Friday’s QOD

20
Sep

Friday’s QOD

How would you describe your victory dance?

“20 to 60 in no time”

20 Calorie Row
30 Situp Wall Balls
40 Jumping Pullups
50 Plank Switches
60 Flutter Kicks (both legs=1 rep)

Compare to Feb.24/13

And they're off to the races!

And they’re off to the races!

65 Responses

  1. Maria

    20 to 60 in no time”

    20 Calorie Row
    30 Situp Wall Balls
    40 Jumping Pullups
    50 Plank Switches
    60 Flutter Kicks (both legs=1 rep)

    time = 9:00

    My abs are on fire! lol

  2. Francis Lavoie

    Mobility
    WU x 1
    Group WU

    Foam Roll Friday

    WOD:
    -20 Calorie row
    -30 Sit up wall ball
    -40 Jumping pull ups
    -50 Plank switches
    -60 Flutter kicks

    Time 6: 05 Rx

    Too whom ever the under armour / camo hoody belongs to… I am sorry I have the exact same and it was right bellow my bag I only noticed it wasn’t mine when I made it home and mine was here I will return it as soon as I can today at the Gym. Or if you see this let me know and I can drop it off.

  3. Mobility
    WU x 1
    Group WU

    Push Jerk x 5
    85-95-105-115-115(3)

    WOD
    – 20 Calorie row
    – 30 Sit up wall ball (20#)
    – 40 Jumping pull ups
    – 50 Plank switches
    – 60 Flutter kicks

    Time: 10:32

  4. Rob Brydges

    Wux1. Group wu
    Strength. X5. Shoulder press
    -80-95-105-120×2-120×1
    WOD. 20 to 60
    20 Calorie Row
    30 Situp Wall Balls
    40 Jumping Pullups
    50 Plank Switches
    60 Flutter Kicks (both legs=1 rep)
    7:13 rx
    Rob Brydges

  5. Crystal

    Mobility
    WU x 1
    Group WU

    Push Jerk x 5

    WOD
    – 20 Calorie row
    – 30 Sit up wall ball
    – 40 Jumping pull ups
    – 50 Plank switches
    – 60 Flutter kicks

    Time: 11:38
    Thanks Coach Amanda…I heart you! Nice to have Marie-No and Kevin in our class this am…fun watching them kick ass!
    QOD: I don’t think I have ever done a victory dance…that makes me sad! lol I’m sure I have but no idea what it looks like.

  6. Caleb

    Mob
    Wu
    Group wu “football drills”
    Strength Shoulder Press
    65-75-85-95-100
    20 Calorie Row
    30 Situp Wall Balls
    40 Jumping Pullups
    50 Plank Switches
    60 Flutter Kicks (both legs=1 rep)

    9:55 rx

  7. Shawn Johnson

    MOB

    WUx2.
    Group WU

    Strength: Shoulder Press x5
    80-95-105-120-125×2

    WOD. 20 to 60

    20 Calorie Row
    30 Situp Wall Balls 20#
    40 Jumping Pullups (I might have been a bit high on these)
    50 Plank Switches
    60 Flutter Kicks (both legs=1 rep) Had about 10-15 no rep because I was bouncing my feet off the ground… I thought these seemed kind of easy until Kevin called me out

    7:14

  8. Julie Jones

    Mob
    WU x1
    Group warm up
    Foam roll friday
    Wod:
    20 cal row
    30 situp wall balls
    40 jumping pullups
    50 plank switches
    60 flutter kicks
    Time: 12:56

    Finally…my first Rx!!!

  9. Ginette

    Mobility
    WU x1
    Group warm up
    Foam roll friday

    WOD:
    -20calorie row
    -30 wall ball sit ups #8 (should of gone heavier)
    -40 jumping planks
    -50 plank switches (tough)
    -60 flutter kicks

    Time: 9:17

    Thanks for the great class Lora…..great work 7:00amer’s!!!!!!

  10. Blake

    Mob / WU x 1
    DU Practice
    Group Warmup

    Attempted Shoulder Presses x 5
    45 – 95 – 100

    More DU Practice

    WOD:
    “20 to 60 in no time”
    — 20 Calorie Row
    — 30 Situp Wall Balls (20#)
    — 40 Jumping Pullups
    — 50 Plank Switches (subbed to 2 min of plank)
    — 60 Flutter Kicks (two-count)
    Time: 7:33

  11. Chantal L.

    WU x 2

    Push Jerk x 5
    75-85-95-105(x4) and stopped here.

    WOD

    “20 to 60 in no time”
    20 Calorie Row
    30 Situp Wall Balls (14#)
    40 Jumping Pullups
    50 Plank Switches
    60 Flutter Kicks

    13:05 🙁

    QOD… Not sure, will have to take note next time.

