Friday’s QOD

Tomorrow’s heat list

Today is a great day to ________________.

5 rounds
10 Hang Squat Cleans (135/95#)

Jane splits a boss!

50 thoughts on “Friday’s QOD”

  1. WU x 2
    Practiced Toes-to-Bar (6 in a row)

    Push Jerk x 5
    115-120-125-130, 115 x 10

    WOD: 5 Rounds
    10 Hang Squat Clean @ 95#
    10 HSPU (Scaled to 15 Push Ups)

    Time: 14:25

    First, thanks for the welcome 6 AM-ers!
    I really didn’t feel like I had all my strength this morning…combined with taking a tad too much weight on the Hang Squat Cleans.

    See you at 12.3 tomorrow!

  2. WU x 2

    Strength: Back Squats x 5

    WOD: 5 Rounds
    – 10 Hang Squat Clean @ 95#
    – 15 Push Ups (scale from 10HSPU)
    Time: 9:54

  3. Wu x 1

    Games WOD 12.3

    5 rounds and 10 box jumps = 190 reps. Goal was 6 rounds.

    This wod is so well put to gather to wipe you out its ridiculous…haha. To do box jumps at a decent pace, once you jump off the box, use bent knees to help jump back up. = a little more tired legs. On to Press. When push press doesnt cut it, push jerk kicks in but your legs are still tired from box jumps. On to T2B and now of course your shoulders are tired even though you dont use them that much but just enought to lose form…..It all equals to a huff and puff felt like puking Trent… hahaha. But the best part is the calm after the storm, feels great.

    Have fun Tomorrow guys.

    QOD = Today is a great day to be productive.

    1. Great job on the wod, Trent! Thanks for the play by play, I’m considering myself officially warned for tomorrow. πŸ™‚

  4. WOD Rx’d


    Today is a great day to…be thankful, think happy thoughts and smile enough to make the whole world wonder what you’re up to πŸ™‚

  5. Today is a great day to be excited about the last Friday for Standard Time. Longer evenings are just around the corner and spring it on it’s way. Sorry Frank!

  6. Today is a great day to take advantage of my last day of vacation. I slept until 11:00 this morning! NICE!!!

    My upper abs are still soooooooo sore from Wednesday’s toes to rings. I cannot remember the last time my abs and lats have been this sore!!!

    1. I know, killer those were!! We were all saying its worse today than yesterday…hopefully that means back to normal for tomorrow!!
      Hope you had a great March Break πŸ™‚

  7. QOD: To take a mini road trip….to enjoy the sun….to enjoy the last day of march break……to get excited for games WOD in the am…..and to tell someone you appreciate them!

  8. WU X 2
    strength, worked on some light OHS’s
    did not want to tire out for tomorrow

    5 rounds of
    10 hang squat cleans
    15 push ups

    looking forward to tomorow’s games.
    should be interesting.

  9. WOD 12.3
    Total: 27

    I tried for T2B but did not happen(17 min left) πŸ™‚ glad I was able to do my BJ’s at least!!
    Godd luck everyone tomorrow!! Trent you did awesome!! so proud!! I am T2B jealous of you hehe :)!

  10. Darrell Dryden

    Squat cleans
    135×5 155×3 175×2 195×1 200x1pr 205 fail
    cleans @ 120# and using ab matt with 45# plate for hspu
    14:37 I think??
    Jane nice picture.

  11. wu x 2
    strength – roller on my legs
    Practice clean @ 95#

    WOD : 3 rounds
    scale – 10 clean (95#)
    scale – 15 push ups

    Time = 3:10 my legs are so sore from yesterday

  12. WU X2
    Deadlifts: 95×10 .. (X3)135 – 145 – 155 – 165

    WOD: “5 Rounds”
    10 Hang Squat Cleans @ 60#
    15 Push-ups (knees)
    TIME: 11:15

  13. wu x 2
    stretch and practice for WOD 12.3
    Looking forward to tomorrow
    Great job on the WOD Andrew!

  14. WU x 2
    practiced Squat Cleans to 75# , practiced HSPUs


    10 Hang Squat Cleans @ 55#
    10 HSPUs (25# plate & ab mat)

    time= 9:22

    First time doing HSPU’s in a WOD, I liked it!

  15. What an evening at CFM! There were a lot of people getting ready for WOD 12.3 tomorrow and I’m pretty sure everyone left feeling really confident. It was great to see so many people working that hard to prepare.

    Awesome work from those that tackled today’s WOD and a big congrats to Liam, Jocelyn and Andrew for their results on 12.3 tonight! Fun night! πŸ™‚

  16. WU x 2

    Strenght Shoulder Press: X5
    65-75-85-95(PR for reps) Finally! πŸ˜€ (Ran out of time)

    WOD: β€œ5 Rounds”
    10 Hang Squat Cleans @ 85#
    10 HSPU

    Time: 11:28

    Thanks for the push tonight Jeff! I needed it. Still not feeling 100%

  17. Forgot gym shoes, had to go back home to fetch.
    Once I got back,
    WOD: 12.3

    4rds +
    15box jumps, 12 push jerks, 2 toes to bar
    Total:173 reps

    Holy lung burner!
    Glad that’s behind me.
    Good luck with this one tomorrow everyone!

  18. Mobility + WUx1

    Stretching, foam roll, practiced a few box jumps, stick and unloaded bar push press as well as T2B.
    Big crowd at the Box doing simalar πŸ™‚

    Great job Andrew on 12.3!

  19. Wu x 2

    Strength_Deadlift x3


    Wod. 5 Rounds
    10 hang squat clean 50#
    10 hspu (15 pushups)

    Time: 11:02

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