Friday’s QOD

By / April 27, 2012

I fear this WOD more than any other…

AMRAP in 2min
5 Pushups (hand release)
10 Double Unders
15 Box Jumps

Rest 30 seconds and repeat 6 cycles.

Score is total reps.

Compare to March 2/11

Elissa mid-dip in the jerk

77 thoughts on “Friday’s QOD”

    1. Nadine

      BTW… I know it says ” I fear this WOD more than any other”… But I still think that this looks like an AWESOME WOD!!! We’ll see tomorrow…after I’m done… lol 🙂

      1. Nadine

        OUPS!!! ” I fear this WOD more than any other…” Was the QOD… I thought it was there as a warning to tell us that today’s WOD was intense…hahaha
        Ahhhhh… Im always so lost…lol
        I guess the QOD for me would be a 5K run… Im gonna start running here, little by little, cause running is certently my goat and I want to try to make it easier for me!! 🙂

  2. Heather S

    Worst WOD ever …

    Nancy
    5 rounds of:
    15 OHS (95#’s Hahaha)
    400 M run

    goat + goat for me!

  4. Andy

    2 minutes of skipping
    WU x 1

    Strength: Overhead Squats
    5x 95-115-130-140-150×7

    WOD: AMRAP in 2min
    5 Pushups (hand release)
    10 Double Unders
    15 Box Jumps
    Rest 30 seconds and repeat 6 cycles.
    Total Reps: 311

  5. Maria

    2 minutes of skipping
    WU x 1

    Strength: Push Press
    5x 60-65-70-75-80 x 2

    WOD: AMRAP in 2min
    5 Pushups (hand release)
    10 Double Unders
    15 Box Jumps
    Rest 30 seconds and repeat 6 cycles.
    Total Reps: 247

    Double unders are coming along…slowly but surely.

    QOD: Murph…scary stuff 🙂

  6. Patrick Arseneau

    2 minutes of skipping

    WUx1

    Strength: Front Squat 5x with speed (no pause at top)
    95-125-140-155-165(paused at top)

    WOD Rx’d: 466

    QOD: I’m gonna have to say Fran. Thankfully I had a stiff neck when it came up last time 🙂 I should try it in my garage soon.

  7. Darsey

    Strength shoulder press x 3 to 125
    Wod Rx’d: 503

    QOD: first one that comes to mind is 12.1 7min of burpees was horrible for me.

    4. Darsey

      Thanks guys. I was surprised by my score and I did double check my math cause I thought it was wrong. Haha

  8. Josh

    2 min. skipping
    WU x1

    Strength:Shoulder Press
    5 X 75-80-85-90-95

    WOD: AMRAP in 2min
    5 hand release Push ups
    30 singles=10 doubles
    15 box jumps
    Rest 30 sec & repeat 6X

    Total Reps: 254

    1. Elissa

      Karen looks gross!! 🙂 i agree.

      “Karen”

      150 20 pound “Wall Ball Shots” for time.

  10. Trent

    QOD; There isn’t a WOD that sticks out in my mind but Wods that include Snatches tend to scare me. That movement is usually a hit or miss with the most failed reps. In general though, Wods or movements that are harder give me the most gratification when completing it well.

  11. Gillyon

    Skipping
    CW x1

    Back squat (5) 65-75-85-95-100. Great sharing the rack with you, Heather!

    WOD – 335 reps
    Great work 7amers

  12. Heather (Mum)

    Elissa – so nice to see picttures of you back with us at CFM.
    Skipping
    WU X 1
    Strength X 3
    Backsquat
    60-65-75-85-90
    WOD 218
    QOD Anything with running over 400 m or overhead squats.

  14. Shannon

    AMRAP in 2min
    5 Pushups (hand release)
    10 Double Unders
    15 Box Jumps

    Rest 30 seconds and repeat 6 cycles.

    Total Reps: 310

    I had an ongoing fight with my shoe laces today….grrr! Great week of WODs. Good job everyone 🙂 Happy Friday!

    1. Shannon

      QOD: I fear everyday walking into the gym because every WOD I have done is new to me. I have yet to do a WOD twice, so it’s the ‘fear of the unknown’ everyday 🙂

  16. Gabriel

    QOD: Usually not fearing anything but to be fair I’ll say the following…WOD’s that I never done since there is no precedent and WOD’s that I already done since I want a new PR.
    So then in that case all WOD’s 😉

  17. Michelle

    2 minutes of skipping
    WU x 1

    back squat x 5 75-85-95-105-110 (PR for reps)

    WOD: AMRAP in 2min
    5 Pushups (hand release)
    10 Double Unders (30 singles)
    15 Box Jumps
    Rest 30 seconds and repeat 6 cycles.
    Total Reps: 283

  20. Jamie

    I fear FGB the most, but it’s one of my favorites as well!

