Score is total weight
(If you do 150# successfully for every set, your score will be 15,000#)
Awesome Saturday workout!
91 thoughts on “Friday’s QOD”
Krista
QOD: love em’ just cause it changes things up, cheer each other on. Doesn’t matter who your paired with 🙂 always a good WOD. Love Saturdays for that reason.
This WOD will be interesting….trying to think of strategy for it??!!
Kevin
Please review the following before coming in today…
When someone is performing a heavy back squat, having spotters is important. A missed lift could result in tragedy.
Playing the role of a spotter is important. Some things to consider…
Be attentive
Ask how many reps if the lifter didn’t tell you
Have hands ready
Feet in a stable position
If it’s failed, grab bar and rise at same rate as other spotter and lifter
**Note – if you’re the lifter, please STAY WITH the bar. Don’t duck under it and back away.
Heather S
Kevin, is there something wrong with zenplanner? When I try to sign into any class I’m put on the waitlist even if the class isn’t marked full.
Gabriel
Yes same here. I was able to register for a full class, not on a wait list, but on a wait list for empty ones. Everything is in reverse today.
Sarah
I tried it this morning too for May 25.. and showing everything is full
Rachel
Mobility
2 rounds
10 squats
10 Good AM
10 Lunges
10 McKenzie Push ups
Samson stretch
WOD : Back Squats
10-10-10-10-10-10-10-10-10-10
(35,40,45,50,55,60,65,70,75,80)
Score = Total weigth lifted = 5750
Cash out legs stretch
Gilles
Mobility
2 rounds
10 squats
10 Good AM
10 Lunges
10 McKenzie Push ups
Samson stretch
WOD : Back Squats
10-10-10-10-10-10-10-10-10-10
(135,155,165,165,165,165,170×9,175,180,190)
Score = Total weigth lifted = 16 480
Cash out legs stretch
Jo… some people did a few sets today close to their body weight… but you might the only person doing sets with about 50# more! Very impressive! 😀
Mario
QOD: Love ’em. Having partner(s) to cheer you on is a great motivation since you dont wanna let your team down. Especially during the tougher team workouts. Team “Kalsu” comes to mind…
Chantal L.
Mobility
2 rounds
10 squats
10 Good AM
10 Lunges
10 McKenzie Push ups
Samson stretch
10 rounds of back squats x 10
95-105-115-125-135-135-135-135-140-150
Total # = 12 700
Didn’t really know what to expect… next time: GO HEAVIER!
Chantal L.
Oh yah, nice to share the bar with the boys this am.. great job Pat and Gilles!
Kevin
10 rounds of 10x back squats
185-185-190-195-200-205-210-215-210-205
Total – 20,000#
Gonna feel that one!
Gabriel
20000 leagues under the sea of Back Squats. Nice tonnage Coach!
Chantal L.
My Pyramid strategy also went out the door as I was doing this 😛
Mario
Nice round number there coach!
Marcel
Impressive numbers Coach!
Kevin
Thanks!
Sarah
QOD: They can be very fun.. especially when you end up being partnered with your spouse and they push you even harder than anyone else might…. Team Rooster!!! 🙂
QOD: I like them, their a lot of fun and you get so do some different movements.
Heather (Mum)
10 rounds of back squats
50-55-60-65-70-75-80-70-65-65
Total 6550 #
Great sharing a rack with Lacey, Shawna and Lisa.
QOD I have a love/hate relationship with partner wod;s. I love being challenged by a partner and if pushes me to the limit. I hate feeling like I let my partner down because let’s face it – I am not quite as young as the rest of you.
Darsey
Back Squat X 10
155-175-185-185-195-195-185-185-175-175
Total: 18,100
legs were jello after, pretty happy with my results
I think partner/teams wods are a nice change up
Lora
That’s a great score Darsey! Well done!
Lora
QOD: Partner WODs? Love them! They are part of the reason why Saturday’s are so much fun. Besides, everything else we do at Crossfit is so individualized. It’s nice to be a part of a “team” with a partner WOD. 🙂
Shannon
2 rounds:
10 squats
10 Good AM
10 Lunges
10 McKenzie Push ups
Samson stretch
WOD : Back Squats x 10
65-65-70-75-80-95-105-115-125-135
Total: 9 300
Thanks for sharing the rack with me Michelle, Maria, and Jocelyn. Good work. Also, thanks Kevin for increasing our weight because we had no clue what we were doing 🙂
Michelle
Nice sharing the bar with you girls too! Jocelyn and Shannon, you girls are beasts 🙂
And, agreed, thanks for the guidance Kevin!
