Friday’s QOD

What do you do after a WOD? Fall over? Walk around?Ā 

HEAT LIST for tomorrow.

 

AMRAP in 10min:
10 Deadlifts (185/135#)
30 Double Unders

Compare to Apr.21/11

Amanda taking the CrossFit position to a whole new level

80 thoughts on “Friday’s QOD”

    1. Oh! And for the QOD, I usually check my book, write my points right away cause if not I’ll forget! lol
      Sometimes I fall over though…lol

      1. You’re welcome!
        Thought it was pretty neet too and wanted to share it with you guys! The more pointers we can get the better!!
        Alright then… tomorrow is the big day!! šŸ˜€

    1. Could I do mine tonight too?? I go at 6:30 though…Cause I don’t know if I have that in me in the morning… Im still going tomorrow but doing my burpees tonight would be nice… šŸ˜€

      1. You can, yes.

        I make the heat lists on Thursday nights, so I need to know your intentions before that. Otherwise, I’ll have judges assigned to blank spots when I could use them elsewhere.

      2. ok…I wasn’t aware of that…
        I knew we had to sign in before thursday, but I didn’t know we had to say what day we’re acually making the workout…but yeah, it makes sense…
        If it cause trouble, I’ll do them tomorrow morning…
        ALL of my other workouts will be done on Saturdays… just burpees… I might have a bit more energie for that at night…lol
        But like I said, if it disrupt something, I’ll do them tomorrow… not a big deal! šŸ™‚

  1. WUx2

    Squat Cleans x 3
    75-85-95-105-115(PR reps)

    Practiced what we learned in the Clean WOD earlier, keep arms straight, hook grip. Thanks Joanna for the tips this morning.

    WOD: AMRAP 10 minutes
    – 10 Deadlifts @ 95#
    – 30 Double Unders (scaled to 10 Double Unders + 60 Singles)

    Score: 7 rounds

  2. WUx2

    Strength: Cleans x 5
    115-125-125-135-145

    WOD: AMRAP 10 minutes
    – 10 Deadlifts @ 145#
    – 30 Double Unders (scaled to 90 Singles)
    Score: 6 rounds + 16 singles

  3. Strength push jerk x5 to 125
    WOD: AMRAP 10 minutes
    – 10 Deadlifts @ 125#
    – 30 Double Unders
    10 rds

  4. WU x 2

    Strength 3x front squats
    96-110-120-130-140

    Double under warmup – 29 in a row PR šŸ˜€

    Wod:
    AMRAP 10 mins
    10 deadlift 135# (rx’d)
    30 DU’s

    Total: 4 rounds + 13 DU’s

    Good one!

    QOD : It depends, today was definately a ‘lay down on the floor to catch my breath’ wod, but on the days where it’s more strength then cardio wod, I walk around to ‘shake it off’

    1. Gongrats on your double under PR! You’ll have to give me a few tricks! I still don’t have it in me…

    2. They were just coming really smoothly this morning… Too bad it’s burpees tomorrow and not DU’s! Can’t wait to see your faces !! šŸ˜€

  5. Am i listed twice on the heat list for tomorrow? (heat 1 and 5)

    QOD: I love to lay flat after a WOD, feels nice.

  6. Great Pic Amanda šŸ™‚

    QOD: I like to walk around if I can šŸ™‚

    WUx2

    Strength: Cleans x 5
    45-50-55-65-70-

    AMRAP 10 minutes

    10 Deadlifts @ 75#
    30 Double Unders (scaled to 90 Singles)

    Score: 6 rounds + 10 Deadlift

    Thanks for the Help this morning Joanna šŸ™‚ Helped alot

  7. WU X 2
    push-ups
    Strength, Front Squat
    5 2 95, 115, 135, 155, 175 (pr by 10)
    felt very comfortable

    10 mins AMRAP
    10 deadlifts 145#
    90 singles
    7 rounds plus 5 DL’s
    good work-out
    (this one would be great to continue for 15 mins rather than 10)
    Good Luck to everyone toimorrow.

  8. Happy Friday Everyone šŸ™‚

    Strength: OHS x 5
    35-45-50-55-65

    WOD: AMRAP 10 minutes
    – 10 Deadlifts @ 105
    – 30 Double Unders

    8 rounds 6 Deadlifts

    I’m pretty sure I got 9 round, 6 deadlifts but I didnt have enough pennies and then screwed up counting…oh well, my own fault. Either way, I liked this one šŸ™‚

    Good luck to everyone in tomorrow’s heat. I’d come to cheer on but I’m coaching basketball final in Saint John at Harbour Station šŸ™‚ wooohooo.

  9. For those of you still working on mastering those Double Unders, I had posted this great video from Practice CrossFit on the Facebook group.

    Thanks to these tips I was able to more than DOUBLE my PR from 2 to 5! šŸ™‚

    http://youtu.be/Ix8TbKyvJcw

  10. WU X 1

    AMRAP 7 mins
    Burpees.
    85

    10 mins AMRAP
    10 deadlifts 95#
    30 DUs
    6 rounds plus 27 Dus

    Deadlifts were at 50% and a good thing too, form was crap.

    the burpee video helped a lot, key take away was to keep moving. I definitely recommend keeping a constant pace from the beginning.

    QOD: I was tought from a young age to walking around was the best way to catch your breath. Since crossfit moncton, you dont see me walking around too much after a wod, i’m sitting on the floor.

