Friday’s QOD

*Reminder – we are closed this weekend for the Level 1 seminar

How many marshmallows do you think you could fit in your mouth at once? (not the mini ones)

Front Squats – 3RM

Death by Pullups
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.

Compare to Nov.12/15

Good luck to Melanie M, Melanie B, and Tamatha - they'll be doing a GoRuck event in Maine this weekend.
Good luck to Melanie M, Melanie B, and Tamatha – they’ll be doing a GoRuck event in Maine this weekend.

41 thoughts on “Friday’s QOD”

  1. WUx1
    Group WU and MOB

    Front Squats – 3RM
    105-120-135-155-170-180-190-200×1

    Death by Pullups
    14 10
    PR from 2013. Used “bunch of bands” did 13 10

  2. WUx1
    Group WU and MOB

    Front Squats – 3RM
    105-120-135-155-170-180-190-200

    Death by Pullups scaled chin up
    5 4
    Cashout
    250m row
    400 m run

    Thanks for sharing the bar Shawn.

  3. Mobility and Wu x 1 plus run 10 lengths
    Group Wu and mobility
    Front Squats 3rm
    Bar/135/225/245/265/295 x 2/295 x 3
    Need to be on my heels a little more toeing it a bit! Thanks, Kevin
    Wod ” Death by Pullups ”
    Strict with 20# vest
    12 rounds + 9 Reps
    Cashout 400m run + 30 unbroken wallballs + 10+5+5
    Great class Kevin! Great work 6 amer’s!

  4. MOB + Group WU

    Front Squats – 3RM
    135# x 1
    185# x 2
    205# x 2
    225# – 2 reps

    Death by Pullups
    6 rnds + 4 = 25 – Almost Flat Ring Rows

    $OUT – 400m Run

  5. How many marshmallows do you think you could fit in your mouth at once? (not the mini ones)
    How about 9 but not trying 🙂
    Front Squats – 3RM
    95-115-135-145-185-195
    Death by Pullups
    With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
    Use as many sets each minute as needed.
    Ring rows 11+10
    Looks like a 10# PR for Front Squat so yay!!
    Always fun sharing the bar with Anthony.
    Thanks Matt and Kevin!

  6. MOB + Group WU

    Front Squats – 3RM
    35#x5
    55#x5
    65#x4
    75#x3
    85#x3
    90#x3

    Death by Ring Rows
    16 rounds and 16RR

    cashout – 400m Run

  7. Front Squat x 3
    135 – 165 – 185 – 215 – 235 – 255(1)

    WOD as Rx’d
    15 rounds + 15

    Had half a pullup left when the minute came… so many rips.

  8. Front squats x5 – 45-95 x4-115. x3-135-155-165

    WOD
    Rx – 11 rounds

    Goal was 7 rounds…Happy!

    QOD: PR = 8. (Don’t try it).

  9. Warm up & mob
    Group mob
    Shoulder press 2RM
    95 x5
    115 x5
    125 x3
    135 x3
    155 x3
    165 x1 failed 2nd attempt.

    Death by pullups
    Scaled to ring rows
    12 rounds 12 reps

    Felt really good to get back after a month off. Have a great weekend everyone.

    Thanks Kevin and Matt

  10. Warmup and Mobility x 1 + 10 lengths of the gym
    Group Mobility

    Front Squats – 3RM
    35(5), 45(5), 55 (4), 65(3), 70(3), 75(3)

    Death by Pullups
    12 R and 10 reps

    400 M run – cashout

    Fun morning. Thanks Kevin!

  11. Warmup and Mobility x 1
    Group Mobility

    Front Squats – 3RM
    15(5), 25(4), 35(3), 45(3), 55(3), 55(3), 55(3)

    Death by Ring Rows
    16R + 13reps

    Cashout- 400 M run

  12. wux1 + group wu

    Front Squat x 3
    135 –175-200-225-255(1)knee was too sore

    WOD as Rx’d
    15 rounds + 9
    No PR – did 15+12 last time

  13. Front Squat x 3
    135(4) –170(4)-185-210-225#

    WOD as Rx’d
    10 rounds + 6 (PR of 3 rounds and 3 pull-ups)

    400m Run

    Open Gym
    Handstand negatives
    Clean and Jerk practice

  14. MOB + Group WU
    fun mix of yoga and crossfit. 👹

    Front Squats – 3RM
    35#x5/45×4/55×3/65×3/70×3/70×3/70×3

    Death by Ring Rows
    15 rounds and 11RR

    cashout – 400m Run

    Great class Jo!

  15. Warmup and Mobility x 1 + 10 lengths of the gym
    Group Mobility

    Front Squats – 3RM
    65(5), 75(5), 85(3), 95(3), 105(3)

    Death by Ring Rows
    16R and 15reps

    400 M run – cashout

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