Maria
It was fun! Thank you Jocelyn for being our “Olivia Newton-John”, we were just missing the leg warmers 🙂
Michelle
2 rounds:
10 squats
10 Good AM
10 Lunges
10 McKenzie Push ups
Samson stretch
WOD : Back Squats x 10
65-65-70-75-80-95-100-105-95-95 = 8450 #
My legs are a little wobbly going up the stairs at work. 🙂
Good WOD, there is strategy involved. I wonder what would happen if we did it again.
Chantal L.
Chantal L. :My Pyramid strategy also went out the door as I was doing this
Nevermind… I guess you DID do a pyramid… oops my bad!
Amanda
WOD: 10 x 10 back squats
55-65-75-80-85-90-100-110-115-125
Total: 8450
Went way too light at the beginning. Should have started at around 75#
QOD: I like the IDEA of the partner/group workouts and I know & understand why people like them, but I don’t, and don’t sign up for them when there is one posted. I need to be able to measure how I did from my result and I lose motivation and interest when I’m working with someone else to create a score or result. I don’t work out just to work out. I need to have a specific goal to keep me motivated. Kevin has told me that I need to be able to just work hard and give 100% no matter what my reason is and I’m working on it but I don’t enjoy it without it.
There are many different things that people get out of Crossfit that keeps them coming back. Being able to measure and track specific goals like that is one of the big reasons I like it so much.
Tom
Warm up as posted
back squats
155, 155,165 ,165, 175, 175, 175, 175, 175, 175
total score 16,900
(as a true crossfitter i am thinking “shoot had you even added 10 lbs extra on one of the rounds you would have got into the 17,000’s, never satisifed, ha ha)
very fun work-out, nice change o from the regular WOD’s
Denis, Darcy, David, thanks for sharing the bar and for the encouragement.
you guys lifted some heavy weights this morning, very impressive!!
Tom
partner work-outs, i really enjoy them but not too often.
love the chance to work out with somene different, the motivation, not letting the other down team challenge, etc.
once a week such as saturdays are awesome and a treat to look forward to. not sure if i would want them in many of the everyday work-outs.
Jamie
Mobility
2 Rounds of
10 Squats
10 Good Mornings
10 Lunges
10 McKenzie Stretch
Samson Stretch
WOD – Back Squat x 10
165-175-185-195-205-215-225-235-225-220
Total: 20,450
Back Squat x 10
115-120-125-130-135-135-140-145-150(5 reps)-125-115
Total: 12250
Started off too heavy for sure. It was fun sharing the bar with you Tracy and Hannah! Great energy at the gym today!
Lora
It was hard to know where to start with this one. That’s still a kick ass score Corinna! I’m waiting for the muscle soreness to kick in…this one’s gonna hurt. LOL
Hannah
You, too, Corinna! Sorry I did not help put the weights away. I was the last Mom to pick up the kids, but probably the strongest! Ha ha! Look forward to getting to know Laura. Welcome to Crossfit!
Great job, Tracy!
wu x 2 (liked this one)
back squat x 10
80, 85, 90, 95, 100, 105, 110, 105, 95, 85 = 95000
Back Squat x 10
15-20 (warm ups)
35-40-45-50-55-60-65-70-70-75
Total: 5650
Great working with you Laura! We both surpassed our max! Feeling a little bit stronger each day!
Maria
Nice work Sarah
Laura K
Nice meeting you Sarah. Thanks for the laughs.
Dan
WOD: Backsquat 10 x 10
16400
I really enjoyed this workout, nice change of pace. Great job Gabe and Marcel, you guys gave 100% today!
QOD: I don’t do Saturdays very often but I have really liked the team WODs I have done. I find being part of the team always pushes me harder because I don’t want to let anyone down.
The chipper at the TO regionals last year with Kev, Jo & Gill was one of the most memorable WODs I’ve ever done. Partly because of the event, but also because of the sheer volume of effort we poured into it.
