Friday’s QOD

Have you experienced a life-altering moment? How did it change your outlook on life?

“Prairie Fire”

AMRAP in 2 min
5 Clusters (115/80#/65% PP)
10 Pullups
15 Double Unders
Rest 30 sec

Complete 4 cycles

Compare to March 19/13

"That was one heck of a WOD"
“That was one heck of a WOD”

58 thoughts on “Friday’s QOD”

  1. Mobility, WUx2
    Group Mob. and WU
    WOD: AMRAP in 2min. x 4 rounds
    5 Clusters 55#
    10 Pullups (Ring Rows)
    15 Double Unders (45 singles)
    Total reps: 149
    Great Workout!! Thanks Patrick!!
    Way to go Jackie for your handstand!!!!!!

  2. WU x 2 + group WU + mob

    Build up cluster weight: 65, 75, 85, 95

    WOD 4 cycles of:
    AMRAP 2 minutes
    -5 Clusters (80#)
    -10 Pullups (black)
    -15 doubles

    Total 107 reps, 5 rep PR from 2012!

    Great wod, great week!

  3. Warm Up x 2

    Groub mob and warm up

    Cluster Practice
    95×2
    115-2
    135
    155
    165 (beat thruster PR by 10#, matched Push Press PR???)

    WOD Rx’d: 129 reps

    Cash out: Some planks and fist bumps.

    GREAT Class, Lora! Loved the planks… even with all my whinning 🙂

    1. Nice PR dude! I always like to do squats and lunges before matching my Push Press PR to…?
      Seriously, that’s pretty awesome!

  4. QOD:
    When I saw my kids being born and when I was there when my Mom passed away.

    Made me truly realize how delicate life is and that family is the greatest gift in the world.
    I try to better myself everyday to do everything I can to stick around to see my kids grow up, and to show them that healthy living is a responsibility everyone has.

  5. WU x 2 + group WU + mob

    Build up cluster weight: 2x 95-115-125

    WOD 4 cycles of:
    AMRAP 2 minutes
    -5 Clusters (95#)
    -10 Pullups
    -15 doubles

    Total 130 reps, 4 reps less than in 2012, but all things considering this was really good.

  6. Mobility
    WU x 2
    Group WU

    Cluster Practice:
    40-45-55-65

    WOD: “Prairie Fire”

    AMRAP in 2 min
    5 Clusters @55#
    10 Pullups (Blue then Green)
    15 Double Unders (45 singles)
    Rest 30 sec

    Complete 4 cycles
    Total: 141 reps

    Great class Patrick. Happy Weekend everyone 🙂

  7. QOD: When Liam was born, and my mother’s cancer surgery.

    Lessons learned: Life is TOO F’ING SHORT to waste on fighting, caring what other people think of you, taking things for granted, spending time doing things you don’t like doing. Tell people how much they mean to you even if it’s uncomfortable for you.

  8. Mobility
    WU x 1
    Group WU

    Cluster Practice x 3:
    65-85-95#

    WOD: “Prairie Fire”

    AMRAP in 2 min
    5 Clusters @75#
    10 Pullups (Green)
    15 Double Unders (45 singles)
    Rest 30 sec

    Complete 4 cycles
    Total: 89 reps

  9. Heather Colleen

    QOD: I lost my little sister almost 10 years ago at the age of 22. She had been sick since she was 2. The life-altering moment came for me in 1990 when she was 8, the first time she really went downhill and they told us she might not make it (she pulled through that time, and a hundred times after. Strongest person I’ve ever known.) I was 10, and learned in that moment that the life cycle isn’t the law. I’ve lived my entire life much differently than I would have if I’d ever had the illusion of immortality.

    That was only one of a million lessons my sister taught me during her life.

  10. Bummed I’m missing this WOD!

    QOD: Going through a separation and being a single mom. I’ve learned it’s never too late, and to live with no regrets!

  11. WU x 2 + group WU + mob

    Build up cluster weight: 5x 65-95-105-115
    WOD 4 cycles of:
    AMRAP 2 minutes
    -5 Clusters (100#)
    -10 Pullups
    -15 doubles
    1st – 1 + 4 Pullups
    2nd – 1 +1 Cluster
    3rd – 1
    4th – 1
    Total 130 reps

  12. QOD: The birth of children is life altering in many ways. As the years go by, they alter your wallet and your patience :), but also your heart and soul.

