400m Run
21 Thrusters (95/65#)
21 Pullups
300m Run
15 Thrusters
15 Pullups
200m Run
9 Thrusters
9 Pullups
What a great CrossFit Kids class!
78 thoughts on “Friday’s QOD”
Jeff S
Fav WOD with running.. Think ‘micheal’ from a couple weeks back, so far.. Haven’t had many with running yet as this is my first spring/summer of xfit.. ๐
Maria
QOD : Abbate and Helen are a couple of my favorites. I haven’t done today’s so we’ll see how that goes ๐
Heather S
“favorite” and “running”? Oxymoron!
Andy
WU x 2
Strength: Overhead Squats
5x 95-115-125-140-155×7
WOD: Running Fran
400m Run
21 Thrusters (95#)
21 Pullups
300m Run
15 Thrusters
15 Pullups
200m Run
9 Thrusters
9 Pull-ups
Time: 15:29
Strength Push Press: 1x
95×3-115-125-140-155f-150f-150
Thanks for the push Andy!
WOD as Rx’d: 11:53
I finished the wod yes but I think 95 was too heavy for me. Should’ve tried 85.
My favorite running wod is “Murph”:
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In honor of the fallen soldier Michael Murphy, some people do this with a 20lbs vest which I haven’t tried yet ๐
Gabriel
That is great time Patrick! So Rx’d was meant for you! ๐
Maria
WUx2
Strength Cleans: 3x
55-65-75-80-85-90
WOD
Thrusters @ 45#: 11:44
First time doing a Fran type workout without bands for pullups, happy with that!
Michelle
Great job! I can only dream of a band-free wow! ๐
WU x 2
Strength:Cleans x 5
45, 50, 55, 60, 65 (wider stand on my landing, Thanks Kevin)
WOD: Running Fran
400m Run
scale – 21 Front squats (50# first 15 reps drop to 45#)
21 Pull ups (Red and purple band)
300m Run
scale – 15 Front squats
15 Pull ups
200m Run
scale – 9 Front squats
9 Pull ups
Time: 13:17 (modified this WOD left arm still giving me problems)
cash out – Samson stretch and leg stretch Thanks Pat for the tips)
WUX2
Back squat 155 ,175 ,195 ,205 ,220 PR 5
Wod. RXd
Running Fran
16:27
Good job 7am class.
Josh
WU x 2
Strength: Shoulder Press x 5
80,85,90,95,100
WOD: Running Fran
400m Run–21 Thrusters (85#)–21 Pullups(Purple band)
300m Run–15 Thrusters–15 Pullups(purple band & small band)
200m Run–9 Thrusters–9 Pull-ups(purple band & small band)
Time: 17:48
This WOD completely kicked my ass….
Heather (Mum)
OOD It is not running Fram for sure.
WU X 2
Strength X 3
Overhead Squats 20-23-25-15-20
WOD
Running Fran
Time 21:24
Thanks Pat for the wooden plates. They are awesome.
QOD: I guess I liked this workout… I don’t know any other ones by heart. I like running when it’s 400M or less ๐
WU X 2 (pull ups strict, using smallest band and second smallest band)
Back squat x 3
45-90-95-105-135 (pretty easy… 10#pr)
thanks for sharing the bar….. Justin, Kevin, & others… hehe.
WOD
@ 65# Thrusters
red band pull ups (second largest band) – strict until the set of 9
= 15:52
Chantal L. I remembered you saying your time was 16minutes, you made me push hard at the end. I started doing kipping pull-ups even!! haha.
have a great weekend everyone!
Chantal L.
WU x 2
Strength – 5x push Jerks
65-85-95-105-115
WOD @ 65# and band.
16:28
QOD: My favortie running WOD – I once had a dream where I was running, running, and running without being outta breath and without having to do #$%#$&^$ Thrusters after.
Amanda
Am I the only person who is scared of this wod today? Running and thrusters for someone with really shitty cardio – I have a bit of anxiety. ๐
Wanted under 10 but oh well! Should have pushed harder at the beginning.
Shannon
Oops 60#
Gillyon
I need to do this WOD….change for change…can’t wait!
Before pregnant me, I love to hate Eva. I also like Michael.