Kevin
We should try that again!
Lora
I would love to try some of the Regional WODs from last year (not this year though – ha!). Both the individual AND the team WODs. I think it would be fun! 🙂
Joanna
Agreed, it was an amazing experience.
Elissa
2 Rounds of:
10 Squats
10 Good mornings
10 Lunges
Back Squat x 10
45 (warm up)
65-75-100-105-110-115-115-120-120-115
= 10 400
Really happy with my score, I wish I would have went heavier on the first 2 reps! Im so used to working my way up during strength that I couldn’t picture starting heavy! Now, I can picture it. Thanks for the push during the workout Krista & Mel, I think our overall attitude was “you can do it” and convinced me I could for sure! =)
QOD: I love saturday workouts! I love everything about them. I love the games, the teams, whatever, I enjoy it all.
I also love saturday hot yoga classes ! Love them both so much. Saturday’s rock!
Krista
Awesome job today, and yeah you need to believe you can do it – cause you so can!! Very strong today 🙂 loved working out with you and Mel!
WOD:
Back Squats X10
155-165-175-185-195-205-195-195-185-185
Total –> 18400
Excellent job Marcel and Dan! Love this WOD!
Stretching + Foam Rolling
1 L Rope Climb this time to the chain and back down.
Great job 5:30 and 6:30 gang!
QOD: I do enjoy Partner/Team WOD’s once in a while. The Saturday I do get to go to are great and do enjoy them but unfortunatly that is my rest days and/or work day. Would be great to do some during the week maybe a few times a month!
Have a great weekend fella CrossFitters!
Lora
Great job Gabe! Nice score. And good work on the L-sit rope climb. That was cool to watch.
Lora
Mobility
WU x 2: 10 squats/10 good mornings/10 lunges/10 Mackenzie pushups/Samson stretch
I was looking forward to this WOD all day and I’m very happy with my total. Wasn’t sure of the best way to attack it, but the pyramid worked well for me. 185# is close to 80% of my 1RM. The last few reps on the last few sets were @#$%ing hard, even though the weight on the bar was decreasing! Thanks for the encouragement Jeff S. and Rob W. Great sharing the bar with you guys 🙂
Jeff S
You did amazing Lora, impressive numbers.. You showed great determination! 🙂
WOD:
Back Squats X10
185-190-195-200-205-210-215-205-185-195
Total –> 19850 I sould have went heavier on the last 2 sets.
Great job Sean and I hope your back isn’t too sore tomorrow Mario 🙁
QOD: I don’t think I have ever done a Partner/Team WOD as I don’t come in for the Sat classes. I think I would like it as its something different.
Jeff S
Excuse my language.. Holy shit Frankie!! Awesome freaking score!! You looked possessed when you cracked of your reps.. And it was far too easy, your number could have been much bigger!!
Pleased with the result. It got really tough in the later sets.. even 95 # felt really heavy at the end.
Great working with you both, Corinna and Hannah!!
Jeff S
I wasn’t sure about this WOD, haven’t done much leg work since surgery in feb but I was pleasantly surprised as we ramped up the weight I felt better and better.. Great sharing the bar with you Lora and rob.. The fun part of this WOD was watching rob and I doing everything we could to avoid being ‘chicked’ I was going to feign an injury in the fifth set as it looked like the weight was going to get out of my league!! LOL. Thank god She slowed down! 🙂 amazing job Lora, and you too Robbie.
17,600
Partner/team WODS I love, spend all week on individual stuff so Saturdays are a treat to meet and WOD with new people!!
Lora
LOL…ego vs muscle. Such a fun game! 😉
Seriously though. That’s a fantastic score; especially while you are still pushing on every rep for full ROM with that knee.
And, I knew you and Rob were in no danger of getting “chicked” tonight…..but YOU didn’t…well not at the beginning anyway. HAHA!
Laura K
Wod back squat x 10
35-40-45-50-55-55-55-55-55-60=5050
Crossfit games here I come! WOD number two under my belt.
Thanks to the coaches and everyone for all the help. My dazed and confused look should subside in a couple of years.
Mobility
WU x 2 (10 squats, 10 good am, 10 lunges, 10 mckenzie pushups, samson stretch)
WOD
Back Squats 10 x 35-40-45-50-55-60-65-65-65-65
Total : 5450
Not so bad I guess… I started to low !
