Friday’s QOD

It’s Friday the 13th today (the third one this year). Are you superstitious about anything? If so, what?


21-15-9 reps of:
Thrusters (95/65#)

Compare to Feb.25/11 or April 24/12

Everything you need for a workout!

107 thoughts on “Friday’s QOD”

  1. Mobility

    WU x 2

    Stength: Deadlift
    5x 135-185-215-245-275-295

    WOD β€œFran”
    21-15-9 reps of:
    Thrusters (95#)
    Time: 7:30

  2. ValΓ©rie Arseneau

    QOD: not suspicious at all. A few years ago, a Friday the 13th turned out to be a very lucky day πŸ™‚

  3. WU x 2

    WOD @ 65# & blue/purple bands (equivalent to black band)

    7:02 – PR 36 seconds

  4. Dear Fran
    oh how I LOVE YOU, my love can only be quantified if compared to how much I HATE YOU.. I hate you cause you’ll leave me a sweaty gasping mess on the floor tonight.. And I LOVE YOU cause you’ll leave me a sweaty gasping mess on the floor tonight and then I won’t see you for 9 months or so.. I know it’s complicated my sweet, best not to worry yourself about it, see you tonight at 6:00.. I’ll give you the best 7 minutes of your life (or less? Sorry it’s a guy thing ! ) xoxo


      1. Yup, read this outside and laughed loud enough my neighbour was looking at me like I had 4 heads :).

  5. Friday? More like…. Franday the 13th.

    Not supersticious, this date only reminds me of the glory of 80’s slasher flicks.

    Also, never thought I’d say this, but really bummed to miss Fran. πŸ™

    1. I already tagged today as “Franday” the 13th at the gym this morning! πŸ˜› Great minds think alike!

  6. Mobility

    WU x 2

    Stength:Lacrosse Ball

    WOD β€œFran”- Modified due to Shoulder and Elbow
    21-15-9 reps of:
    Thrusters (40#)-Front Squat
    Pullups- Ring Rows

    Time: 4:34

  7. wu x 2
    Back Squat x5

    21-15-9 reps of:
    Thrusters #85
    T- 5:58

    1:05 min slower than April 24. Could have been slower still, but there was intense encouragement for an intense wod, thanks Joanne and Kevin. I can feel a break through coming for Fran. It may have been slower but in April Fran was @ #80 and today’s pullups were sloppy in comparison, probably counted for a good 30 sec of the 1:05.
    Just as my April 24th comments, thanks again Joanne for working out a game plan to tackle Fran.

    QOD: Killing a spider will make it rain, and I can prove it…lol. Have to knock on wood so you don’t jinx yourself.

    1. That’s a great Fran time. Slower time, BUT you went up in weight. Next time I think you will be doing Rx.

  8. Wux2
    Strength. Ring dips

    FRAN. Β 21-15-9
    Thrusters (95/65). 75lbs
    Pull upsΒ 

    In 7:45
    Rob Brydges

  9. QOD:. I’m not supersticious at all. Much like some others, 13 is a good number for me. Could almost say its my lucky number. (wait, does that make me supersticious?) πŸ™‚ and also, the number 777 is the unluckiest number for me there is. On a weirdish note, I was telling a few people around the gym that i can’t wait to try Fran and Whaallaa, Fran on the 13th. So looks like i gotta hot date with a hot sweaty lady tonight, and when i’m done, i’ll go home and make myself a sandwich. πŸ™‚

  10. I have one superstition, I have to drive down the road next to the Co-Op office building before turning on to Alcock or I will have a bad workout. I usually come from Vaughn Harvey so it is a slightly longer route than turning before the Co-Op store. Silly I know.

    WU x 2

    Strength Deadlift x 3

    WOD = Fran,


    I don’t know who this Fran person is, but, she must be a mean spirited ex-girlfriend of a military drill sergeant cause she kicked my ass today. This is my first Fran WOD and it was everything I expected and more.

    Scaled to 70lbs (60% of Push Press) and thin yellow band on Pullups

    Time = 9:10

      1. No Wonder it felt heavy, I cant count. I had a 45# bar plus two 10’s and 2.5# wood plate. I must have turned down the wrong road today. lol Thanks for the catch, i feel a lot better about the WOD now.

    1. Congrats on your first encounter with Fran! I’m happy she lived up to your expectations (with 20 extra pounds and everything).