Blake
WU x 2
Strength: Thrusters x 7
75-85-95-105-115
WOD: Running Fran
400m Run
21 Thrusters (95#) / 21 Pullups
300m Run
15 Thrusters / 15 Pullups
200m Run
9 Thrusters / 9 Pull-ups
Time: 14:53
Super stoked after this one! First time with a barbell RX and first time doing pullups with NO BAND!
Big firsts for me! Great way to wrap up a week of CrossFit and kit back with beer & friends!
Have a great long weekend all!
Blake
…”kick” back…not “kit”
Darsey
You picked a tough one for your first barbell Rx’d. Good job!
WOD
Run 400m
21 Thrusters (55lbs)
21 Pullups (medium yellow band)
Run 300 m
15 Thrusters
15 Pull ups
Run 200 m
9 Thrusters
9 Pullups
Time: 11:43
Glad with my time I felt super fatigue today!! I am ready for the weekend off!!
Maria
Good work! Weekend off will be nice!
Darsey
Shoulder press x 1 to 145. Pr of 5
Wod Rx
Time 11:31
I was nervous about this wod, especially Rx’d.
Blake
Great time Darsey!
Corinna
Good work Darsey!
Gabriel
Nice!
Frank
WU x 2
Strength: push jerk
5x 110-130-150-165-180
WOD: Running Fran
400m Run
21 Thrusters (85#)
21 Pullups
300m Run
15 Thrusters
15 Pullups
200m Run
9 Thrusters
9 Pull-ups
Time: 13:56 (ran 300m on last round by mistake)
Corinna
WU
Strength: Front squat x5
60-95-105
Worked on form and pushing knees out. I actually think that I am able to spread my legs wider apart these days!!! lol!!
WOD: RX @ 65 lbs
Time: 12:19
I am happy to have completed this one, but it was tough as I felt tired and weak from start to finish. I want to re-try it again in a few weeks or maybe on a change for change day.
Darrell you were flying in this one today. What are you eating man?
Gabriel
Great work Corinna!
Nadine
I agree with you Corinna!! What a WOD!! I thought I’d have to stop for a while, but I pushed through the pain!! hehe
Good job!! ๐
Darrell
Thanks Corinna, eating everything.
Corinna
I second your vote Gillyon. I love to hate Eva for sure. Murph is a mother one of my favorite running WOD’s.
Gabriel
WUx2
Strength – OHS X5
65-75-95-105-105×4
Worked on proper form using 45#. Thank Joanna for the tips and observations!
WOD: Running Fran
(Scalled to Front Squats due to wrist. Darn wrist!!!!)
400m Run
21 Front Squats (95#)
21 Pullups
300m Run
15 Front Squats
15 Pullups
200m Run
9 Front Squats
9 Pull-ups
Scaled:
400m Run
21 Thrusters (55#)
21 Pullups
300m Run
15 Thrusters
15 Pullups
200m Run
9 Thrusters
9 Pullups
T = 15:25
Well, it wasn’t as horrifying as I was expecting – but my expectations were pretty grim so I guess that’s not saying much.
My favorite wods are triplets with pretty much any movements or lifts, so I actually liked this one. (gasp!)
Thanks for the push everyone!
Amanda
Hey I just realized today is my 2nd year anniversary at Crossfit! What a fabulous workout to celebrate with! lol
Wow the time has gone by so fast, I can’t believe it’s been two years!
I couldn’t run 400m without stopping when I started. So all you new folks just starting and are intimidated by what everyone else is able to do, rest assured that there are lots of successes ahead of you! I have had SO MANY over the last 2 years!
WOD
400 m run
21 thrusters 85 lbs (PR of 5lbs for fran)
21 Pullups
300 m run
15 thrusters
15 pullups
200 m run
9 thrusters
9 pullups
Time:11 mins
The hardest 200 m run ever, good job 3:15 class.
Shawn
back squat x5
135.155,175,185,185
weight felt real heavy today, pr is 225 for 5
wod rxd 8:34 . ran 200 m for the second round by mistake so ran 300 for the last round, too much sun today i think.
Chris
WU X2
Strength Back Squat: 115-135-145-155-165
Running Fran
400 m run
21 thrusters 95#
21 Pullups assisted
300 m run
15 thrusters 95#
15 pullups assisted
200 m run
9 thrusters 95#
9 pullups assisted
Time: 12:46
Sarah
WU X2
No Strength – stretching instead
Running Fran
400 m run
21 thrusters 40#
21 Pullups (black band)
300 m run
15 thrusters 40#
15 pullups (black band)
200 m run
9 thrusters 40#
9 pullups (black band)
Time: 11:24
I am such a brutal runner… gotta work on that some more. My first week of 5 classes in a row! Woo
Heather S
WU X 2
Deadlifts 5’s
135-150-165-175-185 First time since hamstring injury I was able to hit my pr for reps!!