Great job everybody
*Nice work rope climbing Gab, using only your arms ouff !!
Krista
WOD back squat 10 reps
75-85-100-110-115-115-110-105-95-95
10,050
Wow, jello legs for sure, almost thought I’d pass out a couple times 🙂
Sheldon W.
Mobility
1 round
10 squats
10 Good AM
10 Lunges
10 McKenzie Push ups
Samson stretch
2 rounds of rotator cuff strengthening excercises.
WOD : Had to substitute Back Squats for Front Squats as I still do not have the shoulder mobility to rack a bar behind my neck.
As always, I wonder edwhen I’m done if I could have gone heavier, but sure didn’t feel like that while I was lifting! Great lifting with you ladies. This was a fun way to start the weekend!
QOD: I still remember my first Saturday WOD which was also my first group wod. I was so intimidated and felt so bad for my partner but she perservered with me and I really felt like I earned my stripes that morning. (Thanks Sonia 🙂 ) So I’m a big supporter – just really hard to get there on Saturdays.
Heidi
WU x 2
WOD:
10 reps each round of:
95-105-110-115-120-120-120-115-115-115
Total: 11,300
Holy crap! Rounds 7 and 8 were really really tough. I had so may head rushes tonight..whew!
Really fun WOD. Melanie & Heather, I really enjoyed out time together (I never get to work out with you guys!). Great job girlies!
Marcel
Mobility
2 rounds
10 squats
10 Good AM
10 Lunges
10 McKenzie Push ups
Samson stretch
Back squat x 10
145-155-165-175-185-185-185-175-165-155
Total 16,900
Dan & Gabe great sharing a bar tonight — Great work. Nice to hear all the grunting in the gym tonight!
Nadine
Mobility
2 Rds
10 Squats
10 Good Mornings
10 Lunges
10 Mackenzie Pushups
Samson Stretch
WOD
10-10-10-10-10-10-10-10-10-10
Back Squats
45-50-55-60-65-70-75-70-65-65
Total; 6130
CLIMBED THE ROPE!!! 😀
Amazing job to my partners, Julia and Leslie, and to everyone else!
And Jeff… I’ll get you back one day… you wont see me commin!!!!!!!! hahahahaha
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
QOD: love em’ just cause it changes things up, cheer each other on. Doesn’t matter who your paired with 🙂 always a good WOD. Love Saturdays for that reason.
This WOD will be interesting….trying to think of strategy for it??!!
Please review the following before coming in today…
When someone is performing a heavy back squat, having spotters is important. A missed lift could result in tragedy.
Playing the role of a spotter is important. Some things to consider…
Be attentive
Ask how many reps if the lifter didn’t tell you
Have hands ready
Feet in a stable position
If it’s failed, grab bar and rise at same rate as other spotter and lifter
**Note – if you’re the lifter, please STAY WITH the bar. Don’t duck under it and back away.
Kevin, is there something wrong with zenplanner? When I try to sign into any class I’m put on the waitlist even if the class isn’t marked full.
Yes same here. I was able to register for a full class, not on a wait list, but on a wait list for empty ones. Everything is in reverse today.
I tried it this morning too for May 25.. and showing everything is full
Mobility
2 rounds
10 squats
10 Good AM
10 Lunges
10 McKenzie Push ups
Samson stretch
WOD : Back Squats
10-10-10-10-10-10-10-10-10-10
(35,40,45,50,55,60,65,70,75,80)
Score = Total weigth lifted = 5750
Cash out legs stretch
Mobility
2 rounds
10 squats
10 Good AM
10 Lunges
10 McKenzie Push ups
Samson stretch
WOD : Back Squats
10-10-10-10-10-10-10-10-10-10
(135,155,165,165,165,165,170×9,175,180,190)
Score = Total weigth lifted = 16 480
Cash out legs stretch
1 minute row
2 rounds:
10 squats
10 Good AM
10 Lunges
10 McKenzie Push ups
Samson stretch
WOD : Back Squats
10-10-10-10-10-10-10-10-10-10
(135-135-135-135-135-145-145-145-145-155)
Score: 14100
I had no idea what to expect and I ended up being a little too cautious. Next time, go heavier!
