Friday’s QOD

27
Dec

Friday’s QOD

Did Santa bring you any CrossFit swag/gear?

CFM hoodies are in. Please bring in your money to grab yours.

AMRAP in 20min
5 Power Clean (95/65#)
10 Thrusters (95/65#)
15 Bar Hops (over and back is one)

Compare to Dec.27/12

IMG_9606

68 Responses

  1. Maria

    Strength Thrusters

    65×3 75×3 85x 3 95x 2 100×1

    WOD Rx’d

    8 rounds + 2 Bar hops

    PR 13 reps.I felt pukie about half way, this WAS detoxifying. Nice job Gilles, I tried to keep up with you but you flew through that last round!

  2. Kevin

    No one showed up to the 7am class, except a visitor from Ontario. He was doing the CompWOD, so I joined him.

    EMOTM for 10 min
    3 Power Cleans (185#) + 3 Strict C2B Pullups

    Rest

    EMOTM for 10 min
    Even – 5 Push Press (135#)
    Odd – 10 Push Jerks (135#)

    Heavy, lung burning and heart racing. Damn good!

    QOD: A bunch of clothes and an AXLE BAR!!! Can’t wait to try it.

  3. Ginette

    Mobility
    Warm up Γ—1
    Foam roll
    Strenght: power leans:35, 40, 45, 50, 50, 50

    Wod: amrap for 20 minutes of:
    5 power cleans @35
    10 thrusters @35
    15 bar hops

    Total rounds: 8 even!
    Rough one after Chritmas….thought I was going to be sick!
    Great class Kevin, great work 6 amers!

  4. Shawn Johnson

    WU x 1

    Thrusters x3

    105-115-130-140

    WOD β€œDetox”

    AMRAP in 20 mins (75lbs)
    5 Power Clean
    10 Thruster
    15 Bar Hops

    7 Rounds +5 Thruster

  5. Blake

    Mob / WU x 1
    Foam Roller / Barbell WU

    Thrusters x 5
    65 – 95 – 115 – 125 – 135

    “DETOX” Rx’d
    AMRAP In 20 min of:
    — 5 Power Cleans @95#
    — 10 Thrusters @95#
    — 15 Bar Hops (2 count)

    Score: 8 rnds + 5 Thrusters (PR 9 reps)

    Cash out:
    Lay on floor for a bit / whine like a baby / Eat a chocolate

  6. Craig H

    Mob
    Wu
    Thrusters 5 rep
    95,115,135,155,165(1)
    Wod @ 75
    8 rounds even
    Was not feeling good today almost found pukie half way through that one. Thanks for detox today Kevin I needed it.

  7. Baukje

    I left my pink neon zip-up at Crossfit today! I’ll be there for class on Monday, so just leave it in the cubbies please!

    WOD with #35
    8 rounds and 10 Bar Hops.

    Thank you to Ron who helped me with hand stands after class πŸ™‚ I will conquer them!

  8. Frank

    WU x 1
    group wu

    thrusters x 5
    95-115-135-135

    AMRAP 20 mins Rx
    5 Power Clean #95
    10 Thrusters #95
    15 Bar hops

    7 Rounds
    did this WOD back in 2011 – PR of 10# and 22 reps

  9. Melissa H

    Mobility
    WU x 1
    Foam roller & barbell mobility
    Group WU

    Strength: Power Clean x 3
    55-65-75-75

    WOD @ 50#
    5 rounds + 3 PC

    PR of 16 reps + done at 15# more than last year

  10. Dave H

    Cleans x 3
    95-135-185-195-185 again for technique.

    AMRAP 20 mins Rx
    5 Power Clean #95
    10 Thrusters #95
    15 Bar hops

    11 rds + 5 cleans

  11. mob wux1
    spent 5 min foam rolling
    group wu

    strength power clean
    95×5 115×5 125×5 135×2
    thruster 115×2

    detox
    AMRAP in 20 min
    5 power clean 85 #
    10 thruster 85#
    15 bar hops

    9 round
    25 rep PR

    nice race Maria

  12. Gillyon

    QOD – I got a lot of great WOD gear. From everyone. My sister, my brother, my parents, my inlaws and Dave. I guess I talk about crossfit a lot. Oops. πŸ™‚

    Mobility
    Power cleans (3) up to 105.
    Did 110 twice. My wrist was hurting and my thumb was cut which made hook grip difficult.

    WOD rx’d – 8 rounds plus 14 bar hops.
    No PR.
    This was a terrible WOD. I was ready to call it quits 10 minutes in. Thanks for the push, Jo. I really needed it.

  13. Julie j

    Mob
    Wu x 1
    Foam rolling and group wu

    Strength – power cleans x 5

    40-45-50-55

    WOD – detox
    AMRAP 15 mins

    5 power cleans @ 30#
    10 thrusters @ 30 #
    15 barhops ( over and back = 1 rep)

    First time back in two weeks, def needed a detox, gonna feel it tomorrow!

