Friday’s QOD

Do you have a pre-workout ritual or routine?

Death by Thrusters with a twist (95/65#)

On the first minute perform 1 thruster, on the second minute perform 2 thrusters, 3 on the third and so on until you cannot finish the thrusters in the minute. Once you fail to complete the number of thrusters on that minute, begin the next minute again at 1 thruster and so on for the duration until the 20th minute. The workout lasts 20 minutes for everyone.

Score is total thrusters completed.

Tim gets set for another lift

120 thoughts on “Friday’s QOD”

  1. The caption should say:

    ”Tim gets set for another PR lift”

    I’m jealous, he is getting PRs on every single lift!

  2. WUx2

    Deadlifts x 5
    Stopped due to lower back soreness.

    WOD *modified*: “Death by Front Squats with a twist”

    Once you fail to complete the number of thrusters on that minute, begin the next minute again at 1 thruster until you reach 20 minutes.

    Score: 123

    1. Failed at the 15th round with only 3 reps. Probably should’ve kept it on my shoulders after the 14th round for more reps into the 15th round.

      As for the QOD, no superstitious routine, just getting ready and warmed up.

  3. WU X 2
    Strength 5 reps
    Front Squats
    70-75-80-85-90 fail

    WOD: Death by Thrusters
    Died after the 11th Minute
    Score: 104 Thrusters

  4. WU X 2
    5 x push jerks 45-50-55-60-65

    WOD: Death by Thrusters
    Died after the 13th Minute
    Score: 125 Thrusters

    Have a great weekend everybody!

  5. WOD @ 45#: Made it through the 14th round, failed the 15th.

    130 thrusters.

    My legs hate me!

    Nice work, SHANNON!!

  6. WU X 2
    Strength – Practiced muscle ups but still wasn’t able to do it, I’ll just have to wait until I’m older….muhahahaaa

    WOD: Death by Thrusters
    Died after the 11th Minute
    Score: 111 Thrusters

    1. QOD – Turn off alarm, roll around in bed for a min or two, get up use the washroom……oh I mean nothing special, just trying to get my strength on time before the WOD. But I do have more of a routine after the WOD, it involves a lot of eating – something quick right after the WOD like a banana or an apple, breakfast, and some carrots and nuts within the first two hours at work.

  7. WU X 2
    Strength shoulder press
    5 at 85, 95, 105, 106, 110
    Felt something in my shoulder so I backed off knowing thrusters were coming up.

    Death by thrusters.. At 70 lbs.
    Made it through 14 rounds failed on 15.
    Total thrusters 136
    Great work out.

    QOD all mental, look at the WOD a head of time then visualize the work out before getting to the gym. Take advantage of the warm up to be ready for the class. And always arrive early to the gym.

      1. well that is a great question and it is very interesting all the different answers. i enjoy reading how everyone handles things just a little bit differently,

  8. Mobility
    WU X2
    Push Jerk x 5

    WOD @ #45: died in 19th round but did 15…so close.
    Total Thrusters: 187

    Shoulders are still BURNING.

    QOD: Look at the WOD at 4:30am on phone, try to sleep until 5am. Normally I can’t fall back asleep so I get up, eat a banana then off I go :). It’s awful but it works for me.

  9. WU x 2

    Strength 5x OHS
    55-65-75-85-95 (x1)

    WOD as rx’d – Died at the 12th round, so did 11 + 2, and then got to 8 rounds complete.

    Total 104 Thrusters. And I had a meeting at 9am and had to go up to the 3floor and of course my co-workers always takes the steps πŸ™‚

      1. Hahha! I do the same thing….. Coaches calls okay everyone ready ?! And I’m in the washroom trying to hurry ! NOOOOOOOO!!!! I’m not ready!!!! lol

  10. WU x 2
    Strength: Front Squat x 5

    WOD @ 65#: Failed in the 13th round. (12 rounds + 8)

    Total Thrusters: 114

  11. QOD: Tiptoeing to the kitchen, boot up the laptop check the WOD, depending on the workout brew a cup of coffee for some added jolt πŸ™‚ Eat some protein & carbs, do some stretching and off I go.

  12. QOD: 4:45am, alarm goes off. I have my breakfast (hard boiled egg + half a banana) eaten before 5:30am to give it time to digest so I don’t barf during my wod. πŸ™‚
    Other than that, nothing special, just try to make sure my strength is done at least a few minutes before the wod so that my muscles aren’t fatigued before I even start.

  13. QOD: My pre-WOD “ritual” has two parts. First, I properly fold and put on a bandana, surprisingly i feel somewhat naked without it (it also burns when sweat gets in my eyes). Second, I tie up my iron ring with the laces inside my short/gym pants, tucked away at my waist for every single WOD.

    Crossfit made me superstitious.

  14. WU x 2
    Back Squat x 5
    135 – 155 – 175 – 195 – 215
    Death By Thrusters Rx’d @ 95lbs.
    Failed in the 12th round with 10 and worked from 1 back up to 8
    Total Thrusters – 112

    QOD – Wake up at 5:30, Look at the WOD, try and sleep, get a little nervous, have a banana …off to the races….

