5 rounds
Max reps at 1 minute station
Sandbag S2OH
Box Jumps
T2B
Rest 1 min
Blake
18 thoughts on “Friday’s QOD”
Amanda
Week days: 1 egg, 2 egg whites scrambled and an organic cereal bar & a coffee for the drive to work. Weekends: protein pancakes & coffee or french toast with an egg & coffee. 🙂
Great pic of a great coach.
Have a great weekend everyone and if you’re wod’ing on Sunday I’ll see you then.
Stephanie Davis
Opted for OG today
5 rounds
1000m Row
15 AbMat Situps
1 minute rest
Rowing Times
5:13
5:22
5:18
5:15
5:11
After 4 WOD’s and 1 OG, I’m ready for a weekend of ‘active’ rest!
Great work this week, everyone.
—
Whats your typical breakfast look like?
It varies, depending on my mood. It can be anything from a loaded omelet, BLT’S in lettuce wraps, smoked salmon and poached eggs, protein coffee. I like simple and easy!
Laura
3 lengths
Bear Crawl + Sandbag Drag
5 rounds
Max reps at 1 minute station
Sandbag S2OH
Box Jumps
T2B
Rest 1 min
200 Rx
Thanks Shane, nice to see you this week at the nooner!
Chantal C
3 lengths
Bear Crawl and Sandbag drag…. this ended up being way more fun that I thought it would be!
5 rounds
Max reps at 1 minute station
Sandbags S2OH – Did one round with the sandbag and the rest with 2 X 15# DB. Tweaked my lower back but was okay with the DB
Box Jumps
T2B – Knee raises
Rest 1 minute
Score: 303
Thanks again Shane! It was so nice having you as a coach!
Chantal C
I forgot to answer the question: My every single day breakfast is plain greek yogurt with blueberries (frozen and thawed) and trail mix… SO good! And coffee… lots of it!
Del
What’s your typical breakfast look like?
egg sandwich or protein shake with spinach, strawberries and banana
3 lengths
Bear Crawl + Sandbag Drag
5 rounds
Max reps at 1 minute station
Sandbag S2OH 30-34-36-36-37 broke each segment into 3 sets of 12ish
Box Jumps – did stepups to take it easy on the calf – 20 each round
T2B 13-13-13-14-14
Rest 1 min
340 reps
Thanks Shane!
Mike M
I roll out of bed , get my rear end to crossfit , and eat weights for breakfast
Today 401 reps
80-80-80-80-81
Shoulders feel like they are on fire
Fred
Bear Crawl + Sandbag Drag
5 rounds
Max reps at 1 minute station
Sandbag S2OH
Box Jumps
T2B
Rest 1 min
Rx Score: 278
Fred
30″ box for future reference
Tara Betts
5 rounds
Max reps 1min. each
Sandbag S2OH(so heavy😛)
Boxjumps(45# plate)
T2B(knee raises)
Rest 1 min
Total: 279
QOD: Anything. I don’t have a go-to breakfast. I usually eat some sort of supper type food(meat and vegetables). I always make this drink though with 2cups spinach, chocolate almond milk, protein powder and Cocoa powder. It’s my favourite❤️
Gilles
mob wux1
3 lengths
bear crawl + sand bag
5 round
max rep at 1 min station
sandbag S2OH
box jump
T2B (hang knee raise )
total 373
Thanks for the fun class Shane!! and thanks for the boost after class Lol!
Aubrey
Bear Crawl + Sandbag Drag
That was fun!
5 rounds
Max reps at 1 minute station
Sandbag S2OH 22,23,25,25,30
Box Jumps 15,15,16,15,17
Knee Raises 30,30,30,30,30
Rest 1 min
Score: 353
Gabriel
WUx1+CS
group wu
3 lengths
Bear Crawl + Sandbag Drag
5 rounds
Max reps at 1 minute station
Sandbag S2OH
Box Jumps 30″
T2B
Rest 1 min
Total –> 308 Rx’d
Reps per rounds were – 57-61-63-63-64
Week days: 1 egg, 2 egg whites scrambled and an organic cereal bar & a coffee for the drive to work. Weekends: protein pancakes & coffee or french toast with an egg & coffee. 🙂
Great pic of a great coach.
Have a great weekend everyone and if you’re wod’ing on Sunday I’ll see you then.
Opted for OG today
5 rounds
1000m Row
15 AbMat Situps
1 minute rest
Rowing Times
5:13
5:22
5:18
5:15
5:11
After 4 WOD’s and 1 OG, I’m ready for a weekend of ‘active’ rest!
