Friday’s QOD

24
Apr

Friday’s QOD

When it comes to swimming, do you jump right in? Or are you dipping one toe at a time?

Snatch
5-3-3-2-2-1-1-1

Row 7 minutes forΒ calories

Indoor running with soon become outdoor running

Indoor running with soon become outdoor running

40 Responses

  1. Tara Betts

    QOD: It honestly depends where I’m swimming.

    Pool=I prefer to jump right in and get it over with.

    Beach=wade out until I’m up to my waist (it’s like a slow form of torture, I swear!) and then dunk my head.

  2. Julia

    WU x 2 + 15cal row+ 44 b-day birthdays

    group wu

    Snatch
    35lbs x 5, 40 lbs x 3, 55lbs x3, 60lbs x 2-65lbsx 2, 70lbs x 1, 75lbs x 1, failed 80lbs on last round of 1

    WOD:
    Row 7mins for max cal = 78 cal

    QOD: I would jump all in!

    Just wanted to thank everyone who bought my paleo baked goods today! Hope you enjoyed them and I’ll have more next friday!

  3. Shawn Johnson

    Snatch
    5-3-3-2-2-1-1-1
    95-105-105-110-105-105-105-105 (kept light to work on form)

    Row 7 minutes for calories
    120 Cals
    Nice race Gabe! You beat me by 1!

  4. Maria

    QOD: I’m a dive right in girl!

    Snatch
    5-3-3-2-2-1-1-1
    35-55-65-75 back down to 55 to work on form

    Great tips Kevin!

    Row 7 minutes for calories
    103 Cals

    First 8:30am class. I liked it! Happy with my rowing today!

  5. Matt H

    Snatch
    45(5) – 65(3) – 65(3) – 65(2) – 75(2) – 75(1) – 75(1) – 85 (tried, but couldn’t quite get it)

    WOD
    Row 7 mins for calories:
    132
    Thanks to the 6 am crowd for the support at the end, as I was the “lone” last rower

  6. Steph L

    Mob & WUx1 + 15Cal Row

    Snatch:
    55(5) – 60(3) – 65(3) – 70(2) – 75(2) – 80(1) – 80(1) – 80(1)

    WOD: 7Min Max Cal Row = 91

    Great Class Kevin! Thanks

  7. Amanda

    Snatches:
    55(5)-65(3)-75(2)-85(2)-95-95-100-105(f)

    WOD: 85 calories
    I started a cough last night so I kept my intensity low on the rower so I didn’t cough like a maniac all afternoon at work. Yes Daniel it’s a great excuse πŸ™‚

    Fun nooner!

  8. Crystal

    Lots of Mobility
    WU
    Group Warmup
    Did some KB Cleans instead of working on my snatch…not that it doesn’t need some work but due to shoulder injury I went with the Cleans. πŸ˜‰
    5-3-3-2-2-1-1-1
    35-40-45-50-53-60-70 then did 80 for 2
    Row 7min
    Cal 82
    Fun nooner and thanks for all the tips Mr.Wood!
    Bonne Weekend everyone!

  9. Tara Betts

    Snatch
    5-3-3-2-2-1-1-1
    15-20-25-30-30-35-35

    Snatch, I swear someday I’m gonna love you. Maybe not today, but someday πŸ˜‰

    WOD
    Row 7 min for max calories
    77 calories

    I suspect I wasn’t rowing hard enough as I didn’t feel quite “15.5 disgusting” πŸ˜›
    I was worried if I rowed too hard that I wouldn’t be able to keep it up for 7 mins, so I opted to row slower but more consistent.

    Either way, it was a great class. Very happy. Thanks for the tips Kevin! Great work everyone!

    Cashout 400m run (8/30)

  10. Hannah

    M+WUx2
    44 birthday burpees (happy birthday Anthony!)
    Group WU

    Snatch
    5-3-3-2-2-1-1-1 reps
    15-35-40-50-55-60-65-70lb

    WOD:
    Row 7 mins for calories
    76 cals

    QOD: Depends on who I’m with… the spur of the moment can land you in COLD water (sorry for the pun).