    Mobility
    2 min skipping
    CFWU x 1

    Strength – Shoulder Press x 5
    85-90-100-110-110

    WOD – Rx’d 313 Reps
    Unable to add after WOD’s like that one, total on board wrong

    Great WOD, been a while since I did one that intense!

  21. Gilles

    mobility
    2 minutes of skipping
    WU x 1
    strength – Back squat x 3
    185, 205, 225, 240

    WOD: AMRAP in 2min
    5 Pushups (hand release)
    scale – 30 singles
    15 Box Jumps (20″)
    Rest 30 seconds and repeat 6 cycles.

    Total Reps: 334 (PR of 46 from may 2/11 box jumps are a lot better)

  22. Rachel

    mobility
    2 minutes of skipping
    WU x 1
    strength –Push Jerks x 1
    50, 60, 70, 80, 85(F), 85(F) still feeling some discomfort in my left arm

    WOD: AMRAP in 2min
    5 Pushups (hand release)
    scale – 30 singles
    15 Box Jumps (12″ & 45#)
    Rest 30 seconds and repeat 6 cycles.

    Total Reps: 287 (no PR for me today but on my box jumps added 45# to the 12″ box)

  23. Jeff

    Push Press – 3RM
    95-115-135-155-175-195 (PR for reps by 15#)

    WOD (Rx’d): —> 343

    Not a PR on the WOD… Had 370 last year. Today my legs didn’t want to cooperate on the box jumps and I felt sluggish after a week of great WODs.

  24. Tracy S

    WU X1 + DU practice

    Strength: Shoulder Press
    (X5) 35 – 45 – 50 – 55 – 60

    WOD: AMRAP in @ min x 6
    ~ 5 HR Push-Ups (Toes)
    ~ 10 Double Unders
    ~ 15 Box Jumps (18″)
    TOTAL REPS: 230

    Liked this one!!

    (Pretty sure my journal and rope (black bag) got left behind at the gym – will get them on Monday)

    Have a great weekend!!

  25. Cheyenne

    QOD: I had to separate what my real fears were vs. what I don’t like or am not particularly good at like burpees and running. My fear is anything with the word JUMP in it, just the word makes me throw up in my mouth a little 😉 So, needless to say box jumps make me hurl. I think the next guest speaker should be a psychologist.

  26. Gabriel

    Mobility + 2min Skipping
    WUx1

    Strength – Deadlift X5
    255-275-295-315-325×3

    WOD: AMRAP in 2min
    5 Push ups (hand release)
    30 Singles
    15 box jumps
    Rest 30 sec & repeat 6X

    Total Reps: 383

    1 Tire Flip
    Cashout + Foam rolling

    Great work 5:30 crew!

    Have a great weekend fella CrossFitters!

  27. Krista

    WU x1
    Skipping 2 min

    OHS 5 x 25-35-45-50-55 5# PR would have gone at least 5# more but ran out of time

    2 min AMRAP
    5 Hand release push ups
    10 DUs (5 rounds were unbroken!! I was so EXCITED!!)
    15 box jumps 20″

    311 reps…I think, it took a long time to do the math lol brain fog 🙂

  28. Elissa

    2 minutes of skipping
    WU x 1

    Push Press X 5
    45-55-65-75-80 (PR of 5# and last week I had wrote “hard” for 75#… easy 80#) 😀

    WOD: AMRAP in 2min
    5 Pushups (hand release)
    30 Singles
    15 Box Jumps (black box)
    Rest 30 seconds and repeat 6 cycles.
    Total Reps: 226

    QOD: Filthy fifties! +o( gross!
    For time:
    50 Box jump, 24 inch box
    50 Jumping pull-ups
    50 Kettlebell swings, 1 pood
    Walking Lunge, 50 steps
    50 Knees to elbows
    50 Push press, 45 pounds
    50 Back extensions
    50 Wall ball shots, 20 pound ball
    50 Burpees
    50 Double unders

    1. Elissa

      Murph look’s gross as well!

