Friday’s QOD

24
Jun

Friday’s QOD

What’s a food combination you like, but everyone else would think is weird?

Bench Press
7 Sets of 3 @ 70%

Bent Over Rows
3 Sets of 10

Weighted Overhead Sit-Ups
3 Sets of 15

Congrats to Maria for doing the prestigious 1000 Club!

Congrats to Maria for doing the prestigious 1000 Club!

37 Responses

  1. Shane H

    Mobility and Wu x 1
    Group mobility and Wu

    Bench press (7 sets of 3)
    Did extra shoulder mobility

    Bent over rows (3 sets of 10)
    135/155/175

    Weighted over head situps (3 sets of 15)
    45/45/45

    400m run

  2. Greg

    WU Mob
    Partner warmup Thanks for partnering Kelly!

    6min plank, run length of gym and 5 sit-ups / 1 planks while other does sit-ups and tag

    Bench Press
    7 Sets of 3 @ 70% #155 Thanks Adam

    Bent Over Rows
    3 Sets of 10 #115 thanks Adam

    Weighted Overhead Sit-Ups
    3 Sets of 15 #45 thanks Adam

    Cash out 800 m run with Kelly and Jackie thanks guys awesome sprint at the end Kelly!

    Thanks Maria great workout you always motivated great coaching!

    Kelly you have not missed a beat with your layoff, impressive fitness keep up the good work!

  3. Mobility
    WU x 1 (15 reps)
    Group Mobility
    Fun partner WOD with Greg (AMRAP 6min, planks and Abmat sit-ups)

    Bench Press
    7 Sets of 3 @ 70%
    [email protected]#, then 75#

    Bent Over Rows
    3 Sets of 10
    35-55-65#

    Weighted Overhead Sit-Ups (Thanks Jackie!)
    3 Sets of 15
    35-35-35#

    Cashout: 800m run with Greg and Jackie…Thanks guys 🙂

    Great class Maria! Happy Friday everyone 🙂

  4. Adam

    Warm up & mob with 15 reps
    Bench press
    7 sets of 3 (#155)
    Bent over rows
    3 sets of 10 (#115)
    Overhead weighted Situps
    3 sets of 15 (#45)

    Cashout 400m Run
    Plus my 20 wallballs (#20)

    Great class today Maria. Thanks Greg for being my partner. Have a great weekend everyone.

    1. Oh, you’re so at a higher chip sandwich level than me. I would make chip sandwich like this: white bread (the type that sticks to the roof of your mouth), mayo and chips… regular or BBQ.

    2. Kraft dinner with pepper and Ketchup. Just the right amount of ketchup tho…. I have not eaten this in YEARS.

      I don’t think I have any weird combination that I’ve been eating lately, but I’m curious to see the other posts to maybe try some 🙂

  5. Asking the important questions…

    Peanut butter (natural peanut butter, the sugar/corn syrup stuff would be gross) & sriracha sandwich. If you’re feeling fancy add a leaf or two of fresh basil.

    Less weird, but this same combo is also the base of a stir fry sauce I make pretty frequently (same ingredients but also with soy sauce or coconut aminos and a bit of garlic powder whisked together, basil strongly recommended, has a Thai feel to it).

  6. Stacey

    Bench press
    7 sets of 3 (#55)
    Bent over rows
    3 sets of 10 (#65) switched to 55# midway through 2nd set
    Overhead weighted Situps
    3 sets of 15 (15# – 20# – 25#)

    Cashout 400m Run

  7. MARK D

    @ Sandia CrossFit – Albuquerque, NM

    MOB + WU
    Group WU

    Overhead Squat 5×5
    45# – 65# – 65# – 75#

    WOD for Time
    Gate Run
    10-9-8-7…1
    HSPU….done of tractor tire
    1-2-3-4…10
    KBS
    Gate Run
    TIME: 11:40

  8. WU x1 (15 Reps)
    6 min AMRAP
    One person planks while the other does 5 situps (opposite sides of gym, requiring a short run)

    Bench Press
    7 Sets of 3 @ 70% (50#)

    Bent Over Rows (55, 60, 60#)
    3 Sets of 10

    Weighted Overhead Sit-Ups
    3 Sets of 15(15, 20, 25#)

    Cashout: 800 M run with Greg and Kelly.

    Grateful that our WOD today didn’t involve too much leg work! Thanks for the class Maria.

  9. John

    Mob, WU (x15)
    Group mob/WU with Steph D

    Bench press 7×3 @ 80#

    Bent rows x10
    (35) – 75 – 85 – 95

    Weighted OH sit-ups x15
    35 – 35 – 35

    Cashout: 800m run (thanks Alex and Mel for letting me pace off you guys lol)

    QOD answer #2: pepperoni and curry pizza. Seriously amazing.

  10. Kevin

    QOD: Maple syrup on spaghetti. Yup.

    Bench @ 155

    Rows – 95-115-125

    OH Situps – 45-55-60

    Cashout – 400m Weight Vest Run

  11. Janet

    Mobility and Wu x 1
    Group mobility and Wu

    Bench press (7 sets of 3)
    55 WU then 80#

    Bent over rows (3 sets of 10)
    55/75/85

    Weighted over head situps (3 sets of 15)
    35/35/35

    400m run

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