  11. Fran…you caught me on an off day. I was not feeling very strong today and my cleans during strength confirmed it.

    Cleans (8) I was supposed to do sets of 10…but I just was not feeling it.

    WOD rx’d – 7:02

    I had to go to the 4 plex today after the WOD. I was covered in chalk, wearing lifting socks, face was red, hair a mess, and was pretty sweaty…got tons of looks. Hehehe. Note to self – don’t run and do errands after a CF WOD.

    1. 7:02 on a “bad day”…wow! Nice work Gillyon.

      I laughed at your “post-wod errand” comment. I often land at the grocery store on the way home from CF…I’ve gotten used to the “looks”…LOL!

  12. WU x 2

    Lacrosse Ball (No strength)

    Thursters @60lbs
    Pull UPs (green band)
    Time: 5:10

    Happy with my result, I was 43 second slower from last time but 5 lbs heavier, and my hands are getting there, I think Fran and I are becoming really good friends since October I have done it like 5 or 6 times!!

    I am not really Superstitious!!

    1. YAY! Great job Elba. You’re making such great progress. I’m always excited to see your improvements on these benchmark WODs!!

  13. WU X 2
    Overhead Squat X 5
    Screwed up on my weights so did 75 twice
    Thrusters @ 50#
    Pull ups(purple band)
    I did express Fran to compair to April.
    5lbs more and 1 band lighter and 22secs faster.

  14. No strength foam rolling

    WOD Fran @ 50#

    Time = 6:32

    I think I’ll go for 55# next time!

  15. push press x 5 to 135, practiced thrusters with same weight in between sets

    wod as rxd 3:23
    not sure if i locked out my last thruster, looking back i should have done another one to be safe. old pr 4:51

    great job 5:30 class and awesome show of toughness amanda, that was a beauty of a skin tear

  16. MOB
    WU X 2 (4 skinny band pull ups each round)

    Strength: Push jerk 1’s
    75-90-100-115-120(F)115 (easy)

    Thrusters (55#)
    Pull ups (blue band)
    Time 6:07

    Used same weight and band as Dec and was 15 seconds slower. Heat was a factor, but also only eating paleo at about 90% – in Dec I was all the way in. So I’m not surprised by the result and actually thought it would be worse. Time to return to strict Paleo.

    Next Fran 65#, and maybe even smaller band πŸ™‚

    Glad to have you on board Jenna and amazing work sticking it out without a band!

    1. Not a PR but still a GREAT TIME Heather! The heat and humidity are something we aren’t used to (make us do Fran in a snow storm and watch the PR’s fly). Next Fran definitely @65# πŸ™‚

  17. Mobility
    WU x 2

    Strength: Push Press (x3)
    45(10)-65(5)-85-105-120-130 PR Reps πŸ™‚

    Fran as Rx
    Thrusters @65#
    Pull ups

    Time = 6:47 (1:19PR)

    Sooooooooo freaking happy with this!!!
    Did Fran last week @ Level 1 Cert and had 8:06 (a PR 31 sec)

    Great work 6:30 crew πŸ™‚

    1. awesome job lora, so proud of you, and it could have even been better than it was as you walked around looking for a chalk bucket for waayyy tooo long! πŸ™‚

  18. mob x 1
    WU x 2

    strength did thruster practice

    Fran Rx

    did fran in montreal at my cert for the first time rx, time was 6:50.. not sure where i can make up time on this besides everywhere.. kinda overwhelming to look at a WOD like this after the fact and have to add even more “needs work” stuff to the list.. that list is huge now! lol.. gonna have to pick somethings to get off that list, “chipper” style! πŸ™‚

    1. Nice work Jeff! You are being too hard on yourself this week. Cut yourself some slack buddy!

      1. I soooooo agree with you Corinna!

        6:08 is a GREAT TIME! Your movements were spot on and you still had a 42 second PR. That’s awesome progress.

    2. No no, you can’t walk away from Fran with a 42-second pr and question how you can be better. 42 seconds says you ARE better. Smarten up.
      Great job on the WOD. πŸ™‚

      1. k.. smartened up! lol.. very freakin pleased with a 42 second PR.. and got an awesome workout as well..

  19. Mobility
    Warm Up x2
    5x 55,60,65,70,75,80,85,90 PR Reps




    Thrusters @ 35#
    Pull Ups (Medium Band)

    Time: 7:28

    Enjoyed trying Fran for the first time!

