Friday’s QOD

22
Sep

Friday’s QOD

What’s your favourite genre of movies?

EMOM for 10 min
5 Deadlifts @ 60%

40/30 cal Row
40 KBS (70/50#)
400m Sandbag Run
80 Double Unders
80 Squats
800m Run

The website is up-to-date! Look around and if you find anything missing, let me know.

Last minute opportunity to start our 4 week Intro to Nutrition program on Monday. Must be registered by tonight.

REMINDER – Gym will be closed this weekend for a powerlifting seminar.

Sleds!

38 Responses

  1. Shawn J

    MOB WUx1
    Group WU MOB

    Deadlift WU 170×5

    EMOM for 10 min
    5 Deadlifts @ 60% 205#

    40/30 cal Row
    40 KBS (60#)
    400m Sandbag Run
    80 Double Unders
    80 Squats
    800m Run

  2. Laura

    EMOM for 10 min
    5 Deadlifts @ 60% = 105#

    40/30 cal Row
    40 KBS (40#)
    400m Sandbag Run
    80 Double Unders
    80 Squats
    800m Run

    17:45

    Thanks Matt!

  3. Remi Richard

    EMOM for 10 min
    5 Deadlifts @ 60% – 235#

    40/30 cal Row – about 45 pulls
    40 KBS (70/50#) – steady sets of 10
    400m Sandbag Run – sluggish
    80 Double Unders – sets of 8~10
    80 Squats – 40-20-20 with quick turn around
    800m Run – just like that funny run we did not so long ago…

    16:02 RX

    Thanks Matt! Good job 6amers!

  4. Gerry Smith

    So the Birthday Burpee Apocalypse happened today during the 07:00 class.

    Heather S. and I both celebrate our birthdays on this day , we wanted to share this blessed event with our fellow crossfiters.

    Total of 122 burpees for each member of the 7:00 class. Heather and I both wanted to share in this “extra fitness” so I did my own age in bupees (65) and Heather did her age.

    Most of the “7:00ers” were happy this unique chance to make today’s WOD more challenging.

    It would be nice to spread this joy to another group next year!

    WOD 20:02

  5. Del

    What’s your favourite genre of movies? I like most but not into horror so much
    EMOM for 10 min – 5 Deadlifts @ 60% – 245#
    40/30 cal Row
    40 KBS (70#) – 10s
    400m Sandbag Run
    80 Double Unders – not great today, many misses
    80 Squats
    800m Run
    15:21

    Happy Birthday Gerry and Heather, it was a pleasure to do all those burpees to celebrate your outstanding fitness!! πŸ™‚
    Thanks Matt!

  6. Vanessa MacDonald

    QOD:Suspense

    EMOM for 10 min
    5 Deadlifts @ 60% used 105# cause my legs are smoked. Back pinched after a few rounds so dropped down to 85# then stopped with 2 rounds left

    40/30 cal Row
    40 KBS (70/50#) 35#
    400m Sandbag Run
    80 Double Unders
    80 Squats
    800m Run
    Time:16:46

    Last class for awhile as I’m moving back to SJ this weekend. Fun to get to spend the summer sweating with you guys! ❀️

  7. Rob C

    EMOM for 10 min
    Deadlifts x5 @ 60% – 175#
    40 cal Row
    40 KBS (53#)
    400m Sandbag Run
    80 Double Unders (160 singles)
    80 Squats
    800m Run
    18:40

    “Sprinkled” in 122 B-day burpees at the beginning, end, and throughout the workout. Happiest of birthdays Heather and Gerry! Outlook calendar updated for next year (cough! cough!)

  8. Christie

    EMOTM for 10 Minutes
    5 Deadlifts @ 60% – 105#

    30 Cal Row
    40 KBS at 30#
    400m Sandbag Run
    160 Singles
    80 Squats
    800m Run

    Time: 20:07
    Thanks for the class Matt; great job everyone – tough one to end the week πŸ™‚

  9. Melanie M

    What’s your favourite genre of movies?
    I like a classic ‘who did it’ movie.. Or a classic ‘cheer for the underdog’ movie..

    EMOM for 10 min
    5 Deadlifts @ 60% (115#)
    With 25 burpees to help Laura with her no show burpees..

    40/30 cal Row
    40 KBS (35#)
    400m Sandbag Run
    80 Double Unders
    80 Squats
    800m Run
    17:07
    I liked this one!
    Followed by Tabata push ups(on my knees).. although the clock was set, I wasn’t told it was a continuous running πŸ™„.. I got to 80 and decided I’d done enough..
    Followed by 5 1-min overhead holds with 25# plate with 30 second breaks In between..

  10. MOB WUx1 +CS

    Group WU MOB

    Deadlift WU 185Γ—5

    EMOM for 10 min
    5 Deadlifts @ 60% 235#

    40/30 cal Row
    40 KBS (60#)
    400m Sandbag Run
    80 Double Unders
    80 Squats
    800m Run

    Time–> 16:27

    Great work 6am peeps!

    Thanks Matt!

  11. Roxanne

    Deadlifts x 5 EMOM 10 mins @ 130#

    WOD
    30 cal row
    40 KB Swings 20#
    400m sandbag run
    160 single unders
    80 squats
    800m run
    24:06 min

    Had originally thought I’d do 200m sandbag and 400m run but did the full amounts! Hurray!!

  12. Heather Sk

    EMOM deadlifts: sets of 5 @ 60%
    125#

    WOD:
    30 cal row
    40 KBS (40#)
    400 m sandbag run
    80 double unders (slowed me down big time)
    80 squats
    800m run

    Time = 19:28

  13. francis landry

    QOD: Action Crime Drama movie!

    MOB WUx1
    Group WU MOB

    EMOM for 10 min
    5 Deadlifts @ 60% 255#

    40/30 cal Row
    40 KBS (53#)
    400m Sandbag Run
    160 single Unders
    80 Squats
    800m Run

    time 18:25
    Nice to be part of the all girls’ 5 PM class (2nd time this week)

  14. Samantha C

    MOB WUx1
    Group WU MOB

    EMOM for 10 min
    5 Deadlifts @ 60% 80#

    40/30 cal Row
    40 KBS (30#)
    400m Sandbag Run
    160 single Unders
    80 Squats
    800m Run

    time: 22:29

    First time using 30# KB. Wasn’t horrible. The runs were awful. Who am I kidding the sandbag run was really just a stroll.

  15. Blake

    Open Gym

    WOD (modified for shoulder/neck)
    40 cal Row
    40 Russian KBS (60#)
    400m Sandbag Run
    80 Double Under scaled 160 singles
    80 Squats
    800m Run

    15:32

  16. Remi F

    EMOM for 10 min
    5 Deadlifts @ 60% 160#

    40 cal Row
    40 KBS (70/50#) @*70, then 60#
    400m Sandbag Run
    80 Double Unders (x2 singles)
    80 Squats
    800m Run

    19:29
    *I was a bit too ambitious going 70#, so I went with 60# after 20 KBS.

  17. Mat D

    122 Bday Burpees

    EMOM for 10 min
    5 Deadlifts @ 60%
    135#

    40 cal Row
    40 KBS (40#)
    400m Sandbag Run
    80 Double Unders (Singles x2)
    80 Squats
    800m Run

    Time: 16:30

  18. Stacey

    EMOM for 10 min: 5 Deadlifts @ 60% – used 65#, much lighter than 60%. Had to run out on set #5 and pop a morning sickness pill to make it through the class!

    30 cal Row
    40 KBS (25#)
    400m Sandbag Run – 200m w/lighter sandbag
    80 Double Unders (x2 singles)
    80 Squats
    800m Run – 400m
    Time: 20:08

  19. Heidi

    30 cal Row
    40 KBS (70/50#)…I subbed for 40 Push Presses @ 45#, back was tight
    400m Sandbag Run
    80 Double Unders
    80 Squats
    800m Run

    Time: 18:38

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