Friday’s QOD

12
Feb

Friday’s QOD

*Reminder – we are closed for the weekend for the Level 1 seminar

QOD: What’s been your most memorable birthday? Why?

Front Squats x3
5 sets @ 70%
Or build up to max

5 rounds for reps:
30 sec Wall Balls
30 sec Rest
30 sec Burpees
30 sec Rest

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16 Responses

  1. Shawn J

    Mob Group WU

    Front Squats x3
    5 sets @ 70%
    135-135-135-135-135

    5 rounds for reps:
    30 sec Wall Balls
    30 sec Rest
    30 sec Burpees
    30 sec Rest

    Wallbals: 14-14-14-14-14 = 70
    Burpees: 9-9-10-10-11 = 49
    Total = 119

    50 Russian Twists

  2. Mark D

    MOB
    Group WU

    Front Squats x3
    WU- 95#, 115#
    5 sets @ 70% – 135#

    5 rounds for reps:
    30 sec Wall Balls – 14#
    30 sec Rest
    30 sec Burpees
    30 sec Rest
    TOTAL: 91

    $OUT: 50 Russian Twists – 2 count with feet on floor – 14#

  3. MOB x 1

    Warm-up a la Coach Kevin

    Front Squats x3
    5 sets @ 70%
    Warm-up set [email protected], then:
    65, 65, 65, 65, 65

    5 rounds for reps:
    30 sec Wall Balls @8# and 10′
    30 sec Rest
    30 sec Burpees
    30 sec Rest

    All was going swimmingly until round 4. I thought, geez, my wall balls are pretty professional. Then, round 4 was 2 no reps and then got stuck in the bottom. Oh well.

    97 reps total

    Cashout: 50 Russian Twists with 8# wallball

    QOD: Best birthday was #33. I was two days away from the birth of my daughter Hilary.

    Also – SPOTTED AT A 6 AM CLASS – Heather S. and Tracy. Fun times ladies! Come back soon.

  4. Maria

    Group warmup! Tough! Trying to keep pace with Patrick and those DB thrusters

    Front squats x 3
    5 sets @ 125#

    WOD with 10# (wanted higher reps)

    Total 126

    Thanks Blake!

  5. Gilles

    mob
    group mob wu
    front squat x 3 5 set
    5 round
    30 s wall ball 16#
    30 s rest
    30 s burpees
    30 s rest
    wall ball
    15-12-13-13-14
    burpees
    9-9-9-10-10
    cash out
    50 russian twist

  6. Amy Hogan

    Mobility
    Group WU

    Front Squats x3
    5 sets @ 70% – 105#

    5 rounds for reps:
    30 sec Wall Balls – 14#
    30 sec Rest
    30 sec Burpees
    30 sec Rest

    TOTAL: 104Rx

  7. Chris

    Front Squats x3
    65-85-95-105-115

    WOD Total = 108 (Rx)

    QOD = When I was about 10yrs old, I got my first mountain bike. I was so surprised that I balled my eyes out 🙂

  8. Frankie

    MOB
    Group WU

    Front Squats x3
    5 sets @ 70% – 200#

    5 rounds for reps:
    30 sec Wall Balls – 20#
    30 sec Rest
    30 sec Burpees
    30 sec Rest
    TOTAL: 111

    $OUT: 50 Russian Twists – 2 count with feet on floor – 20#

  9. Heidi

    Kevin’s Extra Special Warm Up
    1/2 Tabata of
    Down Ups
    Dumbell Thrusters (Those were hard…especially since my shoulders are still feeling the burn from the ring dips on Wednesda)
    Sit Ups

    Front Squats: @75# – 5 sets @ 3 reps
    Kept them light at 50%ish. Going skiing tomorrow, so wanted to save my legs. I learned a couple of years ago that ruining your legs on a WOD & then skiing the next day makes for really unpleasant day on the hill)

    WOD:
    5 Rounds
    30 sec. wall balls @ 12# @ 10′: 13-10-11-9-11 = 54
    30 sec. rest
    30 sec. burbees: 8-8-9-9-10 = 44
    30 sec. rest
    Total Reps = 98

  10. Front Squats x3
    5 sets @ 70%
    Or build up to max
    35# – 50# – 60# – 65# – 70#

    5 rounds for reps:
    30 sec Wall Balls – 6#
    30 sec Rest
    30 sec Burpees
    30 sec Rest

    WB- 13-14-12-12-13
    Burpees – 7-7-7-7-8
    Score : 100

    Cashout : 50 Russian Twists with 6# medicine ball

  11. Baukje

    Front Squats x 3
    5 sets @ 70% – 100#

    WOD:
    30s Wallballs (10#/ 10′) try 12# next time!
    30s rest
    30s burpees
    30s rest

    Reps: 109

    Cashout – 50 Russian twists (2 count) – 10#

  12. Elba

    Front squat x 3
    5 sets @ 70%= 125lbs.

    WOD
    30 sec wallballs 14lbs= 15,15,15,15,15: 75
    Rest 30sec
    30sec Burpees = 8,8,8,8,9: 41
    Rest 30sec
    Total: 116 Rx

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