  11. 1x Push Press 45-50-55-60-65-70

    WOD: AMRAP 10 minutes
    – 10 Deadlifts @ 100#
    – 30 Double Unders (scaled to 90 Singles)
    Score: 6 rounds + 54 singles

    Good luck at the games y’all!

  12. WU x 2
    Strength
    Front Squat 3’s
    85-95-105-115-125

    WOD
    first 4 rds @135lbs last ones @125lbs
    My form was not good :(!!
    90 singles

    Total: 6 rds + 10 DL

    Burpees tomorrow so nervious and excited at the same time !!!

  13. WU x 2

    Strength – Front Squat x 5
    95, 105, 120, 135, 150

    AMRAP in 10min:
    10 Deadlifts (60% max = 135#)
    30 Double Unders (90 Singles)

    7 Rounds + 10 Deadlifts + 88 Singles. So close.

  14. CFWU x 2

    Strength – Deadlifts x 3
    245-265-285-325-365(2)

    WOD – AMRAP in 10 mins
    10 Deadlifts 185#
    30 Double Unders

    8 Rounds and 10 Deadlifts

    Great job on the Burpees Amanda and Tim!

  15. wu x 2
    strength – Front squats x 5
    60, 65, 70, 80, 90 really bad form rounded shoulder knees in front of my toes, really piss off my lower back this morning

    WOD : AMRAP in 10 min
    10 Dead lifts (95#)
    scale – 90 singles

    Total rounds – 3 with 95# 2 modified dead lifts (lift one end of the bar) Thanks Kevin for all the help
    cash out – plank (1:30)

  16. wu x 2
    strength – Push Press x 3
    95, 115, 125, 135, 140, 145

    WOD : AMRAP in 10 min
    10 Dead lifts (185#)
    scale ā€“ 90 singles

    Total rounds = 6 rounds & 30 singles

  17. CFWU x 2

    Shoulder Press @ 175
    3×95
    3×115
    3×125
    3×140
    3×155

    WOD: AMRAP in 10 min

    10 Deadlifts #185
    90 Singles

    5 Rounds + 10 Deadlifts

  18. Games WOD 12.1 -> 88 reps
    Like AJ told me, us 225 plus lbs. should be excempt from these kind of WOD’s šŸ˜€

  19. Games WOD 12.1 complete!!!
    Did it in the little hotel gym.

    AMRAP 7 minutes of Burpees.
    Touched the ceiling which was 8.5 inches above reach.

    Score —> 78

    I’ll post the video later! šŸ™‚

  20. WU

    WOD: AMRAP 10 minutes

    10 dead lifts 135 lbs
    30 double under’s

    8 rounds + 22 double under’s

    Good WOD!

  21. WU

    Push Jerk x 3
    55-65-75-85-95(F)-95(PR Reps) šŸ™‚

    WOD: AMRAP 10 min
    – 10 Deadlifts 120#
    – 90 Singles

    5 rounds + 37 singles

    I don’t know what was wrong with my skipping tonight, I kept tripping on the friggin rope…

  22. 1 set of back extensions; + practice DU’s (got 17 in a row!); + Deadlift practice 125#

    WOD: AMRAP in 10 Min.
    – 10 Deadlifts 110#
    – 30 DU’s (Round1).. 90 Singles remainder

    4 Rounds + 10 DL’s + 55 singles

    Very unfocused tonight. Wore myself out with the DU’s in R1… so switched to singles.

  23. WUx2

    Strength – Back Squat x5
    (Was supposed to be front squat and used the FS weights so a redo on Monday)
    135-155-175-195

    WOD : AMRAP in 10 min
    10 Dead lifts (185#)
    scale ā€“ 90 singles

    Total = 6 rounds 3 DL

    Some stretching, foam rolling and 1 min plank.

    Great job 5:30!

    Excellent job to all who done the Open 12.1 thus far!

  24. QOD: I walk around most times, may drop to a knee or lay on something but you will never see may lay down. That’s just me lol.

  25. WOD 12.1

    80 Burpees

    Thanks so much for judging me Johnny!
    I stayed honest even when you couldn’t quite see if my right hand had touched. But I knew it hadn’t, and regardless of what I scored, I wanted every single one to be legit.

    Wish I could be there tomorrow to cheer you all on…. specially now that this one is behind me.

    Amazing job K-Woo and CoJo on a hell of a run at 12.1!

  26. WU x 2

    Strength: Push press (x1)
    45(10)-85-100-115-130-140 (5# PR) šŸ™‚

    WOD: AMRAP 10 min

    10 Deadlifts @ 135#
    30 Double unders

    Total = 8 rounds + 10 deadlifts + 9 double unders

    Arggghhhh – double unders made me crazy tonight. Some rounds I could do 30 unbroken, and some rounds I struggled to string 2 together…but I stuck it out and fought the urge to switch to singles.

    LOVED the deadlifts!

  27. Re-did 12.1 with a slightly different strategy.

    Got 103 burpees. And a bloody knee.

    Thanks for all the cheering everyone. And thanks for judging Handsome Rob.

  28. QOD: Never lay down!! Just keep moving or you may be mistaken for a corpse šŸ™‚

    See you in the morning Burpee Team (so excited…)

  29. Front squats 5x – 45-50-55-60-65

    WOD @ 75#
    Total 6r + 83 singles …

    Was swearring alot tonight…kept tripping on my feet while skipping…7 MORE AND I WOULD OF GET 7 ROUNDS!!! lol

  30. wu x 2
    strength x 3
    push press
    65-70-85-80-85

    WOD
    AMRAP 10 minutes
    10 Deadlifts 110#
    90 Singles
    2 rounds and 80 singles

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