Friday QOD

By / April 11, 2014

You get 3 toppings for a pizza. Go!

Strength – Pause Front Squats (2 sec) 5×2 reps

“Amputated Fran”
21-15-9
Toes to Bar
Front Squats (95/65#/50%)

Justin tries the one-armed snatch for the first time
Justin tries the one-armed snatch for the first time

125 thoughts on “Friday QOD”

  4. Valerie Arseneau

    Mob + WU (15reps)
    group WU + mob

    Strength – Pause Front Squats (2 sec) 5×2 reps
    75-85-95-105-110
    Yeille Alaina!!

    “Amputated Fran”
    21-15-9
    Toes to Bar
    Front Squats 65#

    5:49 Rx
    This was hard on the legs!

    QOD : chicken, red onions, red peppers. (on BBQ sauce) mmmmmm

  5. Alaina

    Mob + WU (15reps) blue band pullups….5 strict unbroken, then 5, then 4, and one
    group WU + mob

    Strength – Pause Front Squats (2 sec) 5×2 reps
    75-85-95-105-110
    Thanks Val!!!!

    “Amputated Fran”
    21-15-9
    Toes thru rings for 10 reps then switched to V snaps for rest
    Front Squats 65#

    5:30
    Whew….
    Worked on #14 wall balls, 10 in a row, then TTR got 10, then 6, handstand hold without touching the wall….5 secs. 🙂
    QOD : chicken, red onions, mushrooms

  9. Kevin

    Kinda backwards. Started with the WOD.

    Amputated Fran Rx’d
    3:59

    Pause Front Squats x2
    135-155-185-205-225-245

    QOD – ALL the animals!! Chicken, Bacon, Hamburger!

  10. Jo

    Pause Front Squats x2 (2 sec pause)
    95wu 115 125 135 145 155

    WOD Rx
    4:07….Kevin plus 8 seconds…next time…

    QOD – chicken, bacon, mushroom

  12. Heather Colleen

    Cheese is automatically included in this QOD, right…? If so, pepperoni, green pepper, mushroom.

    Mob/WU/Group Mob/Group WU
    *Worked on T2B progressions. Again. Really trying to not let them defeat me.

    Pause Front Squats (2 sec pause, 2 reps per set)

    75-95-105-115-120 (1, failed 2nd)

    WOD @ 60# with T2P = 4:46

    Thank you, Mario for the AWESOME week of programming. (And, yes, I actually mean that. For real. Mostly.)

  13. Shawn Johnson

    Mob + WU (15reps)
    Handstand walk – Walked approx half the gym length (goal is to walk through the plastic flaps to beat Kevin’s gym length PR)
    group WU + mob

    Strength – Pause Front Squats (2 sec) 5×2 reps
    45-95-115-135-155-165

    “Amputated Fran”
    21-15-9
    Toes to Bar
    Front Squats 85#

    5:17

    QOD : Bacon, Pineapple, hot peppers

  14. Chantal L.

    QOD: Assuming the ‘crust’ is meat, and sauce and cheese do not count as ingredients: Onions, olives, mushrooms. Or Maybe Bacon, onions, mushrooms. Or olives and peppers… Sigh. It’s like your asking me to pick my favourite child… I can’t pick just 3 🙁

    1. Heather Colleen

      The “crust” can be meat?!? I have never heard of this before…sounds amazing. Bacon crust pizza. WOW.

      5. Heather Colleen

        Seriously had never heard of it before today. I live a very sheltered culinary life.

        I will rectify this oversight soon!! Thanks for the link, Val!! 🙂

  15. Lisa

    Wup-group mob
    Pause front squats
    45-65-95-105-105
    Amputated Fran
    6:02
    QOD: hamburg,bacon mushrooms

  16. Rachel

    Mob + WU (15reps)
    group WU + mob

    Strength – Pause Front Squats (2 sec)
    2-2-2-2-2
    35, 45, 55, 65, 70
    as always nice sharing the bar with you Jacky

    WOD : “Amputated Fran”
    21-15-9
    Toes to Post
    Front Squats 35#

    Time = 5:08
    my legs are really really really sore can`t wait for tomorrow morning to see if I can come down the stairs
    cah out – couch stretch

    3. Heidi

      That’s 3 “really’s”…I guess that means your legs hurt. 🙂 So glad to see your back at the gym Rachel. I was asking about you last week.

  17. Alyson K

    Mob + WU 15 reps

    Strength
    Front squat – 2 second pause
    45-55-65-75-85

    WOD

    21-15-9
    Toes to post (first time doing these in a WOD) & 45# front squats

    4:58

    Cash out – 400m run with Kevin Mack & Kel
    &
    “Bring sally up” squats with Kevin & Mario!

    Fun class Mario!

    1. Amanda

      Jeepers, nice time and weight on the wod. You’re a beast in the making. I can’t wait to see what the future holds for you, my dear!

  18. Maria

    Strength – Pause Front Squats (2 sec) 5×2 reps
    100-110-120-130-140
    Fun sharing the bar with you Elba 🙂 you underestimate your strength!

    WOD Rx

    time = 4:01

    Fun nooner!