      “Murph”

      For time:
      1 mile Run
      100 Pull-ups
      200 Push-ups
      300 Squats
      1 mile Run

  30. Marcel

    WU x 1

    2 min. skipping

    Shoulder Press x 5

    95-105-110-115-120 failed last rep

    WOD scaled with singles

    Total: 324

  31. Sarah

    WU X 1

    2 min Skipping

    Strength – Shoulder press – 35-45-50-55-55 (struggled with 55 tonight so didn’t go any higher)

    WOD
    AMRAP in 2 mins X 6 Cycles
    5 Push ups (hand release)
    30 Singles
    15 Box Jumps

    Total: 257

    Great WOD! Tough and INTENSE but good! My lungs are still burning!
    Good job everyone!

  32. Chris

    WU X 1
    2 min skipping
    Shoulder press – 95-105-115-125-130

    AMRAP in 2 mins X 6 Cycles
    5 pushups
    10 DU
    15 box jumps

    Total:218

    Great Job 530 & 630 crew!
    Separated the posts Amanda 😉

    2. Lora

      YAY for posting separately!!

      Nice work Chris. And good for you sticking it out with the doubles!

    3. Jeff S

      Awesome job Chris, You aren’t far off getting DU, little practice when pressure of a WOD is there and know you’ll reap the benefits of it quickly!

  34. Lora

    Mobility
    2 min skipping
    WU x 1

    Strength: Cleans
    65(10)-85(5)-100(5)-115(3)-130(f)-130(f)
    Was supposed to be doing x1’s but dropped my weight and worked on form.
    Must work on VERTICAL hip drive vs. more horizontal hip thrust with this.
    My pursuit of PRs on lifts has gone out the window. I’m now more interested in proper technique. Did I fall on my head? LOL

    WOD
    AMRAP 2 min of
    5 hand release push ups
    10 double unders
    15 box jumps (20″)
    Rest 30 sec
    Repeat x 6

    Total = 378
    Had 292 in Mar/11
    86 rep PR and did with doubles this time 🙂

    Cashout – calf drop and hold

  35. Chantal G

    Mobility
    2 min. skip
    WU x 1

    Strength
    Back Squats : 5 x 25-35-45-55-65

    WOD
    AMRAP (2 min.)
    5 Push ups (hand release)
    30 Singles (counted as 10 because I can’t do DU yet)
    15 Box Jumps (20″)
    rest 30 sec.

    Repeat 6 cycles

    Score : 310

    Tonight was great !!! Good job everybody for an amazing workout 🙂

  37. Jeff S

    1xmob
    2mins DU practice
    1xWU

    Strength Deads x 1
    135×10-225×8-285-305-315-325-335-345 (pr of 10, felt like I had another 20 in me but going linear coach!! 🙂 )

    WOD
    5hand release push ups
    10 DU
    15 box jumps
    340
    Suffered through the DU, thank goodness for box jumps (whaatt?? :)) they were awesome for me tonight, was able to spring most of them and only stopped sporadically to regain balance.. Really liked this WOD.. Can’t wait to hit it again when I’ve got DU!!

    FREAKING AWESOME WEEK OF PROGRAMMING AT CFM!!

    2. Krista

      Very nice # since I know how the DUs are for you, I was thinking of you when it just seemed ti “click” and I was at 10 and had to stop 🙂 I nearly kept going just to get a DU PR haha
      The Box Jumps were the tough part for me, so kudos!!

  38. Nadine

    Mobility
    2 min skipping
    WU x 1

    Sholder press 5x 40-45-50-55 and [email protected]

    AMRAP in 2min
    5 Pushups (hand release)
    10 Double Unders
    15 Box Jumps

    Rest 30 seconds and repeat 6 cycles.

    Total… I didn’t even want to give it to Kevin… 🙁
    224 reps…
    I don’t like making excuses, but I got a load of bad news in the pass 2 days and I think its getting to me… 🙁

    But besides my whinning… WOW!!! Amazing numbers up there!!
    Proud of my little sister who TOTALLY beat me!!! 🙂

    Have a great weekend everyone! 🙂

    1. Krista

      Just being there when things are rough says a lot Nadine, don’t be so hard on yourself…take the score and kill it next time you try it 🙂

  40. Eric N.

    MOB
    2 min of Skipping (Had to borrow Elba’s rope. Left mine at home, got a PR of 22 Reps!) Your rope is good luck Elba 😀

    Wux1
    Strength: Push Jerk x5
    75-85-95-115-130 (PR)

    WOD Rx’d : 343

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