  12. Steph L

    Mobility WUx1
    Group WU

    Strength: Back Squats

    95,100,110,115,120(PR reps)x5

    WOD:

    “20 to 60 in no time” Rx’d
    20 Calorie Row
    30 Situp wall balls 14#
    40 Jumping Pullups
    50 Plank Switches
    60 Flutter Kicks

    Time: 8:28

    Great Work 3:15 Class!!!

  13. Frank

    Wux2
    group wu

    deadlifts x5 @ 225#

    Wod Rx
    20 Calorie Row
    30 Situp Wall Balls
    40 Jumping Pullups
    50 Plank Switches
    60 Flutter Kicks

    time = 9:33 PR of 1:51

  14. Jeremy L

    Mobility
    WU x2
    Strength : 1 power snatch then OHS x 5
    45-95-105-125-135( 10# pr been at 125 the last few rotations)

    Group warm up

    Wod:
    20 calorie row
    30 wall ball sit ups
    40 jumping pull ups
    50 plank switches
    60 flutter kicks (both legs = 1 rep

    Time: 7.45

    Tried to stay with you Chris but you where to fast. .

    Fun class Corinna, thanks

  15. Mario

    Mob + WU + Group WU

    Volume EMOTM 7 mins
    – Sandbag Squats 40# = 15-15-15-15-15-15-15 = 105
    – KBS 70# = 5-5-5-5-5-5-5 = 35
    – Ring Dips, strict = 5-5-5-5-5-4-4 = 33

    WOD Rx = 8:17

    Rowing went well, med ball slipped twice due to tape in hands, and the rest was hard. Good one though!

    Have a good weekend everyone!

  16. John Gunn

    Mobility
    WU

    Group WU

    Strength – Overhead Squat x5
    35 – 40 – 45 – 50 – 55

    WOD: 20 to 60 (10# med ball)

    Time – 10:32

    The really killer for me was the plank switches. Fun WOD though! And score so far on the paleo challenge – 33/35 🙂

  17. Jackie Cantin

    MOB
    WU x 1
    Group warmup with teachers pet Kevin W

    Strength: Deadlifts

    5×100, 120, 130, 130, 140 (not happy with technique)

    WOD-20 to 60 in no time

    20 calorie row
    30 wallball situps @ 10lbs
    40 jumping pullups
    50 plank switches (yeesh, these were tough)
    60 flutter kicks

    Time: 10:29

    Thanks for the class Amanda.

  18. Gabriel

    Wux2
    Group WU
    Foam roll + lacrosse ball on shoulders.
    Tied PR for 6 consecutive Bar MU’s and was easy, come on 7

    WOD as RX’d

    Time–> 6:41
    PR of 1:12 from last February.

    Great job 5:45 gang!

    Have a great weekend fella CrossFitters!

  19. Jackie

    Mob
    Wux1
    WOD Rx
    20 Calorie Row
    30 Situp Wall Balls
    40 Jumping Pullups
    50 Plank Switches
    60 Flutter Kicks (both legs=1 rep)

    Time: 8:51
    Great class 5:45, thanks Corinna

  20. Chantal Cool

    Mobility
    WU x 1
    Group warmup

    Strength : Push Jerks
    5 x 50-60-65-70-75

    WOD
    – 20 Calorie Row
    – 30 Situp Wall Balls (10lbs)
    – 40 Jumping Pullups
    – 50 Plank Switches
    – 60 Flutter Kicks

    Time : 10:06

  21. Sebastian

    Strength:
    Push Press (x5)
    95-115-135-140-145

    WOD
    20 Calorie Row
    30 Situp Wall Balls (20lbs)
    40 Jumping Pullups
    50 Plank Switches
    60 Flutter Kicks

    Time: 5:58

    Got my first two bar muscle ups today!!

  22. Debbie Mackenzie

    Mob.
    WU x1
    Group WU/Mob.

    Strength: Back Squat
    60,65,70,75

    WOD:
    20 Calorie Row
    30 Situp Wall Balls (10#)
    40 Jumping Pullups
    50 Plank Switches
    60 Flutter Kicks

    Time: 10:22

    Ran 500m.

  23. Kevin Mack

    Mobility
    WU x 1
    Group warm up

    Practiced Handstands and HSPU (45 & 10# plate)

    WOD:
    20 cal row
    30 situp wall balls (20#)
    40 jumping pullups
    50 plank switches
    60 flutter kicks
    Time: 10:49

    500m Run

  24. Tara

    Mob +Wux1
    Group WU

    Wod:
    20 to 60 in no time”

    20 Calorie Row
    30 Situp Wall Balls (6lbs)
    40 Jumping Pullups
    50 Plank Switches
    60 Flutter Kicks (both legs=1 rep)
    Time: 10:54

Leave a Reply