Friday’s QOD

18
Dec

Friday’s QOD

Have you been naughty or nice this year?

OHS x3
Build up to WOD weight

AMRAP in 7Β min
2 Strict HSPU
3 OHS (135/95#/70%)
4 Front Rack Lunges (same weight)

Stacey is "ready" for Row-uary!

Stacey is “ready” for Row-uary!

22 Responses

  1. Fun group warmup……………………..

    OHS x 3 – build up to WOd weight
    15-20-15-30-35 …Kept light beause of my wrist, just happy I was able to do 35# because last week that was a no.

    WOD
    AMRAP 7 minutes:
    2 strict hspu (did 4 HR pushups)
    3 OHS (35#)
    4 Front rack lunge

    Total: 7 rounds + 3 ohs

    Cashout: Fun core stuff. Feels like we worked all of the things today.

  2. Mobility + 20 unbroken wallballs @10#
    Fun group warm-up

    Strength: OHS x3 5 sets
    Build up to WOD weight
    15-35-40-45-50#

    AMRAP in 7 min
    2 Strict HSPU (scaled to HR Pushups)
    3 OHS @40#
    4 Front Rack Lunges (same weight)

    Total: 8 rounds + 3 front rack lunges (so close)

    Cashout: πŸ™‚

    Fun class Kevin. Great job everyone!

  3. Kevin

    QOD: After the comments from the morning crew, I’ll say naughty.

    OHS – built up to 135

    WOD with Amat and 135#
    5 + 2 HSPU

    Wrists were bothering me today. Should have used my wraps.

    Did my own Evil Cashout.

    And did 5 rounds of Rowling AFTER all of that. Luckily, didn’t have many penalties.

    Thanks for the fun Christine and Crystal.

  4. Laura

    OHS x3
    Build up to WOD weight
    35-45-50-55-60#

    AMRAP in 7 min
    2 Strict HSPU (4 stink bugs)
    3 OHS (70%=60#)
    4 Front Rack Lunges

    5R, 3 stink bugs

    Thanks Kevin!

  5. Debbie Mackenzie

    Mobility + 20 unbroken wallballs @14#
    Fun group warm-up

    Strength: OHS x3 5 sets
    Build up to WOD weight
    35-45-55-65-70#

    AMRAP in 7 min
    2 Strict HSPU (25# plate + ab mat)
    3 OHS @70#
    4 Front Rack Lunges (same weight)

    Total: 5 rounds + 2 HSPU

    Cashout: some core work

  6. Hannah

    M+ 20 unbroken wb
    Group Mob

    OHS x3, build to WOD weight
    20-30-35-45-50lb

    AMRAP in 7min:
    4 stink bugs
    3 OHS @ 45lb
    4 front rack lunges (L+R=2)

    7 rnds+1 OHS

    WOD: My mom posts on the site. I guess I should say nice. πŸ™‚

  7. Heather S

    Little Christmas heads up: Anyone interested in Christmas music in a beautiful candlelight setting is invited to First Moncton Baptist Church Annual Candlelight service this Sunday evening at 6:30 (although it’s usually pretty full by 6:10 or so). Among other amazing musicians, yours truly will be ringing handbells. You’ll find me ringing the largest bells in the place but only because I’m a Crosfitter!! (Seriously they’re pretty massive.) Julia will be there as a “candlelighter” too! If you get a chance to be there, come down to the front of the church after it’s over and swing a bell or two!

    Hope to see you there :o) whether you’ve been naughty or nice!!

    Mobility + 20 unbroken wallballs @14#
    Fun group war

    Strength: OHS x3 5 sets
    Build up to WOD weight
    35-45-55#

    AMRAP in 7 min
    2 Strict HSPU (25# plate + ab mat) For first 3 rounds then HR
    3 OHS @55#
    4 Front Rack Lunges (same weight)

    Total: 4R + 1(?)OHS

    I could feel my knee starting to complain about the squats around 45# then worse at 55 so stuck there. HSPU were great until I got stuck on my head!!

  8. Heather B

    Mobility + 20 unbroken wallballs @6#
    Fun group warm-up

    Strength: OHS x3 5 sets
    Build up to WOD weight
    35-40-45-50-55#

    AMRAP in 7 min
    2 Strict HSPU (with 45# plate and ab mat)
    3 OHS @40#
    4 Front Rack Lunges (same weight)

    Total: 7 and 2 HSPU

  9. Frankie

    Rowling

    OHS x3
    Build up to 135#

    AMRAP in 7 min
    2 Strict HSPU w/ Abmat and 25# plate
    3 OHS @ 135#
    4 Front Rack Lunges (scaled to135# front squat because of sore knee cap)

    2 rounds + 2 OHS
    I struggled with the OHS tonight, kept failing them during my 3rd round.

  10. Baukje

    Fun group warmup…!

    Overhead squat x3 Build up to WOD weight
    15# x5 WU – 25# – 35# – 45# – 50#

    WOD: AMRAP in 7 min
    2 HSPU (4 HR Pushups)
    3 OHS (70% @ 50#)
    4 front rack lunges

    Total: 7 rounds and 1 pushup

    Cashout: Tabata all the planks

    So much exercise. Glad I came! πŸ™‚

  11. Dominique

    Rowling – loved it !!

    OHS
    35-45-55-65-75

    WOD @ 75
    2 HSPU ( scaled to 4 HRPU )
    3 OHS
    4 front rack lunges

    4 rounds 3 OHS

    Thanks Kevin ! Cash out was gross btw

  12. Marcel

    Mobility + 20 unbroken wallballs @14#
    Fun group warm-up

    Strength: OHS x3 5 sets
    Build up to WOD weight

    45-65-95-115

    AMRAP in 7 min
    2 Strict HSPU (an mat 10#)
    3 OHS @ 95#
    4 Front Rack Lunges (same weight)

    5 + 2 HSPU

  13. Gilles

    mob 20 wall ball unbroken
    group mob
    over head squat
    45×5 45×5 55×5 55×5
    AMRAP in 7 min
    2 strict HSPU ( hand release push up)
    3 OHS 55#
    4 front rack lunge
    7 round 4 HRPU

  14. Heidi

    Rowling Warm up – That was fun

    OHS x 3
    45-55-65-75-75

    WOD:
    2 HSPU (strict) with Ab Mat + 10# plate
    3 OHS @ 75#
    4 Front Lunges @ 75#
    6 Rounds + 1 HSPU

    That was a fun one ! HSPU are sooo much harder strict. That surprised me. OHS felt great, but getting weight overhead was my challenge.

  15. Shane H

    Have you been naughty or nice this year?

    Qod, maybe a little of both! πŸ™‚ 

    OHS x3
    Build up to WOD weight

    135 for 5 sets

    AMRAP in 7 min
    2 Strict HSPU AB mat,  last 2 sets added a 10# plate
    3 OHS 135
    4 Front Rack Lunges 

    6 rds 2 hspu 
    Great class Kevin and great work 6 amer’s!! 

    Score: 6.02

  16. Mobility + 20 unbroken wallballs @25#
    Fun group warm-up

    Strength: OHS x3 5 sets
    Build up to WOD weight

    95-105-115-120-125

    AMRAP in 7 min
    2 Strict HSPU (abmat + 10# plate)
    3 OHS @ 95#
    4 Front Rack Lunges (same weight)

    5 + 1 HSPU

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