  19. Hannah

    Group Mobility + WU

    Pause Front Squats (2 sec)
    2 -2 – 2 – 2 – 2
    15-20-25-30-35 (lbs)

    WOD- Amputated Fran
    21-15-9
    T2P (not enough but couldn’t get a grip on the rings today 🙁 )
    Front Squats (95#/ 65# or 50%) = 20lb
    5:22 remained on the clock

    Cashout- Couch Stretch
    20 sec/ leg x2

    QOD: Teenager or not I’m just not a big fan of pizza… if I have anything I just go for cheese 🙂

  20. Maria

    I’d like to say what a great week of WODs! I’ve had to double my protein and I’ve been very close with my foam roller this week 🙂 Thanks Mario!

  22. Gillyon

    Scheduled to WOD, had to cancel…but can come now at 6:45. Can I go? Could register on zen planner.

  23. Kevin Mack

    Strength
    Front squat – 2 second pause
    95-135-185-205-215#
    Nice sharing the bar with you Trent.

    WOD

    21-15-9
    T2B (scaled to Knees to elbow the first 8 reps then V-snaps the remainder)
    Front squats 95#

    Time 5:34

    Cash out – 400m run with Alyson & Kel

    “Bring sally up” squats with Alyson & Mario

    Handstand hold (no idea how long)

    3.8km run (phone battery died but first 2km was 11:52)

    First long run of the year. Sun felt great shining on my face. Thanks for an awesome week of WODs, Mario.

  24. Lance

    mobility
    Wux1

    Pause Front Squats (2 Secs) x2

    165-205-225-235-245

    WOD

    Time:3:52 Rx

    Thanks for sharing the bar with me Tim and Jeff great job on the squats. Legs are really gonna hate me tomorrow during the long drive to P.E.I but the burgers will be so worth it 😀 Great job today everyone!

  25. jackiecantin

    MOB & WU (×15)
    Group MOB a la Chantal

    Strength: Front Squats with 2 second pause
    5×2 reps
    35, 45, 55, 65, 70

    WOD: Amputated Fran
    21-15-9
    T2B (scaled toes to post)

    5:37 (used 35 lbs)

    Excellent class Chantal!

    QOD- Must-have pizza toppings are feta cheese, kalamata olives and diced tomato.

  26. Amanda

    Strength: Front squats with a 8 million second pause thanks to Kevin’s counting
    90-105-120-130-135

    WOD RX’d: 6:52

    That was a great week of wods! Thanks Mario! 🙂

      1. Amanda

        Felt like it.

        And thank you for the push at the end, I appreciated it. And Tara for the little challenge in the last set of squats, I loved it 🙂

  27. Jeff L

    Pause Front Squats

    165-205-225-235-245

    Final 3 sets lost grip with left hand – more mobility work needed

    WOD @ 95# and abmat sit-ups

    Time – 5:30

    Last time I did this was as a cash out during one of Marie-Noelle’s Saturday classes with 135# and I have to say even with lighter weight it still was just as tough haha.

    Great class Kevin, nice sharing the bar Lance and Tim.

  28. Melanie

    QOD: Bacon, muchrooms, hamburg!

    Mobility
    WUx15
    Group mobility and wu

    Front squat with 2sec pause 2x 5

    35-95-105-115-125-135
    Thanks for sharing the bar Mike!

    WOD:

    21-15-9

    Toes to post
    Front squat @ 65#

    4:04

    Cashout: couch stretch for 20 sec each leg x2

  29. Gilles

    mob +wux1 15 rep
    group mob
    pause front squat (2sec)
    2-2-2-2-2
    135-155-185-205-215
    WOD Amputated Fran
    21-15-9
    T2B
    front squat 95 #
    time 5:34 RX

  30. Shane Hayes

    Mobility
    Wu x 1
    Group mobility
    Strength 5 x 2 pause front squats
    185/ 225/ 245/ 265/ 285
    Great sharing the bar with you Cam!
    Wod: Amputated Fran
    21-15-9
    T2B
    Front Squats @ 95#
    3:20 rx
    Great class Kevin and great work 6:45 crew!

    2. Gillyon

      Unreal time! Shane you are just plain amazing; as a crossfitter and person. Love WODing with you. Always so positive. 🙂

      1. Shane Hayes

        Thanks it’s from being around and working with the best. So glad you got me into this! 🙂

  31. Amy Hogan

    Mobility
    WUx15
    Group mobility and wu

    Strength: Front Squats with 2 second pause
    5×2 reps
    70-80-90-100-110

    WOD:

    21-15-9

    Toes to bar
    Front squat @ 65#

    time: 6:42 Rx

  32. Keith H

    mob +wux1 15 rep
    group mob
    pause front squat (2sec)
    2-2-2-2-2
    135-155-185-195-205
    WOD Amputated Fran
    21-15-9
    T2B
    front squat 95 #
    time 7:51RX

  33. Trent

    pause front squat (2sec)
    95-135-155-175-185

    WOD RX’d: 4:42

    Front squats felt pretty good, still broke up the first two rounds in half but didn’t gas me like it use too. I don’t think I will break up the T2B next time.

  34. Gillyon

    Dear future Gillyon…start lifting heavier. K?

