Friday’s QOD

If CrossFit had a theme song, what would it be?

AMRAP in 20min
5 Muscle-ups
400m Run

Mat's having a swinging good time

62 thoughts on “Friday’s QOD”

  1. I think I recognized some people from the gym… wish me luck healing the torn ligaments in my ankle. See you all in a week, I hope!

    1. Sorry to see you are injured Hannah πŸ™ take good care of yourself, I’m thinking of you and sending some positive healing vibes your way πŸ™‚

  2. WU x2

    Strength: Push Press
    5x 55-60-65-70-80

    AMRAP in 20 mins
    – 5 Muscles ups (scaled: 15 pullups/15 dips)
    – 400m run

    = 3 rounds + 13 pullups
    used blue band for pullups, tried for mostly strict and used purple band for ring dips

    Saturday, September 17th, 10:00am

    β€’ 36 Athletes have signed up!
    β€’ Online registration. Click β€œAll Calendars” to view.
    β€’ Please advise Jeff/Marc if necessary to cancel.
    β€’ Donations are encouraged for the Canadian Cancer Society.
    β€’ Limited Memberships are able to register for the event as a free class.
    β€’ Scaling of the WOD will be available.
    β€’ Heats and Scoring partners are scheduled.

    Sumo Deadlift High Pulls can get a little messy.
    Since we are sharing bars, long socks are recommended.

    It’s going to be an awesome event! If you are not participating come out and cheer everyone on! πŸ˜†

  4. Our WOD for today – run and jump off a 4000 ft cliff and fly with the birds.It was amazing!
    Hope you are all having a great week, have fun with FGB tomorrow!

  5. WU x 2
    Strenght: Shoulder Press 5RM (70lbs)
    WOD with 2 small bands for PU and blue band for dips
    5 rounds

    felt a little crazy to be running in the rain and wind and darkness… wild wild crossfit!!

  6. » » » » » FGB UPDATE! « « « « «

    Great news! Our Fight Gone Bad event has just been approved as a third party fundraiser for the Canadian Cancer Society! Any person donating $20.00 or more will be able to receive a tax receipt.

    1. This is great news! A childhood friend of mine now living in Toronto pledged $40 so I’ll cover the amount tomorrow alongside with my personal donation. πŸ™‚

      Still a solid guy I can count on 26+ years later!!!!

  7. CFWU x 2

    Strength – Worked on Muscle-Ups

    WOD – AMRAP in 20 mins
    15 Pullups and 15 Dips (Yellow)
    400m Run

    4 Rounds and 15 Pullups and 15 Dips

    Closest I’ve come to puking in a long time!

  8. Sorry for the late notice, but we have decided to go away for the weeked and will not be able to make it to the 6:30 class or FGB tomorrow.

  9. Mobility
    WU x 2
    Strength: deadlift (x1)
    **Got greedy with the deadlifts. Current 1 rep max is 285#. Got 300# off the floor but with poor form (rounded back) so no rep πŸ™ Tried again with straight back….fail.

    WOD – AMRAP 20min
    15 pullups (red band) + 15 parallette dips with feet on med ball
    400m row
    Total = 5 rounds + 15 pullups + 15 dips + 138m row

    Two take-aways for me today:
    1) Don’t be greedy
    2) Its time to lose the bands for pullups in WODs

    Great job 3:15ees πŸ™‚

  10. WU x2

    Strength: cleans
    1 x 95-115-135-155-165 (PR)

    AMRAP in 20 mins
    – 5 Muscles ups (scaled: 15 pullups/15 dips)
    – 400m run

    =4 rounds + 11 dips

    1. what about eye of the tiger? LOL

      Risin’ up, back on the street
      Did my time, took my chances
      Went the distance, now I’m back on my feet
      Just a man and his will to survive

      So many times, it happens too fast
      You change your passion for glory
      Don’t lose your grip on the dreams of the past
      You must fight just to keep them alive

      It’s the eye of the tiger, it’s the cream of the fight
      Risin’ up to the challenge of our rival
      And the last known survivor stalks his prey in the night
      And he’s watchin’ us all in the eye of the tiger

      Face to face, out in the heat
      Hangin’ tough, stayin’ hungry
      They stack the odds ’til we take to the street
      For we kill with the skill to survive


      Risin’ up, straight to the top
      Have the guts, got the glory
      Went the distance, now I’m not gonna stop
      Just a man and his will to survive

  11. WUx2

    Strength – Cleans X1
    95-115-135-155-165-170(PR of 5#)
    Squat Cleans from 155 on. I notice that if I do a shrug only right before my heavy lifts I have a better sucess rate for the squat cleans πŸ™‚
    Great job Francis on your cleans!

    WOD – AMRAP 20min
    15 pullups + 15 parallette dips
    400m run
    Total = 5 rounds + 15 pullups + 15 dips + 15m jog -Was only about seconds left

    Great job 5:30 class!

    Have a great weekend fella CrossFitters!

  12. WOD (Rx’d): —> 5 Rounds + 5 muscle-ups

    Felt slow during the WOD next to speedy Dan but in the end I was pretty happy with my result. Great job 5:30 crew! Can’t wait for FGB tomorrow!!!

  13. WOD AMRAP 15 min
    15 Pullups + 15 ring dips
    400m run

    4ds + 15 Pullups + 15 ring dips +1m

    horrible workout before FGB6

  14. WU x 2
    Strength: Push Press 1″s
    65-75-85-90-95-100-110 PR (115 Fail x 2)
    Great sharing a bar Ang!

    WOD AMRAP 20 min
    15 pullups + 15 parallette dips (scaled)
    400m run
    Total 4 rounds + 15 pullups + 15 dips

    Great job everyone. Thanks for all the encouragement during the run….so after today my Crossfit theme songs would be either this classic… (awwwwww…isn’t that sweet)

    or given all the pullups/taping maybe the coaches are singing this: πŸ™‚

    Have a great weekend everyone!

  15. 25 late burpees. Gosh what a crazy week!!! TGIF is all that I have to say!

    WU x 2

    WOD: AMRAP 20 minutes

    15 pullups
    15 ring dips: yellow band
    400 m run

    5 rounds + 9 pull ups

    I quite enjoyed this WOD. Thanks Denis and Ron for motivating me to try and keep up with you guys!

    Thanks again Gabrielle for the excellent coaching!

  16. WU x 2

    Strength: Cleans
    x 75,90,105,115,135,145(F)

    WOD: AMRAP in 20min
    15 Pullups
    15 Parallet dips
    400m Run

    5 Rounds + 10m….. I just wanted to get out the door.

  17. WU times 2 with yellow band for Kipping pullups

    Strength shoulder press 10s

    45-50-55-60 (8)

    WOD with yellow band for pullups and green band for ring dips
    Subbed runs with 40 lunges because of pain in right tibia…

    Total 5 rds plus 7 pullups

    My legs felt like jello on the lunges but I’m thinking rowing would have sucked the big one on this arm intensive wod… Kudos to everyone for all the hard work on this one πŸ™‚

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