  11. Laura

    Mob & WUx2

    Snatch:
    35(5) – 40(3) – 40(3) – 40(2) – 40(2) – 45(1) – 50(1) – 55(1)

    WOD: 7 Min Max Cal Row = 105
    Then, did it again so Matt didn’t need to row alone (103)

    Great Class this morning, thanks Mario!

        1. Matt H

          Thanks again to you and Jackie! I wish I could say I would have done the same πŸ˜‰ but I don’t know how you did it. Good work!

  12. Morgan

    WU + MOB x 1 + 44 Anthony Birthday Burpees!! πŸ™‚

    Snatch
    5-3-3-2-2-1-1-1
    65-95-95-115-125-135-140-145

    WOD
    7min Cal row: 141

  13. Cara

    Snatch
    5-3-3-2-2-1-1-1
    55×5-65-65×3-75×2-80×2-85×1
    5# pr then ran out of time for my last 2 singles

    WOD:
    Row 7 minutes for calories
    Score: 112 cals

    Great class, thanks Kevin!!

  14. Marcel

    WU x 1

    Snatch

    5 x 65, 5 x 95, 3 x 115, 2 x 125

    WOD

    112 Calories

    Great class Coach thanks for pointers on snatch & rowing…always something to work on.

  15. Christie

    MOB + WU (15 reps)
    Snatch
    5-3-3-2-2-1-1-1
    35×5 then 40# for the remainder reps …

    WOD:
    Row 7 minutes for max cal
    Score: 79

    fun big class, thanks Kevin!

  16. Gilles

    mob wux2 + 15 cal row
    power snatch
    5-3-3-2-2-1-1-1
    45×5 65×3 65×3 75×2 80×2 85×2 90×1 95×1
    WOD7 min row for max cal
    108 cal row

  17. Heidi

    Snatch:
    35 X 5
    45 x 3
    55 x 3
    65 x 2
    70 x 2
    75 x 1
    80 – Failed πŸ™ I’ve made 80# in the past, but it was a long time ago. Gotta keep working on this.

    7 Min row for caries = 90
    I really didn’t know what to expect from this WOD and I was afraid to gas myself so held back a bit too much early on. In hind site, I should have gone a bit “little” harder, as I still had some gas in the tank at the 7 minute mark. Live & learn.

  18. Alaina

    Lab
    Mob and WUx2
    25 cal. Row 1:30
    CrossFit Total 3RM of each Press, Back Squat, Deadlift
    Sh. Press
    3x 35, 55, 65, 75x 2, 70x 3, 75×2, 75x3PR, 80f, 77x1PR. (75)
    Back Squat
    3x 75, 85, 105, 115, 135, 150PR. (150)
    Deadlift
    5x 105, 3x 145, 175, 195 PR reps. (195)
    Total Score: 420
    Thank you so much Steph for the great coaching!!!!!
    4:00 class
    Group WU
    Snatch
    5x 40, 3x 45, 3x 50, 2x 55, 2x 60, 1x 65, 1x 70, 1x 75, 80f, 80f……too tired πŸ™‚
    WOD: Row 7 min. for cal.
    Score: 103

  19. Gabriel

    mob wux2 + 15 cal row
    power snatch
    5-3-3-2-2-1-1-1
    65×5-75×3-80×3-85×2-90×2-95-115-125(f)-125
    WOD
    7 min row for max cal
    121 cal row

  20. Baukje

    Forgot to post Friday, so posting now!

    Strength: snatch 5-3-3-2-2-1-1-1
    15# bar wu
    20# x 5 – 25# x3 – 25# x 3 – 30# x 2 – 30# x 2 – 35# x 1 – 35# x 1 – 35# x 1
    Kept it light. My hips were tight and the weight felt heavy, so I focused on technique.

    WOD: row 7 min for max calories
    Calories rowed: 102

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