Friday’s QOD

3
Jun

Friday’s QOD

What’s the hottest thing you’ve ever eaten?

2 rounds of:
25 Knees to Elbows
25 Ring Dips
50 Double Unders

Compare to May 7/13

REST 5 MINUTES, then,

Run 1 mile for time

Fred

Fred

20 Responses

  1. Greg

    WU and mob

    2 rounds
    25 K2B (scaled ab mat sit up)
    25 ring dips (scaled par)
    50DU (scaled 150 SU)
    Time 7:00
    Rest 5 min
    Run 1 miles time 8:12
    Total time 20:12

    400 m run cash out thanks Jackie

  2. Cody Jorgensen

    Good luck this weekend Shane, Jo, Cara, Kevin, Amanda…who else is up there? Drive safe and have fun.

    QOD=Aimee

    Wod- Fun workout, had to modify quite a bit but enjoyed it all the same

    22:21 (knee raises, 1 set if ring dips and one set of top of bar mu dips, and 2 k row over run)

  3. Adam

    Warm up & mob x1 plus 2 min skip
    Group mob

    2 rounds
    25 knees to elbows (scaled knee raises)
    25 ring dips (scaled paralettes)
    50 double unders (scaled 150 singles)
    Time 8:53
    Rest 5 mins
    Run 1 mile
    Total time 24:40

    Awesome way to start a Friday morning, thanks Marcel for the class and have a great weekend everyone.

  4. John

    Mob, WU, skipping
    Group mob

    WOD
    2 rounds:
    25 hanging knee raises
    25 P dips
    150 singles

    5 minutes rest

    Run 1 mile

    Time – 22:24

  5. Open Gym
    – Bicep Curls 3×[email protected]# DB per arm
    – GHD Back Extension 3×15
    – GHD Hip Extension 3×15
    – GHD Ham Raise 4×10 (knees on flat pads)
    ————————————————————
    WOD Rx = 10:40 (PR by 49 sec from Oct 30 2012)
    Rest 5 min
    Run 1 mile = 9:27
    Total Time = 25:07

  6. Laura

    WOD Modified to 2 rds of:
    25 k2e attempts /knee raises
    25 assisted Dips on rings
    25 box jumps

    Rest 5 min

    2k row

    26:41

    Thanks Steph!

  7. WOD Rx = 10:08
    rest 5 min
    1 Mile run= 7:20

    total 22:58

    Thanks Mario. It was a fun WOD! Nice to see you at the gym again Kelsey.

    QOD = Hot wings from hell at Christine’s party..omg they were so hot.

  8. Stacey

    2 rounds
    25 K2B (scaled hanging knee raises )
    25 ring dips (scaled assisted ring dips)
    50DU (scaled 150 SU)
    Time 8:40
    Rest 5 min
    Run 1 miles time: 11:59
    Total time: 25:39
    Got a stitch in the first round of skipping that didn’t go away until after I was done running.

  9. Frankie

    wux2
    group mob

    WOD: 2 rounds of:
    25 Knees to Elbows
    25 parallel dips
    150 Singles

    Time: 8:31 PR of 23 seconds (did same movements in 2011 WOD)
    overall time with 1 mile run = 23:03
    great class Marcel!

  10. Baukje

    WOD: 2 rounds
    25 knee raises
    25 assisted ring dips (these became hard quickly :s)
    50 DU

    Finished at 12 min
    Rest 5 min
    Then 1 mile run for time

    My time: 24:34

    Practiced pullups and got my 1st kipping pullup!!!

  11. Heidi

    2 Rounds:
    25 K2E
    25 Assisted Ring Dips (feet on floor)
    50 DU’s
    Time = 10:14
    Rest 5 Minutes
    Run: 1 mile…….8:47
    Total time = 24:01

    K2E were tough on the grip. Fun WOD. Really liked the run at the end.

  12. MOB + WU X2 + 2 min skipping

    Group Mob

    2 rounds
    25 K2B (scaled hanging knee raises )
    25 ring dips (scaled assisted ring dips)
    50DU (scaled 150 SU)
    Time 9:38
    Rest 5 min
    Run 1 miles time: 11
    Total time: 25:38

    Beat my wife by 1 second 🙂

  13. WUx2 + 2min skipping

    2 rounds
    25 K2E
    25 ring dips
    50DUs
    Time 12:39
    Rest 5 min but did 6minute. unable to add in the morning

    Run 1 mile(started at 18:39) time 7:25
    Finish time was 26:04

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