Friday’s QOD

21
Feb

Friday’s QOD

The first Games WOD is coming up in less than a week. What are your predictions?

Skill rotation:
Rope Climbs
Farmer Carries
Wall Climbs
L-sits

500m Row
50 KBS (70/53#)
30 HR Pushups

Amber holding a great hollow

Amber holding a great hollow

81 Responses

  1. Maria

    QOD: Burpees, Yay Burpees!

    Skill rotation:
    Rope Climbs
    Farmer Carries
    Wall Climbs
    L-sits

    500m Row
    50 KBS (40#)
    30 HR Pushups

    time= 6:46

    What a fun and varied class. Lots of energy! Nice to see so many new faces!

  2. mobility add lunges
    wu x 1

    Skill rotation:
    Rope Climbs
    Farmer Carries
    Wall Climbs
    L-sits

    500m Row
    50 KBS (20#)
    30 HR Pushups (Knees)

    Time = 6:34
    cash out – suntanner stretch

  3. Adam P

    Mobility
    50 lovely no show burpees for WU

    Skill rotation:
    Rope Climbs
    Farmer Carries
    Wall Climbs
    L-sits

    WOD:
    500m Row
    50 KBS (25#)
    30 HR Pushups

    Time: 6:58

    Could have gone heavier on the KBS but I’m trying to ramp up slowly as I get back into things.

    Great class 6am crew!

  4. QOD: First Open workout… Good chance they will stick with having the burpee in the first WOD, perhaps mix it up with something else… Here goes:

    AMRAP 9 mins
    – 20 Bar Facing Burpees
    – 15 Shoulder-to-Overhead 95/65#

  5. Kevin

    QOD:
    AMRAP 17 minutes of:
    40 Burpees
    95 pound Clean and Jerk, 30 reps
    30 Burpees
    165 pound Clean and Jerk, 30 reps
    20 Burpees
    210 pound Clean and Jerk, 30 reps
    10 burpees
    275 pound Clean and Jerk, as many reps as possible

  6. Brigitte

    MOB
    WU x 1

    Group wu

    Skill Rotation :
    – Rope Climbs
    – Farmer Carries
    – Wall Climbs
    – L-Sits

    WOD :
    – 500m Row
    – 50 KBS @ 25#
    – 30 HR pushups (on knees)

    Time : 8:04

    ** Cashout : Suntanner Stretch **

  7. Jenn M

    WU mobility x1
    Group WU

    Skill rotation
    Rope Climbs (rope burn sucks

    Farmer Carries (I actually lifted 70#KB’s for the VERY first time)!!!

    Wall Climbs ( I love these, although I have a hard time unlocking my arms once I’m against the wall.. I tend to just fall over!!

    L-sits (really really hard)!

    500m Row
    50 KBS (35#)
    30 HR Pushups (knees)

    time= 7:45

    What a great class 6am!!
    Thanks to Chantal for keeping me motivated by laying beside me while I was doing my push ups!!!

    1. Natacha

      I have a question about the noon class… I don’t see it in zennplanner… Are there classes every day? Do we sign up? And if so how?… I guess that’s more than one question!

  8. Shawn Johnson

    MOB
    WU x 1
    Handstand walk – Tried to beat Kevin’s 28 ft.. Only got to 8 ft
    Group wu

    Skill Rotation :
    – Rope Climbs
    – Farmer Carries
    – Wall Climbs
    – L-Sits

    WOD :
    – 500m Row
    – 50 KBS @ 53#
    – 30 HR pushups

    Time : 7:14

    ** Cashout : Suntanner Stretch **

  9. jack

    Great last WOD at CFM. Going to miss you all but I am sure I will see you around. Thanks for all the great WODs.

    Skills:

    Rope climbs – 2 reps with no legs
    farmers carry – race with Dave with 70# x 2 then did one with 20# vest and the 70#s
    Wall climbs – did a couple. Not difficult.
    L-sit – disaster. Did 3 x 10 seconds

    WOD:

    500m Row
    50 KBS @ 70#
    30 HRPUs

    Time: 7:12 RXd

  10. Blake

    WOD: I expect to see awesome PRs, incredible cheers, shrinking comfort zones, epic performances, inspirational efforts and the greatest sense of community you are going to find anywhere.

  11. QOD: Rowing maybe? A 1km?

    Skill rotation:
    Rope Climbs – first time on a rope ever! Pulled up from floor a couple times, and did a static hold for the first time!

    Farmer Carries
    2×53 and a few at 2×70

    L-sits
    Practiced getting into and holding a tuck…it’s tough!

    Wall Climbs
    First time I’ve gotten my chest to the wall! And I did it twice!

    WOD:
    500m Row
    50 KBS (40#)
    30 HR Pushups

    Time – 7:14

    Cashout – suntanner stretch

  12. Gillyon

    QOD – burpees burpees and more burpees

    Warmup
    Skill rotation (I like this)
    Farmers carry (53lbs KBs)
    L-sit- I actually did an L-sit long enough to time. 11 seconds.
    Wall climbs. Scary, but did it 4 times
    Rope climb. Figured out the proper technique. Thanks Kevin!

    WOD @45lbs
    6:58
    Fun WOD!

  13. Melanie

    WOD: Whatever it is, I just hope to get one rep!

    Mobility
    WUx1
    Group WU (sorry for grunting)

    Skill rotation: (Jeezus!)

