Friday’s QOD

23 thoughts on “Friday’s QOD”

1. Mark

   July 17, 2020 at 7:14 am

   Flexibility test

   2 rounds of:
   1 min Plate Ground to OH – 25#
   1 min Russian Twists
   1 min HR Pushups
   1 min Plate Squats
   1 min Skipping
   1 min Rest

   TOTAL = 238
2. Gabriel

   July 17, 2020 at 7:52 am

   3 rounds of:(using 45# plate)
   1 min Plate Ground to OH
   1 min Russian Twists
   1 min HR Pushups
   1 min Plate Squats
   1 min Skipping (Double Unders)
   1 min Rest

   128-111-140
   Total–>379

   Thanks Kevin!
3. Jackie

   July 17, 2020 at 7:53 am

   When you go in expecting to do the WOD and your Coach has other plans.

   API Test
   Levelled up to Blue
   151 Reps

   I guess you were right Kevin!

   Happy Friday.
   1. Ryanne

      July 17, 2020 at 8:26 am

      Nice work Jackie !
   2. Cheryl

      July 17, 2020 at 11:24 am

      Way to go Jackie!!
4. Jordan Sanipass

   July 17, 2020 at 8:19 am

   3 rounds of:
   1 min Wall Balls (20/14# @ 10/9′)
   1 min Hang Power Clean (75/55#)
   1 min Box JUMPS (24/20″ with step down)
   1 min Push Press (75/55#)
   1 min Burpees
   1 min Rest

   283 reps. Purple III to brown III
5. Ryanne

   July 17, 2020 at 8:29 am

   3 rounds of:
   1 min Wall Balls (20/14# @ 10/9′)
   1 min Hang Power Clean (75/55#)
   1 min Box JUMPS (24/20″ with step down)
   1 min Push Press (75/55#)
   1 min Burpees
   1 min Rest

   290 reps. Levelled up to black I

   Love these types of workouts 🙂
   1. Cheryl

      July 17, 2020 at 4:15 pm

      Wow! Nice work Ryanne.
6. Christie Neate

   July 17, 2020 at 9:05 am

   3 rounds of:
   1 min Wall Balls (20/14# @ 10/9′)
   1 min Hang Power Clean (75/55#)
   1 min Box JUMPS (24/20″ with step down)
   1 min Push Press (75/55#)
   1 min Burpees
   1 min Rest

   198 Reps with no box jumps today 🙁
   8 reps less than previous 206.

   Thanks Kevin!
7. Rémi F.

   July 17, 2020 at 9:32 am

   API test. 190 reps (blue II).
8. Kelly B

   July 17, 2020 at 9:55 am

   3 rounds of:
   1 min Plate Ground to OH
   1 min Russian Twists
   1 min HR Pushups
   1 min Plate Squats
   1 min Skipping
   1 min Rest

   Used 15# plate and singles
   224, 215, 210 = 649

   Thanks Kevin. Happy Friday!
9. Cheryl

   July 17, 2020 at 11:29 am

   3 rounds of:
   1 min Plate Ground to OH (15#)
   1 min Russian Twists (15#)
   1 min Pushups (bar)
   1 min Plate Squats (15#)
   1 min Skipping (Singles)
   1 min Rest
   160, 181, 179
   = 520 reps
10. Angela Steeves

    July 17, 2020 at 12:41 pm

    3 rounds of:
    1 min Wall Balls (20/14# @ 10/9′)
    1 min Hang Power Clean (75/55#)
    1 min Box JUMPS (24/20″ with step down)
    1 min Push Press (75/55#)
    1 min Burpees
    1 min Rest
    Went from Blue 1 to Purple 2!!! With 215 reps woohooo
    Thanks Blake
11. John

    July 17, 2020 at 1:34 pm

    API testing
    3 rounds of:
    1 min Wall Balls (20# @ 10′)
    1 min Hang Power Clean (75#)
    1 min Box JUMPS (24″ with step down)
    1 min Push Press (75#)
    1 min Burpees
    1 min Rest

    229 Reps Purple l, and with that I have all my testing completed 🥳

    Thanks Blake
12. Kristen

    July 17, 2020 at 2:09 pm

    3 rounds of
    1 min Plate Ground to Overhead 25#
    1 min Russian Twists 25#
    1 min pushups (bar)
    1 min plate squats 25#
    1 min skipping

    579 reps

    Officially completed my 75 earn your key workouts!
13. Mario A.

    July 17, 2020 at 2:17 pm

    3 rounds for reps, 1min each
    Plate G2OH 25#
    Russian Twists 25#, feet off floor
    HR Pushups
    Plate Squats 25#, on back
    Double Unders
    = 161 +149 + 121
    = 433

    Good job gang!
14. Shauna

    July 17, 2020 at 2:21 pm

    Finally tested API

    3 rounds of:
    1 min Wall Balls (10# @ 9′)
    1 min Russian KBS (25#)
    1 min Box Steps (16″)
    1 min DB Push Press (25/15#)
    1 min Down Ups
    1 min Rest
    Completed 276 reps
    Time to work on box jumps so I can level up
15. Joe

    July 17, 2020 at 2:40 pm

    API testing
    3 rounds of:
    1 min Wall Balls (20# @ 10′)
    1 min Hang Power Clean (75#)
    1 min Box JUMPS (24″ with step down)
    1 min Push Press (75#)
    1 min Burpees
    1 min Rest

    232. Up from 204. Purple II
16. Martine

    July 17, 2020 at 4:40 pm

    API testing Blue
    200
    Up to purple 1
17. GillesGautreau

    July 17, 2020 at 8:02 pm

    3 round
    1 min plate G2OH 25#
    1 min russian twist
    1 min HR push up
    1 min plate squat
    1 min SU
    1 rest
    200 +220 +224 =644
18. Daniel L Davey

    July 17, 2020 at 10:12 pm

    3 rounds of:
    1 min Plate Ground to OH
    1 min Russian Twists
    1 min HR Pushups
    1 min Plate Squats
    1 min Skipping
    1 min Rest

    Round 1- 30-30-20-30-100
    Round 2- 30-30-20-30-100
    Round 3- 30-30-20-30-100
    With 25# plate
19. Andre L

    July 20, 2020 at 10:06 am

    API test
    3 rounds of:
    1 min Wall Balls (20# @ 10′)
    1 min Hang Power Clean (75#) Got 28 reps first round but quickly died off
    1 min Box JUMPS (24″ with step down)
    1 min Push Press (75#) Sticking point was here, only got about 16 reps each round
    1 min Burpees
    1 min Rest

    295 reps, 5 reps short from my goal but gave it my all. Levelled up from Brown 1 to Black.
20. Samantha Both

    July 21, 2020 at 9:55 am

    API — 310 reps. Leveled up to Black III. Ten more reps for Red! I know what my next goal is.