Great work this week, everyone.
—
Whats your typical breakfast look like?
It varies, depending on my mood. It can be anything from a loaded omelet, BLT’S in lettuce wraps, smoked salmon and poached eggs, protein coffee. I like simple and easy!
3 lengths
Bear Crawl + Sandbag Drag
5 rounds
Max reps at 1 minute station
Sandbag S2OH
Box Jumps
T2B
Rest 1 min
200 Rx
Thanks Shane, nice to see you this week at the nooner!
3 lengths
Bear Crawl and Sandbag drag…. this ended up being way more fun that I thought it would be!
5 rounds
Max reps at 1 minute station
Sandbags S2OH – Did one round with the sandbag and the rest with 2 X 15# DB. Tweaked my lower back but was okay with the DB
Box Jumps
T2B – Knee raises
Rest 1 minute
Score: 303
Thanks again Shane! It was so nice having you as a coach!
I forgot to answer the question: My every single day breakfast is plain greek yogurt with blueberries (frozen and thawed) and trail mix… SO good! And coffee… lots of it!
What’s your typical breakfast look like?
egg sandwich or protein shake with spinach, strawberries and banana
3 lengths
Bear Crawl + Sandbag Drag
5 rounds
Max reps at 1 minute station
Sandbag S2OH 30-34-36-36-37 broke each segment into 3 sets of 12ish
Box Jumps – did stepups to take it easy on the calf – 20 each round
T2B 13-13-13-14-14
Rest 1 min
340 reps
Thanks Shane!
I roll out of bed , get my rear end to crossfit , and eat weights for breakfast
Today 401 reps
80-80-80-80-81
Shoulders feel like they are on fire
Bear Crawl + Sandbag Drag
5 rounds
Max reps at 1 minute station
Sandbag S2OH
Box Jumps
T2B
Rest 1 min
Rx Score: 278
30″ box for future reference
5 rounds
Max reps 1min. each
Sandbag S2OH(so heavy😛)
Boxjumps(45# plate)
T2B(knee raises)
Rest 1 min
Total: 279
QOD: Anything. I don’t have a go-to breakfast. I usually eat some sort of supper type food(meat and vegetables). I always make this drink though with 2cups spinach, chocolate almond milk, protein powder and Cocoa powder. It’s my favourite❤️
mob wux1
3 lengths
bear crawl + sand bag
5 round
max rep at 1 min station
sandbag S2OH
box jump
T2B (hang knee raise )
total 373
QOD: egg whites, steel cut oatmeal, protein/fruit shakes
wux1
group wu
3 lengths
Bear Crawl + Sandbag Drag
5 rounds
Max reps at 1 minute station
Sandbag S2OH
Box Jumps
T2B
Rest 1 min
241 Rx
Bear Crawl + Sandbag Drag
5 rounds
Max reps at 1 minute station
Sandbag S2OH
Box Jumps
T2B
Rest 1 min
Rx Score: 251
1st rd=31+16+3=50
2nd rd=31+17+4=52
3rd rd=31+17+4=52
4th rd=31+14+3=48
5th rd=31+15+3=49
Nice class Matt, good job 5pm class 🙂
QOD : 3 boiled eggs 2 toast with peanut butter
WOD : used 30inch box total 225 RX.
Need to do more T2B.
Thanks for the fun class Shane!! and thanks for the boost after class Lol!
Bear Crawl + Sandbag Drag
That was fun!
5 rounds
Max reps at 1 minute station
Sandbag S2OH 22,23,25,25,30
Box Jumps 15,15,16,15,17
Knee Raises 30,30,30,30,30
Rest 1 min
Score: 353
WUx1+CS
group wu
3 lengths
Bear Crawl + Sandbag Drag
5 rounds
Max reps at 1 minute station
Sandbag S2OH
Box Jumps 30″
T2B
Rest 1 min
Total –> 308 Rx’d
Reps per rounds were – 57-61-63-63-64
Well done 5pm gang!
Thanks Shane!
QOD : 2 or 3 eggs (depending on how much protein is planned for later in the day) and a banana with 1 tsp of peanut butter.
3 lengths (did 50′ x3)
Bear Crawl + Sandbag Drag
5 rounds
Max reps at 1 minute station
Sandbag S2OH – used 15# DB
Box Jumps – 18″ box
T2B – knee raises
Rest 1 min
Total: 229
QOD: weekdays black coffee, weekends black coffee then bacon or steak and eggs after crossfit around noon.