Friday’s QOD

Not really a questions, but – Write a quote for your year so far.

Back Rack Lunge x3 reps/leg

Single Arm KB Push Press x5/arm

Core Cashout

Pete pistol

46 thoughts on “Friday’s QOD”

  1. Back rack lunges x3/leg

    KB push press x4/arm

    Cashout with 14#

    Felt like I was in slow motion this morning but glad I dragged myself in
    Thanks Amanda

  2. Back rack lunges x3/leg
    Glad I joined Heidi and Dom, would not have tried 95# otherwise 🙂

    KB push press x4/arm
    20-25-30-35# (only got the right side at 35#)

    Core cashout with 10#

    Thanks Amanda!

  3. Back rack lunges

    KB PP

    Core cash out

    QOD – don’t sweat the small stuff

  4. Back Rack Lunges x 3

    KB Push Press x 5


    QOD – “Nothing gives easy, Easy gives nothing”

  5. MOB + WU x 2
    Group MOB

    Back Rack Lunge x3 reps/leg

    Single Arm KB Push Press x5/arm
    35# x 2, 45# x 2

    Core Cashout
    Wall Ball Situps

    Flutter Kicks

    TIME: 3:38

    QOD: ” I am very happy that I pulled the trigger and joined CFM in January. I am see results and I feel much better every day.”

  6. WUx2

    Back rack lunges x3/leg

    KB push press x5/arm

    Cashout with 20#

    1. There’s a line from Danko Jones’ song Code Of The Road…”nothing comes easy but it’s worth the fight.”

  7. Omg, I love this Friday QOD so much 🙂
    The quote that defines my year so far would have to be one by Denis Waitley:

    “It’s not who you are that holds you back, it’s who you think you’re not.”

  8. WUx2

    Back rack lunges x3/leg

    KB push press x5/arm

    Cashout with 20#

    Great work morning peeps!

    QOD: “Still getting lots of PR’s after 5 years of CrossFit!”

  9. Patrick Arseneau


    – YOLO 🙂

    Back Rack Lunge x3 reps/leg

    Single Arm KB Push Press x5/arm

    Core Cashout
    Time: 2:34

  10. Mobility
    Group mobility

    Back rack lunges x3/leg

    KB push press x5/arm

    Cashout with 14#

  11. Back Rack Lunges x 3

    KB Push Press x 5
    15-25-30-35-40(only got 4 with the left)

    Cashout (So glad for the squishy mats!!)
    Time 2:54

    2 min plank (“team” plank with Blake 🙂 )
    2 x 1min hollow hold

    Quote: “It’s not about how much you can lift, or how fast you can run. It’s about how long you stick with it.”
    Bonnie Pfiester

  12. Back Rack Lunges x 3

    KB Push Press x 5

    Cashout w/ 14# ball.

    Time 2:56

    Thanks Blake! Happy weekend everyone!

  13. Back Rack Lunge x3 reps/leg
    stick-15#bar-20#-25#…horrible…I’d take burpees over lunges:(

    Single Arm KB Push Press x5/arm
    20-25-30-35-40 huge fail

    Core Cashout …made up for the gross lunges:)
    seated 14# wall balls
    alternating with…
    flutter kicks
    Time 4:36

  14. Mob, WUx2, group mob

    Back rack lunges x3 per leg
    45 – 65 – 85 – 95 – 105

    One-arm KB push presses x5 per arm
    20 – 30 – 40 – 45

    WO…I mean…Cashout
    12# ball (wrists feel wonky today, need more wrist mob)

    Time: 3:16

    Loved it! We need more wall ball sit-ups!

    QOD – did you seriously poop again?! #babies

  15. M+WU
    Group mob

    Back rack lunges 3x leg

    1 arm KB push press x5 arm

    Core Cashout:
    wall ball situps 14lb

    Flutter kicks (2 count)


    QOD: I’m going to cheat and give two; “Everyone has insecurities. Everyone. It’s how you handle them that matters”… Which leads into “Tigers don’t lose sleep over the opinion of sheep.”

  16. Alternate QOD (bonus points if you know the source)

    Do it
    Just do it

    Don’t let your dreams be dreams
    Yesterday you said tomorrow
    So just do it
    Make your dreams come true
    Just do it

    Some people dream of success
    While you’re gonna wake up and work hard at it
    Nothing is impossible

    You should get to the point
    Where anyone else would quit
    And you’re not going to stop there
    No, what are you waiting for?

    Do it
    Just do it
    Yes you can
    Just do it
    If you’re tired of starting over
    Stop giving up

  17. Mob + Crossover Symmetry
    WUx1 (10x each: OHS 25# plate, Burpee-Pushup, GHD Rev Hyper, Str Pullup, 25# plate OH Lunge, V-Snap, Bar dips)

    1-arm band pulldown 3×10
    Bench KB Row 3×10 @ 30#
    Bent Over KB Row 3×10 @ 30#
    Bicep DB Curl 4×5 @ 25#

    EMOM 6 min – Farmer Carry 20m @ 2x 150#

  18. Back rack lunges x3/leg

    45-95-115-115 stopped here toe pain

    KB push press x4/arm


    Cashout with 20#


    Thanks Maria. Nice working out with the ladies tonight.

  19. “You can’t always get what you want, but if you try sometimes you might find, you get what you need.” Rolling Stones for all you youngings.

  20. Back Rack Lunges x 3
    20# – 25# – 30# – 35# – 45#
    (was going to use 40# for the last set, but Mr. Wood loaded an extra 5# on my bar) Took a tumble after 3 reps in the last set… Who falls during lunges? I don’t even know what happened. Redid the set and Kevin said I should have had 5# more on there… I guess I’m getting stronger quicker than I realized!

    KB Push Press x 5
    20# – 20# – 25# – 25#

    “Cashout” with 8lb wall balls

  21. MOB WU X2

    Back rack lunges x3/leg

    KB push press
    20-25-30-35 #

    Cashout with 10#

  22. WU x 2
    Group MOB

    Back rack lunges 3per leg
    15 warmup
    35, 40, 45, 50, 55 (got stuck in the bottom on one. Foot still sore)

    One arm KB push press x 5
    20, 25, 30, 25

    Core Cashout with 10# ball

    Me: We have a good life.
    Bob: Yes we do.
    Quote: Be grateful every day.

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