Friday’s QOD

By / February 13, 2015

Who do you love?

Strength – Build up to a heavy Bear Complex

AMRAP in 20 min
4 C2B Pullups
2 Bear Complexes (choose own weight based on strength)
10 Box Jumps (24/20β€³)

Compare to Feb.2/14

IMG_4453

80 thoughts on “Friday’s QOD”

  3. vanessajchampion

    Strength – Build up to a heavy Bear Complex-I was more in the mood for a teddy bear cuddle this morning than this complex
    2X55-60-65-70#

    AMRAP in 20 min
    4 C2B Pullups-ring rows
    2 Bear Complex @65#
    10 Box Jumps (24/20β€³)
    11+4 ring rows

    Cash out: 20 Russian twists with 25#
    Thanks for the class Mario.

    Today’s QOD instantly made me sing Deborah Cox-Who Do You Love.

      3. Crystal

        It will come…I mean it was a our first time physically meeting. I didn’t want to scare you too much. It’s alot to take in at once! πŸ˜‰

  4. Angela

    Bear Complex 2 X 65# 75# 85#
    Thanks for sharing the bar Heather πŸ™‚

    AMRAP in 20 min
    4 Pullups
    2 Bear Complex @65#
    10 Box Jumps @ 20β€³
    10+4 pull ups

  5. Trent

    WUx2

    Group Mob

    Bear Complex 2 X 65# 85# 95# 115#

    Wod
    AMRAP in 20 min
    4 Pullups
    2 Bear Complex @95#
    10 Box Jumps @ 20β€³

    Score =11

    Scale Scale Scale, But it sure felt GOOD to be back. Found a nice pace and passed my goal of 8 rounds.

  7. Kevin

    Bear build up with Tim Rodgers!
    95-115-135-then he bullied me into 155

    AMRAP in 20 min
    4 C2B Pullups
    2 Bear Complexes (135#)
    10 Box Jumps (24β€³)

    13 + 4 C2B

    Apparently I need a personal assistant to count my reps. For most rounds, I did 5 or 6 pull-ups. I also did squat cleans instead of power cleans. So I know my score could be better. I just have to learn to count to 4.

    Cashout – 20 Russian Twists @ 25#

    Why is everything hard Russian?

    QOD: Joanna, Holly, my family and my gym family.

  9. Amy Hogan

    Mobility
    WUx2
    Group Mobility

    Bear Complex x2
    55-60-65-70#

    Wod
    AMRAP in 20 min
    4 Pullups
    2 Bear Complex @60#
    10 Box Jumps @ 20β€³

    Score =11+4 pullups

  10. Morgan

    Bear Complex x 2
    65-95-115-135#

    AMRAP 20 min
    4 x C2B
    2 x Bear Complex 95#
    10x Box Jumps 24′

    11+ 1 Br Complex

  11. Laura

    Strength – Build up to a heavy Bear Complex
    45-50-55#

    AMRAP in 20 min
    4 C2B Pullups-ring rows on long rings (1.5 feet out)
    2 Bear Complex @55#
    10 Box Jumps (18β€³)

    11+2 Bear Complex

    Cash out: 20 Russian twists with 10#

    Thanks Mario!

  13. Steph L

    Mobility + WU+ Group WU

    Bear Complex Strength:
    55-65-75-85

    WOD: AMRAP 20 Min
    4 C2B Pullups
    2 Bear Complex
    10 Box Jumps
    Total = 12 + 3 Box Jumps

    Cashout: 20 Russian Twist

    Great Nooner Thanks Kevin!

  14. Maria

    Bear complex strength
    65-75-85

    WOD @ 75#

    11+ 2 complex

    Love this WOD! Fun nooner.

    QOD: Family, friends..and funny people. I love to laugh.

  15. Blake

    Bear Complex x 2
    95 – 115 – 135 – 155

    AMRAP in 20 min
    — 4 x C2B Pullups
    — 2 Bear Complex @ 135#
    — 10 Box Jumps @ 24″

    9 Rounds + 1 BC

    I think with better time/break management I could get 10 rounds. The BC’s were as expected and the rest was fine, but I need to plan a little better if I want to break the 10 round barrier.

    Cashout: 20 Russian Twists @ 25# … in Russia do they just call them “twists”?

  16. Melanie

    Mobility + WU
    Group mobility

    Build up to a heavy beat complex (x2)
    55-75-85-95

    WOD: AMRAP 20 min
    4 ring rows
    2 Bear complex @ 75#
    10 Box jumps (not sure of height – 18 or 20′)

    9 rounds + 4 Ring rows

    QOD: Ed Sheeran! (And Carly the dog)

  17. Amanda

    Bear complexes up to 85#

    WOD with 85#: 10 rounds + 2 box jumps

    First time in 4+ years that I ever ran out of pennies.. Only had 8 of them. Thanks for all the focus on pacing lately Kevin, I’m finding it really helpful.

    Fun class!

    Great job on your first regular class Steve!! Welcome to CrossFit Moncton!!