QOD: Fun, yes. Efficient? That can go both ways and I suppose it depends on each individual.
I think it was efficient.
Mobility
2 rounds
10 squats
10 Good AM
10 Lunges
10 McKenzie Push ups
Samson stretch
WOD : Back Squats
10-10-10-10-10-10-10-10-10-10
(85,95,105,115,125,125,125,125,125,125)
Score = Total weigth lifted = 11,500#
2 rounds:
10 squats
10 Good AM
10 Lunges
10 McKenzie Push ups
Samson stretch
WOD : Back Squats x 10
65-65-70-75-80-95-105-105-95-95
Thank you Kevin for the guidance on the weight..good thing! I was way off.
total= 8500
2 rounds:
10 squats
10 Good AM
10 Lunges
10 McKenzie Push ups
Samson stretch
WOD : Back Squats x 10
65-75-85-95-105-110-100
Stopped at 7 because of my back.
Mobility
2 rounds
10 squats
10 Good AM
10 Lunges
10 McKenzie Push ups
Samson stretch
WOD : Back Squats
10-10-10-10-10-10-10-10-10-10
(35,40,45,50,55,60,65,70,75,85)
Score = Total weigth lifted = 5800
Cash out legs stretch
Thanks for Sharing bar Denise and Rachel Great work 🙂
Thanks for the support!
Mobility
2 rounds
10 squats
10 Good AM
10 Lunges
10 McKenzie Push ups
Samson stretch
WOD : Back Squats
10-10-10-10-10-10-10-10-10-9
(35,40,45,50,55,60,65,70,75,70)
Score = Total weigth lifted = 5580
Cash out legs stretch
Joanna and Chantal moved some impressive weights this morning – great job ladies!! Strong!
Yes they sure did!! Great Job ladies 🙂
10-10-10-10-10-10-10-10-10-10
Back Squats
90-100-110-120-130-140-150-155-160-160
Total# – 13150
Fun morning! Happy weekend 🙂
impressive!
woooooooooooow!!!
That’s a lot of weight for someone so tiny! Well done Jo!
Jo… some people did a few sets today close to their body weight… but you might the only person doing sets with about 50# more! Very impressive! 😀
QOD: Love ’em. Having partner(s) to cheer you on is a great motivation since you dont wanna let your team down. Especially during the tougher team workouts. Team “Kalsu” comes to mind…
Mobility
2 rounds
10 squats
10 Good AM
10 Lunges
10 McKenzie Push ups
Samson stretch
10 rounds of back squats x 10
95-105-115-125-135-135-135-135-140-150
Total # = 12 700
Didn’t really know what to expect… next time: GO HEAVIER!
Oh yah, nice to share the bar with the boys this am.. great job Pat and Gilles!
10 rounds of 10x back squats
185-185-190-195-200-205-210-215-210-205
Total – 20,000#
Gonna feel that one!
20000 leagues under the sea of Back Squats. Nice tonnage Coach!
My Pyramid strategy also went out the door as I was doing this 😛
Nice round number there coach!
Impressive numbers Coach!
Thanks!
QOD: They can be very fun.. especially when you end up being partnered with your spouse and they push you even harder than anyone else might…. Team Rooster!!! 🙂
QOD: I like them, their a lot of fun and you get so do some different movements.
10 rounds of back squats
50-55-60-65-70-75-80-70-65-65
Total 6550 #
Great sharing a rack with Lacey, Shawna and Lisa.
QOD I have a love/hate relationship with partner wod;s. I love being challenged by a partner and if pushes me to the limit. I hate feeling like I let my partner down because let’s face it – I am not quite as young as the rest of you.
Back Squat X 10
155-175-185-185-195-195-185-185-175-175
Total: 18,100
legs were jello after, pretty happy with my results
I think partner/teams wods are a nice change up
That’s a great score Darsey! Well done!
QOD: Partner WODs? Love them! They are part of the reason why Saturday’s are so much fun. Besides, everything else we do at Crossfit is so individualized. It’s nice to be a part of a “team” with a partner WOD. 🙂
2 rounds:
10 squats
10 Good AM
10 Lunges
10 McKenzie Push ups
Samson stretch
WOD : Back Squats x 10
65-65-70-75-80-95-105-115-125-135
Total: 9 300
Thanks for sharing the rack with me Michelle, Maria, and Jocelyn. Good work. Also, thanks Kevin for increasing our weight because we had no clue what we were doing 🙂
Nice sharing the bar with you girls too! Jocelyn and Shannon, you girls are beasts 🙂
And, agreed, thanks for the guidance Kevin!