WOD: Running Fran
400m Run
21 Thrusters (65# Rx)
21 Pullups (small blue band)
300m Run
15 Thrusters
15 Pullups
200m Run
9 Thrusters
9 Pull-ups
Time: 16:57
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…
Fav WOD with running.. Think ‘micheal’ from a couple weeks back, so far.. Haven’t had many with running yet as this is my first spring/summer of xfit.. ๐
QOD : Abbate and Helen are a couple of my favorites. I haven’t done today’s so we’ll see how that goes ๐
“favorite” and “running”? Oxymoron!
WU x 2
Strength: Overhead Squats
5x 95-115-125-140-155×7
WOD: Running Fran
400m Run
21 Thrusters (95#)
21 Pullups
300m Run
15 Thrusters
15 Pullups
200m Run
9 Thrusters
9 Pull-ups
Time: 15:29
WUx2
Strength Push Press: 1x
95×3-115-125-140-155f-150f-150
Thanks for the push Andy!
WOD as Rx’d: 11:53
I finished the wod yes but I think 95 was too heavy for me. Should’ve tried 85.
My favorite running wod is “Murph”:
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
In honor of the fallen soldier Michael Murphy, some people do this with a 20lbs vest which I haven’t tried yet ๐
That is great time Patrick! So Rx’d was meant for you! ๐
WUx2
Strength Cleans: 3x
55-65-75-80-85-90
WOD
Thrusters @ 45#: 11:44
First time doing a Fran type workout without bands for pullups, happy with that!
Great job! I can only dream of a band-free wow! ๐
Great job, as always….
Thats awesome!
Thatโs awesome, and a nice time to boot.
Good job on dropping the bands. Fran becomes a whole new ball game now! ๐
Great Job Maria ๐
Good girl Maria!
Way to go Maria on bandless pullups!! Great time too!
That kid with the black top in the picture sure look big…
QOD: Helen & Nancy come to mind. Must be others I liked
WU x 2
Strength: BAck Squats x 5 75-85-95-105-115
WOD: Running Fran @ 45# and green band for pull-ups
13:17
Pull ups remain a major goat, baaa!
WU x 2
Strength: Push Jerk x 1
95, 115, 135, 145, 155
WOD: Running Fran
400m Run
21 Thrusters (95#)
21 Pullups
300m Run
15 Thrusters
15 Pullups
200m Run
9 Thrusters
9 Pull-ups
Time: 15:13
WU x 2
Strength:Cleans x 5
45, 50, 55, 60, 65 (wider stand on my landing, Thanks Kevin)
WOD: Running Fran
400m Run
scale – 21 Front squats (50# first 15 reps drop to 45#)
21 Pull ups (Red and purple band)
300m Run
scale – 15 Front squats
15 Pull ups
200m Run
scale – 9 Front squats
9 Pull ups
Time: 13:17 (modified this WOD left arm still giving me problems)
cash out – Samson stretch and leg stretch Thanks Pat for the tips)
WUX2
Back squat 155 ,175 ,195 ,205 ,220 PR 5
Wod. RXd
Running Fran
16:27
Good job 7am class.
WU x 2
Strength: Shoulder Press x 5
80,85,90,95,100
WOD: Running Fran
400m Run–21 Thrusters (85#)–21 Pullups(Purple band)
300m Run–15 Thrusters–15 Pullups(purple band & small band)
200m Run–9 Thrusters–9 Pull-ups(purple band & small band)
Time: 17:48
This WOD completely kicked my ass….
OOD It is not running Fram for sure.
WU X 2
Strength X 3
Overhead Squats 20-23-25-15-20
WOD
Running Fran
Time 21:24
Thanks Pat for the wooden plates. They are awesome.
QOD: I guess I liked this workout… I don’t know any other ones by heart. I like running when it’s 400M or less ๐
WU X 2 (pull ups strict, using smallest band and second smallest band)
Back squat x 3
45-90-95-105-135 (pretty easy… 10#pr)
thanks for sharing the bar….. Justin, Kevin, & others… hehe.