  13. QOD: Spending 7.5 months in Afghanistan made me realize how fortunate we are and I since then try to appreciate what we normally would “take for granted”. The people I met also taught me that no matter how rough the outlook may seem, there’s always something to embrace and be happy for.

  14. Heather Colleen

    Mobility
    WU x 2
    Group Mobility

    Cluster Practice x 3:
    45-50-55-45#

    WOD: “Prairie Fire”

    AMRAP in 2 min
    5 Clusters 50#
    10 Pullups (blue & purple)
    15 DUs
    Rest 30 sec

    Complete 4 cycles
    Total: 118

  15. Mobility
    WU x 2
    Group Mobility

    Cluster Practice x 3:
    35-40-45-50

    WOD: “Prairie Fire”

    AMRAP in 2 min
    5 Clusters 40#
    10 ring rows
    45 single unders

    Rest 30 sec

    Complete 4 cycles
    Total: 104

    Thanks for the tips on the cleans Kevin….still struggle with the shrug and elbow thing, but someday I’ll get it!!!

  16. Wu x 2
    Group Mob

    Cluster practice:
    – 95
    -115

    WOD “Prairie fire”
    Rx’d: 134

    Need to work on my pullups!

    Cash out: Planks

  17. WOD: “Prairie Fire”

    AMRAP in 2 min
    5 Clusters 70#
    10 pull-ups (no band, booya)
    45 single unders

    Rest 30 sec

    Complete 4 cycles
    Total: 115

    That was tougher than expected….

  18. Mobility + WU x 3

    GHD Situp = 3×10
    GHD Hip Ext. = 3×10
    (alternate both set, no rest)

    E3MOTM – Push-ups / Max reps = 27-18-11

    Double Unders = 50-30-30-40

    Cluster 3-2-1-1-1
    135-155-175-185-205#

    WOD Rx = 134 (38+33+31+32) … PR by 11 reps from Nov 21/11

    Cashout – “Corinna’s Plank-o-Rama”
    20-10-5 secs
    – Top Push-up
    – Plank
    – Side Plank Right
    – Side Plank Left

  19. Warm Up x 1
    Worked on Kipping PU. Thanks for the help Jeff!

    Groub mob

    Cluster Practice:
    55×2
    65×4
    75×4
    80×2

    WOD: “Prairie Fire”

    AMRAP in 2 min
    5 Clusters 65#
    10 pull-ups (first WOD without bands)
    15 DU (First WOD not doing singles)
    Rest 30 sec
    Complete 4 cycles

    Total = 80 (didn’t get outta the DU)

    Cash out: Planks all over

    Great class Corinna!

  20. First 4:15 class ever…. and it wasn’t bad at all.
    Wod-81Rx
    I won’t say the wod/clusters suck…. but they didn’t not suck!

  21. Valerie Arseneau

    Mob + WUx2

    AMRAP in 2 min
    5 Clusters (50#)
    10 Pullups
    15 Double Unders
    Rest 30 sec

    Complete 4 cycles

    Cycle 1: 1 + 5 pull up
    Cycle 2: 1 + 3 clusters
    Cycle 3: 1 + 3 clusters
    Cycle 4: 1 + 1 clusters

    Total : 137

    Last time I did 136 with 45# and 2 small purple band as pull ups! PR!!! and my score per round were very similar!! Holy consistency!!

  22. mobility
    WU
    group WU,

    practice clusters
    135-95-115-135-135

    WOD prairie fire rx

    111

    I am thankful for clusters and pullups.. I know that sounds wrong but they gave me some time to work on DU! lol..

  23. WOD 4 cycles of:
    AMRAP 2 minutes
    -5 Clusters (115)
    -10 Pullups
    -15 doubles

    Total 155 rx
    Harder then I thought it would be!

    Good class Amanda!

  24. Mobility, WUx2
    Group Mob. and WU
    WOD: AMRAP in 2min. x 4 rounds
    5 Clusters 60#
    10 Pullups (blue)
    45 singles

    Total reps: 129

    Thanks Corinna!! Thanks everyone for making Alice welcome!! She felt like she was at her home gym Crossfit Mutation!! Thanks Lora for lending her your shoes!!! She ran out of room in her suitcase!!