    Farmer’s carry (35,53,70#)
    L-sits (Ummm…who can do these!?)
    Wall climbs (not close to wall, at all)
    Rope climb (scary)

    WOD:

    500m row (1:55)
    50 KBS @ 35#
    30 HR push ups

    7:12

    Took too many breaks. The whole hour was ‘mentally’ challenging…in a good way!

  14. BJ

    Skill rotation: (I loved trying all these new skills! So much fun!)
    Rope Climbs (from the floor and static hold)
    Farmer Carries (35 up to 53#)
    Wall Climbs (made it up the wall–couldn’t get down easily)
    L-sits

    500m Row
    50 KBS (30#)
    30 HR Pushups (knees)

    time= 6:41

  15. Skills
    – Rope Climb: Got it twice, first time ever!
    – L-Sit: 11 sec, 10 sec
    – Wall RUnning: 10 reps, 16 reps
    – Farmer’s Carry 2x10m: 30, 53, 70# KBs

    WOD Rx = 7:24

  16. Shane Hayes

    Mobility
    Wu x 1
    Skill rotation
    Farmers Carry
    Lsit
    Wall climbs
    Rope climb (armless)
    Wod:
    500m row
    50 kbs @ 70#
    30 hr Pushups
    Great class Mario, great work everybody.

    Rx’d 5:26

  17. Heather S

    Group warm up
    Skill work
    Farmer carries @ 70
    L-sits (didn’t check time, but pretty short)
    Wall climbs
    Rope climb – really high, definitely pr height!!

    Wod with 45# Kbs

    Time ??? Started in the second heat and ended at 10:32 but don’t know when I started (maybe 3 mins?)

    Did the Hspu in two sets of 15 and couldn’t feel my arms on the last 5!!!

  18. Craig H

    Mobility
    Wu x 1

    Skill rotation
    Farmers Carry
    Lsit
    Wall climbs
    Rope climb

    Wod:
    500m row
    50 kbs @ 70#
    30 hr Pushups

    Time 8:55

    The Kbs got heavy faster than I thought they would.

  19. Heidi

    WU x 1

    Skills;
    Rope climb – made it to the top…must say the cat bell was a bit disappointing ๐Ÿ™‚
    Wall Climbs: did 3 or 4
    Farmer Carries: 53 & 70
    L Sits: …mostly L squats

    WOD:
    500 m row
    50 KBS @ 45#
    30 HR Push Ups
    Time = 10:29

    I thought I was going to die during the KBS! Only 10# more than my normal KB weight, but they killed me. Broke them up in 5 sets of 10. Completely gassed after coming off the row. I think I get the boobie prize today for slowest time on the WOD. Oh well, someone has to finish last I guess.

    Happy weekend everyone.

    Sorry I missed you on your last CFM WOD Jack & Brigette. Be sure to come back & visit us.

  20. Steph L

    Mobility
    WUx1
    Group WU

    Skills:
    Farmer Carry’s : 3x 53#
    L-Sits : 2x30sec Tried V-Sits also ๐Ÿ™‚
    Wall Climbs x4 with wall Running!
    Rope Climbs x4

    WOD:
    500m Row
    50 KBS @40#
    30 HR Pushups

    Time: 6:37

    Great Class Thanks Kevin!

  21. Amy Hayes

    Mobility
    Group WU

    Skill rotation
    Farmer carries 35-40-50
    L sit – fail
    Wall climbs- did better then last time
    Rope climbs – from floor

    WOD with 35# & HRPU from knees
    8:51

    Great way to spend a Friday night!

  22. Gabriel

    WUx1
    Skills
    – Rope Climb: iddia few- focusing on proper gripping with feet.
    – Farmerโ€™s Carry 2x10m: 35, 53, 70# KBs
    – L-Sit: 1 over 30 sec, 2 over 15 sec a few less
    – Wall Running: did a few touching same shoulder

    WOD @ 53
    Time–> 7:23

    Challenged by Kevin
    23 L-Pullups

  23. Heather Colleen

    MOB
    WU x1

    Skill rotation:
    Rope Climbs (from lying to standing and back down)
    Farmer Carries (50 walk, 50 run, 53 run, 70 walk)
    Wall Climbs (took 3 steps up with my hands, got to an acute angle)
    L-sit (first time trying tuck sit: 25 seconds)

    500m Row
    50 KBS (35#)
    30 HR Pushups (pink band)

    time= 6:50

  24. Kevin Mack

    Mobility
    WU x1

    Practiced toes thru rings

    Skill rotation:
    Rope Climbs (from lying to standing and back down & made it one step up the rope. Still need to increase arm strength)
    Farmer Carries (70# walk & run)
    Wall Climbs
    L-sit (held it a few seconds before muscles cramped)

    500m Row
    50 KBS (53#)
    30 HR Pushups

    time= 7:36

  25. Ryan F.

    – Mob
    – WUx1

    Skill Rotation:
    – Rope Climb (got 1/2 way up each time and could have kept going to the top, but I’m awkward going down, I more or less slide/drop down which would not be good from the top, need to spend some time getting comfortable coming down before I’m comfortable going higher, probably need like 10 minutes of practice and that’s it)
    – Farmer carries: 50-53-70-70
    – L-Sit –> Couldn’t hold it ๐Ÿ™ 1 leg L-Sit
    – Wall Climbs –> I am so awkward upside down…

    WOD:
    – 500m Row
    – 50 KBS 45#
    – 30 HRPU
    7:39

    Future Ryan: Go heavier on KBS

Leave a Reply