Friday’s QOD

Don’t miss the Hopper party next weekend!

July 28th @ 7pm @ the gym.
BBQ will be provided, BYOB!
It will be a fun night to unwind together after the event. We hope you can all make it.
If anyone is able to bring munchies or a side dish…..please contact Kerri either through Facebook orΒ kerriryder (at)

Friday’s QOD – Are you coming?

EMOTM, for 12 minutes,
2 Power Cleans (80% of max)
Max Double Unders

And here are the graduates from our 2nd prep course. Congrats!

82 thoughts on “Friday’s QOD”

  1. mobility
    wu x 2
    no strength – form roller, lacrosse ball

    WOD : EMOTM for 12 min.
    2 Power Cleans (60#)
    Max DU

    Total reps = 29
    cash out – stretch

  2. mobility
    wu x 2
    strength – Back squats x 10
    135, 155, 175, 185

    WOD : EMOTM for 12 min.
    2 Power Cleans (120#)
    Max DU

    Total reps = 64

  3. Warmup
    no strength – form roller, lacrosse ball

    WOD : EMOTM for 12 min.
    2 Power Cleans (95lbs)
    Max DU

    Total reps = 414 (got 77 on the first round, 27 on the second…arms were toast)

  4. Congrats to both classes! Welcome to the CFM family!

    Mob / WUx2 (Good to be able to do pull-ups again)

    Dead Lift x 5
    175 – 195 – 205 – 215 (ran out of time for my last set…a little slow this AM)

    WOD: EMOTM for 12 min
    2 Power Cleans @ 140#
    Max DUs

    Total DUs: 117

    Not wonderful, but not half as frustrating as DUs usually are for some reason. In the first couple rounds I felt like I was on the verge of a DU breakthrough but it eluded me. Practice, Practice, Practice!

    Good to be back, I need it!

    1. Wow…nice work Blake. You ARE on the verge of a DU breakthrough with a score like that…keep practicing! Oh, and happy your hands have healed πŸ™‚

    2. If its any consolation, I thought I made the breakthrough on the last WOD with DU and the eluded me today.

  5. Mob
    Wux2. Β  Foam roll

    WOD. Β  Emoth for 12 min

    2 power cleans. 85% of max. I did 115
    Max double unders

    total 154
    Rob B

  6. Welcome aboard prep class # 2 ..You’ve made some big changes over the last 6 weeks, our sport is both addictive and effective, not to mention fun.. Looking forward to working out with you guys.

    1. Have to agree with Jeff, I have always done better in group type programs like TKD or aerobics. This is even more enjoyable for me because you get the group component which I need to stay motivated, however, it also contains an individual component since you are only competing with yourself for a PR.

  7. The video on FB is priceless Kevin, should have a caption? Like “oh ya, I could do that with one arm tied behind my back” !! πŸ™‚

  8. ValΓ©rie Arseneau

    Great way to start a day off!! Gjob 8:30 class!

    wu x 2
    no strength – form roller, lacrosse ball

    WOD : EMOTM for 12 min.
    2 Power Cleans (55#)
    Max DU

    Total reps = 237

    QOD – I will definately go see the event. Not sure if I will make it to the after party.

  9. Very excited for the prep class graduates – can’t wait to have you in our regular classes!

    QOD: yes for Patrick and I.

  10. Congrats to all the new memebers, welcome
    warm up as posted
    back squat 52 155,175,185,195,205, felt good

    WOD, power cleans at 115.
    total score 107
    (that is about 100 more DU’s than i thought i could make)

    Kevin, it was a pleasure watching you do the one arm power cleans.
    now that is technique!!!

    sorry for the smell of alcohal this morning, it was just a little newfoundland majic coming throught my veins.
    great trip there.

    1. Great job Tom! Nice weight on your backsquats and congrats on surpassing your double under expectations….maybe you should bring a little Newfoundland magic with you more often. LOL

  11. MOB WU x 2 ( No Pull ups or Pushups as my shoulder needed a rest)
    Full body foam rolling.

    Strength, Kind of took a break, did some light power cleans x 5 working up to 60% of max for the WOD

    EMOTM, for 12 minutes,
    2 Power Cleans (80% of max) mis-read this on the board and did 60% = 110lbs
    Max Double Unders

    Score is 152, just could not get any rhythm going on my double unders today.

  12. Wecome prep class.
    Welcome Robyn to the 8:30 class.
    Yes I will be there for the Hopper party.

    1. Thanks so much! πŸ™‚

      I was overwhelmed with how friendly and welcoming everyone was! It helped my “first WOD jitters” immensely!

      I am excited for Monday morning!

  13. QOD : For sure ! Can’t wait πŸ™‚

    WU x 2

    Strength – Push Jerk
    5 x 45-45-50-55-60

    (EMOTM for 12 minutes)
    – 2 Power Clean (80% of max so… 60lbs)
    – Max DU

    Score is 260. I’m begining to like DU πŸ˜€

    Welcome aboard prep course grads !!!

  14. Congrats to the crew in Prep Class #2. You guys have worked really hard and impressed me with your perseverance and progress week after week. Cannot wait to see you all in regular classes. You’re more than ready!

