Friday’s QOD

If you were limited to only 5 exercises for your lifetime, what would you pick?

Tabata Power Cleans (135/95#)

Rest 3 min

Tabata Squat Snatches (95/65#)

Handstands in Tulum

83 thoughts on “Friday’s QOD”

  1. Workout from yesterday –
    Warm up
    Sports drills – sprinting with IT band resistance
    Played indoor soccer = hyper extend knee a little, and a twisted ankle

    Back Squat to 315×1 super low, felt good

    OHS 3RM – 135×3 – 155×3 – 185×3 cut it there with the no dumping rule.

    Push jerk practice 3RM went very well!
    135×3 – 155×3 – 185×3 – 205×3 – 215×3 – 225×3 – 235×2 (f)

    WOD destroyed me.

    10 rounds for time
    5 KBS at 60lb
    10 walking lunges with two 50lb dumbbells
    20 double unders

    13:27 OUCH. back blew up

    1. So you hyper extended your knee, twisted your ankle, and your back blew up. Good workout? πŸ™‚

  2. 1. rowing
    2. squats
    3. pushups
    4. pullups
    5. knees to elbows

    By the way, I hate all of the above πŸ™‚

    I modified today’s wod:

    Tabata Burpees: 68
    3 min rest
    Tabata Squat Snatch @ 65lbs: 32

    Total: 100

  3. WU x 1
    Burgener WU x 2

    35 x 5
    45 x 5
    55 x 3
    65 x 1 – Many attempts, some good and some not so good. I was having a hard time landing on my heels.

    Tabata Power Cleans @ 95#
    3 minutes rest
    Tabata Squat Snatches @ 55#

    Total: 52 + 29 = 80

  4. WU x 1
    Burgener WU x 2

    Strength: Snatch Squats

    Tabata Power Clean 55#
    Rest 3 minutes
    Tabata Squat Snatch 35#

    48 Cleans
    17 Snatches
    Total: 65

    QOD: Situps, Pushups, Squats, Pullups, Back Squat

  5. Why did I automaticaly think sexual exercise When I read the QOD and then read the comments and everyone picked CF exercises??

  6. WU x 1
    Burgener WU x 2

    Strength 5’s
    40-45-50 (stayed at 50 trying to work on my form, still not quite there yet)

    TABATA Power Clean 75 lbs
    Rest 3 minutes
    TABATA Squat Snatch 45 lbs

    Cleans: 36
    Snatches: 28
    Total : 64

    I felt cleans really heavy after 2 rounds, great WOD!! I need to work on my form for the squat snatch!! πŸ™‚

    QOD: Sit-Ups, Squats, Push Ups, Pull Ups & Deadlifts!!!

    Have a great weekend everyone!!

  7. QOD: Great question!!
    1: Clean and Jerk
    2: Pull-ups
    3: Push-ups
    4: Front Squat
    5. Deadlift

    Runner ups: Double unders, burpees

    SUPERBOWL PARTY!! The More the Merrier!!! To all Crossfitters and their extended family!!! My place anytime after 5:00pm (KickOff at 7:00pm I believe) – Football jerseys encouraged: Potluck is awesome. I’ll have the regular Football squares and other Superbowl party stuff!!! Again if there is anyone that thinks Touch football in the snow would be fun please say so CUZZZZ we should get a team together… I have another group that would be willing to play against us if I could get a Crossfit team together!!! That would be nuts!!

  8. QOD: Swimming, Thrusters, Push-ups, Burpees, Pull-ups

    Runners up: Rowing, Running, Deadlifts, Clean & Jerks, Front/Back/Air Squats

  9. WU x 1

    Strength: shoulder press
    95×5, 105×5, 115×5, 130×5, 145×2, 125×5

    Tabata power cleans 95# = 54
    Tabata squat snatches 65# = 25
    Total 79

  10. WU x 1
    Burgener WU x 2

    Strength: Snatch Squats

    Tabata Power Clean 65#
    Rest 3 minutes
    Tabata Squat Snatch 40#

    40 Cleans
    26 Snatches
    Total: 66

    QOD: Pushups, Squats, Planks, Kettlebell swings and Sprinting

  11. QOD : Wall ball, squat clean, burpees, Kettlebell swings, and the challenge of double unders…yet to succeed!

    Excited and dissapointed…I’m still rather new to crossfit and have enjoyed it thoroughly but just got news that I’m going to Labrador City for work for 2 months. No crossfit there! Will try to keep up with WOD’s on my own but will certainly miss the support. Thank you all and I look forward to getting back to the gym when I return.

