Friday’s QOD

Dark chocolate, milk chocolate, or white chocolate?

Bench Press
3 x 55-65-75-80-85+

Weighted Bear Crawls (DBs)
3 rounds of 50’

Core Cashout

Keith

21 thoughts on “Friday’s QOD”

  1. Bench Press
    3 x 55-65-75-80-85+ (Max 8)
    95-115-130-140-150 X 8
    (Was going off #175, which I though may of been low as I haven’t tested in a bit..)
    So need to go up in Weight next week.

    Weighted Bear Crawls (DBs)
    3 rounds of 50’
    25, 35, 40. Then tried with #50 for “more fitness”, Actually like these!

    Core Cashout

    Tabata x 16 rnds, with grasshoppers & hollow holds….Lower back was hurting so switched to “Superman holds”.

    Thanks Matt for coaching.
    Tips in the bench seems to make more sense for me, and clicked!
    Good job 6 am’ers.

  2. Bench Press
    3 x 55-65-75-80-85+
    135-155-175-185-190X7 – personal best!

    Weighted Bear Crawls (DBs)
    3 rounds of 50’ W/15# – kept it as low as I could, tough movement.

    Core Cashout – aka wod in disguise… rough

    Thanks coach Matt, great job 6ames!

  3. Dark chocolate, milk chocolate, or white chocolate? If we have to pick I guess it would be Dark πŸ™‚

    Bench Press
    3 x 55-65-75-80-85+
    135-155-175-195-205×7
    Weighted Bear Crawls (DBs)
    3 rounds of 50’
    35-40-50-50

    Core stuff.

    Thanks Matt!

  4. Dark or milk chocolate

    Bench Press x 3
    55-65-75-80-85+ AMRAP
    45# 50# 60# 65# 70# x 5

    Weighted Bear Crawls w/DB 3 x 50’
    10#
    15#
    20#

    Core Cashout
    Spider-Man’s
    Hollow Hold

  5. QOD – White chocolate!

    Bench Press x3
    135-155-175-190-200×6

    DB Bear Crawls
    30-40-50#

    Cashout – gross

  6. Heather Skeard cooper

    Probably one of my least favourite combination of workouts lol…
    Chest was hurting so bad and so sore today so Bench was a sh*t show

    55-75-95-105-110 (2 reps)

    Weighted bear crawls 10-15-20#

    Core cash out

  7. Bench Press – subbed to seated dumbbell press
    3 x 15# – 20# – 25# – 25# (x4)

    Weighted Bear Crawls (DBs) – subbed to Overhead dumbbell walk
    3 rounds of 50’
    15# – 20# – 20#

    Core Cashout:
    Subbed to kickouts instead of grasshoppers.
    Subbed to squat hold instead of hollow hold.

  8. WUx1

    Bench Press
    3 x 55-65-75-80-85+
    95-115-130-140-150×6

    Weighted Bear Crawls (DBs)
    3 rounds of 50’ W/20-40-40

    Core Cashout

    Way to go early morn peeps!

    Thanks Matt!

  9. Bench press 75# x 8 max reps
    Bear crawl. 10# then 20#. Don’t think I did them right but will find out tomorrow when I see what hurts.
    Core was fun….I tried the “panting method” I learned when I was in labour many years ago….it worked!

    Dark chocolate ….best with red wine
    Milk chocolate…great with red wine when you’re out of dark
    White chocolate…perfectly acceptable with red wine when no other chocolate is on handπŸ˜‰πŸ˜‰πŸ˜‰

  10. OG

    Snatch pull + power snatch + snatch
    (1+2+1)x2 85-95#
    (1+1+1)x5 105-115-125-130-125#

    Pause front squat + front squat
    (2+1)x5 125-145-165-185-205#

  11. Crossfit.com 2017.12.11

    Find a heavy OHS x2 = 155#
    (started feeling really shaky so I stopped there)

    4 rounds
    500m Row
    10 OHS 155# > scaled to 55% of 155# = 85#
    = 11:59

  12. Bench Press
    3 x 55-65-75-80-85+
    95.115.125.135.140*4
    Weighted Bear Crawls (DBs)
    3 rounds of 50’ #25
    Core Cashout
    Tough Tabata
    Thanks Mario!

  13. Bench press
    155×5 185×3 225×3 245×3 265×3

    Then some bear crawls
    30s 40s then 50s

    Then the difficult core stuff

  14. Bench Press x 3
    55-65-75-80-85+ AMRAP
    55#, 65#, 75#, 80#, 85#x11

    Weighted Bear Crawls w/DB 3 x 50’
    15#
    25#
    30#

    Core Cashout
    Grasshoppers
    Hollow Hold

    Dark chocolate

  15. Lisa MacLaughlin

    White chocolate!

    Bench Press x 3
    55-65-75-80-85+ AMRAP
    40#, 50#, 60#, 65#, 70#x11

    Weighted Bear Crawls w/DB 3 x 50’
    10#
    10#
    15#

    Core Cashout
    Grasshoppers
    Hollow Hold

  16. Bench Press
    3 x 55-65-75-80-85+
    55-65-75-80-85(x18)#

    Weighted Bear Crawls (DBs)
    3 rounds of 50’
    15-25-30#

    Thanks, Blake, for the bench press tips, they really helped…I might not say “I HATE bench press” anymore after that!

  17. MOB + Group WU & MOB

    Bench Press x 3
    55%-65-75-80-85+
    135# – 155# – 175# – 185# -205#Γ—3

    Weighted Bear Crawls (DBs)
    3 rounds of 50’
    25# x2
    35# x1

    Core $OUT – Mt Climbers

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