    1. just like a woman.. “no room in her suitcase”.. take out some freaking high heels or something! this stuff never happens to dudes! 🙂

  25. Mobility
    WUx1
    Group mobility

    Clusters: 45-55-65-65-65

    WOD: Prairie fire
    AMRAP 2 min, 30 sec off – 4 rounds

    5 Cluster @ 65#
    10 Ring rows (form was not the best! Tips?)
    15 DU

    Total : 121

    As soon as Corrina said: “This is one of my favorites”…I thought, “Oh, shit!”. Really tough!

    Cashout: Planks

    Practiced Handstands with Christine, managed 30sec unbroken.

  26. WUX1
    Group Mob and WU

    WOD: AMRAP 2 Min
    5 Clusters at 95#
    10 Pull ups
    15 Doubles

    1 + 5 Pullups
    1
    1
    1

    130 reps

  27. Mob
    Group warm up (calf smash)

    Strength cluster
    35×5
    55×3
    60×3
    65×3
    70×1 PR
    Last cluster was 40lbs

    “Prairie Fire”
    AMRAP in 2 min
    5 Clusters @ 54
    10 Pullups (pink band then went to blue for 3rd & 4 th round
    45 singles
    Rest 30 sec
    Score 81
    Complete 4 cycles

    * went high weight on my cluster and died on the pull ups. Strict pull up…

    Great job 3:15! Thanks Kevin

  28. Mobility
    WUx2
    Group Mobility

    Strength: Cluster
    55×5
    65×5
    70×3
    75×3

    WOD: “Prairie Fire” AMRAP 2Min
    -5 Clusters @ 65#
    -10 Pullups
    -15 Double Unders
    Rest 30sec

    Complete 4 Cycles

    Total: 133

    Cashout: Plank Dance lol

    Great work 3:15!! Thanks Kevin

  29. Mob
    WU x 2
    Group Mobility

    Strength: Cluster
    45# x 5
    65# x 5 (4x)

    WOD: Prairie Fire AMRAP 2Min
    5 Clusters @ 65#
    10 pullups
    15 DU
    Rest 30 sec

    Complete 4 Cycles

    Total: 85

    Chasout: Plank

  30. Mob
    WU x 2
    Group Mobility

    Strength
    Cluster 1’s
    65-75-85-95-105

    WOD
    Prairie Fire AMRAP 2Min
    5 Clusters @ 75lbs
    10 pullups with black band
    15 DU scaled: 45 singles
    Rest 30 sec

    Complete 4 Cycles

    Total: 121

    Cash out: Plank

  31. MOB
    WU x 2
    Group MOB

    Strength: Clusters
    55# x 5(3)
    65# x 5(2)

    WOD: Prairie Fire
    AMRAP 2 min
    5 Clusters @ 65#
    10 Ringrows
    45 Singles
    rest 30 sec

    Complete 4 Cycles

    Total: 130 (34/32/32/32)

    Cashout: Plank

  32. Mob, WUx2 (35# OHS, 13 green band, 7 green + pink bands)

    Group Mob/WU

    Strength – clusters
    45-55-65-70-75

    WOD @ 55# / 3x single unders
    Score: 111

  33. Mobility
    was running late so i missed the regular WU
    Group mob & WU

    Strength- Clusters x5
    35-40-45-50

    WOD with 40#, ring rows & singles
    Score 93

  34. mob wux2
    group mob wu

    cluster pratice
    95×2 95×3 115×3 125×3 135×3

    WOD prairie fire

    5 cluster 95#
    10 pull up
    15 DU ( 45 single)

    total 128

  35. MOB
    WU x 2

    Group mob + wu

    Cluster Practice @ 35#

    WOD : “Prairie Fire”
    (AMRAP in 2 minutes) x 4
    – 5 clusters @ 35#
    – 10 Ring Rows
    – 15 Double Unders
    — REST 30 sec. —

    Total Reps : 82

    ** Cashout : “Fist Pump” someone **

  36. MOB
    WU x 2
    Prairie Fire

    AMRAP in 2 minutes x 4

    – 5 clusters @ 45
    – 10 Pull Up (green band)
    – 45 Singles
    – REST 30 sec. –

    Rep 87

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