  15. Strength X 1
    Back Squat
    WOD @ 40 lb.
    Died in the 11th round
    Reps 99
    Thanks for the push guys.

  16. CFWU x 2

    Strength – Front Squat x 5

    WOD – Death by Thrusters 95#
    Completed 14 Rounds – Total 136

  17. wu x 2
    strength: cleans x 1
    95-110-125-140-155 (PR of 10#)
    WOD – Death by Thrusters 75#
    Total 116

    Today was a very big day for me. I got my first muscleup today!!!! It felt soooo good. WOO HOO!!

  18. WU X 2
    clean x 5
    100-110-120-135-155 (20# PR for reps)

    WOD: Death by Thrusters @ 85#
    Score: 105 Thrusters

  19. WU X 2

    Strength: Back Squat x 3

    WOD: Death by Thrusters with a Twist @ 75#

    Score: 104 Thrusters

    Two pooped WODs in a row for me. I think my body is telling me not to take 2 weeks off again! But it’s been an exceptionally rough week and I am very greatful to have CrossFit to clear my head and get me focused.


  20. WU

    Strengh: Back Squats
    135-145-155-165-175 (fail)

    WOD @ Rx 65 lbs
    Total: 123

    Tough one!

    10 minutes time cap
    4 rounds
    250m row
    50 double under’s

    Time: 8: 56

  21. WU X2
    Strength: Back Extensions 10 X 3 sets

    WOD: “Modified” – Death by FRONT SQUATS with 65#
    TOTAL: 111 Reps
    (11 rounds + 9 reps, then 8 more rounds)

  22. WUx2
    Strength- Front Squat X1

    WOD as Rx’d

    Total –> 89 Reps

    Tried breaking my thrusters into small groups but at the end it would have been better doing them as much as possible unbroken.

    Foam rolling.

    Great job 5:30!

    Have a great weekend fella CrossFitters!

  23. WU x 2
    Cleans x 1
    135×10-155×3-175×3-185-195-205-215-225 (PR # 20) thanks for coaching and the extra push MC and thanks for sharing the bar marcel, you did awesome on your cleans!!
    Death By Thrusters Rx’d @ 95lbs.
    Failed in the 14th round with 10 and worked from 1 back up to 6
    Total Thrusters – 122. Not sure if the math was right there..
    QOD – stay up till 12:10 to see WOD, then dream/nightmare about it all night, wake up feeling like I’ve already done the WOD! Lol. Think about it all day at work trying to strategize the best way to go about it, then hit the WOD with no real plan , just end up going all out anyway!! LOVE THIS SPORT!

  24. WU x 2…still working at my kipping PU’s. They are coming, slow but sure, got 7 in a row today. Yay!

    Cleans x 1: 70-80-95-105-105
    Stayed at 105 to work on form.

    Death by Thrusters…with a twist @ 50#
    Failed in round 14
    Total thruster = 118

    My legs hurt!

    No real pre-Wod routine, other than race down Beaverbrook St. at 5:59 a.m., trying not to be late…..No, I am not up at 4:30 a.m. in prep for the gym. Kudo’s to those that are!

  25. WU x 2
    Strength: Overhead Squats X 3
    45, 65, 95, 115, 135 x 3
    155 x 2 Reps. Failed on the third rep.

    WOD – Death by Thrusters 85# Total = 91

  26. WU x 2 (pushups on rings)

    Skipped strength again today. My body has been enjoying the break. Foam roller and lacrosse ball on back/shoulders/hip flexor

    “Death by Thrusters with a twist”
    as Rx @ 65#
    Score = 140
    Completed round of 15. Made it to 10 thrusters in round of 16 then I died….

    Liked this WOD. What the hell is wrong with me???

    QOD – no ritual except the sleep deprivation portion that Jeff mentioned – staying up until midnight to satisfy my curiosity for the next day’s WOD. Its a sickness…

    1. Great work Lora.. You killed two WODS in a row.. Too much rest? Apparently my nightly WODS are not taxing enough for you!! Lol and I’m prepared for the backlash so let’s have it!! Lmao

    2. Nice job, it nearly killed me to finish round 14, did my last thruster with only 2 seconds left to rest!

  27. WU x2
    Clean 5RM: 100#

    WOD @ 55#: 100 reps (died after 11th round… only got 6 in the 12th round)… more than 50% push press but still happy I did it.

    sorry completely forgot to cancel my 3:15 class as I got in last minute for the 7 am class… no excuse beside 12 days straight of work and mentally exhausted… hope no one was out cause of me… more burpees to come…

  28. QOD — “Pee Break”

    CFWU x 2

    Cleans x 5

    95-115-135-155-175 Definite PR for reps πŸ™‚

    Thanks for the push Jeff, I was actually planning on going to 145, I feel a new 1 rep PR coming.

    WOD — Completed 11 and then got 6, but here’s where reading the WOD carefully comes in…I stopped after failing round 12. Then I saw Mario still going and I was sure he had too! Thanks for filling me in Mario…

    I think my total is 94 reps.

    1. You did great on the cleans marcel, impressive since you were 30# past where you were going to stop and it still looked easy.. Not bad for a couple of old timers! Lol

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