    Warmup
    Front squats (2 with 2 second pause at bottom)
    95-105-115-120-125

    WOD rx’d
    4:07

    Toes to bar were not as great as they should have been.
    Great 6:45 class. 🙂

    3. Shane Hayes

      Awesome work Gillyon, loved wodding and talking with you. Quit doubting yourself you are a tank!

    4. Amanda

      grr. I need to see you in class more often, I can usually catch you not lifting enough and correct it. lol

  35. Ryan F.

    – Mob
    – WUx1 (15 reps … PR for consecutive pull ups at 7, kipping though, normally try for strict during WU but was curious)
    – Group mob

    Front squats with 2s pause:
    2-2-2-2-1
    115-135-155-175-180(x1)

    WOD: 21-15-9
    – T2B (scaled to knees to elbows)
    – Front squats @ 95#

    8:09

    1. Ryan F.

      QOD: Big slices of tomato, sparse chunks of fresh mozzarella, fresh basil leaves. Very light on sauce. I haven’t had pizza that has “real” crust in the longest time, suddenly I have a craving :O

    2. Shane Hayes

      Great work Ryan, keep doing your strict Pullups and the kipping ones will continue to get easier!

  36. CAM

    MOB X 1
    WU X1 (15 reps)
    Group Mob and WU

    Front Squats wtih 2 sec Pause
    5 X 2
    135, 185, 225, 230, 235

    WOD: Rx’d 4:07

    That left a foul taste of iron in my mouth, all those front squats choked me 😛

    Nice race in the FIRST round Shane, I gave up after that haha!

    Thanks Kevin, Fun friday class!

  37. Krystal

    Mob
    WUx 1 (15 reps)
    Group mob + WU

    Front Squats with 2 sec pause
    5×2
    50,55,60,65,70

    WOD: 21-15-9
    sit-ups and front squats @ 40#
    5:16.

    Fun class! Thanks Kevin

    QOD: mushrooms, feta, bacon

  38. Marcel

    Mob + WU (15reps)

    group WU + mob

    Strength – Pause Front Squats (2 sec)

    2-2-2-2-2

    115-135-155-165-175

    Nice sharing the bar with Keith & Gabe. Gabe your front squats are impressive!

    WOD : “Amputated Fran” scaled

    21-15-9

    Toes thru Rings
    Front Squats 95#

    Time = 6:31

    Thanks for the straps Kevin made the front squats a whole lot more tolerable with a gimpy wrist.

  40. Blake

    Mob / WU

    Group Mob

    2 sec pause Front Squats
    135 – 165 – 185 – 215 – 235

    WOD as Rx’d
    5:55

  41. Baukje

    Strength: Pause Front Squat (2sec)
    2-2-2-2-2
    65-75-85-90-95

    WOD: Amputated Fran 21-15-9
    Toes to rings (first time in a WOD!)
    Front Squats @ 50#

    Went for a run after with the company of some lovely ladies! (thanks for the company Jen, BJ, Julie) 🙂

  42. John Gunn

    Mob + WU (15reps)
    Group Mob + WU

    Strength – Pause Front Squats (2 sec) 5×2 reps
    75-95-105-115-125

    “Amputated Fran”
    21-15-9
    Toes to Post
    Front Squats 65#

    Time – 6:04

    QOD – bacon, ham and pineapple! Hawaiian all the way

  43. Terri-Lynn

    Mobility
    Wu x 1 (15 reps)

    Group mobility & WU

    Strength 2 sec pause Front Squats
    2-2-2-2-2
    75-95-105-115-125
    125 felt better this time, but still wasn’t pretty.

    “Amputated Fran”
    21-15-9
    Toes to Bar (scaled to T2R)
    Front Squats (95/65#/50%) 65#

    8:16

    Still need to do those heavy farmers carries. My grin was the issue. I felt like I was going to fall of the rings a few times. Frustrated with my time. Discovering so many goats lately. Now to find the time to work on them.

    Pizza toppings – tomato, mozzarella, basil. So fresh tasting.

  44. Jen C

    Mob + Wup x 15 reps (tried kipping, but shoulders are still tight)
    Group mob

    Front Squats – with Tara, Tiffany, and Laura 🙂
    2 x 55, 65, 75, 85, 95

    WOD: Amputated Fran with 10 min. time cap
    21 – 15 – 9
    Toes to Bar
    Front Squat (50lbs)

    Time = 5:00

    Great WOD Mario

  45. Gabriel

    Mob + WU (15reps)

    group WU + mob

    Strength – Pause Front Squats (2 sec)

    2-2-2-2-2

    135-155-185-215-220

    Nice sharing the bar with Keith & Marcel.

    WOD : “Amputated Fran” as Rx’d

    21-15-9

    Toes 2 Bar
    Front Squats 95#

    Time = 4:34

  46. BJ

    Mob + WU (15reps)
    group WU + mob

    Strength – Pause Front Squats (2 sec)
    2-2-2-2-2
    65, 75, 85, 90, 95

    WOD : “Amputated Fran”
    21-15-9
    Toes to Post
    Front Squats 50#

    Time = 5:42

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