Friday’s QOD

Complete the following sentences:
2017 was…
2018 is going to be…

Floor Press x5
40-50-60%

EMOM for 12 min
Min 1 – KBS (50/35#)
Min 2 – Situps
Min 3 – Lunges

This is 12 minutes of straight work. You’ll be looking for ways to get rest, like trying to locate your water bottle (you won’t be dehydrated in 12 minutes), or frequent trips to the chalk bucket (no, chalk won’t have you lunge faster). So just put your head down and get to work. You won’t be in pain, you’ll just be uncomfortable. Get used to it – I’ll be dishing out lots of opportunities for discomfort in the coming weeks.

The newest addition to the CFM family

26 thoughts on “Friday’s QOD”

  1. Floor Press x5
    40-50-60%
    95-115-135
    EMOM for 12 min
    Min 1 – KBS (50#) 24-24-24-29
    Min 2 – Situps 25-25-25-30
    Min 3 – Lunges 25-26-27-30
    Total = 314

    Thanks Mario!

  2. Floor Press x5
    45 – 55 – 65#

    WOD – EMOTM 12 min
    1) KBS 35# (28 | 23 | 20 | 24)
    2) Situps (18 | 17 | 19 | 21)
    3) Lunges (24 | 25 | 24 | 34)

    Total: 278 reps

  3. Floor Press x5
    40-50-60%
    35#-55#-65#

    EMOM for 12 min
    Min 1 – KBS (35#)23-20-19-21
    Min 2 – Situps 18-19-19-19
    Min 3 – Lunges23-26-26-29
    Total:262

  4. WOD at home with Janelle

    Floor Press x5
    40-50-60%
    95-115-135

    EMOM for 12 min
    Min 1 – KBS (50#) 25-20-20-23
    Min 2 – Situps 25-24-23-25
    Min 3 – Lunges 30-31-31-35
    Total = 312

  5. Floor Press x5
    40-50-60%
    55 (wu) then 65-75-85#, then Blake gave me some good pointers on elbows when it gets heavy so did another set at 95# to try – thanks Blake!

    EMOM for 12 min
    Min 1 – KBS (50/35#) 25/22/20/20
    Min 2 – Sit-ups 22/20/20/20
    Min 3 – Lunges 20/17/15/20

    241 Rx

    Thanks for the class Blake!

  6. Floor Press x5
    40-50-60%
    55.85.105

    EMOM for 12 min
    Min 1 – KBS (40#)
    28.24.24.24
    Min 2 – Situps
    21.21.19.20
    Min 3 – Lunges
    24.24.24.31
    286. Thanks Blake!
    This is 12 minutes of straight work…ffs

  7. Floor Press x5
    40-50-60%
    40- 50- 60#

    EMOM for 12 min
    Min 1 – KBS (25#) 20-15-17-20
    Min 2 – Hanging Knee Raises 20-20-18-20
    Min 3 – Lunges 17-18-16-18

    Total- 219

    Didn’t go all out on this just a nice steady pace. Didn’t feel good all night after detox workout so didn’t want a repeat of that. Still felt like a did some work though.

  8. Floor Press x5
    40-50-60%
    95-125-135#

    EMOM for 12 min
    Min 1 – KBS (50/35#)* 23-22-17-17
    Min 2 – Situps 23-23-24-24
    Min 3 – Lunges 25-25-23-28

    *I used 53# (was written on the board).

    274 reps

  9. wux1
    group wu

    Floor Press x5
    135-155-185

    EMOM for 12 min
    Min 1 – KBS (40#) 28-23-23-21
    Min 2 – Situps 29-25-23-21
    Min 3 – Lunges 38-30-28-31
    Total = 320

  10. Crossfit.com 2017.12.25

    4 rounds
    400m run
    50 air squats
    = 20:54

    Did my runs inside the gym, 20x20m each round. Transitions around cones made it a bit slower. First 400m done in ~2:40. Shoutouts to Holly for playing tag and pushing my pace. 😛

  11. Finally got a chance to get to the gym this week…

    Wu and mobility

    Floor press x 5
    135/155/185 still pinches on the right shoulder a bit.

    Wod Emom for 12 min
    Min (1) kbs @ 53# – 28/23/23/23
    Min (2) situps I did Ghd situps- 21/18/17/19
    Min (3) lunges – 28/28/30/35

    293 reps rx’d

    Ghd wasn’t quite adjusted properly, had to keep moving around.

    Thanks for the class Mario!!

  12. QOD:
    2017 was…filled with adventure!
    2018 is going to be…filled with MORE adventure!!

    Floor Press x5
    105-125-155

    WOD Rx’d
    KBS – 30-30-28-27
    Situp – 30-27-27-30
    Lunge – 40-42-43-48

    Total – 402

    Was hoping for over 400, so goal achieved! Next time, don’t put down the KB in the last round.

  13. Floor presses. Shared bar with frank so same weights

    135-155-185

    WOD RX d

    316 reps

    It started with 30 kbs in round one then not sure how it broke down from there. I went for fast transitions and just keep going

    See you for a fun one tommorrow
    And every other day….

  14. Complete the following sentences:
    2017 was… Adventurous!
    2018 is going to be… More adventures!

    Floor Press x5
    40-50-60%
    45-55-65

    EMOM for 12 min
    Min 1 – KBS (50/35#)
    Min 2 – Situps
    Min 3 – Lunges
    I didn’t do exact math I just kept a rolling total.. I averaged 25-30 each for KBS and sit-ups and 30-40 for lunges each time..
    Keeping that KB going for the whole minute was the biggest challenge!
    Total 329

  15. Floor press x 5
    55# – 75# – 85#

    EMOM for 12 mins:
    KBS (20#)- 30 – 25 – 20 – 24 = 99
    Sit ups- 20 – 15 – 15 – 15 = 65
    Lunges- 21 – 20 – 20 – 23 = 84

    Total: 248

    Thanks Kevin!

    1. Oh and for the QOD:

      2017 was.. interesting haha lots of ups with some downs but also lots of personal growth.

      2018 is going to be.. even better!

  16. Floor Press x5
    40-50-60
    115-135-185

    EMOM for 12 min
    Min 1 – KBS (53#)
    Min 2 – Situps
    Min 3 – Lunges

    Rx’d 269

    Thanks Blake

  17. Floor Press x5
    40-50-60%
    #35-50-60

    EMOM for 12 min
    Min 1 – KBS #20
    Min 2 – Situps
    Min 3 – Lunges

    KBS: 27-23-21-20
    SU: 21-16-17-17
    LG: 23-14-17-20

    236 reps total

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