Friday’s QOD


Friday’s QOD

Other than CrossFit, what do you love to discuss and ponder?


21-15-9 reps
Thrusters (95/65#/60%)

*10 min cap

Compare to July 7/14

After a nice and easy warm-up, get lots of mobility and movement prep done. The rule goes: the shorter the wod, the longer the warm-up. Hit it hard and nail a PR!

Speaking of PRs, check out last month!

Speaking of PRs, check out last month!

60 Responses

  1. Amanda

    ooooh! I love the QOD!
    I love to discuss nutrition. Most people know that though. πŸ™‚
    I love to ponder how to spend my short time on earth being the happiest I can be. Vacations, places to live, weekend activities, retirement. I’m always in planning mode. Always asking “what can I do next?” It’s fun. πŸ™‚

  2. Morgan

    Fran 95#
    5:51 RX

    Traveling and travellers, Self-sustainable/off-the-grid living, nutrition and good restautants for late bacon and eggs on weekends to go with my lovely wife.

  3. Kelly B

    WU x 2
    Group Mobility

    WOD: β€œFran”
    21-15-9 reps
    Thrusters @45# (totally messed up my calculation…this should have been 55# aarrgghh!)
    Pullups (ring rows)
    Time: 4:33

    Last time was 40# with a time of 6:52.

    Cashout: 800m run with Gilles.

    Thanks Mario. Great job everyone. Happy Friday!

    QOD: For a little humor…when I am going to win the lottery and what I will do in my early retirement πŸ™‚

  4. Kevin

    Lots of MOB.

    Fran Rx’d
    3:23 (PR!)

    I loathe this workout for so many reasons. It’s so hard to PR on it now after 8+ years, but it was done today. And now I’ll be coughing for the rest of the day.

    Great class Mario!

    QOD: Social psychology. I love learning about behaviours and the subconscious reasons people do certain things.

  5. Gabriel

    Mob & group WU

    Fran as RX’d
    Not a PR as on Dec 19 2014 for yankee swapt PR’d Fran then

    Great work 6am peeps!

  6. Tara Betts

    WOD “Fran”
    Thrusters @40#
    Pullups(Ring Rows)

    Time: 5:51

    My very first Fran!! My arms were pretty much useless for several minutes afterwards, but I did it! πŸ™‚

    Cashout: 800m run (17/30) You’d think I’d start to like these after doing them for the past 17 classes, but no πŸ˜›

    QOD: I love discussing renewable energy, food, hiking, space, the possibility of alien life, ancient history, conspiracy theories, the meaning of life and dogs.

  7. Laura

    WU x 2
    Group Mobility

    WOD: β€œFran”
    21-15-9 reps
    Thrusters @45#
    Pullups (ring rows on long rings with feet under rings)
    Time: 6:24

    Thoughts: Ring rows were my downfall, I have not developed any endurance on these. Broke them into (8-7-6), (7-5-4), (4-2-2-2-1) which was pretty discouraging at the end, since I was barely tired, cardio-wise. On a higher note, the thrusters went great and I felt like I could maybe have gone a bit heavier.I broke up the early sets into (13-8) and (8-7), but not sure that was really needed at this weight. The last set of 9 was unbroken with no problem.

    Great job this morning everyone, Thanks Mario!

      1. Laura

        Lol nope poor memory and didn’t check the math, posting without my book πŸ˜‰ it was (7-5-3) and (4-2-2-1) thanks for checking!

  8. Heidi

    FRAN……a four letter F word!

    Thrusters at 65#
    Pull up: 21 on the bar, 15 ring rows, 9 on the bar
    Time 9:36

    I really wanted to try this RX today, but it was apparent after my first set that I would run out of time on the pull ups. Someday maybe, but happy I got at least 30 of the 45 done on the bar.

  9. Maria

    Lots and lots of mobility!

    WOD Rx

    time = 4:50

    Had a goal of sub 5min. Very happy..I can’t find my last time, I think it was just under 6min or so…Thanks Kevin!
    Great job nooners.

    QOD: FOOD! I love to eat and cook..if I’m not blabbing about CF then I’m talking about food.

  10. Amber G

    QOD: I love discussions about music!! In particular, I love talking about the local music scene, as well as 90’s music! I love discussions where there are multiple points of view on a particular subject, and I love discussions where I either learn something new, or maybe find a different way of looking at something. I love talking about my son, and I love nerding out about fantasy football πŸ™‚

  11. Jo

    Fran Rx

    No where near my PR but I got off the couch so…success??

    QOD – Places (and travelling), people (cultures), houses/buildings (design/architecture), writing/art (and how I can find time to do it).

  12. Crystal

    Lotsa mobility on my own and with Madame Jo!
    Warm up
    WOD: Fran
    One armed Thrusters @ #20
    Ring rows
    Time: 4:46
    Thanks Mr.Wood!
    Great job everyone and enjoy your weekend!