It was fun! Thank you Jocelyn for being our “Olivia Newton-John”, we were just missing the leg warmers 🙂
2 rounds:
10 squats
10 Good AM
10 Lunges
10 McKenzie Push ups
Samson stretch
WOD : Back Squats x 10
65-65-70-75-80-95-100-105-95-95 = 8450 #
My legs are a little wobbly going up the stairs at work. 🙂
Good WOD, there is strategy involved. I wonder what would happen if we did it again.
Nevermind… I guess you DID do a pyramid… oops my bad!
WOD: 10 x 10 back squats
55-65-75-80-85-90-100-110-115-125
Total: 8450
Went way too light at the beginning. Should have started at around 75#
QOD: I like the IDEA of the partner/group workouts and I know & understand why people like them, but I don’t, and don’t sign up for them when there is one posted. I need to be able to measure how I did from my result and I lose motivation and interest when I’m working with someone else to create a score or result. I don’t work out just to work out. I need to have a specific goal to keep me motivated. Kevin has told me that I need to be able to just work hard and give 100% no matter what my reason is and I’m working on it but I don’t enjoy it without it.
There are many different things that people get out of Crossfit that keeps them coming back. Being able to measure and track specific goals like that is one of the big reasons I like it so much.
Warm up as posted
back squats
155, 155,165 ,165, 175, 175, 175, 175, 175, 175
total score 16,900
(as a true crossfitter i am thinking “shoot had you even added 10 lbs extra on one of the rounds you would have got into the 17,000’s, never satisifed, ha ha)
very fun work-out, nice change o from the regular WOD’s
Denis, Darcy, David, thanks for sharing the bar and for the encouragement.
you guys lifted some heavy weights this morning, very impressive!!
partner work-outs, i really enjoy them but not too often.
love the chance to work out with somene different, the motivation, not letting the other down team challenge, etc.
once a week such as saturdays are awesome and a treat to look forward to. not sure if i would want them in many of the everyday work-outs.
Mobility
2 Rounds of
10 Squats
10 Good Mornings
10 Lunges
10 McKenzie Stretch
Samson Stretch
WOD – Back Squat x 10
165-175-185-195-205-215-225-235-225-220
Total: 20,450
That’s a lot of weight man
Great job Jamie!
Nice work Jamie! Heavy stuff!
Big numbers Buddy, way to go!
Mobility
2 Rds
10 Squats
10 Good Mornings
10 Lunges
10 Mackenzie Pushups
Samson Stretch
WOD
10-10-10-10-10-10-10-10-10-10
Back Squats
155-160-165-170-175-180-180-180-180-180
Total weight lifted – 17 250
Nice job Jeff 🙂
5km Run (from the Gym) —> 25:39
5:07 pace.
20 second PR for this route compared to last July.
Best run so far this year. 🙂
I like partner WODs but team WODs are even better… and I enjoy the challenge of programming them once in a while too! 😉
Nice job on that run PR Jeff!
2 Rounds of:
10 Squats
10 Good mornings
10 Lunges
10 Mackenzie Push ups
#155-10
#160-10
#165-10
#165-10
#165-10
#165-10
#165-10
#165-10
#160-10
#155-10
Total:16200
WU
Back Squat x 10
115-120-125-130-135-135-140-145-150(5 reps)-125-115
Total: 12250
Started off too heavy for sure. It was fun sharing the bar with you Tracy and Hannah! Great energy at the gym today!
It was hard to know where to start with this one. That’s still a kick ass score Corinna! I’m waiting for the muscle soreness to kick in…this one’s gonna hurt. LOL
You, too, Corinna! Sorry I did not help put the weights away. I was the last Mom to pick up the kids, but probably the strongest! Ha ha! Look forward to getting to know Laura. Welcome to Crossfit!
