Friday’s QOD

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What can you do today that you could not do a year ago?

Reminder – we are closed on Monday for Thanksgiving.

Floor Press x10
4 sets building

AMRAP in 12 min
10 Sandbag Front Squats
10 Burpee over Sandbag
100m Sandbag Run

Time for more sled pushes?

21 thoughts on “Friday’s QOD”

  1. Shawn Johnson

    WUx1
    Group WU + MOB

    Floor Press x10
    4 sets building
    125-135-145-150×8

    AMRAP in 12 min
    10 Sandbag Front Squats
    10 Burpee over Sandbag
    100m Sandbag Run

    5 Rounds + 4 Squats

    QOD
    Cossack sit squats

  2. Laura

    WUx1
    Group WU + MOB

    Floor Press x10 with Heidi 🙂
    4 sets building
    55-65-70-75#

    AMRAP in 12 min
    10 Sandbag Front Squats
    10 Burpee over Sandbag
    100m Sandbag Run

    4R + 17

    Thanks Shane!

  3. Heather sk

    515 class = amrap of Cindy for 20 mins yay…

    First day back after pulling muscles in my back at work 🙁

    Floor press:
    55-75-85-90

    WOD modified for my back:
    10 front squats with med ball
    15 sit ups
    100 m run with no weight

    Rounds in 12 mins = 6

  4. Stacey Simpson

    Seated Dumbbell Press x10
    10# – 15# – 15# – 15#

    AMRAP in 12 min
    10 Sandbag Front Squats
    10 Burpee over Sandbag
    100m Sandbag Run
    Score: 3 rounds & 10 squats

  5. Del

    What can you do today that you could not do a year ago?
    Um… Pullups, C2B, T2B, Pistols, Ring dips and I believe rope climbs. Some of these didn’t seem like they were achievable in a year either so I’m very excited to have accomplished these. Thank you Kevin and coaches!! You are the biggest reason for this! 🙂
    Floor Press x10 – 4 sets building
    135-155-165-170
    AMRAP in 12 min
    10 Sandbag Front Squats
    10 Burpee over Sandbag
    100m Sandbag Run
    6 Rounds + 18 reps
    Thanks Kevin!

  6. Christie

    Floor Press x10
    55-65-70-75#

    AMRAP in 12 min
    10 Sandbag Front Squats
    10 Burpee over Sandbag
    100m Sandbag Run
    3 Rounds 19 reps (should have tried to push and get that last rep run in, boo)

    Thanks Kevin, Happy Thanksgiving All

  7. Kevin

    Didn’t have time for floor presses.

    Snuck in the WOD between classes.

    7 rounds + 7 squats

    QOD: I don’t think I have any new physical abilities. Maybe a little faster/stronger. I am able to dig deeper mentally to push through discomfort.

  10. Gabriel

    5:15 class
    WUx1
    Group WU + MOB

    WOD
    Partner Cindy AMRAP in 20 minutes
    Me and Gilles got to 25 rounds with 1 rep short of 26.

    6:00am

    Group WU + Mob

    Floor Press x10
    4 sets building
    95# and it stayed there for all sets.
    Last set had only 9 reps

    WOD as RX’d
    AMRAP in 12 min
    10 Sandbag Front Squats
    10 Burpee over Sandbag
    100m Sandbag Run

    5 Rounds + 10 Burpees

    Great job morning folks!

    Thanks Shane!

  11. Gilles

    mob 5:15 class Cindy partner with Gab 25 round 14 squat
    floor press x 10 95 # x 10 4 set
    AMRAP in 12 min
    10 sand bag front squat
    10 burpees over sand bag
    100 m run sand bag run
    5 round

  12. Samantha C

    Group WU & Mob

    Floor Press x10
    35-55-60-70#

    AMRAP in 12 min
    10 Sandbag Front Squats
    10 Burpee over Sandbag
    100m Sandbag Run

    3 rounds + 4 Burpees
    12 Birthday Burpees for Carly.

    That whole thing felt awful. Could not catch my breath at all. Well done everyone.

  13. Hannah

    Floor Press x10
    4 sets building
    35-45-55-65lb

    AMRAP in 12 min
    10 Sandbag Front Squats
    10 Burpee over Sandbag
    100m Sandbag Run

    3 rounds and 8 burpees

  14. Shane Hayes

    Wu and mobility
    Group Wu and mobility
    Strength floor press x 10
    95/115/135

    Wod rx’d
    5 rds and 15m of the run
    Great class Kevin and great work everybody!!!
    Nice to see some new faces, Nick, Lauren and Jesse!

  15. francis landry

    WUx1
    Group WU + MOB

    Floor Press x10
    4 sets building
    95-135-155-1175

    WOD
    AMRAP in 12 min
    10 Sandbag Front Squats
    10 Burpee over Sandbag
    100m Sandbag Run

    5 Rounds + 2 burpees

  16. Aubrey

    WUx1
    Group WU + MOB
    Floor Press x10
    4 sets building
    55 75 95-105
    WOD
    AMRAP in 12 min
    10 Sandbag Front Squats
    10 Burpee over Sandbag
    100m Sandbag Run
    5 Rounds + 6 burpees
    Thanks Kevin

  18. Melanie M

    What can you do today that you could not do a year ago?
    I can now do toes to bar, now to figure out how to string them together!

    Floor Press x10
    4 sets building
    35 – 55 – 65 – 75
    Tried 80 but only managed 5
    AMRAP in 12 min
    10 Sandbag Front Squats
    10 Burpee over Sandbag
    100m Sandbag Run
    I was surprised how quickly my legs died and I had to dig to push myself to keep going ..
    4 rounds plus 13 reps
    I liked this one!

  19. Derek

    Floor Press x10
    4 sets building

    95-115-125-135

    AMRAP in 12 min
    10 Sandbag Front Squats
    10 Burpee over Sandbag
    100m Sandbag Run

    4 rounds + 20 reps

    Thanks Kevin

  20. Heather B

    Did this is OG Oct 12

    Floor press X10
    35-55-65-75 (PR)

    AMRAP in 12 min (~40#)
    10 Sandbag Front Squats
    10 Burpee over Sandbag
    100m Sandbag Run
    Score: 3 rounds & 20 reps

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