Friday’s QOD

We have another Bring a Friend Day next Wednesday. Why do you think your friends are hesitant to try CrossFit?

1 Hang Power Clean + 1 S2OH
5 sets building

5 rounds
AMRAP in 2 min
5 Hang Power Cleans
5 S2OH
Rest 2 min between rounds

*You pick your weight. If you set the bar down during the 2 min, you must do 5 burpees immediately.
*If you go unbroken in 2 min, add more weight.

35 thoughts on “Friday’s QOD”

  1. MOB+WUx1
    Group WU+MOB

    1 Hang Power Clean + 1 S2OH
    5 sets building
    65-115-125-135-145

    WOD @ 95-105-110-110-110
    Rounds 30-20-25-22-24 total 121

  2. MOB+WUx1
    Group WU+MOB

    1 Hang Power Clean + 1 S2OH
    5 sets building
    85-105-115-125-135

    WOD @ 90-90-95-95-95
    Rounds 36-39-25-31-33
    Total: 164 reps

    Nice class Matt!! Good job everyone 😉

  3. MOB + Group WU & MOB

    1 Hang Power Clean + 1 S2OH
    5 sets building
    #115

    5 rounds
    AMRAP in 2 min
    5 Hang Power Cleans = 95# – 105#
    5 S2OH
    Rest 2 min between rounds

    TOTAL: 103

  4. 1 Hang Power Clean + 1 S2OH
    5 sets building
    95-135-155-165-185
    5 rounds
    AMRAP in 2 min
    5 Hang Power Cleans
    5 S2OH
    75-95-105-115-115
    50-45-41-33-24
    Total = 193

    Thanks Matt!

  5. 1 HPC + 1 S2OH
    45-55-65-75-85

    WOD
    Min 1 – 45# 31 reps
    Min 2 – 50# 30 reps
    Min 3 – 55# 28 reps
    Min 4 – 60# 21 reps
    Min 5 – 70# 14 reps with 5 burpees
    126

  6. MOB+WUx1
    Group WU+MOB

    1 Hang Power Clean + 1 S2OH
    5 sets building
    65-95-115-135-155

    WOD @ 75-85-90-90-90
    Rounds 45-32-27-27-31=162

    Great work morning crew!

    Thanks Matt!

  7. 1 Hang Power Clean + 1 S2OH
    115 – 135 – 155 – 175 – 185

    5 rounds of:
    AMRAP in 2 min
    — 5 Hang Power Cleans
    — 5 S2OH
    Rest 2 min between rounds

    1) 4 Rounds + 3 @ 75#
    The rest at 85#
    2) 3 Rounds + 8
    3) 3 Rounds *brain fart…dropped the bar.
    4) 3 Rounds + 3
    5) 3 Rounds + 6

    Score: 180

    After 2 rounds, strategy was to do 2.5 rounds fast, do 5 burpees and finish up.

    Not sure how my math came to 166 at the gym but this seems more accurate.

    Class 999 with my buddy Anthony!
    Nice to play with the 7 am folks!

  8. 1HPC + 1S2OH
    Building up
    45-50-55-60-70

    5 rounds AMRAP in 2 mins

    35#-40#-45#-45#-45#
    34-29-22-21-22
    Total 128

  9. 1HPC + 1S2OH
    Building up
    55-75-80-85-90

    5 rounds AMRAP in 2 mins

    55#-60#-65#-65#-65#
    Total 127

  10. 1 Hang Power Clean + 1 S2OH
    5 sets building
    55-75-85-95-105#

    5 rounds
    AMRAP in 2 min
    5 Hang Power Cleans
    5 S2OH
    Rest 2 min between rounds

    55-65-75-80-85# for 109 Reps
    No burpees, but a bit slower.

    Thanks Kevin!

  11. 1 HPC + 1 S2OH
    55-65-75-80-85#

    WOD
    55-60-65-65-65#
    42-34-26-19-27 total 148 reps
    0-0-5-10-5 burpees

    I think this may the 1st time I liked doing burpees in a WOD !

    Thanks Kevin
    Awesome Friday noon class

  12. Strength – 1HPC + 1S2OH
    65-85-95-105-115

    WOD @ 65# first round (unbroken), 70# all other rounds (1 break per round)

    148 reps

    That got bad really fast. Oof.

    1. WOD reps each round were…
      45-25-27-25-26

      Break after 20 reps, then as many as I could in the last 20-25 seconds after burpees 🙂

  13. 1 Hang Power Clean + 1 S2OH
    5 sets building – dumbbells
    10# – 15# – 20# – 20# – 20#

    5 rounds
    AMRAP in 2 min
    5 Hang Power Cleans
    5 S2OH
    Rest 2 min between rounds
    Round 1 @ 10# DB = 31 – no down ups
    Round 2 @ 15# DB = 23 – 5 down ups after 20 reps
    Round 3 @ 15# DB = 23 – 5 down ups after 20 reps
    Round 4 @ 15# DB = 23 – 5 down ups after 20 reps
    Round 5 @ 15# DB = 30 – tried to go unbroken, 2 down ups after 30 reps.
    Total: 130 reps

  14. 1 Hang Power Clean + 1 S2OH
    5 sets building
    65-85-95-105-125#

    5 rounds
    AMRAP in 2 min
    5 Hang Power Cleans
    5 S2OH
    Rest 2 min between rounds
    R1(65#, 33 reps)
    R2(75#, 23 reps)
    R3(80#, 20 reps – broke once)
    R4(75#, 25 reps – broke once)
    R5(75#, 22 reps – broke once)
    123 total.

