Friday’s QOD

CrossFit Total Event tomorrow at 10am. All members welcome. Going to be around 2 hours f you’re trying to plan your day. 

Fun one today with a few new movements. Always switching things up 🙂

DB Curl and Press x8
Build up in weight

10 min For Quality
16 Crossbody Walking Lunges
12 Pushups
8 Elevated Ring Rows

9 thoughts on “Friday’s QOD”

  1. My superhero name would be Captain PR. My back story is that I used to work in Public Relations for a fast food chain. One day while touring the kitchen factory I fell in a giant plate of poutine. That’s how I got my superpowers but ironically poutine is now my secret weakness…

    My special move would be the K2E (Knuckles to Ears) KAPOW!

  2. DB Curl and Press x8
    Build up in weight
    15-20-25#

    10 min For Quality
    16 Crossbody Walking Lunges
    12 Pushups
    8 Elevated Ring Rows

    Used 15#’s then 20#’s and Pause RR.
    Thanks Roxanne!

  3. DB Curl and Press x8
    Build up in weight: 10-12-15-20-20# DBs

    10 min For Quality
    16 Crossbody Walking Lunges (15# DBs)
    12 Pushups (from toes)
    8 Elevated Ring Rows (feet on small box)

    Went nice and slow (for quality after all) and completed a couple of rounds plus 4 lunges. Love these kinda classes. Thanks Roxanne!

    Almost forgot… 29 B’day burpees for Matt during TMSGF. Thank goodness he’s not old, like 62! 😉

  4. DB Curl and Press x8
    15-20-20-20-25#

    10 min For Quality
    16 Crossbody Walking Lunges(25# kB)
    12 Pushups
    8 Elevated Ring Rows

    Thanks Kevin!

  5. DB Curl and Press x8
    Build up in weight
    20-25-30-35-40

    10 min For Quality
    16 Crossbody Walking Lunges 25#
    12 Pushups
    8 Elevated Ring Rows

  6. DB Curl and Press x8
    25-25-30×7-25-30×7

    10 min For Quality
    16 Crossbody Walking Lunges
    12 Pushups
    8 Elevated Ring Rows
    5 rounds + 16 CWL

  7. DB Curl and Press x8
    Build up in weight 35#-40#-45#(f on 7)-45#(f on 5)-45#(f on 6)

    10 min For Quality
    16 Crossbody Walking Lunges @ 25#
    12 Pushups
    8 Elevated Ring Rows

  8. DB Curl and Press x8
    Build up in weight
    15-20-15-15#

    10 min For Quality
    16 Crossbody Walking 20#
    12 Pushups 24″box
    8 Elevated Ring Rows

    3rds + 3pu

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