Friday’s Hopper QOD

The Hopper is one sleep away. What movement DON’T you want to see come out of the Hopper?

Reminder that there are no afternoon or evening classes today. If you have some free time, we’ll be meeting at the gym at 12:30 to start the moving process. We have enough trucks, we just need hands. After that, we’ll be at the Beaver Curling Club on 73 Capitol Ave.


21-15-9 reps of:
Squat Clean (135/95# or 65%)
Ring dips

Compare to Feb.13/12

You thought last year's Hopper crowd was big....
You thought last year’s Hopper crowd was big….

33 thoughts on “Friday’s Hopper QOD”

  1. It’s not that I don’t love ALL the possible moves but… If we didn’t have an 800m unweighted run I’d be ok with that 🙂 (I feel like I’m picking a fight with the Crossfit gods)

  2. Mobility
    Warm up x 2

    Strength: front squats: 20, 25, 30, 35, 40 (×5)

    Wod: Elizabeth
    21, 15, 9
    Squat cleans @30
    Paralette dips

    Time: 9:40

    Have a great weekend everyone……enjoy the Hopper!

  3. Valerie Arseneau

    QOD : from last years list I would of said ring dips by far. This year’s list, I think I am ok. Some I prefer or dislike less than others but I think I can handle it.

  4. Francis Lavoie

    WU x 2

    Strength: Shoulder Press
    5x 60-65-70-75- 3 x 80 – 3 x 80

    WOD: Elizabeth
    21 – 15 – 9

    – Squat Clean (135/95) done @ 80
    -Ring dips scaled with blue band

    Time: 8:51

    Cashout 2 mins of planking

  5. Something so simple as double unders….I havent mastered them yet, so I am really hoping it’s not drawn in my heat…..wishful thinking….

    1. Unless something has changed, ALL heats do the same workout. The WOD is drawn from the hopper around 9:30am (in my opinion, its the best part of the day….kind of like Christmas morning). Don’t worry though; everything can be scaled. 🙂 Its going to be a very fun day!

      1. If “Burpees” are pulled, it’s going to be like the Christmas where every 2nd present is a package of socks….or one of those puff print sweatshirts with a dolphin on it… 😛

  6. QOD: I could do without Goblet Squats… but it’s certain combinations of movements that make me go *puke*, not any single one.

  7. Great work this morning folks! Everyone went all out! I do however want to give golf claps to josh for his great dip/drive in his push press this morning as well as amber, who after being very patient, this morning had tremendous form during her ohs! Lastly, an extra fist pump goes out the Melissa who pushed herself extra hard this morning by doing ring dips with the band!

    Again huge work put out by everyone this morning, specially with the squat cleans. Lots of sweating and hard work completed today, not to mention technique being on the back of everyone’s mind!

    Great way to start the hopper weekend! You guys made me very proud and happy this morning!

    1. Thanks so much I’m still smiling from finally making progress on my OHS! Also thanks for the push Marie-Noelle on my WOD it was really a first for me to take on more weight which slowed me down but I really felt the push and it was one of my best WOD’s so far.

  8. Mobility
    WU x 2

    Strength: Push Jerk x5

    WOD: Elizabeth
    21 – 15 – 9
    – Squat Clean (135/95) @ 95
    -Ring dips scaled with pink band

    Time: 11:29

  9. Doesn’t matter what comes out to me, its just another workout albeit with 250 other people instead of the 13 or so others that we usually have! 🙂 pumped!!!

  10. Mobility
    WU x 2

    No strength

    Worked on ring dips with Marie-No
    Did straight body holds for 10 sec x 2
    Did ring dips with blue band
    Practiced some squat cleans

    Squat Cleans @ 60#
    Ring dips (blue band)

    Time: 14:04

    Thanks everyone for cheering me on at the end. That one had me sucking wind big time…the squat cleans were way worse than the ring dips. But I’m so happy I did the ring dips.

    1. Air squats – boring? With all those different styles to choose from? Surely you jest!!

  11. WUx1
    50 – “Nope, no baby yet” burpees

    WOD: Elizabeth
    21 – 15 – 9
    – Squat Clean (135/95) @ 95
    -Ring dips scaled with small purple band

    Time – 9:50

    Feeling really slow and sluggish this morning.

    1. LOL! Marie-No and I were wondering yesterday morning if the “no show” was because Elba was in labour. That would have meant a “get-out-of-burpees-free” card for you. We are all very excited for your little bambino to arrive!

  12. Practiced squat cleans to 70#

    WOD: Elizabeth
    squat cleans @ 65# (70 felt really heavy this am so went with 65 for the WOD)
    Ring Dips (blue band… should have done pink band I think, not sure?)

    Time: 8:08

    Great job 6am crew. Good luck to everyone in the Hopper tomorrow! Show everyone how great CFM is! 🙂

  13. @Home (12pm) – workout from last Wednesday July 24 2013

    WOD Rx 21-15-9
    KBS @ 53#
    = 3:27 (exactly matched PR from Jan 2013 Paleo Benchmark)

    … Fran cough.

  14. mobility
    wu x 2
    strength – Practice squats clean x 5
    95, 105, 110

    WOD : Elisabeth
    21 -15 – 9
    Squats clean @ 105
    Ring dips
    Time = 9:40 (PR 2 sec. with 10# more and no band for ring dips)

  15. Jen C

    WUP x 1

    Strength = Push Jerk x 5 (45, 50, 55, 60, 65)

    WOD: Elizabeth
    21 – 15 – 9
    Squat Cleans (50 lbs – think I should have tried for 55 lbs)
    Ring Dips (no dips at the gym I am at so I just did bench dips)

    Time roughly 6 minutes

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