Great job, Tracy!
wu x 2 (liked this one)
back squat x 10
80, 85, 90, 95, 100, 105, 110, 105, 95, 85 = 95000
2 Rounds of:
10 Squats
10 Good mornings
10 Lunges
10 Mackenzie Push ups
Back Squat x 10
15-20 (warm ups)
35-40-45-50-55-60-65-70-70-75
Total: 5650
Great working with you Laura! We both surpassed our max! Feeling a little bit stronger each day!
Nice work Sarah
Nice meeting you Sarah. Thanks for the laughs.
WOD: Backsquat 10 x 10
16400
I really enjoyed this workout, nice change of pace. Great job Gabe and Marcel, you guys gave 100% today!
QOD: I don’t do Saturdays very often but I have really liked the team WODs I have done. I find being part of the team always pushes me harder because I don’t want to let anyone down.
The chipper at the TO regionals last year with Kev, Jo & Gill was one of the most memorable WODs I’ve ever done. Partly because of the event, but also because of the sheer volume of effort we poured into it.
We should try that again!
I would love to try some of the Regional WODs from last year (not this year though – ha!). Both the individual AND the team WODs. I think it would be fun! 🙂
Agreed, it was an amazing experience.
2 Rounds of:
10 Squats
10 Good mornings
10 Lunges
Back Squat x 10
45 (warm up)
65-75-100-105-110-115-115-120-120-115
= 10 400
Really happy with my score, I wish I would have went heavier on the first 2 reps! Im so used to working my way up during strength that I couldn’t picture starting heavy! Now, I can picture it. Thanks for the push during the workout Krista & Mel, I think our overall attitude was “you can do it” and convinced me I could for sure! =)
QOD: I love saturday workouts! I love everything about them. I love the games, the teams, whatever, I enjoy it all.
I also love saturday hot yoga classes ! Love them both so much. Saturday’s rock!
Awesome job today, and yeah you need to believe you can do it – cause you so can!! Very strong today 🙂 loved working out with you and Mel!
2 Rounds of:
10 Squats
10 Good mornings
10 Lunges
10 Mackenzie Push ups
Samson Stretch
WOD:
Back Squats X10
155-165-175-185-195-205-195-195-185-185
Total –> 18400
Excellent job Marcel and Dan! Love this WOD!
Stretching + Foam Rolling
1 L Rope Climb this time to the chain and back down.
Great job 5:30 and 6:30 gang!
QOD: I do enjoy Partner/Team WOD’s once in a while. The Saturday I do get to go to are great and do enjoy them but unfortunatly that is my rest days and/or work day. Would be great to do some during the week maybe a few times a month!
Have a great weekend fella CrossFitters!
Great job Gabe! Nice score. And good work on the L-sit rope climb. That was cool to watch.
Mobility
WU x 2: 10 squats/10 good mornings/10 lunges/10 Mackenzie pushups/Samson stretch
WOD: Back squat extravaganzzzzzza!
10-10-10-10-10-10-10-10-10-10
155-160-165-170-180-185-180-175-170-165
Total = 17,050
I was looking forward to this WOD all day and I’m very happy with my total. Wasn’t sure of the best way to attack it, but the pyramid worked well for me. 185# is close to 80% of my 1RM. The last few reps on the last few sets were @#$%ing hard, even though the weight on the bar was decreasing! Thanks for the encouragement Jeff S. and Rob W. Great sharing the bar with you guys 🙂
You did amazing Lora, impressive numbers.. You showed great determination! 🙂
Killer score Lora!
…I’m not worthy….. 🙂
I’m impressed! Job well done Lora.
2 Rounds of:
10 Squats
10 Good mornings
10 Lunges
10 Mackenzie Push ups
Samson Stretch
WOD:
Back Squats X10
185-190-195-200-205-210-215-205-185-195
Total –> 19850 I sould have went heavier on the last 2 sets.
Great job Sean and I hope your back isn’t too sore tomorrow Mario 🙁
QOD: I don’t think I have ever done a Partner/Team WOD as I don’t come in for the Sat classes. I think I would like it as its something different.
Excuse my language.. Holy shit Frankie!! Awesome freaking score!! You looked possessed when you cracked of your reps.. And it was far too easy, your number could have been much bigger!!
lol, thanks Jeff!
