Friday’s QOD

Which cold, hard facts about life do they not teach in school?

Foam Roll Friday

Weighted OH Situps
3 sets of 10 reps

AMRAP in 20 min
30 Wall Balls
40 Lunges
50 Single Unders

*added challenge to earn Rx’d – do every set unbroken (competitors, you have no choice)

Compare to Jan.11/11


137 thoughts on “Friday’s QOD”

  1. Vanessa Champion

    Fooooooam rolling. Ouch my lats!

    Weight OH sit ups

    WOD: 20min AMRAP
    30 wall balls 8#
    40 lunges
    50 singles

    4 rounds+25 WBs
    Wow that was a leg burner! Legs haven’t felt this much like jelly in awhile
    Great last workout of the week before Cuba! πŸ™‚ see you all in a week

  2. Mobility, WUX1, 2min. skipping
    Weighted OHSitups
    25#, 35#, 45#
    WOD: 20 min. AMRAP
    30 wall balls at 10#
    40 lunges
    50 singles
    Total: 4 rounds plus 30 wall balls and 30 lunges
    Trouble walking up the stairs this morning at school……wow!!
    Couch stretch
    Thanks Mario!!

  3. Mob / WU / 2 min Skipping

    Foam Roller / HIp Stretching

    Weighted Situps x 10
    45 – 65 – 85 (PR reps maybe?)

    WOD: AMRAP in 20 min of:
    — 30 Wall Balls
    — 40 Lunges
    — 50 Single Unders

    Score: 5 rounds + 22 Wall Balls
    Great coaching Lora, and great hip stretching no matter what Dan says!

    Wall Balls:
    rnd 1) 30
    rnd 2) 10/10/10
    rnd 3) 10/10/5/5
    rnd 4) 10/5/5/5/5
    rnd 5) 10/5/5/5/5
    rnd 6) all over the map..
    Next time to stick to 10’s more, but same quick breaks.

    1. Oh yeah, I used a 20# Wall Ball, but was wearing Kevin’s shoes so I am not sure if that counts as Rx, Rx+ or RX- …

    2. Poor Dan…his whimpering had me a little concerned…LOL

      5+ rounds is a fantastic score, Blake….and your form was spectacular

      Could it have been the ‘magic shoes’? πŸ˜‰

    3. Good score. It must have been easier breaking it up cause I was lucky to get 1 wall ball in after round 5.

  4. Mob / WU / 2 min Skipping (209 skips unbroken)

    Foam Roller / HIp Stretching

    Weighted Situps x 10
    45 – 55 – 75

    WOD: AMRAP in 20 min of:
    – 30 Wall Balls (20#)
    – 40 Lunges
    – 50 Single Unders

    Score: 4 rounds + 4 Wall Balls

  5. WOD as AMRAP 10 mins (10# ball)

    2 rounds + 22 wall balls

    First round all unbroken after that had to break the wall balls

    For me school didn’t teach me how to give people a chance. High school was a nightmare 4 years for me and left me with little faith or trust in people. It took me a long time to realize that I had to open up to people and let them do the same with me. Thankfully now I have a lot of amazing people in my life and I appreciate all of you even if I don’t always know how to express it sometimes πŸ™‚

    1. I am sorry to hear you had a hard time in highschool. I am glad you decided to give people a second chance. Life seems richer when shared with others.

  6. WU x 1 12 reps
    2 mins of skipping
    Foam Roll

    Weighted OH Situps
    3 sets of 10 reps

    WOD: AMRAP in 20 min
    – 30 Wall Balls @10#
    – 40 Lunges
    – 50 Single Unders

    Total: 3 rounds, 45 singles

    This week marks my 1 year anniversary with CFM. Thanks everyone for making it such a wonderful experience πŸ™‚

    1. Congrats on one year Kelly. Can’t wait to see what you’ll do in the Games this year, since last year you kicked butt as a newbie, and now your a one year veteran.

