AMRAP 5mins
    100m run
    10 Thrusters (stick)
    10 Down Ups
    10 Super mans

    4 rounds and aprox 60 meters

    Foam Roll Friday

    WOD: “The Rocky Gorge”

    Rx = 20 min cap with 20 reps to go.
    Score: 2 rounds + 10 pullups

    QOD: Europe and tour around.

  7. Chantal L.

    Dynamic WOD – 2 rounds… had to stop because I picked up a splinter in my hands ?

    Lacrosse ball mobility

    WOD scaled to half the reps, and used green and purple band for pullup. Coach Amanda said it was ok to use 2 bands.

    9:53 … It was a good one.. I wish one of the scale options would be 2/3 of the reps. 1/2 wasn’t quite enough, but I wouldn’t of finished the full thing.

  8. Shawn Johnson

    Mobility

    Dynamic WU (100m jog, 10 thrusters, 10 down-ups, 10 supermans) AMRAP
    2 rounds +10 Down Ups

    Strength: Back Squats x5
    115-145-165-175×4 (I have never done a foam roll Friday, maybe I should have given it a shot this morning)

    WOD: RX
    50 Double Unders
    40 Abmat Situps
    30 Kettlebell Swings 53#
    20 Pullups
    10 HSPU
    2 full rounds +2 Double Unders @20 min cap
    DUs KBS and Pullups slowed me down. I should have scaled the KB weight and added a band to the pullups, I would still try DUs RX.

  9. Michelle

    Mobility

    WU – AMRAP 5mins
    100m run
    10 Thrusters (stick)
    10 Down Ups
    10 Super mans

    Foam Roll Friday

    WOD: “The Rocky Gorge”

    3 rounds
    50 Double Unders
    40 AbMat Situps
    30 Kettlebell Swings – 35#
    20 Pullups (blue band – they were the worse part of this!)
    10 Pushups

    Reached the 20 min cap

    Score: 2 rounds + 30 KBS

    I love these long wods! Horrible, and fun!

  10. Kevin

    I went in to work on snatches this morning, and ended up doing the workout. Didn’t do it last time, so had to try it.

    WOD rx’d
    17:18

    Tripped on DU a few times.
    Situps are slow and painful.
    KBS was 20+10 each round
    Pullups – did 8-11 butterflies each round
    HSPU – unbroken

    Pretty good wod.

    QOD: New Zealand! I hear they have the highest bungee jump in the world.

  11. Joanna

    3 Rounds
    25 step-ups 18″
    20 knee raises
    15 KBS 25#
    10 pullups
    5 pushups
    14:15

    QOD – Back to Scotland and Switzerland. If I could only go see these 2 countries for the rest of my life I’d be happy.The world has many beautiful places but to me these top the list.

  12. Rob Brydges

    Wux1. Amrap wu
    No strength
    WOD. 3 rounds. RX
    50 Double Unders
    40 AbMat Situps
    30 Kettlebell Swings (53/35#)
    20 Pullups
    10 Handstand Pushups
    2 rounds & 45Du’s.
    Rob Brydges

  13. Blake

    Mobility

    WU WOD: AMRAP 5 mins of
    — 100m run
    — 10 Thrusters (stick)
    — 10 Down Ups
    — 10 Super mans
    3 rounds + 50m run

    Foam Roll Friday

    WOD: “The Rocky Gorge”
    3 rounds:
    — 50 Double Unders (150 Singles)
    — 40 AbMat Situps
    — 30 KBS @ 53#
    — 20 Pullups
    — 10 Rx’d HSPU

    Score: 2 rounds + 14 Pullups at the 20 min cap

    Wow, what a workout!

  14. Jason Gagnon

    can you remove me from the 4:15 class i am already going at 3:15..

    no idea why i cannot remove myself in the zenplanner.

  15. Lora

    QOD: Fiji, Tahiti, Bora Bora….anywhere in that general area in the South Pacific. Maybe we can get a group rate? 😉

  16. Ginette

    Mobility
    WU: amrap
    100 meter run
    10 thrusters with stick
    10 down ups
    10 superman

    Completed 2 rounds

    Foam roll friday

    Wod: the gorge
    Scaled:
    75 singles
    20 situps
    15 kbs #25
    10 pull ups (green band)
    5 pushups

    3 rounds

    Time:15.14

  17. Jackie Cantin

    Florence, Venice, Rome, Italy.
    Lived in Germany for 7 years as a youngster and travelled everywhere. Would like to go back as an adult to enjoy the local food and beverages, among other things.

  18. Mob + Dynamo WU

    Lots of stretching and foam rolling, then practiced DUs… Got a 74 and a 71… (PR = 91)

    WOD Rx
    = 2rd + 25 KBS @ 20min cap (PR by 100 reps w/ +15# on KBS)

    Not bad! I figured thats where I would end up, first round went very smoothly. Unbroken HSPU every round. Just found out back home about the PR too. Good work everyone!

