Friday’s QOD


Friday’s QOD

Are you registering for the CrossFit Open?

Here’s your chance –ย

Skill – The pushup + Handstand Holds (on and off the wall)

15-12-9 reps
C2B Pullups
Deadlifts (275/185#/70-75%)



84 Responses

  1. Mob. And WUx2
    Ring Rows 2 1/2 feet out 10, then 6 +4
    Bar hang 20 sec.
    Skill: push-ups
    Strict from toes: 5, 4, 4, rest, 8
    Handstand holds 40s, 28s, 25s, 24s
    WOD: Friane
    Ring Rows 2 1/2 feet out
    Dead lifts #135. Felt heavy
    Time: 5:45
    Sore legs today, great job everyone! Thanks Mario ๐Ÿ™‚

  2. Jen C

    Clothing Drive!!

    The Riverview High Improv Team is running a clothing drive to help support Community Living. There is a blue box at the gym for any old clothing you wish to depart with. Any and all support is much appreciated.

    Have a great day everyone ๐Ÿ™‚

    1. Left a bag this morning. I had several I was dropping off at the House of Nazareth, but it had books, etc in it too. I wasn’t sure if you wanted that kind of stuff too or just clothing?

  3. Kelly B

    WU x 1.5
    Group Mobility

    Push up practice: 5-5-5-5-5-5
    Handstand Hold practice: 30sec, 30sec, 40sec
    (shoulder was screaming)

    WOD: โ€œFrianeโ€
    15-12-9 reps
    C2B Pull-ups (ring rows)
    Deadlifts @135#

    Time: 3:48 (Should have made the ring rows more challenging. Deadlifts were heavy.)

    My legs and butt are toast ;(

    Good job everyone! Thanks Mario! Happy Friday ๐Ÿ™‚

  4. Skill: push-up practice and handstand holds

    Apparently my pushups are getting better! I believe it’s due to Kevin walking around with a stick and tapping the floor in front of me when I’m warming up. “All the way to the floor”

    Handstand holds are pretty fun! Watching Karen and David today totally made me want to learn how to do a one handed handstand. So awesome guys!

    WOD “Frianne”

    Ring rows
    Deadlifts @115#

    Time: 5:20

    This WOD was harder than I thought it was going to be. I should have known better. It’s CrossFit. Everything is hard if you’re working to your maximum potential

  5. Shane Hayes

    Mobility and Wu x 1+
    Group mobility
    Pushup practice!
    Free standing handstand practice, getting a little better at these
    Wod: ” Frianne”
    c2b pullups
    Deadlift @ 275#
    3:13 rx’d!
    Fun Wod, felt like fran
    Great class Mario and great work 6 amer’s!!

      1. Shane Hayes

        Lol, two of my better moves put together. I was actually a little slower than I thought I would be. But the fast deadlifts messed up my grip or something I couldn’t get my Pullups going good after the first round.

      2. Heidi

        What??? Coudn’t get your pull ups going & you still crushed the WOD! Your butterflies looked awesome. I have severe pull up envy.

  6. WUx2

    Group mobility

    Pushup practice!

    Free standing handstand practice
    Better when close to the wall.

    Wod: โ€ Frianneโ€ as RX’d
    c2b pullups
    Deadlift @ 275#


    Great work 6:00AM folks!

  7. Laura

    WU x 2
    Group Mobility

    Push up practice: 8-8-8-8-8
    Handstand Hold practice: 2 x 15-20sec (approx.)

    WOD: โ€œFrianeโ€
    15-12-9 reps
    C2B Pull-ups (ring rows)
    Deadlifts @105#


    Thanks Mario! Good work everyone ๐Ÿ™‚

  8. Mobility

    Group Mobility

    Handstand Practice with different versions

    WOD: “Friane”
    Chest 2 Bar Pull-ups
    Deadlifts @150#

    Time: 7:25

    Great Nooner! Thanks Kevin

  9. QOD: Of course Im registering for the Open. #superfuntimes ๐Ÿ™‚

    Mob + WUx2
    Scapular Pullups x20
    Crossover Symmetry (Act/Comp/8reps)
    GHD Back Extensions 3x10reps

    Shoudler Press x3

    WOD Rx = 6:00

    EMOTM 10 mins
    Split Jerk x2 @ 135#

    5 rounds:
    1min HSPU
    1min Rest
    = 12+12+10+8+7 = 49 reps (9 mins)

    Plank Intervals
    Rest same duration as last plank btwn intervals

    Rowing (tempo)
    10 mins @ 2:10/500m pace or faster
    = 2449m (only went over 2:10 on two pulls)

  10. Blake

    WU / Mob

    Bullied Amanda to her FIRST MUSCLE UP!!