  7. WU x 1
    lacross ball my poor back (still knotted up from the weekend)

    Practice deficit handstand pushups – got 3 strict with parallettes and ab matt

    Foam roll hip flexors

    WOD AMRAP 20 min
    30 Wall balls @ 20#
    40 lunges
    50 single unders

    5 rounds + 1 wall ball RX’d

    The wall balls unbroken were frustrating. Got at least 4 no reps throughout. Also messed up 2 times on skipping. Once at 22 and once at 30 and had to start over.

  8. MOB
    WU (12 reps) x1
    Foam rolling

    Weighted Overhead Situps
    Reps 10-10-10

    WOD: AMRAP 20min
    30 Wallballs (11# ball)
    40 Lunges
    50 Single Unders

    4 rounds + 20 lunges

    Couch stretch
    3x20sex Ea. Leg

    School never taught me proper fitness and nutrition which I think is important for students preparing for the real world.

  9. Mob / WU / 2 min Skipping

    Foam Roller / HIp Stretching

    Weighted Situps x 10
    45 – 50 – 55#

    WOD: AMRAP in 20 min of:
    – 30 Wall Balls (12#)
    – 40 Lunges
    – 50 Single Unders

    Score: 3 rounds + 22 Wall Balls

    Thanks Kevin.

  10. Wu Mob
    weighted over head sit ups
    10 reps @ 15 20 25
    Wod: 20 min Amrap
    30 wallballs at 8lbs
    40 lunge
    50 single skips
    Score: 3 rounds + 30 wallballs + 40 lunges & 30 skips.

    Thanks Kevin. I enjoyed this one.
    I will be haunted all day about my 20 skips I did not get to do.

    1. Nice score Laura. Glad you got to go to a noon class today before going to work tonight. See you in the morning! πŸ™‚

  11. Shoulder press
    X5. 65-75-90 X4.95 X3.105
    X2 110-115
    X1. 120-125lbs 5lbs PR
    Amrap 20 min.
    30 wall balls 20lbs
    40 lunges
    50 single skips
    4rounds +19 wall balls
    Rob Brydges

  12. Mobility
    Warm up (12reps)
    Foam roll Friday (group)
    Weighted overheas sit ups 20, 35, 35

    WOD: AMRAP in 20 minutes
    30 wall balls @6
    40 lunges
    50 singles

    Total 3 rounds plus 27 singles (so close to finishing round 4)
    Thanks for a great class Mario….have a great weekend everyone!

  13. Weighted situps 10x 35,40,45

    WOD: AMRAP 20 min
    30 wall balls 10#
    40 lunges
    50 skips

    Total: 5 rounds 10 lunges

  14. WU x 1 @ 12 reps
    Foam roll Friday

    Weighted overhead situps with my better half Bob
    10x 20, 25, 30

    30 Wallballs (6lb ball)
    40 lunges
    50 singles

    4R 24 wallballs

    Good one!

    Love the pic Heidi

    1. QOD: OY, highschool was a long time ago, so the question is hard. I guess maybe that highschool is just early days in who one will become, and not to let that period of time define you or limit you…your whole life lies ahead.

  15. wux1
    group mob

    Weight OH sit ups

    WOD: 20min AMRAP
    30 wall balls 20#
    40 lunges
    50 singles

    4 rounds+1 WB

  16. mob wux1 12 rep
    2 min skipping

    weighted overhead sit up
    45×10 55×10 60×10

    wod AMRAP 20 min
    30 wall ball 20 #
    40 lunges
    50 single

    4 round 20 wall ball RX
    good pic Heidi

  17. Mobility
    Group Mob

    Weighted OH Situps x10


    5 Rounds 33 Lunges RX

    Wallballs became a real struggle after the first few rounds to keep unbroken. Lunges were alright as long as i didn’t go too fast. Spaced out on the singles in the first few rounds and ended up doing 60 woops! Real hard wod legs are gonna be terrible in the morning. great job everyone!