  12. WU x 1
    Burgener WU x 2

    Strength: Practice Snatch Squats

    Tabata Power Clean 100#
    Rest 3 minutes
    Tabata Squat Snatch 65#

    56 Cleans
    24 Snatches
    Total: 80
    QOD: Ring Pushups, Squat Cleans, Chin-ups, Ring Dips, Sprints.

    When I can do muscle ups it would replace Chin-ups and Ring Dips and I would add Thrusters to the list.

  13. WU x1
    Burgener WU x2

    Strength: Squat Snatches

    Tabata Power Cleans (85#)
    Rest 3 min
    Tabata Squat Snatches (55#)

    Cleans: 33
    Snatches: 16
    Total: 49
    Disappointed with my score..but feel like I worked pretty hard this morning and don’t know that I could have done much better..

    Really struggling to stay focused during my workouts lately…thanks for keeping me on track Chantal!

    QOD: Running, swimming, pullups, pushups, and as much as I hate them, squats.

    1. I also think you worked pretty hard! You did a great job on keeping your reps consistent! This definately was a tough one. Happy Friday!

    2. Nothing wrong with that score Amanda. That was some heavy weights you used. (And your form always looks great on your lifts. I’d trade great form for speed any day)

  14. Wu, practised squat snatch
    Tabata cleans 95 lbs 41
    Tabata squat snatch 55 lbs 30
    Total score 71
    Really need to work on the technique for the snatch and ohs.
    My goal is to get my ohs before I get my cpp and oas….

  15. WU x1 Burgener x2
    Snatch Balance practice x3
    45 55 65 75

    Power Cleans 95# – 38
    Squat Snatch 65# – 25

    Total – 63

    Thanks for being my counter Heidi and you did awesome too! Great job with a tough WOD this morning all!

    1. QOD
      If I’m being nice to myself….
      OHS, Double Unders, Pullups or Muscle-ups, HSPU, T2B

      If I’m being not so nice….
      Wallballs, Rowing, Clusters, Box jumps, Burpees

  16. I love the Friday questions you guys do! I always take a peek.

    If I had to throw 5 exercises in to a metcon and call it “Jon” I’d put:
    Double Unders, front squats, pullups, box jumps, power cleans

    (lately I’m lovin’ the power snatches though….had to throw it in there….)

  17. WU x 1
    Burgerner x 2

    Practice squat snatch
    1×65…until time’s up!

    Tabata Power cleans @ 85#
    Rest 3 mins
    Tabata Squat snatch @ 55#

    Total : 47 + 24 = 71 total

    Not sure if I wanna be nice or mean to myself for the QOD, so i’ll take a little bit of both:
    Push Jerks, Box Jumps, Double Unders, Burpees and Pullups

  18. Wasn’t feeling it today for sure. Bar slipped out of my hands and I broke my clamps which I loved so much.
    Strength X 1
    Push Jerk
    Tabata Power Cleans @ 50
    Tabata Squat Snatch @ 25
    26(Missed one set due to breaking clamps) + 12 = 38

    Push Press, Rowing, Swimming, Pullups, Kettlebell Swings

    1. Question: do we have to be able to do all the movements (ex.: hand stand pushups, strict pull ups, muscle ups)? or can we scale the workouts?

      1. If its anything like last year, Rx is required to be in the official standings, but you can scale and still participate.

        Also I personally found that last year’s workout were well planned in terms of accessibility. Some of the weights were a bit heavy.

        Im sure the coaches can elaborate a bit more on this.

      1. But the tough mudder doesn’t soune like it’s all fun and games! Come onnnnn the games are only 20$ and you don’t have to pay extra gas or take a hotel room to participate! πŸ˜› heheh

      2. Yeah, everyone should join in the fun, honestly, these are some of the most fun workouts to do during the year, great atmosphere at the gym.