    1. Crystal

      QOD: FOOD! Love discussing different methods of eating and recipes.
      I also just like listening to people on various topics or just about life, I’m a good listener. πŸ™‚ Would make a great boyfriend!

  13. Blake

    QOD: Life, the Universe and Everything … and kids. NOT pondering more mind you (hellz no), just how fast time with them flies by.

  14. Blake

    Super-Sized Group Mobility with special guest: JO!

    Fran as Rx’d
    5:13 (PR of 1:18 from 2013)

    I wanted to get close to 5 min, and with a little more Thruster therapy I now feel like I can get sub-5.
    Thrusters were more manageable but I need to get them in even bigger chunks, and be quicker back to the bar when breaking up the pullups. Was happy to get my last set of pullups unbroken though.

    …still coughing…

  15. Chantal L.

    QOD : Food, dogs, Food, Dogs.. Cats, Meow. What do I wanna be when I grow up and how do I get there. I have many dreams and I am at a point in life where I need to decide to tackle them, or move on. Being in your 20’s IS SO HARD!!!

    1. Everyone no longer in their 20's...

      “Being in your 20’s is…”

      Shut up Chantal. πŸ˜‰

      ~signed~ Everyone no longer in their 20s

          1. Mario

            I am dying from laughter over here.

            – A guy so damn awesome you’d swear he’s in his 20’s.

  16. Amanda

    Nothing at work this afternoon is going to take this smile off my face… After almost 5 years of CrossFit, my 9th time doing Fran, I finally did it RX.

    Time: 7:27

    I had a pacing plan and mostly was able to stick to it…didn’t fall apart until the set of 9’s. Happy!!

    1. Heather S

      CONGRATULATIONS!! I’m so happy for you I’m not even jealous! That’s absolutely worth smiling about all day and then some. πŸ™‚

      1. Amanda

        LOL you’re not even jealous!

        Can you tell Julia that her treats are delicious?! I’m going to be sad when they’re no longer available on Fridays!

  17. Ryan

    – Mob
    – WUx1 + 35 b-day burpees
    – Group mob

    Fran @ 85# = 7:18 … July 7th was 9:25 @ 65# so I’m OK with that πŸ™‚

  18. Hannah

    Group M+WU
    Thruster review

    FRAN!! πŸ™‚
    Thrusters @ 40lb
    Ring rows

    Time: 5:14 (27 sec PR)

    QOD: Anything and everything!! Mostly tv, movies and superheroes though πŸ˜‰

  19. Gilles

    mob wux1
    group mob wu
    WOD Fran
    thruster @ 75#
    pull up ( ring row with small box )
    time 6:10
    no pr last time was RX
    cash out 800 m run with Kelly

  20. Janet

    35Lots of mobility πŸ™‚ 35 birthday burpees Happy Birthday Remi

    WOD β€œFran”
    Thrusters @ 35#
    Pullups(Ring Rows)

    Time: 5:13

    I am with Tara my arms were on fire

  21. Terri-Lynn

    WU x 2

    Lots of mobility

    Thrusters (95/65/60%) scaled to front squat @ 55#
    Pullups scaled to ring rows
    All unbroken except last 9 ring rows (5-4)

    Felt great. Was in a really funky headspace tonight. Almost cancelled my WOD. Decided against it and was so glad I did. It’s amazing what a WOD will do. Who needs therapy?

    QOD: I love to talk about nutrition, great books and running.

  22. Mel G

    Mob + WU + mobility


    @ 65#

    5:45 – PR of 1:58 + 20#! Weird!!
    Thanks for the ‘unbroken’ push Kevin! πŸ™‚

    QOD: Ed Sheeran…Ed Sheeran and some more Ed Sheeran!

  23. Jake

    Mobility-wu x2
    Group warm up
    Thruster review
    Pull ups(ring rows)
    Great workout,,,met some new people,,,all good so far

  24. Heather Touchie


    The last two times I did FRAN (second being my christmas tree present πŸ™‚ ) I did 25# and 30#
    It feels great. Thanks for the fun class Kevin.

  25. Steph L

    Mob & WU

    WOD: Fran
    Thrusters @65#

    Time: 6:26 Rx (1:00 PR from July 7th 2014!!)

    Thanks Mario!

  26. BJ

    21-15-9 reps
    Thrusters @55#
    Pullups (ring rows)
    Time: 6:57

    Last time was 50# with a time of 9:15

    Cashout: 400m runΒ 

  27. Baukje

    Fran @55# + ring rows
    Time: 5:56
    and happy with that! I thought #55 was going to be too heavy, but I broke it up right away and took quick breaks (2-3 s).

    Went for a run after (loop) πŸ™‚

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