8

Jan

# Friday’s QOD

**What distance would you consider ‘too far’ to row?**

Some Row-uary reminders:

- Never touch any other team’s key card
- Saturday morning drop-ins and Masters class always get priority
- When the next class starts, rowing is done
- When you’re done rowing, hit menu so your data saves
- Row harder ðŸ™‚

Bench Press x2

5 sets @ 80%

Push Press x3 (from floor)

70-70-75-75-75%

Cashout – 50 somethings

WU & Mob 15 wall balls 14#

Bench Press x2 @ 5 sets 80%

WU 135-155#

Set 1-3 @ 175#

Set 4-5 @ 185#

Push Press x3 WU 95#

Set 1-2 @ 70% -115#

Set [email protected]%_ 125#

50 kick out time 1;08

Thanks Kevin

Mobility

WU x 1 + 15 unbroken Wall balls @14#

Group Mobility

Bench Press x2 (nice sharing the bar Jackie and Katelyn)

WU: 45-65-75#

5 sets @ 85#/80%

Push Press x3 (from floor)

70-70-75-75-75%

WU: 55#, 65-65-70-70-70#

Cashout â€“ 50 Kickouts

Today marks my 3 year anniversary since my first WOD. How time flies.

Thanks Kevin. Fun class ðŸ™‚ Happy Friday!

Happy 3rd Aniversary Kelly!

QOD: That would depend on how far out to sea I was.

Rowed 4 Km for team 3. Good start.

Mobility + WU x 1 + 15 unbroken Wall Balls @14#

Group Mobility

Bench Press x2

WU: 135-155#

3 sets @ 175#

2 sets @ 185#

Push Press x3 (from floor)

70-70-75-75-75%

WU: 85#

95-95-110-110-110#

Cashout â€“ 50 Kickouts

Time: ~2:30

QOD: I bet most the 2013 Crossfit Games competitors would answer 21,097 meters. ðŸ™‚

Now why’d you have to bring THAT up!

Fun on bench with Pam and Heather!

Bench Press x2

5 sets @ 80% – Used 80#

Push Press x3 (from floor)

70-70-75-75-75%

75-75-85-85-85#

Cashout â€“ 50 something awful!!!!

…and a little rowing for team 5:)

Mobility +1500 m row + WU x 1 + 15 unbroken Wall Balls @20#

Group Mobility

Bench Press x2

WU: 95-135#

5 sets @ 155#

1 sets @ 160#

Push Press x3 (from floor)

70-70-75-75-75%

WU: 95#

115-115-125-125-125

Cashout â€“ 50 Kickouts

Time: ~58 ses

Drop In

10k Row with Dominique for Team 6

Great work 6am class!

Well done on the 10k Dominique!

Thanks Gabe !! You’re a machine

Is that 10 for Dom and 10 for Gabe, or 10 total? Either way…impressive work Team 6!!!

10k combined.

Bench Press x2

5 sets @ 95#

Push Press x3 (from floor)

85-85-95-95-95

Cashout â€“ 50 somethings time 45 seconds

QOD: I did 10km once to see if that was too far..was ok..it’s hard to answer because I’ve seen people do incredible things that I thought were impossible..1000 burpees for example..

50 kickouts in 4t seconds??!!? How is that even possible?

Short legs

Bench Press:

5 sets @ 225#

Push press from floor:

3X135# 2 sets, 3X155# 3 sets

Bench Press x2

175#

Push Press x3

135-135-150-150-150

Cashout – 1:04

QOD: Any metres that are for teams 1 through 5. ðŸ™‚

Yay team 6! Great work!

7948m for team 1 during open gym

mob wux1 + 15 wall ball unboken

group mob

bench press x 2

95×6 wu 135×4 wu

155-155-155-155-155-160

push press (floor)

95×3 105×3 105×3 125×3 125×3

50 kick out

44 sec

Mob + WUx1

Team WOD w/ Cara & Trent

AMRAP 60 min Rowing = 15233m

*we alternated 4x1000m + 2x500m each, with Trent getting the extra 233m.

One… Two… Team Five coming for you….

Bench press @ 80# with Tracy & Pam

Push press @ 90; 95

Cash out: 50 kick outs for time

1:21

Rowing with Tracy!

Mobility WU x 1 15unbrokenWallBalls @8#

Group Mobility

Bench Press x2

WU: 35 – 55 – 60#

5 sets @ 75#

Push Press x3 (from floor)

70-70-75-75-75%

WU: 35# 55#

65-65-70-70-70

Cashout â€“ 50 Kickouts

Time: 201

Rowed 1000m cash out

Bench Press x2

35# WU – 45# – 55# – 80% @ 70# (5 sets)

Push Press x 3 (from floor)

35# WU – 50% @ 35# – 60% @ 45#

70% – 70% (@50#) – 75% – 75% – 75% (@55#)

Cashout: 50 kickouts for time….

2:17

+500m row, 1 min, + 5min row (a little over 1000m)

mob wux1 15 wall ball unbroken (6#)

group mob

bench press x 2

35# – 40# – 45# – 50# – 55# – 55# (ran out of time)

push press (floor)

35×3(wu) 40×3 40×3 45×3 45×3

50 kick out – 2:29

Row 9km today Team 4 ðŸ™‚

Sweet

Mobility

WU x 1 + 15 unbroken Wall balls @14#

Group Mobility

Bench Press x2

5 sets @ 90#/80%

Push Press x3 (from floor)

80-80-85-85-85#

Cashout â€“ 50 Kickouts

time: 52 sec

Bench press 235,245,275,275,275

Push press 115,125,125,125,125 because I’m not sure my max

Cash out 50 kicks 2:14

Rowed 1000m for team 6. Sorry I’m lame but I do at least 1000 on each visit to ensure I’m contributing to me and team

( can almost touch toes to bar once…. It’s a big deal for me)

Yay! Go team 6!

Bench Press x2

WU: 95-115-135

5 sets @ 155#

Push Press x3 (from floor)

70-70-75-75-75%

WU: 85#

105-115-125-125-125

Cashout â€“ 50 Kickouts

Time: ~1:28