      3. Just registered. You guys get me to do the craziest things in 2012. It’ll be a lof of fun I’m sure! πŸ™‚

  19. Clean and Jerk
    Pull ups (certainly would not have said this 5 months ago)
    Front Squat

  20. WU x 1
    Burgener WU x 2

    Strength: Practice Snatch Squats

    Tabata Power Clean 55#
    Rest 3 minutes
    Tabata Squat Snatch 35#

    55 Cleans
    24 Snatches
    Total: 79

    Thanks Cheyenne for being my counter and cheerleader πŸ™‚

    QOD: Burpees, Pushups, Squats, Pullups, Back Squat

  21. WU x 1

    Burgener WU x 2

    Strength: Back squat x 1
    245-285-325-365(pr)-385(pr by 35lbs)

    Tabata Power Cleans 135#
    Rest 3 minutes
    Tabata Squat Snatch (sub with burpees sore shoulder)

    41 Cleans
    34 burpees

    Total: 75

  22. CFWU x 1
    Burgener WU x 2

    Strength – Squat Snatch

    Tabata Power Clean 135#
    Reset 3 minutes
    Tababa Squat Snatch 95#

    39 Cleans
    11 Squat Snatches

    Thanks for the video Kevin, those really help and I think I lost some weight since the last one you too!

    QOD: Running, Rowing, Toes to Bar, Situps and anything with a Kettlebell

  23. WU x 1
    Burgener WU x 2

    Strength: shoulder press x 5
    80-90-105-115-120-130 (5# PR for reps)
    Tabata Power Clean 125#
    Rest 3 minutes
    Tabata Squat Snatch 75#

    36 Cleans
    13 Snatches
    Total: 49

    QOD: bench press, shoulder press, pushups, back squat, and pullups
    I’ll be out of town for work next week so I won’t be at the gym πŸ™
    Have a great superbowl weekend everyone!

  24. WU

    HSPUs (strict): 8-8 (with 25#) 8-8-8 (no plate)
    Weighted Pullups (20# vest) — 10-10-10-10-8

    Tabata cleans with 125#
    Tabata squat snatch with 75#
    40 + 13= 53

    Then wednesdays home WOD with Kevin:
    8 min AMRAP
    5 burpees
    5 pushups
    Β 14 rounds + 4 burpees (yucky on the chest muscles) ugh!!!

  25. Back Squat x 5 -> 60- 70- 75- 85- 100 x 7 (amrap)

    Tabata Power Cleans @ 70# – 31
    Tabata Squat Snatches @ 45# – 17
    Total – 48

    Great job Karen!

  26. WU x 1
    Burgener WU x 2

    Strength: Squat Snatch Practice

    Tabata Power Clean 80#
    Rest 3 minutes
    Tabata Squat Snatch 55#

    53 Cleans + 20 Snatches
    Total: 73

    Thanks for counting for me Kevin – especially that round of 1 snatch!!

    QOD: 5 favs – Rowing
    Floor Wipers
    Unlike many of you, I didnt take the high road and pick my goats…I actually like these!

    1. Also, hand stand practice – not sure how Ill ever have the courage to make this into a HSPU πŸ™ but its a beginning.

  27. WU x 1
    Burgerner x 2
    Practice squat snatch
    Tabata Power cleans @ 135#
    Rest 3 mins
    Tabata Squat snatch @ 95#
    Total : 45+ 22 = 67
    Another WOD on paper that I thought seemed easy!! @&$&@&$&&! Wrong! Grip was effed

    1. … After cleans, but very happy with results.. Thank god for practice yesterday otherwise bar would have been too much! Lol

  28. Strength squat snatch
    45 x5 65 x 5 85 x3 95 x2 105 x2 115 x1 125 x 1. ( PR of 20 from wednesday)
    Tabata power clean 100#
    rest 3 min
    Tabata squat snatch 65#
    total: 52 + 25 = 77
    very tough wod

  29. WU x 1
    Burgener WU x 2

    Strength: Push Jerk x 3

    Tabata Power Cleans 105#
    Rest 3 minutes
    Tabata Squat Snatch 55#

    39 Cleans + 19 Snatches = 58

    I agree with Jeff…Thank God for the snatches yesterday as they felt much more coordinated today.
    I really felt like I pushed as hard as I could today, and once that almost puking feeling passed I feel pretty good!

