Friday’s QOD

25
Nov

Friday’s QOD

It’s 1 month until Christmas. Are you hoping for a green or white Christmas?

Movement Practice

3 rounds
45 sec on/15 sec off for max reps
Axel Bar Lunges (90/70/50/35#) <- only options
C2B Pullups
Wall Balls (20/14# @ 10′)
Box Jump Overs (30/24”)
One-Arm DB Thrusters (40/30#) <- Alternate each round

Compare to May 6/16

Still some room for the Nov.27 PELVIC FLOOR SEMINAR for ladies.

Due to some rescheduling, we are able to offer a BAD ASS MOBILITY CLASS. And it starts next Wednesday from 6-7pm. That’s 6 weeks of mobility! Get on it.

Our BIGGEST DEAL OF THE YEAR starts now with this amazing BOGO offer. Members can buy one 30 minute skill session and get another for free. New members can buy one Fundamentals, and the next person is free (great Christmas gift ;)).

 

28 Responses

  1. Shawn J

    WUx1 500m Row

    3 rounds
    45 sec on/15 sec off for max reps
    Axel Bar Squats (90#) modified due to sore quad
    C2B Pullups
    Wall Balls (20# @ 10′)
    Box Jump Overs (30”)
    One-Arm DB Thrusters (40#)

    Score = 153 1 rep PR
    May score Reps = 152

  2. Jackie

    WU + Mobility x 1
    Group Warmup

    WOD
    3R
    35# Axel Lunges
    Ring Rows
    Wallballs @ 8#
    Box Step Overs 20″
    One Arm DB Thrusters @ 20#

    213 reps

    QOD: I don’t really care if it’s a white or green Christmas. I know the white stuff will arrive at some point but there isn’t any rush!!

  3. Laura

    WOD: 3 rounds
    45 sec on/15 sec off for max reps
    Axel Bar Lunges @60#
    C2B Pullups (scaled to ring rows)
    Wall Balls (10# @ 10′)
    Box Jump Overs (20”)
    One-Arm DB Thrusters (20#) – R, L, L+R
    Total reps:177

    Thanks Kevin!

  4. MARK D

    MOB + Group WU & MOB

    3 rounds
    45 sec on/15 sec off for max reps
    Axel Bar Lunges (90/70/50/35#) – 60#
    C2B Pullups – Ring Rows
    Wall Balls (20/14# @ 10′) – 14#
    Box Jump Overs (30/24”) – 20″
    One-Arm DB Thrusters (40/30#) – 30#

    TOTAL REPS = 192

  5. QOD: Green. Obviously.

    My most favorite thing I heard recently and I keep repeating it: “every day that goes by without snow is one day closer to spring”. I’m trying not to count the months until spring because it’s depressing. So for now I’d be happy to have a green Christmas.

  6. It’s 1 month until Christmas. Are you hoping for a green or white Christmas?
    I like seeing the white stuff. It makes everything brighter. But I do like to see it go like early March or so, then I’ve had enough 🙂

    Movement Practice

    3 rounds
    45 sec on/15 sec off for max reps
    Axel Bar Lunges (90/70/50/35#) <- only options 90#
    C2B Pullups – ring rows
    Wall Balls (20# @ 10′)
    Box Jump Overs (30”)
    One-Arm DB Thrusters (40#) <- Alternate each round

    207 – 50 rep PR and 30" instead of 20" box jump overs.

    I have not redone too many WODs yet but I did do this one and I have to say I was extremely pleased with the result 😀

    Thanks Kevin!

  7. Hannah

    Movement Practice

    3 rounds
    45 sec on/15 sec off for max reps
    Axel Bar Lunges 50lb
    Ring rows
    Wall Balls (8lb @ 10′)
    Box Jump Overs (30/24”)
    One-Arm DB Thrusters 15lb

    211 reps

    QOD: Definitely hoping for a white Christmas… makes the decorations look prettier. Also we only get out of school on the 23rd so I’m going to need some snow days.

  8. Melanie M

    3 rounds
    45 sec on/15 sec off for max reps
    Axel Bar Lunges 35# (Robert 60ish)
    C2B Pullups(Ring Rows)
    Wall Balls 10# @ 10′ (Robert 10# @ 10′)
    Box Jump Overs 18″ (Robert 20″)
    One-Arm DB Thrusters 15#(Robert 20#) <- Alternate each round Today Robert joined me for the noon class even though he just wanted to sleep in!! (Apparently teenagers need more sleep!) I managed 212 reps and he did 167

    1. Melanie M

      Ooh I forgot the question.. I am hoping for a white Christmas, it just feels complete when it’s all white out!! Although as I answer this question I think of my grandmother. She once told me that it doesn’t matter what’s going on outside the house, it’s what happening inside the house.. I can hear her say “Who looks out the window on Christmas day?”

  9. Jo

    Amrap 20
    50 double unders
    100ft walking lunges with 35# ruck
    100ft bear crawl with 35# ruck

    4+30ft lunge

    QOD – Green. Always green. Also not freezing ass off cold would be nice. I live in the wrong place on earth. #wintergrinch

  10. Baukje

    3 rounds
    45 sec on/15 sec off for max reps
    Axel Bar Lunges (60#)
    C2B Pullups (ring rows)
    Wall Balls (10# @ 10′)
    Box Jump Overs (24” first round, 20″ other rounds. Wasn’t going to risk it!))
    One-Arm DB Thrusters (20#) <- Alternating L, R, L & R

    Total – 218 reps

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