  21. Shawn Johnson

    WUx2

    Group Mob

    Bear Complex (no squat) 5 X 45# 65# 95#

    Wod
    AMRAP in 20 min
    4 Pullups
    2 Bear Complex (no Squat) @95#
    10 Burpees instead of Box Jumps

    Score = 9 + 3 burpees

  23. Kimmy

    WU
    Bear Complex
    95-115-135-145-155

    WOD
    AMRAP 20 mins
    4 ring rows (2 ft)
    2 Bear Complex 115#
    10 Box Jumps (small box + 45# plate)

    9 rounds + 4 BJ’s

    First time not doing step ups in months. They felt good so it’s time to work my way back onto the big girl box πŸ™‚

  25. Heather Colleen

    QOD: Do characters in books count?

    Bear Complex x2
    55-65-75-80

    WOD: AMRAP 20 min
    4 ring rows
    2 Bear complex @ 55#
    10 Box Jumps 20″

    13 rounds + 4 Ring rows

    SO AWESOME to work out with Amber and Gracie today!!! And sorry, Steph, for making you nervous with my fancy bar moves. πŸ˜‰

      1. Heather Colleen

        After the first push press, I was widening my grip overhead before bringing the bar down on my back.

        Even after Steph pointed it out, I kept doing it automatically!

  26. alainasinger

    Bear Complex
    2x #35, 40, 45, 50, 55, 60, 65
    WOD: Amrap 20 min.
    4 chest to rings
    2 Bear Complex #65
    10 Box Jumps 20″
    Score: 12 rounds+ 4 Ring rows
    Thanks Steph!! Great class and congrats Cara on your first WOD with pull-ups !! Awesome!!!!!

  27. Cara

    Strength – Build up to a heavy Bear Complex
    55-65-75-85#

    WOD: AMRAP in 20 min
    4 C2B Pullups – scaled to pull ups (first time!!!)
    2 Bear Complexes @ 75#
    10 Box Jumps 20″

    10 + 1 bear complex

    SO MUCH FUN doing pull ups in a wod!!! But also a tough one, tried to just keep moving…need to use a lower bar next time.

    Thanks Steph!

  28. Ryan

    – Mob
    – WUx2

    Bear complex…
    45×3-65×2-85×2-95×2-115×1-135×1

    AMRAP 20…
    – 4 pull ups (kipping)
    – 2 bear complex @ 95#
    – 10 box jumps 24″

    = 10 rounds even, and just barely, 2 seconds left after the last one πŸ™‚

    Cashout = 20 russian twists (2 count) @ 45#

  29. Heidi

    WU x 1

    Bear Complex: 35-45-55-65

    WOD: 20 min. AMRAP
    4 pull ups
    2 bear complex @ 65#
    10 box jumps

    8 rounds + 4 Pull ups

    I’ve been under the weather for the past couple of weeks so I want to try this one again sometime when I’m feeling 100%. My breaks between each movement were long, and the box jumps were just awful. On a positive note (and I don’t often get to brag about my pull ups) but these felt awesome today. (I don’t know what they looked like) I did all 9 sets of 4 unbroken πŸ™‚ πŸ™‚

    So note to future self for this WOD: Take shorter breaks. 10 rounds is achievable!

    QOD: To reflect on Vanessa’s comment about how she immediately thought about Debora Cox….must be the generation gap, because when I read the question, my brain went immediately to George Thorogood….so the answer the question….my husband & daughter are # 1 in my heart. So love the Crossfit Moncton peeps too, and yes that certainly includes Carly the Dog who have all been a big part of my life for the past 5+ years.

  30. Marcel

    WU x 1

    Group Mobility

    Bear Complex x 2

    65-95-115-135

    AMRAP in 20 min

    β€” 4 x C2B Pullups
    β€” 2 Bear Complex @ 95#
    β€” 10 Box Jumps @ 24β€³

    8 rounds + 4 C2B

  31. Shane Hayes

    Finally managed to get up and get to the gym this am! Yay!
    Mobility, mobility, crossover symmetry and WU
    Tested bear complex, went to 135 it didn’t feel good on the shoulder so did the wod @95.
    Wod 20 min amrap
    4 c2b
    2 bear complex @ 95#
    10 box jumps @ 24”
    Did all the c2b strict and had to drop the bar between complexes due to shoulder.
    13 rounds and 1 complex
    Great class Mario and great work 6amer’s!

  32. Claire

    Bear complex…
    55×5,60×5,65×5

    AMRAP 20…
    – 4 pull ups (with a slight jump)
    – 2 bear complex @ 65# for the first 2 rounds then took it down to 60#
    – 10 box jumps 20″

    = 10 rounds + 4 pull ups + 2 bear complex

    Cashout = 20 russian twists (2 count) @ 25#

  34. Terri-Lynn

    Mobility & WI x 2

    Strength: bear Complex
    Worked up to 85#

    WOD: AMRAP 20 mins
    4 Chest to bar pullups (scaled to Pullups)
    2 Bear Complexes @ 75#
    10 Box jumps @ 20″

    Was happy to do Pullups in this one, but my goal was to restat the top of the box jump and rebound from the bottom. I managed to rebound all of them. They seemed faster and less fatiguing.

  35. Gabriel

    WUx2

    Group Mob

    Modified to 1 Power Clean + 1 Front Squat + 1 HPC + 1 Front Squat

    Wod
    AMRAP in 20 min
    4 Pullups (at paralell ring rows)
    2 of Above strenght at 135#
    10 Box Jumps @ 24β€³(step ups)

    Did not write tortal but sure it was at least 8

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