  30. WU x 2
    Burgener WU x 2

    Strength – Squat Snatch
    Want to do this again and work out to more weight. Love it!

    Tabata Power cleans @ 115#
    Rest 3 mins
    Tabata Squat snatch @ 65#
    Total : 49+ 27 =76

    Foam rolling

    Thanks for keeping score Pierre and nice to meet you! Excellent job on the WOD!

    Great jon 5:30 gang!

  31. QOD: Pullups all variations, squats, pushups, burpees and box jumps.

    Have a great weekend fella CrossFitters!

  32. Made myself an “At Home” WOD…

    Toes through Rings
    Jump Squats

    Time —> 13:39

    I signed up for the Games today too! I’ll probably miss the first WOD while on vacation but it doesn’t matter… it’s all for fun.

  33. WU x 1
    2 x 5 Thrusters 45# (Rx of my favorite physiotherapist)
    Burgener WU x 2

    Practiced Snatch and Squat Snatch with 35# and 45#

    Tabata Power Clean 65#
    Rest 3 min
    Tabata Squat Snatch 45#
    Total: 48+18=66

    Not bad for a sick girl! Glad I came anyway!
    … and I did everything possible to keep my germs to myself (including washing my hands about 5x)

    Thanks Lora for counting for me!

  34. WUX1 + Bergener WU
    Practiced Power Cleans (55 -65 -75)

    WOD: “Modified”
    Tabata Cleans @ 65#… 5+4+4+5+4+5+3+4 = 34
    Tabata Burpees …… 6+5+5+4+4+4+4+5 = 37
    TOTAL ==> 71

    Have a great weekend!

    1. QOD:
      ~ Squats (all kinds)
      ~ Situps
      ~ Skipping
      ~ Kettle bell swings
      ~ & Burpees (seem to like these lately – imagine!)

  35. Mobility + Physio Exercises

    WUx1, Burgener WUx2

    Front Squat 5RM 155-165-185-205

    WOD Rx = 45 + 18 = 64
    – Was a tough one, liked it. Perfect to work on muscle endurance and cardio required to lift heavy during WODs.
    – Lower back was getting tired on the squat snatch, but no sharp pain on either side, an improvement of some sort.

    Good job everyone! Have a good week-end!

    1. And did this wod a couple weeks ago.

      Cleans – 56 reps
      Snatch – 23 reps

      Total – 79 reps Rx’d

  36. WU x 1
    Burgener WU x 2
    Strength – Squat Snatch

    Tabata Power cleans (115#)
    Rest 3 mins
    Tabata Squat snatch (65#)
    Total : 53 + 21 =74

  37. Mobility
    WU x 1
    Burgener WU x 2

    Hang squat snatches
    Power squat snatches
    Form still needs work: many of my reps were snatch –> OHS. UGH.

    WOD as Rx
    Tabata Power Cleans @ 95#
    Rest 3 min
    Tabata Squat Snatches @ 65#

    Total: 53 + 20 = 73

    This was much harder than it looked!
    Thanks for keeping score for me Nath πŸ˜€

  38. WU x 1
    Burgener WU x 2

    Squat Snatches x 3:

    Tabata Power Cleans @ 80#
    Rest 3 min
    Tabata Squat Snatches @ 50#

    Total: 36 Cleans + 26 Snatches = 62

    Great WOD, but very tough. Thanks for counting and pushing me Joanna. Cleans were really heavy for me, and oh that sinking feeling when thought I only had 1 round left, & Jo broke the news there were still 3. It was a devastating moment.

    QOD: OHS/Running/Push Jerks/Box Jumps/Lunges

    and to all of you who answer pull ups…..REALLY????? WHAT’S WRONG WITH YOU????

  39. wu x 1

    burgener wu

    cleans x 5: 45, 55, 60, 65, 65

    wod: tabata cleans @ 55 = 31
    squat snatch @ 35 = 13

    total is 44

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