  15. I wanted to thank everyone at the 8:30 class for being so friendly, welcoming, and encouraging! I was mighty nervous heading in to my first regular class, but you all made me feel very “at home” this morning.

    Thanks, especially, to Joanna, for being so patient with me and pointing me in the right direction when I was having a “deer in the headlights” experience during the strength portion this morning.

    See you on Monday at 8:30! πŸ™‚

    1. Congrats on your first “regular” WOD Robyn! I look forward to working out with you πŸ™‚

    2. Welcome again Robyn. You fit right in – and now that the first one is over, you can consider yourself a “vet”. And never worry about asking tons of questions – after 2 years I still regularly find something new to ask!

  16. I am doing the Hopper for sure. I am also checking the weather every other hour for next Saturday! lol!

    1. I’m able to hold on to a rope now. So those were normal. My left shoulder is one giant bruise now.

    2. Considering you were only 5# under my two-handed weight I have to say those cleans were down-right impressive.
      All-in-all the whole thing sounded pretty painful though. *My* coach would probably tell me to rest my arm instead of trying to go skipping…

      Nice job Kevin!

  17. My two favorite movements; double under’s and cleans! This will definitely have to be a change for change!

  18. MOB
    WU x 2 (5, 4 pullips on skinny band)

    Strength – worked (again) on OHD squats
    5 x 5 @ 45#
    (Jo we need to talk; my shoulder flexibility is terrible)

    (EMOTM for 12 minutes)
    – 2 Power Cleans (80% of max = 95lbs)
    – Max DU

    Total DU’s: 210
    Great wod this morning and temp and humidity were both perfect!


    Sadly I will be away for the Hopper – so play hard everyone!

    How ’bout next year we have a “masters” heat??

    1. Nice work on the WOD, Heather! You’re going to be missed at the Hopper. Although I’m not quite there, I vote “yes” for a Master’s division at the Hopper next year!

  19. Mobility x1

    Deadlift 5@ 100-125-130-135 ( ran out of time for my 5th round )

    EMOTM for 12 minutes
    – 2 Power Cleans (80% of max = 70lbs)
    – Max DU

    Total DU’s: 177

    QOD: I will probobly be there with my crew! ( kids and hubby) πŸ˜€

    Awesome job everyone and nice to meet all those new people!! WELCOME ABOARD!!! πŸ˜€

    1. Sorry, I misread the QOD… thought it was about the beach WOD… For the after party, Im planning on going with Kevin, yes…if we can have a sitter πŸ™‚

      1. Thanks Lora πŸ˜€
        Yes they are… little by little.
        Some days are better then others but, I’ll get there! πŸ˜‰
        Miss ya!

  20. I hope there is a scale for this since my max double unders is 0 or possibly 1. πŸ™

  21. wu x 2
    push jerk x 5

    WOD : EMOTM for 12 min.
    2 Power Cleans (145#)
    Max DU

    Total reps = 96
    QOD: Thanks the invite but will not be able to make it

  22. mobility

    wu x 2

    Foam roller

    WOD : EMOTM for 12 min.
    2 Power Cleans (145#)
    Max DU

    Total reps = 110

    Great job tonight boys!

    QOD — ???

  23. WU X 2

    Strength – Front Squats X 5


    WOD – EMOTM for 12 min

    2 Power Cleans (145#)
    Max DU

    Total – 14 reps

  24. WU x 1

    Practice muscle up transitions and ring to chest pullups.

    WOD: EMOTM for 12 minutes
    2 power cleans (125#)
    Max DUs
    Score: 84

    I am actually really happy we did this. I never practice DUs for unknown reasons so this forced me to get uncomfortable.

    I’ve done about 4 DUs total before today. I’d call this a big PR f

  25. Mob, WUx2 Strength OHS x5
    WOD EMOTM for 12 min
    total DU’s…. 198…. aaaargh (fist wave) so close :). but considering i couldn’t do any in may, i’ll take it πŸ™‚ great job everyone.

  26. Mobility
    WU x1
    Shoulder press 5s
    I did 1 too many sets because on the fifth set i forgot to increase the weight even got me all excited that it felt lighter than the previous set till i looked at my weight and wanted to cry :'( so i put on the right weight and put it up. Happy with how it went up though felt pretty solid.

    WOD: EMOTM for 12 minutes
    2 power cleans (115)
    Max DUs

    Power cleans felt pretty light went with my 80% of max although i haven’t done 1 rep max yet so should have went a little bit higher i feel. DUs always a pleasure love them. First minute got 57 in a row plus another 10 big pr from my previous of 31 double pr night for me so happy. Great job tonight everyone very sweaty WOD.

    1. 125# shoulder press!? Are you kidding me!? That’s awesome. Congrats on your PR! And awesome score on the WOD!

  27. Mob, WUx2

    Cleans x5

    EMOTM, for 12 minutes,
    2 Power Cleans (80% of max) = 55#
    Max Double Unders
    Score = 369

  28. WUx2

    Strength – Deadlift X5


    EMOTM, for 12 min
    2 Power Cleans @ 145#
    Max Double Unders


    Great job 5:30 crew!

    Have a great weekend fella CrossFitters!

  29. Jenna Sipkema

    Strength- push jerk

    EMOTM, for 12 min
    2 Power Cleans @ 65#
    Max Double Unders
    = 261

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro