Friday’s QOD

26
Jan

Friday’s QOD

What’s your double under PR?

Sign up for the:

BAD ASS MOBILITY CLASS

INTRAMURAL OPEN REGISTRATION

Bench Press
40-50-60% x5

“15×6”
15 cal Row
15 Box Jump Overs (24/20”)
15 Burpees on a plate
15 T2B
15 DB Squat Clean (50/35#)
15 Wall Balls (20/14# @ 10’)

This is a sprint chipper – meaning you need to push through each movement as quickly as possible. The only breaks should be between movements, not during. Theses are all options that may be in the Open as well, so let’s get some practice.

Marlene did the CrossFit Total yesterday. PRs all around!

28 Responses

  1. Mark D

    Bench Press
    40-50-60% x5
    135# – 145# – 155#

    “15×6”
    15 cal Row
    15 Box Jump Overs (24/20”) – walking…hip
    15 Burpees on a plate
    15 T2B – Knee-Ups
    15 DB Squat Clean (50/35#) – 35# – hip
    15 Wall Balls (20/14# @ 10’) – 20#

    TIME: 6:43

  2. John Gunn

    Bench Press x5
    45 – 55 – 65

    WOD
    15 cal Row
    15 Box Jump Overs 20″
    15 Burpees on a plate 25#
    15 T2B – Hanging knee raises
    15 DB Squat Clean – 20# DBs
    15 Wall Balls – 14# @ 10′

    Time – 7:12

    I was wondering beforehand if I was going too light on those cleans…but by the time I got to them holy crap those DBs felt heavy

  3. Kevin

    QOD: 285

    Bench Press x5
    100-120-140

    WOD Rx’d
    5:31 (there was a med ball mishap – so should have been faster).

    T2B – 6-5-4
    Cleans – 6-5-4
    Everything else unbroken.

  4. Del

    What’s your double under PR? 66

    Bench Press
    40-50-60% x5
    95-115-135
    “15×6”
    15 cal Row
    15 Box Jump Overs (24”)
    15 Burpees on a plate
    15 T2B 3s and 2s
    15 DB Squat Clean (50#) 6-3-3-3
    15 Wall Balls (20# @ 10’)
    5:17

    Some team#3 rowing 🙂

    Thanks Mario!

  5. Rob C

    Bench Press
    40-50-60% x5
    95-125-155

    “15×6”
    15 cal Row
    15 Box Jump Overs (24”)
    15 Burpees on a plate
    15 T2B
    15 DB Squat Clean (35#)
    15 Wall Balls (20# @ 10’)

    6:02

  6. Christie Neate

    Bench Press
    40-50-60% x5
    40-50-60#

    “15×6”
    15 cal Row
    15 Box Step Overs (18”) – Fell over the box on the first jump, remainder were step overs … boo.
    15 Burpees on a plate
    15 Knee Raises
    15 DB Squat Clean (15#)
    15 Wall Balls (10# @ 10’)

    Time: 7:24.
    Thanks for the class Kevin.

  7. Blake

    Bench De-Load
    Whatever Fred and Mark did…

    “15×6”
    — 15 cal Row
    — 15 Box Jump Overs @ 24″
    — 15 Burpees on a plate
    — 15 T2B
    — 15 DB Squat Cleans @ 30#
    — 15 Wall Balls @ 20#/10″

    5:45 – T2B and DB Cleans… damn.

  8. Gabriel

    QOD: 61 in August 2015. And I know i can beat that now.

    WUx1

    Bench Press x5
    70-90-105

    WOD Rx’d
    6:21

    Was all good till I did the DB Squat Cleans. Next time try 40#

    Great work 6am’ers!

    Thanks Mario!

  9. Remi F

    Bench Press
    40-50-60% x5
    85-105-125#

    WOD with 40# DB
    6:30
    T2B took a little time.
    The squat cleans took the most time.
    40# was heavy enough!

  10. BJ Killam

    Bench Press x5
    50 – 65 – 75#

    WOD
    15 cal Row
    15 Box Jump Overs 12″
    15 Burpees on a plate 45#
    15 T2B – Hanging knee raises
    15 DB Squat Clean – 15# DBs
    15 Wall Balls – 8# @ 10′

    Time – 8:41

    First box jumps since August!!!!

  11. Ryan Killam

    Bench Press x5
    40 – 50– 65#

    WOD
    15 cal Row
    15 Box Jump Overs 20″
    15 Burpees on a plate 45#
    15 T2B
    15 DB Squat Clean – 20# DBs
    15 Wall Balls – 10# @ 10′

    Time – 8:14

  12. Shane Hayes

    Did bench press on incline with 50# Dumbbells

    Wod rx’d
    5:20
    Gassed out… Still happy with the time, but I took too long a breaks..
    Great race Kevin and Josh!!
    Thanks for the class Mario!

  13. Aubrey

    Bench Press
    40-50-60% x5
    65-85-95

    “15×6”
    15 cal Row
    15 Box Jump Overs (20”)
    15 Burpees on a plate
    15 Knee raises
    15 DB Squat Clean (30#)
    15 Wall Balls (12# @ 10’)
    6:03
    Thanks Mario!

  14. Lisa MacLaughlin

    Bench Press
    40-50-60% x5
    50#-60#-70#

    “15×6”
    15 cal Row
    15 Box Jump Overs 20″
    15 Burpees on a plate
    15 T2B (hanging knee raises)
    15 DB Squat Clean 20#
    15 Wall Balls (10# @ 10’)

    6:19

  15. Bench Press
    35# – 40# – 40# x5

    “15×6”
    15 cal Row
    15 Box Jump Overs (12″ box – first box jumps postpartum)
    15 Burpees on a plate – 10#
    15 T2B – knee raises
    15 DB Squat Clean (10# DB)
    15 Wall Balls (6# @ 10’) – could have used 8# as I was consistently above the 10′ target
    Time: 9:17

  16. Lindsay Sherwood

    Bench press Deload x 5
    55-65-75

    WOD:
    15 cal row
    15 box jump overs (12inch)
    15 burpees on plate 45#
    15 hanging knee raises
    15 DB squat cleans (10#)
    15 wall balls (6#)

    Time: 7:35

  17. Matt H

    QOD: Not many, I think maybe 7 or 8 and I was so shocked that I was actually doing DU’s that I couldn’t count and it just fell apart after that.

    Bench press x5
    85 – 100 – 120

    Wod with 35# and 14# wall balls
    7:44

  18. Amber G

    Bench Press X 5
    35#-40#-45#

    “15×6”
    15 cal Row
    15 Box Jump Overs (12″ box with 25# plate)
    15 Burpees on a plate
    15 Knee raises
    15 DB Squat Clean (15#…did power cleans because ankle was sore)
    15 Wall Balls (8#)
    8: something

  19. Amanda

    9:36ish…I think

    Started out with RX everything and dropped the dumbbell weight to 20# after the 8th because I nearly puked with the 35#’s. Then of course the 20’s made me go faster so pukie didn’t go anywhere and I wanted to die by the time I got to the wall balls. What a wod..

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