  15. Heather Skeard cooper

    Building hang clean + s2OH
    85-105-115-125-135

    WOD al at 85… should of went with lighter because my wrists couldn’t handle it

    Total reps = 113

  16. WUx1
    Group WU+MOB

    1 Hang Power Clean + 1 S2OH
    5 sets building
    95-115-155-175-195

    WOD @ 75-85-95-95-95
    Rounds 51-31-23-23-20
    total 148
    lower back started to hurt after 1st round which really slowed me down.
    missed a few classes this week due to cold

    Nice to see new members, Steve and Lee, and a returning member Ryan at the 5 PM class!

  17. 1 Hang Power Clean + 1 S2OH
    5 sets building
    75#-85#-95#-105#-115#

    5 rounds
    AMRAP in 2 min
    5 Hang Power Cleans (70#)
    5 S2OH
    Rest 2 min between rounds

    Total: 114 Reps

  18. Lindsay Sherwood

    1 Hang Power Clean + 1 S2OH
    5 sets building
    35-55-65-75-85

    WOD: a bit of a disaster haha Started too heavy and struggled to squeeze out many reps.

    55-60-60-60-55 (bartered with Kevin to do extra burpees to take weight off my bar)

    Total: 81 reps

  19. 1 hang power clean + 1 push jerk
    45-55-65-75-85

    WOD
    Round 1 @ 45#: 40 Reps / 0 Burpees
    Round 2 @ 50 #: 36 Reps / 0 Burpees
    Round 3 @ 55#: 30 Reps / 5 Burpees after the 2nd set
    Round 4 @ 55#: 33 Reps / 5 Burpees after the 2nd set
    Round 5 @ 55#: 35 Reps / 5 Burpees after the 3rd set

    Total Reps = 174
    What a grip killer!

  20. Hang power clean and shoulder to overhead
    135-155-185-195-215
    215 hang clean is a PR for me

    Then the WOD
    Round 1 95
    Round 2 100
    Round 3-4-5 105. Decided that it was good to do a round of burpees

    149 reps

    Then some open gym
    OHS from the rack followed by a power clean ( because I had to put it back in the rack and forearms were scorchin )
    135
    135
    155
    155
    175
    175
    185(f) but did the clean lol. I couldn’t hold a pen at this stage

  21. 1 Hang Power Clean + 1 S2OH
    5 sets building

    65-75-95-135

    WOD @ 65-75-80-80-85

    Rounds 45-38-30 + burpees – 30-31

    Total – 174

  22. 1 HPC and 1 S2OH

    95-115-135-165-185

    Wod

    75# – 42
    95# – 36
    105# – 32
    115# – 30
    135# – 19

    Total – 159

    No burpees! That last round was close though.

  23. OG

    T-spine

    1 HPC and 1 S2OH

    65×5 – 75×5

    Wod

    75# – 52
    80# – 30
    80# – 30
    80# – 30
    80# – 30

    Total – 172

    Rounds 2-5 each had a set of burpees at the end

  24.  Why do you think your friends are hesitant to try CrossFit? I think my friends are fairly convinced I am crazy, so their theory is anything I recommend can’t be good!

    1 Hang Power Clean + 1 S2OH
    5 sets building
    55 – 65 – 75 – 85 – 90

    5 rounds
    AMRAP in 2 min
    5 Hang Power Cleans
    5 S2OH
    Rest 2 min between rounds
    1) 55# – 35reps
    2) 60# – 30 reps plus 5 burpees
    3) 60# – 30 reps
    4) 65# – 28 reps
    5) 70# – 20 reps plus 5 burpees
    *You pick your weight. If you set the bar down during the 2 min, you must do 5 burpees immediately.
    *If you go unbroken in 2 min, add more weight.

    I got mad at myself for dropping the bar in the second round and stubbornness kicked in.. Grip just plain died in the last round and even stubborn me couldn’t hold the bar lol
    Strangely I liked this one!

  25. Well that was yucky.

    95# – 55
    105# – 40
    115# – 27
    125# – 19 (burpees)
    125# – 24 (strategic burpees)

    Total – 165

  26. 1 Hang Power Clean + 1 S2OH
    5 sets building
    5 rounds
    AMRAP in 2 min
    5 Hang Power Cleans 55.60.65
    5 S2OH
    2 sets of burpees in the middle
    Rest 2 min between rounds
    147

  27. Lisa MacLaughlin

    MOB+WUx1
    Group WU+MOB

    1 Hang Power Clean + 1 S2OH
    5 sets building
    35-45-50-55-60#

    WOD @ 35-40-45-55-55#
    Rounds 29-30-26-17-15
    Total: 117 reps

    Brain stopped working after third round. Added 10# but should have added5#. Burpees in last 2 rounds

  28. Wu and mobility
    Strength 1 HANG POWER CLEAN + 1 S2OH
    95/135/185/205/225/225

    Wod 5 rounds
    AMRAP IN 2 MIN
    5 HPC
    5 S2OH
    REST 2 MIN
    95/115/125/125/125
    189 REPS
    60
    42
    31 5 burpees
    30 5 burpees
    26 10 burpees
    Grip was toast, my hands wouldn’t even open for the burpees, ouff…
    Thanks for the great class Jo!!

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