Friday’s QOD

Would you rather run 5k with a 20# vest or do a Double Fran?

This workout has 2 parts.

AMRAP 5 minutes
Perform 1 Hang Squat Clean, place bar on ground and remove hands
Perform 2 Hang Squats Cleans, place bar on ground and remove hands
Perform 3 Hang Squat Clean, place bar on ground and remove hands
Continue until you reach 5 HSC, then repeat the ladder starting at one.

*If you let go of the bar during one of the sets, you must redo that set.

Rest 3 minutes

Max air squats in 1 minute.

Score is total reps completed in the ladder with your total air squats.

Compare to July 4/11

Eric on his head

55 thoughts on “Friday’s QOD”

  1. QOD: Neither. But if you put a gun to my head, I’d pick the weighted 5k run.

    Strength: Push Jerks – did 5x 65 & 70 and realized that heavier it got, the more I was aggravating my injured shoulder so I stopped.

    WOD @ 75# : 80 reps
    30 cleans & 50 squats

    PR of 14 reps from last time, and 10 of those were cleans (with the same weight) so I’m happy with that.

  2. QOD: If I had to pick..the 5k run which would be a very slow crawl

    Hang Squat Cleans 5 x

    WOD @ 60#
    36 HSC
    54 squats
    Total: 90

    PR of 3 reps (squats) 2 less reps on the cleans but I used 5# more. I’ll take it 🙂

  3. QOD: I would go with the run…I can say that I pretty much did this while I was 28 weeks preggo.

    Front squat (5). 45-65-75-85
    WOD @ 65lbs – 80 reps

  4. WU x 2

    Strength: Back Squat x 5
    135-155-175-195-205 (PR)

    WOD @ 100#
    44 HSC
    58 Squats

    Total: 102

  5. QOD: 5k, I think doing Fran twice would seem longer than an already long run. As much as I love pull ups, the warm and fuzzy feeling isn’t there for thrusters.

    WUx2 & 30 I can’t burpees

    Strength: Shoulder Press

    WOD @ 95#
    33 HSC
    50 squats
    Total: 83

  6. WU X 2 no push ups
    practice hang squat cleans
    added 3 sets of 10 toes to bar (unbroken)

    3 sets of 15 = 45
    air squats 64
    total score 109

    cash out “spiderman stretch” modified it to “senior man stretch”

    off for a week vacation of golf of florida
    yes i am pumped for it.

  7. QOD
    C’mon people, we’re crossfitters looking for challenge and extra fitness.. I’ll take the double Fran and a side of 5K run with the vest!! As long as there aren’t any freaking DU!! Lol

    Anyone notice that at certain points when you are doing paleo that the little bouts of starvation cloud your mind from thinking clearly!! Lol

    Happy Friday fella xfitters!!

  8. I’ve not done Fran….but I still think I’d pick the weighted 5 km run.

    Gonna spend family time with my boys tonight so won’t be going in, but I kicked off my morning with a combo involving a few 800 m runs for 26:45

    Then headed to the gym to do Grace @ 65#

    Wanted to go quicker but after that 1st WOD and no breakfast yet was feeling a little weak and tired…will try again in a few weeks.
    People must have thought I was a little nuts walking in all sweaty already, setting up my bar, start Grace with my iPad timer, huffing and puffing for 4 min then leaving…oh well it’s all I needed from that gym today haha

    Happy Friday!! It’s beautiful out 🙂
    See you in the morning!!

  9. QOD- I think either one would be followed by some quality time with a bucket, so Double Fran it is for me…..the run would just be too boring…..although I need to work on my running as I’m nowhere near where I was last year and I wasn’t even in as good of shape….weird.

  10. Double Fran for me.

    Happy I have to go to Halifax this afternoon, cause Hang Power Clean ladder….. I wouldn’t be walking right for a week….. (TWSS) I’ve never brusied my quads so badly as the last WOD I did HPC’s in.

    Have a great weekend CFM!

  11. CFWU x 2

    Strength – Hang Power Clean

    WOD @ 115#
    36 HPCs
    47 Air Squats
    Total: 83

    800m Run

  12. WU x 2
    Foam Roller on the Quads

    Strength: Hang Power Clean x 5

    WOD @ 95#
    36 HPCs
    52 Air Squats

    Total: 88

    Daily 100 Singles (or what will become my daily 100 singles until i can do them unbroken)

    QOD: Where I stand right now, I think the run would be easier than the Fran-Thrusters. I may have to draw the line at Double-Fran in a weighted vest preceded by a 5k run though…

  13. 1xmob

    Foam roller, calf work, lacrosse ball
    Strength as warm up for WOD
    Hang squat cleans x 3

    WOD @135
    32 hang squat cleans
    45 air squats


  14. Deadlift x5
    135 150 160 170 180

    WOD Rx’d 95#
    41 Hang Squat Cleans
    67 Air Squats

    108 Total Reps
    That’s a PR of 25 total reps (18 HSC and 7 Squats) Whoop!

    Nice working out with the 4:15 class today, great job all! Happy weekend 🙂

  15. WUx2
    Hang Squat Cleans 3 x 55-65-75

    WOD @ 55#
    33 HSC
    42 squats
    Total: 75

    Might try this one again at change for change… I feel I can do better.

  16. Sarah
    WU X 2
    Hang Squat Cleans 15-35-35-35-35-40
    WOD @ 35#
    40 HSC
    40 Squats
    Total: 80

    Cashout:Spiderman Lunge

    WU X 2
    Hang Squat Cleans 65-85-85-85
    WOD @ 85#
    58 HSC
    51 Squats
    Total: 109

    Cashout: Spiderman Lunge

  17. WOD @105

    36 + 51 = 87

    Have a good weekend everyone! Oh and double Fran hands down. I might even pick double Fran over a 5k with no vest.

  18. WUx2 (no pushups)

    Strength – OHS X5
    Even that failed 120X3 is a PR for Reps.

    WOD @ 115

    36+50 = 86

    Foam Rolling and Stretching

    Then hung around and attempted bar MU’s, did a few jump ones.
    Worked on DU’s and proper techniques.

    Box jumps to 39 1/2″.

    Great job both 5:30 and 6:30 Classes!

    Have a great weekend fella CrossFitters!

    1. That was a 11 rep PR and 10# more for the HSC.

      QOD: They both sound like a challenge so both of them. Not on the same day though.

  19. Mobility and WU x 2
    Strength : Learned how to do Hang Squats

    AMRAP 5min.
    1 hang squat clean
    2 hang squats clean
    3 hang squats clean
    4 hang squats clean
    5 hang squats clean
    Start back…
    I did 2 full round plus 1, 2 and 3 hang squats clean in 5 min.
    Rest 3 min.
    Max Air Squats 1 min. – I did 36
    Grand total of 72 🙂

    For fun after that I did 30 box jumps with the 18inch box and I set my PR for a box jump at 29 inches !! Tonight was super good 🙂

  20. QOD – Can’t believe a third option wasn’t “standing naked on a fire-ant ant hill covered in honey”! If not, sign me up for Fran X 2!

    Sad that poor car organization cost me today’s wod. I love me a good ladder! See ya tomorrow!

  21. MOB
    WU x 2
    Strength: Hang Squat Cleans x5 35-40-45-50-55

    WOD @ 55lbs – 33 + 33 squats = 66 reps

    Row 500m – 2:14

    Good job everyone!! 🙂

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