Friday’s QOD

Did you get any CrossFit swag for Christmas?Β 

Canada Regional WOD

50-40-30-20-10 Double Unders
10-10-10-10-10 Burpees

Compare to Feb.3/11

This is what holiday cheer looks like after a 20 minute AMRAP

51 thoughts on “Friday’s QOD”

  1. QOD: Crossfit Santa visited the Carriers home this year πŸ™‚ Under the tree we found a one month gift certificate to Crossfit Moncton, a 35# kettlebell, a pullup bar with two bands πŸ™‚ an 8 and 12 # Medicine ball and a new skipping rope.
    Is this a competition, will there be a ribbon for most crossfit gifts?

    1. Cheyenne you have enough equipment to start your own gym! You could call it “Crossfit Salisbury Rd”

  2. WUx2

    Daily Squat to 210lbs

    Looks like I have tendonitis in both elbows (aka golfer’s elbows) πŸ™ So I’m avoiding the barbell for a little while. Worked on weighted ring dips.


    WOD as Rx: 4:35 PR (last score was 5:44)

  3. Wow Cheyenne. You win for soure.
    I got two sleeves for the bars so I don’t have to squeeze the metal ones. I also got a Paleo cookbook.
    WU X 2
    Strength X 5
    Front Squat
    10-10-10-10-10 burpees
    Time 13:40

  4. I got a Crossfit hoodie and a roller stick thing for our muscles. And my parents got us a real fancy food dehydrator. That sort of counts as a Crossfit gift, right? πŸ™‚ I also got LOTS of new stuff for my kitchen…all stemming from the food challenge. πŸ™‚

    Strength: Push Jerks
    3x 70-75-75-75. Working on form. I think I’m making progress.

    50-40-30-20-10 Double Unders
    10-10-10-10-10 Burpees

    T = 8:40

    Disappointed to have only shaved off 29 seconds from almost a year ago, I was thinking I’d do more than that today. Respiratory endurance continues to be a goat for me, but I’m working on it.

  5. QOD Hoodie, Toque and Shirt πŸ™‚ And lots of kitchen gadgets to make my Paleo cooking a little easier and safer!

  6. Santa brought me a new pair of f-lite 195 black sneakers, a 2012 journal and new gym clothes.However, my favorite gift is my new iPad!!! I can check the Cross Fit website from anywhere now! I am an addict!

  7. WU X 2
    Strength – Cleas X 5
    60 (5) – 70 (many) – 75 (many) – 85 (5)

    50-40-30-20-10 Double Unders
    10-10-10-10-10 Burpees

    Double unders with one single in between. (With the singles in between it`s like doing an extra work out in the middle πŸ™‚ )

    Thanks for the help with the cleans Rob – progress is being made!

  8. CFWU x 2

    Push Press 5 x 115-125-130-150-170


    150-120-90-60-30 Single Unders
    10-10-10-10-10 Burpees

    Time: 8:24

    Good job everyone!

  9. Spealler mob
    Row 1 K in 3:43

    Strength Push jerk x3
    135- 155 – 185 – 205 – 215

    Back Squat
    225 – 245 – 275 – 300 x1

    WOD as Rx

    4:14 Pr

    May 28th 2010


  10. WU X 2
    Strength X 5
    65-65-75-75-80 they felt very heavy today
    10-10-10-10-10 burpees
    Time 7:49

    Happy New Year!

  11. WU x 2

    Daily squat to 220#
    (yay, back to pre-holiday-crap-food-and-drink weight for squats)

    Deadlift (x3)

    WOD (scaled)
    150-120-90-60-10 single unders (all unbroken)
    10-10-10-10-10 burpees
    Time = 6:17

    *calves felt tight and sore from “bar hopping” earlier this week. Double unders a little painful. Opted for singles for injury prevention and sanity retention*

    Cashout – some calf mobility work

  12. WU x 2
    Daily squat to 220#

    Strength push jerk x 5
    135-145-155-160-165-135×10 form.. These felt really good today, something clicked with the move and it felt really good..

    WOD (scaled)
    150-120-90-60-40-30 single unders
    10-10-10-10-10-10 burpees
    Time = 8:33

    And there is no typo.. Did an extra round in there? Wtf? Apparently the teacher has to move the slower student closer to the board!! Lol

  13. WU x 2

    Deadlfit 1’s


    Time: 9:37

    I am glad I did it under 10 min, that was my goal πŸ™‚
    Happy New Year Everyone, See you Next Year!!
    Feliz Ano Nuevo!!

  14. From home
    WU x 1

    WOD modified for healing tibia
    Hand release pushups to standing with arms up

    Time : 8:03 I am feeling exhausted from the week and did not feel like working out… As usual, I’m glad I did πŸ™‚

    Happy New Year everyone!! May 2012 help you realize more of your goals and dreams πŸ™‚

  15. WU x 2
    clean 3RM: 105#
    WOD Rx: 7:03 (9:11 on feb 3rd 2011… happy about that… DU’s have progressed)

  16. QOD: a 35# kettlebell, yay!
    WOD: 400 walking lunges for time 9:47 (PR)
    tomorrow is going to hurt! πŸ™‚

    happy new year everyone! hope to see you soon!

  17. WU x 2

    60 70 80 90 100 (no time for more but felt really good to do more)

    50 40 30 20 10 DU
    150-120-90-60-30 singles

    50 – 20(then 60 single) – 90 singles – 20 DU -10 DU

    Time: 8:32

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