  18. Mob
    Foam roll Friday
    Weighted sit ups 35,40,40×10

    Amrap of 20 mins of hell!
    30 wall balls @ 8lbs
    40 lunges
    50 singles
    Rounds: 3 rounds + 8 singles

    * not all my wall balls were over the orange line, I aimed for at least the middle.* I need to get better at them,

    PR for not cancelling! 90 wall balls .. Ugh!

    Great class 4:15

    1. Yeah for not cancelling! I loved your hair tonight…smiles.. Macaroon recipe is on the Paleo Facebook Group.

  19. WUx1 + 2 min skip

    Weighted Sit-ups

    WOD: AMRAP 20
    – 30 wall balls #20
    – 40 lunges
    – 50 singles

    Score : 3 rds +18 wall balls rx’d

    My hockey game should be interesting tonight … -.-

  20. Weight OH sit ups

    WOD: 20min AMRAP
    30 wall balls 10#
    40 lunges
    50 singles

    4 rounds+20 wall balls

    Wowzers those lunges are leg killers!! Fun sweaty wod!

  21. Weight OH sit ups
    55-65(failed @5)-60

    WOD: 20min AMRAP
    30 wall balls 14#
    40 lunges
    50 singles

    4 rounds + 29 lunges

    Thanks for the great class Corinna!

  22. Valerie Arseneau

    Mob + WUx1 (12reps) + 2 mins skipping

    Weight OH sit ups

    WOD: 20min AMRAP
    30 wall balls 14# (broken in sets of 2 to 4 reps)
    40 lunges (unbroken)
    50 singles (unbroken)

    3 rounds+40 lunges

    Forcing myself to use 14#. The jump from 10 to 14 is rough. I dislike wall balls even more now! lol I will get used to them.

    QOD: The value of money. We always think we know but only when real life starts do you get it more. Sometimes some realize it much later when they are barrier in dept.

  23. Mob
    Weighted overhead sit-ups with lance

    Wod 20min amrap
    30 wall balls 20#
    40 lunges
    50 singles
    5rds + 25wb
    Did the first two rounds unbroken

  24. My apologies to the 7am class. I did not realize that to have “Rx” on this WOD, your sets had to be unbroken. I thought that was just an option for the keeners πŸ˜‰

    If any of you want to do this WOD again and try for “Rx”, there is always Change for Change πŸ˜€

    (yeah, I’m on glue)

  25. WU x1 + 1 min. skipping

    Weighted OH Sit Ups
    Thank’s for sharing your bar with me Vanessa & Alaina. You gals did great.

    20 Min. AMRAP
    30 WB @ 10# at 10′ (dynamex ball)
    40 stationary lunges
    50 single skips

    4 Rounds + 16 wall balls

    Compared to the last time I did this WOD, my results sucked!!
    Jan 2011 (with 14# WB) was 5 rounds + 21 lunges, so by comparison I’m quite disappointed. Wall balls lately have been such a challenge. I think we were still at Rideout St. in 2011, so the target would have been 8-9 feet, vs. the 10 foot target we now have. Yeah, I’ll go with that as an excuse. it can’t be age πŸ™‚ Regardless, all that whining to say I gotta work on my wall balls. I really want to get back to a 14# ball.

  26. Foam roll: 5 minutes

    WOD: AMRAP 20 minutes

    30 wallballs 14lbs 10′ Round 1: 30 unbroken and rest of rounds 15 and 15
    40 stationary lunges : Unbroken
    50 single skips: Tripped at 45 on rounds 2 and 4. Singles were mentally challenging…lol..

    5 rounds + 2 lunges

    No PR from 2011 on Rideout, but I am guessing the lower ceiling and my less than perfect technique on wallballs could account for no PR tonight.

    Loved this WOD!

  27. Mobility

    Strength: Overhead Situps x10

    WOD: AMRAP 20min

    30 Wall balls @ 14#
    40 Lunges
    50 Single Unders

    Total: 4 Rounds + 10 Lunges

    Cashout: Couch Stretch 2x 30sec

    Great Job Everyone! Thanks Kevin!

