Friday’s QOD

22 Responses

  1. Gabriel

    Deadlifts x 10
    40% / 50% / 60%
    145-180-215

    For Time
    1000m Row Buy in.
    Then 3 Rounds of:
    21 OHS @ (95/65#/or 50%) -80#
    15 T2B
    9 Bar Muscle Ups
    Time–> 19:24

    Thanks Roxanne!

  2. Jordan sanipass

    Deadlifts x 10
    40% / 50% / 60%
    100#,120#,140

    For Time
    1000m Row Buy in.
    Then 3 Rounds of:
    21 OHS @ (95/65#/or 50%)
    15 T2B
    9 Bar Muscle Ups

    Started with 65# OHS, got 6 reps, did the rest with a 45# bar.
    Did the first round T2B, the next 2 rounds leg Raises.
    Did C2B.

    Time:14:58

  3. Cheryl

    Deadlifts x 10
    40% / 50% / 60%
    60# / 75# / 90#

    For Time
    1000m Row Buy in. (5:13)
    Then 3 Rounds of:
    21 OHS @ (35#)
    15 T2B (HNRs)
    9 Bar Muscle Ups (RRs)

    16:42

    Thank you Roxanne!

  4. Heather Beck

    Deadlifts x 10
    40% / 50% / 60%
    85-100-115

    For Time
    1000m Row Buy in.
    Then 3 Rounds of:
    21 OHS @ 35#
    15 hanging leg raises
    9 ring rows

    14:42
    (row 4:38)

  5. Amanda

    Goals are critical to success so I always set a few each year. So far, I have a bodyweight/nutrition goal, a race scheduled for Sept, PR goals for Ladies month and Hero month, and I have set a 5x/week mobility goal. I need another fitness related one.. probably a competition in the fall. 🙂

  6. Angela Steeves

    Deadlifts x 10
    40% / 50% / 60%
    85# 105# 120#

    For Time
    1000m Row Buy in.
    Then 3 Rounds of:
    21 OHS @ (95/65#/or 50%) (20#)
    15 T2B (Hanging knee raises)
    9 Bar Muscle Ups (Ring rows.. hard)

    15:24

  7. Laura

    Deadlifts x 10
    40% / 50% / 60%
    75-95-115#

    For Time
    1000m Row Buy in.
    Then 3 Rounds of:
    21 OHS @ (45#)
    15 T2B
    9 Bar Muscle Ups (C2B)

    20:51

    Thanks Cara!

  8. Joe

    Deadlifts x 10
    40% / 50% / 60%
    Loosely based on 255 1rm. Choose my weights based on bring lazy and just wanting to start with 45# plates.
    135#/155#/165#

    For Time
    1000m Row Buy in.
    Then 3 Rounds of:
    21 OHS @ (95/65#/or 50%) used a 35# bar. Most ohs I’ve ever done. Getting the mobility.
    15 T2B (knee raises)
    9 Bar Muscle Ups (ring rows).
    15:38 total.

  9. Jeff Leech

    My goals for 2020
    1. Keep having fun at Crossfit on a daily basis
    2. Attend more open gyms to focus on skills

    Deadlifts x 10
    40% / 50% / 60%
    185-225-275

    For Time
    1000m Row Buy in.
    Then 3 Rounds of:
    21 OHS @ (95/65#/or 50%)
    15 T2B
    9 Bar Muscle Ups

    17:37 rx
    I had fun doing this. Hands took a beating. I can feel my bmu’s improving though…even though my brain doesn’t want to follow Cara and Matt’s instruction…but I think if I keep at it and do some open gym practice they will get better.

  10. Ryanne

    Deadlifts x 10
    40% / 50% / 60%
    Stuck with 40 percent due to my back – 85#

    For Time
    1000m Row Buy in.(time 4:16)
    Then 3 Rounds of:
    21 OHS @ (95/65#/or 50%)- started at 55. Reduced to just bar after first round. Didn’t feel I was going deep enough in my squat
    15 T2B
    9 Bar Muscle Ups – pull ups. Some c2b

    Ripped my callus off my left hand. Ouch. Lots of bar work
    This workout felt slow for me. Struggle bus ! Haha

    Time:20:05

  11. Aubrey

    Deadlifts x 10
    40% / 50% / 60%
    135, 155, 185#
    For Time
    1000m Row Buy in.
    Then 3 Rounds of:
    21 OHS @ (95/65#/or 50%) 65# need to add some weight
    15 T2B knee raises
    9 Bar Muscle Ups ring rows
    14:14 thanks Amanda!

  12. Janet Sommerville

    Deadlifts x 10
    40% / 50% / 60%
    85-105-125

    For Time
    1000m Row Buy in.
    Then 3 Rounds of:
    21 OHS @ (45)
    15 leg raises
    9 RR

    15:46

  13. Mark

    Deadlifts x 10
    40% / 50% / 60%
    135# – 165# – 205#

    For Time
    1000m Row Buy in. 50 Cal bike
    Then 3 Rounds of:
    21 OHS @ (95/65#/or 50%) – 65#
    15 T2B – knee raises
    9 Bar Muscle Ups – RRs

    Time: 15:51
    4k Row at 7pm to kill some time

  14. Heidi

    Deadlifts x 10: 85-105-125

    1000 M Row (approx. 4:26)
    then 3 rounds
    21 OHS @ 65#
    15 Toes to Bar (These were tough)
    9 Ring Rows
    Time = 24:00

  15. Diane O.

    WU + MOB
    Deadlifts x10
    40%/50%60%
    65-80-95#

    1000m row buy in
    For time x3:
    21 OHS: used grey stick as I’m still working on good squat and arm position
    15 hanging knee raises
    9 good ring rows

    Time: 14:32
    Thanks Coach Roxanne!

  16. Samantha Both

    Deadlifts (from rig) — 100/125/150

    WOD — Subbed OHS for front squats to a box for the first round, so switched to push press for the second and third (65#). T2B and C2B.

    18:21.

    OG

    Bench press 15 – 12 – 10 – 10 – 10 (50/60/70/80/85)

    DB Flies 3 x 10 — 15/25/25

    Rear laterals 3 x 20 — 10#

    Skull crushers 4 x 10 — 15# (Attempted 20# but only managed 7 reps).

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