WOD
@ 65# Thrusters
red band pull ups (second largest band) – strict until the set of 9
= 15:52
Chantal L. I remembered you saying your time was 16minutes, you made me push hard at the end. I started doing kipping pull-ups even!! haha.
have a great weekend everyone!
WU x 2
Strength – 5x push Jerks
65-85-95-105-115
WOD @ 65# and band.
16:28
QOD: My favortie running WOD – I once had a dream where I was running, running, and running without being outta breath and without having to do #$%#$&^$ Thrusters after.
Am I the only person who is scared of this wod today? Running and thrusters for someone with really shitty cardio – I have a bit of anxiety. ๐
You are not the only one!! ๐
I was wonderful *Insert sarcasm here*
Actually, it wasn’t as bad as I thought, but it wasn’t as good as intended.
It*
Don’t worry, I’ve got the same deal going on. What class are you going to?
Just signed up for wait list for 4:15
Even the big boys get scared, Rich Froning no exception. Just don’t think about it till Coach sais 10 seconds… works for me.
http://journal.crossfit.com/2012/05/rich-and-dan.tpl#featureArticleTitle
โThe biggest competition is right here,โ he says, pointing to his right temple. โGotta beat that.โ
-Yup
I’m in the 5:30
OH stop with your shitty cardio.. lol you and I can run as turtles together! lol
Mobility
Strength- Deadlift
95-105-115-125-135-145
WOD@ 65# and purple band
Time: 10:06
Wanted under 10 but oh well! Should have pushed harder at the beginning.
Oops 60#
I need to do this WOD….change for change…can’t wait!
Before pregnant me, I love to hate Eva. I also like Michael.
WU x 2
Strength: Thrusters x 7
75-85-95-105-115
WOD: Running Fran
400m Run
21 Thrusters (95#) / 21 Pullups
300m Run
15 Thrusters / 15 Pullups
200m Run
9 Thrusters / 9 Pull-ups
Time: 14:53
Super stoked after this one! First time with a barbell RX and first time doing pullups with NO BAND!
Big firsts for me! Great way to wrap up a week of CrossFit and kit back with beer & friends!
Have a great long weekend all!
…”kick” back…not “kit”
You picked a tough one for your first barbell Rx’d. Good job!
Way to go Blake!
Great job Blake! Great night at the gym for you!
Nice work man! Was watching you tonight and you did awesome!
WU x 2
Strength
Thrusters 3’s
35-45-55-65-75
WOD
Run 400m
21 Thrusters (55lbs)
21 Pullups (medium yellow band)
Run 300 m
15 Thrusters
15 Pull ups
Run 200 m
9 Thrusters
9 Pullups
Time: 11:43
Glad with my time I felt super fatigue today!! I am ready for the weekend off!!
Good work! Weekend off will be nice!
Shoulder press x 1 to 145. Pr of 5
Wod Rx
Time 11:31
I was nervous about this wod, especially Rx’d.
Great time Darsey!
Good work Darsey!
Nice!
WU x 2
Strength: push jerk
5x 110-130-150-165-180
WOD: Running Fran
400m Run
21 Thrusters (85#)
21 Pullups
300m Run
15 Thrusters
15 Pullups
200m Run
9 Thrusters
9 Pull-ups
Time: 13:56 (ran 300m on last round by mistake)
WU
Strength: Front squat x5
60-95-105
Worked on form and pushing knees out. I actually think that I am able to spread my legs wider apart these days!!! lol!!
WOD: RX @ 65 lbs
Time: 12:19
I am happy to have completed this one, but it was tough as I felt tired and weak from start to finish. I want to re-try it again in a few weeks or maybe on a change for change day.
Darrell you were flying in this one today. What are you eating man?
Great work Corinna!
I agree with you Corinna!! What a WOD!! I thought I’d have to stop for a while, but I pushed through the pain!! hehe
Good job!! ๐
Thanks Corinna, eating everything.
I second your vote Gillyon. I love to hate Eva for sure. Murph is a mother one of my favorite running WOD’s.
WUx2
Strength – OHS X5
65-75-95-105-105×4
Worked on proper form using 45#. Thank Joanna for the tips and observations!
WOD: Running Fran
(Scalled to Front Squats due to wrist. Darn wrist!!!!)