    1. Valerie Arseneau

      I saw your score and was like “shit….dont think I can beat that…” I knew your wall balls were better than mine. Good job!!

  28. MOD, WUx1, Group MOB

    Strength: Weighted Sit-ups x 10


    WOD AMRAP in 20
    30 Wallballs at 20lbs
    40 Lunges
    50 Single Unders

    Score was 4 Rounds plus 20 Lunges.

    Had a PR of sorts. This was the first time I have ever completed 150 wallballs in a WOD. My back has always given out at around the 100 mark before. Sure I will have jello legs for the next three days, but, no back pain.

  29. mobility
    group mobility, and foam roll

    weighted sit ups
    not sure what it is about this exercise that i’m not feeling anything in my abs, it seems to be a total hip flexor exercise. need some guidance on what I might be missing. πŸ™‚

    wod 20 minute amrap
    30 wallballs
    40 lunges
    50 single skips

    did all this with a 20# vest, very challenging! gonna leave a mark! lol..

    4 rounds 10 wallballs

    great class Corinna and great job 645

  30. Mobility
    Wu x 1 (12) reps Pullups are almost getting back to normal Yay!!
    Group foam roll
    Weighted oh situps with Sheldon
    Wod: Amrap in 20 min
    30 Wall balls
    40 lunges
    50 single skips
    5 rds 11 wb’s
    Tried for unbroken, but as I am a slow learner I continue to stay on my toes for all movements and my quads were so tight my legs would just lock up. Kevin pointed this out Wed oly class, I tried my hardest to drive from the heels but apparently my brain doesn’t want too. On a good note the only reason I stopped for breaks was because of my legs, my cardio tonight felt awesome. So for anyone that happens to notice me staying on my toes for movements feel free to yell at me hopefully it will sink in.
    Great class Corinna, I actually liked this Wod and I hate wall balls, also that is still the most wall balls I have ever done.
    Great work tonight everyone. Huge congrats to the ones that did it unbroken.

    1. So now I am obsessed with how to fix my problem and I was sitting here and I realized that in all my classes at CFM I have never had sore hamstrings so I apparently don’t use them well!

    2. Nice work Shane! Retraining your brain to get the weight back in your heels is going to translate to even more power for you (yeah, like you need that! LOL).

      I’m sure it is also linked to mobility, so keep working on loosening things up. πŸ™‚

  31. Quick mob

    Strength: weighted situps 3 x 10
    Thanks for partnering with me Jeff πŸ™‚

    AMRAP 20 min
    30 wall balls 14#, 10′
    40 stationary lunges
    50 single-unders

    Score: 5 rounds + 5 lunges

    Loved this WOD!

    Did first 2 rounds unbroken (Rx) but said “eff this” on the third round of wall balls. Got to 18 and my legs were SCREAMING at me. I may have been able to do all 30 unbroken each round, if not for the lunges.

    All other movements were unbroken throughout. Broke wall balls after round 2 into 3-4 sets each time.

    After doing doubles, the singles took some getting used to. Kept spinning the rope too fast, or was I jumping too slow?

    Cashout: couch stretch 30 sec x 2 each leg.

    Great class. Thanks Coach Corinna!

  32. Weighted sit ups-45×10-65×10-85×7
    Wod-4 rounds and 20 wall [email protected]#
    There were noises coming from my body… wasnt ALL whimpers. Some of them were my hips squeeking back into place.

  33. [email protected]

    Group Foam Roll and mob

    OH Situps
    Great work Pete!

    –> 4+22 WB
    1st 2 where unbroken but to many failed skipping to finish those 2 made WB a nightmare in the 3rd

    Awesome work from everyone!

  34. Weighted Overhead Situps

    WOD AMRAP 20 min
    30 Wallballs (6 #)
    40 lunges
    50 singles

    5 rounds exactly and feeling this one today!

  35. Strength: Overhead Situps x10

    WOD: AMRAP 20min

    30 Wall balls @ 14#
    40 Lunges
    50 Single Unders

    Total: 4 Rounds + 4 Lunges

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