  19. Marcel

    Mobility

    WU – AMRAP 5mins
    150 m row
    10 Thrusters (stick)
    10 Down Ups
    10 Super mans

    Foam Roll Friday

    WOD: “The Rocky Gorge”

    Rx – 1 round + 12 KBS

    Tough but fun WOD — doubles killed me.

  20. mob
    wu amrap 5 min
    100 m run
    10 thruster(stick)
    10 down ups
    10 superman
    strength clean
    95×5 115×5 135×5 135×3
    3 round
    WOD the rocky gorge
    scale 150 single
    40 abmat sit up
    30 KBS 53#
    20 pull up
    10 hspu (pike push up)
    time 17:37

  21. Kevin Mack

    Mobility

    WU – AMRAP 5mins
    100m run
    10 Thrusters (stick)
    10 Down Ups
    10 Supermans

    WOD: “The Rocky Gorge”

    3 rounds
    50 Double Unders(scaled to 150 singles)
    40 AbMat Situps
    30 Kettlebell Swings – 53#
    20 Pullups(green band)
    10 Pushups

    Reached the 20 min cap

    Score: 1 round + 18 Pullups

    800m run.

  22. Lance

    mobility

    Dynamic Wu – AMRAP 5mins
    100m run
    10 Thrusters (stick)
    10 Down Ups
    10 Supermans

    3 Rounds

    WOD “The Rocky Gorge”

    Time: 19:32 RX

    Thanks Shane for chasing me if you hadn’t i probably wouldn’t have finished. Great job tonight everyone very tough one tonight.

  23. Craig H

    Mob wu (amrap dynamic 5 mins)

    Mobility legs

    WOD 3 rounds 20min cap
    150 singles
    40 abmat situps
    30 kbs 40#
    20 pull ups blue band
    10 hand release pushups

    2 rounds+2kbs

  24. Jack

    Dynamic warm up: AMRAP 5 min
    100m run, 10 thrusters, 10 down ups, 10 supermans

    Score: 3 rounds + 10 thrusters

    Strength: floor press

    185 x 5, 225 x 5(5# pr), 235 x 1 felt something tweak in my pec so I stopped.

    Wod: “Rocky Gorge”

    2 rounds + 10 pull-ups RX’d

    Oddly enough it was the last round of sit-ups that ruined me and not the double unders. It took me forever to get through those.

    Great job everyone. This was a tough wod and everyone did great.

      1. Jack

        In retrospect, it was probably the exhaustion from the double unders that caused the shit show called round 3 sit-ups but still, I’ll blame the miss on the sit-ups. 🙂

  25. Maddy

    Mob
    WU x 2 (regular)

    Foam roll Friday!!

    WOD
    50 Mountain Climbers
    40 Ab mat situps
    30 KBS @ 35#
    20 Pullups (black)
    10 HR Pushups

    2 rounds + 25 KBS at the 20 time cap

    Cash out – calf drop then extra mobility

    Haven’t been this close to saying hello to Mr. Pukey in a while… Good way to start the weekend 😉

  26. Gabriel

    Dynamic warm up: AMRAP 5 min
    100m run, 10 thrusters, 10 down ups, 10 supermans (Did 200 on the run)

    Score:2 rounds + 200m run 5:16

    WOD as Rx’s (50# KB)

    1 Round and 6 HSPU

    1st time doing HSPU as Rx in a WOD

    Will get 2 Rounds in next time.

    Great job 5:45 crew!

    Have an excellent weekend fella CrossFitters!

  27. Jeremy L

    Mobility
    WU ( AMRAP dymamic 5 mins)

    WOD 3 rounds with 20 min time cap
    150 singles
    40 abmat situps
    30 KBS 53#
    20 pullups
    10 HSPU w abmat and 45# plate

    1 round +9 HSPU I wanted that last HSPU but kept falling

    400 m walk to cool down

  28. Laura K

    WOD Rocky Gorge 20 min time cap
    Three rounds:
    50 Du scaled to150 skips
    40 abmat sit ups
    30 kbs @ 35lb
    20 pull ups scaled with blue band
    10 push ups from toes (scaled HSPUs).

    Score 2 rounds + 27 ab sit ups with the 20 min time cap.

    I love work outs like these. Loved the feel at the gym. Everyone was working very hard. Thanks Corinna for all your help.
    PS. QOD: Hawaii & Scotland with Corinna

  29. LiammaiL

    I wanna go some place tropical, and relax. For days and days and days.

    MOB
    WU: ( AMRAP dymamic 5 mins) 3 rounds + run

    Foam Roll Friday!!