    Handstand Practice
    Worked on 1-hand holds and holding a handstand off the wall

    15-12-9 reps
    — C2B Pullups
    — Deadlifts @ 255
    TIME: 7:33

    C2B were easier than the DL today.
    Form didn’t feel spectacular so I am glad I went below Rx.

  11. Melanie

    Mobility + WUx1 + group mobility

    Skills: Pushups and handstand holds

    WOD: “Friane”


    Jumping pullups
    Deadlift @ 145# (70%)


    Amanda, your muscle up was amazing to watch…and so was your excitement post muscle up!

  12. Amanda

    I did the wod today, but I have no idea what my time was, nor do I care…LOL. I’m going regret not knowing when/if this wod comes up again. 9:something I think. I think I used 150# for the deadlifts, which was under my 70% a bit.

    I got a muscle-up before the wod. That was four and a half years in the making! I was a tad excited ๐Ÿ™‚ Thanks nooners for making me. ๐Ÿ™‚

  13. Amy Hogan

    Open gym

    WU x 1

    Strength: Push Press x 5

    3 rounds
    50 Front Squats @45#
    20 Pullups
    20 Ring Dips (paralettes)

    Time: 17:56

  14. Open gym

    Warmed up to WOD weight for deadlifts



    C2B scaled to ring rows on 25# plate 2 steps out*
    Deadlifts 275#

    Time – 9:43

    *removed the plate after 5 reps of round of 12. Use this set up in warmups moving forward.

    Thanks for the class Steph!

  15. CLASS
    Group Pushup workshop
    Handstand holds did about 3 sets of about 10 secs and tried wall walks (didn’t work out too well) lol

    WOD Rx’d
    Time: 6:14

    So gassed by the pullups, the deadlifts felt unbelievably heavy!
    Thanks Mario!
    Welcome Rest day!! o/

  16. Heidi

    WU X 1

    Practiced push ups & hand stands on wall.

    Scaled to Pull Ups
    Dead Lifts @ 125#
    Time = 9:46

    DL weight was lighter than 70%, but I haven’t done heavy in while. They felt…well, heavy, but they were not as bad at the freakin’ pull ups. Some day maybe pull ups & I will be friends, but not yet.

  17. Cara


    the pushup – went over proper technique

    handstand holds – practiced holds against the wall while trying to stay just off the wall, then practice some free standing holds, seeing improvement but still can’t stay up too long. did a couple hand stand walks and can do 3-4 steps.

    WOD: โ€œFrianeโ€

    15-12-9 reps
    C2B Pullups (jumping)
    Deadlifts @ 135#

    Time: 5:19

    Tough wod! but fun, great job 5pm class & happy friday everyone!
    Thanks Mario!

    I hung out after class to practice DUs and I got 25 unbroken..PR! previous was 17 last week, slowly but surely I’m getting these… I’ve had my sights on 20 for a long time now and I was just smiling and skipping as I passed it, felt great!

    Congrats again Amanda!!!!! I watched the video of your MU multiple times and was equally excited for you each time ๐Ÿ™‚

    QOD: I registered for my first open season last night, can’t waaaaait!

  18. – Mob
    – WUx2
    – Group WU

    – Push up review

    – Flailed myself towards the wall for a while and sort of ended up upside down for a couple seconds

    WOD scaled to kipping pull ups & 200# = 7:27

  19. WU ร— 2

    Skill practice: Handstands (used plates OH as back is bothering me)and Pushups

    WOD: Friane


    DL @ 85 (kept light for back)
    Pullups scaled to ring rows


    Fun watching two strong ladies complete the pullups…Heidi & Natacha. ๐Ÿ™‚

  20. Push up and handstand holds

    Wod @ 135#

    I was doing my first set of c2b and saw that Shane was doing his… I then thought, “hey! I’m keeping pace with the king”.. Until I realized he was on the home stretch!!

    Have a nice weekend everyone!

  21. Mobility + WUx1 + group mobility

    Skills: Pushups — need to work on getting my hips up before my upper body.

    Handstand holds — could not get up there today! Extremely frustrating!

    WOD: โ€œFrianeโ€


    Jumping pullups
    Deadlift @ 125#


  22. Mobility +
    WUx1 + 50 no show burpees
    group wu

    Skills: Push ups โ€” 5 sets
    Handstand holds โ€” Failed 2 times practice with 20″ box pike push ups

    WOD: โ€œFrianeโ€

    Jumping pull ups
    Deadlift @ 85#

    Time = 5:47
    cash out – Figure 4 & Mackenzie push ups

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