WU = 10 Squats; 10 Good mornings; 10 lunges; 10 Mackenzie pushups; + stretch (x2)
WOD: Back Squat x10….x10
80 – 90 – 95 – 100 – 105 – 110 – 115 – 105 – 95 – 95
Total = 9,900
Pleased with the result. It got really tough in the later sets.. even 95 # felt really heavy at the end.
Great working with you both, Corinna and Hannah!!
I wasn’t sure about this WOD, haven’t done much leg work since surgery in feb but I was pleasantly surprised as we ramped up the weight I felt better and better.. Great sharing the bar with you Lora and rob.. The fun part of this WOD was watching rob and I doing everything we could to avoid being ‘chicked’ I was going to feign an injury in the fifth set as it looked like the weight was going to get out of my league!! LOL. Thank god She slowed down! 🙂 amazing job Lora, and you too Robbie.
17,600
Partner/team WODS I love, spend all week on individual stuff so Saturdays are a treat to meet and WOD with new people!!
LOL…ego vs muscle. Such a fun game! 😉
Seriously though. That’s a fantastic score; especially while you are still pushing on every rep for full ROM with that knee.
And, I knew you and Rob were in no danger of getting “chicked” tonight…..but YOU didn’t…well not at the beginning anyway. HAHA!
Wod back squat x 10
35-40-45-50-55-55-55-55-55-60=5050
Crossfit games here I come! WOD number two under my belt.
Thanks to the coaches and everyone for all the help. My dazed and confused look should subside in a couple of years.
You’re doing great!!
Mobility
WU x 2 (10 squats, 10 good am, 10 lunges, 10 mckenzie pushups, samson stretch)
WOD
Back Squats 10 x 35-40-45-50-55-60-65-65-65-65
Total : 5450
Not so bad I guess… I started to low !
Great job everybody
*Nice work rope climbing Gab, using only your arms ouff !!
WOD back squat 10 reps
75-85-100-110-115-115-110-105-95-95
10,050
Wow, jello legs for sure, almost thought I’d pass out a couple times 🙂
Mobility
1 round
10 squats
10 Good AM
10 Lunges
10 McKenzie Push ups
Samson stretch
2 rounds of rotator cuff strengthening excercises.
WOD : Had to substitute Back Squats for Front Squats as I still do not have the shoulder mobility to rack a bar behind my neck.
10-10-10-10-10-10-10-10-10-10
45,65,85,95,105,105,105,95,95,95
Total Front Squat = 8900
Mobility
2 rounds
10 squats
10 Good AM
10 Lunges
10 McKenzie Push ups
Samson stretch
WOD : Back Squats (WU 5 X 85)
10-10-10-10-10-10-10-10-10-10
95-105-105-105-110-110-115-120-120-120
Total: 11,050
As always, I wonder edwhen I’m done if I could have gone heavier, but sure didn’t feel like that while I was lifting! Great lifting with you ladies. This was a fun way to start the weekend!
QOD: I still remember my first Saturday WOD which was also my first group wod. I was so intimidated and felt so bad for my partner but she perservered with me and I really felt like I earned my stripes that morning. (Thanks Sonia 🙂 ) So I’m a big supporter – just really hard to get there on Saturdays.
WU x 2
WOD:
10 reps each round of:
95-105-110-115-120-120-120-115-115-115
Total: 11,300
Holy crap! Rounds 7 and 8 were really really tough. I had so may head rushes tonight..whew!
Really fun WOD. Melanie & Heather, I really enjoyed out time together (I never get to work out with you guys!). Great job girlies!
Mobility
2 rounds
10 squats
10 Good AM
10 Lunges
10 McKenzie Push ups
Samson stretch
Back squat x 10
145-155-165-175-185-185-185-175-165-155
Total 16,900
Dan & Gabe great sharing a bar tonight — Great work. Nice to hear all the grunting in the gym tonight!
Mobility
2 Rds
10 Squats
10 Good Mornings
10 Lunges
10 Mackenzie Pushups
Samson Stretch
WOD
10-10-10-10-10-10-10-10-10-10
Back Squats
45-50-55-60-65-70-75-70-65-65
Total; 6130
CLIMBED THE ROPE!!! 😀
Amazing job to my partners, Julia and Leslie, and to everyone else!
And Jeff… I’ll get you back one day… you wont see me commin!!!!!!!! hahahahaha