400m Run
21 Front Squats (95#)
21 Pullups
300m Run
15 Front Squats
15 Pullups
200m Run
9 Front Squats
9 Pull-ups
Time–> 10:03
Stretching + Foam Rolling
Great job 5:30 crew!
Have a great long weekend fella CrossFitters!
WU x 2
Strength: Thrusters x5
65-75-85-95-105-105-95-95
WOD @85# 14:09
20# heavier and no bands since last Fran
Enjoy the long weekend everyone!
That is awesome Eric! You’ll kill Fran on your next vist!!
Thanks dude! and thanks for the push tonight! It helped ๐
Great job! Such great progress!
QOD: Michael so far.
WUx2
Push Jerks 5x 65-70-75-80-85
โRunning Franโ
400m Run
21 Thrusters @ 50
21 Pullups with green band
300m Run
15 Thrusters
15 Pullups
200m Run
9 Thrusters
9 Pullups
Time – 14:11
W*O*W !!!!! Thats all I have to say…lol
AWESOME job 6:30 crew!!! ๐
Hey everyone, there’s a canadian skipping competition in Moncton this weekend… could be interesting!
Strength: Cleans
5×70, 3×85, 1×95, 1×110, 1×125(pr)
WOD: ‘Running Fran’
Scaled:
400m Run
21 Thrusters (55#)
21 Pullups
300m Run
15 Thrusters
15 Pullups
200m Run
9 Thrusters
9 Pullups
T = 15:25
Well, it wasn’t as horrifying as I was expecting – but my expectations were pretty grim so I guess that’s not saying much.
My favorite wods are triplets with pretty much any movements or lifts, so I actually liked this one. (gasp!)
Thanks for the push everyone!
Hey I just realized today is my 2nd year anniversary at Crossfit! What a fabulous workout to celebrate with! lol
Wow the time has gone by so fast, I can’t believe it’s been two years!
I couldn’t run 400m without stopping when I started. So all you new folks just starting and are intimidated by what everyone else is able to do, rest assured that there are lots of successes ahead of you! I have had SO MANY over the last 2 years!
Congrats on 2 wonderful years or dedication and hard work!
Congrats on the 2 yr milestone!
Congrats Amanda!
Way to go Amanday Congrats!
Amanda, a ‘y’ sliped in there somehow.
Congrats on your second year anniversary Amanda. I feel honored to have been witness to many of your successes. Congrats on another success today!
WU x 2
Strength
Back Squat 5’s
105-115-120-130-135
WOD
400 m run
21 thrusters 85 lbs (PR of 5lbs for fran)
21 Pullups
300 m run
15 thrusters
15 pullups
200 m run
9 thrusters
9 pullups
Time:11 mins
The hardest 200 m run ever, good job 3:15 class.
back squat x5
135.155,175,185,185
weight felt real heavy today, pr is 225 for 5
wod rxd 8:34 . ran 200 m for the second round by mistake so ran 300 for the last round, too much sun today i think.
WU X2
Strength Back Squat: 115-135-145-155-165
Running Fran
400 m run
21 thrusters 95#
21 Pullups assisted
300 m run
15 thrusters 95#
15 pullups assisted
200 m run
9 thrusters 95#
9 pullups assisted
Time: 12:46
WU X2
No Strength – stretching instead
Running Fran
400 m run
21 thrusters 40#
21 Pullups (black band)
300 m run
15 thrusters 40#
15 pullups (black band)
200 m run
9 thrusters 40#
9 pullups (black band)
Time: 11:24
I am such a brutal runner… gotta work on that some more. My first week of 5 classes in a row! Woo
WU X 2
Deadlifts 5’s
135-150-165-175-185 First time since hamstring injury I was able to hit my pr for reps!!
WOD: Running Fran
400m Run
21 Thrusters (65# Rx)
21 Pullups (small blue band)
300m Run
15 Thrusters
15 Pullups
200m Run
9 Thrusters
9 Pull-ups
Time: 16:57
Long hard way to finish the week ๐
WU X 2
Deadlifts 3’s
75-85-95-100-115
WOD: Rowing Fran- Back Issue
500m Row
21 Thrusters (65# Rx)
21 Pullups (Black Band and Purple)
375m Row
15 Thrusters
15 Pullups
250m Row
9 Thrusters
9 Pull-ups
Time: 14:08
WU x 2
800m Run
WOD – “Running Fran” Rx Time: 12:49