    WU: “The Rocky Gorge”
    3 rounds:
    50 Du scaled to150 skips
    40 abmat sit ups
    30 kbs @ 45lb
    20 pull ups
    10 Pike Pushups

    Score 2 rounds + 5 KBS before I hit the time cap.

    Great work 3:15 crew!

    Have a great weekend ya’ll!

  30. Shane Hayes

    Mobility
    Dynamic Wu 5 min amrap
    100m run
    10 thrusters (stick)
    10 superman’s
    3 rds even
    Strength floor press
    185/ 225/ 235 x 4/ 245 x 3 out of time. good sharing the bar with u Jack.
    Wod the rocky gorge
    50 du’s
    40 abmat situps
    30 kbs @ 53#
    20 Pullups
    10 hspu’s
    Wod rx’d (19:56) just under the wire! Good race lance.
    I couldn’t believe how hard the situps got.. Tried to squeeze in butterfly Pullups got 10 good ones then lost grip due to sweat.. Du’s went ok could have been better.
    On a side note I did 50 du’s unbroken practicing before the Wod, big pr there. Thanks corinna great class. Great job 6:45 crew 🙂

    1. Lora

      It was like you found another gear in the last 30 seconds and blew through those pullups and HSPUs! Way to go Shane! 🙂

  31. Corinna

    WOD: The Rocky Gorge

    50 double under’s
    40 abmat sit-ups
    30 [email protected]
    20 pull-ups
    10 HSPU’S with abmat and 10lb plate

    19:21

    Last year: 19:58 except 25lb plate and abmat

    PR: 37 seconds from last year

    Great work tonight everyone!

  32. Lora

    Mobility

    Dynamic WU of:
    5 min AMRAP
    25 lunges (still on running hiatus b/c of Achilles)
    10 thrusters with stick
    10 down ups
    10 supermans

    Burgener X 2
    Strength: Snatch practice – very light – worked up to 65#

    WOD (modified for Achilles)
    3 rounds
    50 box step ups 20″
    40 abmat sit ups
    30 KBS @ 35#
    20 pullups
    10 HSPU (with 25# + abmat)
    2 rds + 9 KBS @ 20 min time cap

    Box step ups were killer in round 3, as were abmat situps. Still a GREAT workout!!
    Really can’t wait until I am healthy enough to do double unders again.

    Great job 5:45 crew 🙂

  33. Melanie

    Mobility

    WU – AMRAP 5mins
    100m run
    10 Thrusters (stick)
    10 Down Ups
    10 Supermans

    Strength: Push Jerk (x5) 60-70-80-85-ran out of time for fifth set

    WOD: “The Rocky Gorge”

    3 rounds – 20 minute cap

    50 Double Unders(scaled to 150 singles)
    40 Situps (didn’t use abmat, feels very uncomfortable)
    30 Kettlebell Swings @ 25#
    20 Pullups(blue band)
    10 Pushups -(hand release)

    2 rounds + 21 situps

    Pull ups really slowed me down!

  34. Heidi

    5 min AMRAP WU = 2 Rounds + 10 thrusters

    WOD: 3 Rounds
    50 DU’s
    40 Ab mat sit ups
    30 KBS @ 35#
    20 Pull Ups (med. blue band)
    10 HSPU (ab mat + 10# plate)

    2 Rounds + 20 KBS

    Compare to July/12 of 2 Rds. + 5 KBS. Used bigger green band and did pike push ups last year.

    Pull ups really slowed me down, as per usual, but the Ab mat sit ups were grueling as well.

  35. Maria

    WOD Rocky Gorge
    3 rounds
    50 DUs
    40 abmat situps
    30 KBS @35#
    20 Pullups
    10 HSPU w/abmat

    2 rounds + 28 KBS

    Next time I’ll finish it 🙂

  36. Lee

    Mobility

    WU – AMRAP 5mins
    100m run
    10 Thrusters (stick)
    10 Down Ups
    10 Super mans

    Strength

    Deadlift

    WOD: “The Rocky Gorge”

    3 rounds
    70 Single Unders
    20 AbMat Situps
    15 Kettlebell Swings – 25#
    10 Pullups
    10 Pushups

    15:38

  37. Marie-No aka Charlie

    Mobilité – warmup (amrap 5 min 100 m run, 10 stick thrusters, 10 down up, 10 superman)

    Lots and lots of foam rolling!!!

    Wod rx’ed- 18:37 1)all unbroken except for pull ups 10+10 and hspu 5 then doubles or singles) 2) du/sit ups unbroken kbs 15/15, pull ups 5×4, hspu 5/2-1-1-1 3) same as 2

    Gréât WOD! Specially as my last one before leaving for Finland!!!

    Thanks for sharing this great last workout with me XFit Moncton 5:45 crew! Great push by all!!!

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