  14. Melanie

    QOD: Foam roller and lacross balls, will be buying myself some new shoes soon! πŸ™‚

    Mobility
    WUx1
    Foam rolled
    Group WU

    Strength: Cleans (x3) 85-95-105-105

    WOD: Detox – 20 amrap @ 35#

    5 Power cleans
    10 Thrusters
    15 Bar hops

    9 Rounds

    Used same weight as last year in which I got 7 rounds…2 Round PR, I’ll take it!

  15. Jack

    Wu x 2 with elevation mask @ 3000ft

    Daily squat
    155×5,245×1,315×1,325×1,330×1 (5# pr)

    Wod: “detox”

    8 rds & 3 cleans RX’d

    Gross. 3 days of pure junk eating and drinking does wonders. So glad Christmas suppers are over.

  16. Shane Hayes

    Mobility
    Wu x 1 + 5 strict hspu these are feeling better every time I do them.. Yay
    Strength thrusters
    135 x 3/ 155 x 3/ 175 x 3/ 185 x 1/ 205 x 1/ 225 got the squat clean but no thruster..
    Wod: Detox @ 95#
    5 power cleans
    10 thrusters
    15 bar hops
    8 rds 8 thrusters
    Got a little razzing from Kevin for not pacing the first round… After the third round wrists started hurting had to do all thrusters one at a time off front rack position (really sucked).. On a good note shoulders were always paining from thrusters they felt great wrists sucked.. Lol more Mobility to work on.
    Great class Kevin, great work 4:15 class!
    Was nice joining in on a different class than usual.

  17. Jeremy L

    mobility
    lacrosse ball and shoulder stretching

    thruster practice did 5 reps
    45-95-115-125

    AMRAP 20 mins

    Wod: Detox @ 95#
    5 power cleans
    10 thrusters
    15 bar hops
    7 rds and 2 thrusters

    first round i did 4 cleans then tried 10 thrusters 10+10+10 bar hops
    second round and up i found a good pace.

    broke it up cleans : 4 +1, thrusters 6+4, bar hops broke it up into 10s

    thanks for the fun class Lora. been a while since i have been to a 645!!

  18. Corinna

    WU x 1

    Strength Thrusters

    55-65-75-85-95-105-115-125
    Thanks for letting me share the bar with you Jeremy.

    WOD: [email protected] 65 lbs

    5 PC’s
    10 Thruster’s
    15 Bar Hops

    10 Rounds + 1 Thruster

    Did this WOD in 2011 and got 8 rounds. Felt just as awful then as it did tonight!

    Great class Lora!

    Santa brought me some rock tape, 2 pairs of flite195 (inov’s)sneakers, an agenda book and a punch pass to MCF for 6 classes/3 month.

    Nice picture Natacha!

  19. Julie D

    Strength: Squat cleans with kettlebell X3
    30-35-40-45-50-53

    WOD: Detox
    5 squat cleans with kettlebell #30
    10 front squats with kettlebell #30
    15 bar hops

    7 rounds

    *shoulder was bothering me

  20. Marcel

    WU x 1

    Thrusters x3

    65-95-115-135

    WOD β€œDetox”

    AMRAP in 20 mins 85#

    5 Power Clean
    10 Thruster
    15 Bar Hops

    7 rounds + 1 Thruster

    Once again this year totally brutal WOD. Exact same numbers as last year!

  21. Lora

    Mobility
    Foam roll
    Strict pull ups (5-4-4-4-4)

    Group barbell warm up

    Practice Power Cleans
    95(5)-115(3)-125(2)-135(2) -145(1)-155(1) *ugly

    WOD “Detox” @ Rx
    5 power cleans @65#
    10 thrusters
    15 bar hops (over and back = 1 rep)

    Total = 10 rounds + 4 power cleans

    Not a PR. Did this in 2011 and had 11 rds + 3 bar hops. WHAT??? I must have miscounted back then, at least that’s what I’m going with. LOL (or maybe all that shit food the last few days has really caught up to me!)

    Cashout – lay on the floor and try not to die….

    Great job 5:45 crew πŸ™‚

  22. Lora

    QOD: new ipod nano (yes, that is considered CF swag), some new workout tanks and an Annie t-shirt (hoping some of her awesomeness wears off on me). Thanks Santa Jeff.

  23. Heidi

    Power Cleans x 5
    55-65-65-75-85

    [email protected] 65#
    7 Rounds + 2 cleans

    That was really tough. I thought my head was going to explode! Legs are feeling all the thrusters already.

    No PR. Breaks were too long & took a lot of motivation to pick the bar back up after I dropped it.

  24. Amy Hayes

    Mobility
    WU x 2
    Foam rolling
    Group WU

    Strength power cleans x5
    40-45-50-55

    WOD @ 40#
    5 rounds

    Today was tough. I couldn’t get my head around anything. I was totally ready to stop after round 1 but I kept going the 20 minutes. I hate missing classes & 10 days away is too long. Hopefully these winter storms will go away soon. Thanks for all the help Kevin. Great work everyone!

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