    1. Awesome work Stephanie. Your thrusters were solid and you made sure that your chin was over the bar for every pullup. Way to go!

    2. awesome first go at Fran Steph.. you did great, and you can tell mario you weren’t rolling around on the floor after either! lol..

  20. WU X 2

    Strength – Push Jerks X 5

    WOD – Fran

    Thrusters @ 95#
    Pullups scaled to ring rows

    Time – 5:51

  21. mobility
    wu x 2
    strength – Shoulder Press x 5
    95, 100, 105, 110×4, 115×2

    WOD ; FRAN (10 min. cap)
    Thrusters (85#)
    Pull Ups

    TIME = 6:40 ( PR 12 sec. from oct. 20/11)
    cash out – arm rolling

  22. Mobility
    Wu x2
    Strength: OHS 15, 20, 25, 30, 30 x’s 5. Repeated 30 as I was starting to wobble.

    Fran; 21-15- 9 I used a thick band for the pull ups. Thrusters 30lbs
    Time 8:27

    I do not know if Fran liked Jeff S, but I know I had a heck of time getting rid of her!.
    Thanks for the cheering Lance, Keven M. to name a few.
    I had fun.

  23. mobility
    wu x 2
    strength – Push Jerk x 3
    45, 60, 65, 70×2,70,65 (work on my form)

    WOD : Fran
    Thrusters (35#)
    Pull ups (Red Band)

    Time = 5:36 (PR 24 sec. from April 24/12 have to work on my hip snap extension not enough push on the way up)
    cash out – arm rolling

  24. WU

    Practiced Thrusters for WOD

    Fran: RX @ 65 lbs

    Time: 5: 57

    PR: 28 seconds

    Real pleased with this time!

    1. awesome time on this one again corinna.. you are peaking just in time for the hopper! πŸ™‚

  25. Mobility
    WU x 2
    Strength – back squat x 5
    125,135,145,155,165 (10# PR)

    WOD β€œFran”
    21-15-9 reps of:
    Thrusters (85#)
    Time: Either 7:44 or 7:47. Can’t remember.

    I did 60% of push press. It felt pretty good. Next time will be RX for sure.

  26. WUx2

    Strength – Back Extentions
    5 sets of 5

    WOD “Fran” Scalled
    21-15-9 reps of:
    Thrusters (95#) scaled to front Squats all unbroken.

    Time –>5:21

    Great job to all who takled this girl as Rx’s (or even just doing Thrusters)

    Have a great weekend fella CrossFitters!!

  27. Mobility
    WU x2
    Push Jerk

    Thrusters (95)
    Pull Ups (medium Band)

    Time 7:04

    Fran im glad i finished you with a good time always hard always a challenge. great job tonight everyone pushed hard through one of the hardest wods i know.

  28. “The only thing better than Thrusters is Thrusters with Pull-Ups!!!”… says no one… ever.

    Nice work to everyone who tackled Fran again or met her for the first time!

  29. Mob
    strength pushpress. (x5) 105, 115, 95, 95,105 Heals kept coming up and lowered ye olde weight and work on form. Thanks Corinna πŸ™‚
    Fran took my flower tonight. 65# and first pullups were on skinny band, rest were on the purple. TOUGH. but really fun. Fran was the man tonight and didn’t even cuddle after she had her way with me. i’ll get her next time. :). great job everyone. way to push threw Laura. and thanks for kicking me in the junk tonight brigitte, We’re no good at High Fives so that seems like the logical next step πŸ™‚ can’t wait to see whats up for tomorrow.
    And GREAT push tonight Evan. you’re doing great man. just keeps getting more Fun

  30. No strength

    WOD: Fran
    Second time in less than a week

    Time = 8:32

    Still 2 minutes off my PR but at least I took a minute off from last weekend.
    Note for next time: push harder on the thrusters…I’m taking too many breaks.
    Also I think I lost about 30 seconds to tape a skin tear when I had just 6 pullups left (thanks Dr McDavid!!!).

  31. Mobility
    WU x 2 (dips and knee to elbow)

    Strength – Push Jerk
    5 x 35-40-45-50-55

    WOD “Fran”
    21 – 15 – 9

    Time – 5 min 31 sec

    I actually liked Fran πŸ˜€ Fun time this morning !!

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