Friday’s QOD

Reminder that the gym will be closed on the weekend due to the Olympic Lifting Certification. The Saturday drop-in is also canceled.

Would you rather: Meet Rich Froning or Annie Thorisdottir?

5-10-15-20-15-10-5 reps of:
Thrusters (65/45#)
Lunges

Compare to Dec.30/10

Chris at the bottom of a ring dip

86 thoughts on “Friday’s QOD”

    1. You are right Mario, looking good Chris!! Sarah I promise this is the last time I check him out hahaha!! πŸ˜‰

  1. I would like to admire Rich from a far..but would love to hang out with Annie. I loved watching her compete in the games. Always smiling, but so focused.

    -Warmup
    -Decided to do the challenge inbetween strength sets. Needless to say that I did not finish my OHS sets.
    -Member challenge: AMRAP 1 minute of 30′ shuttle run – 20
    -WOD Rxd – 9:06

    Oh my legs! Doing the challenge before this WOD might not have been the best idea.
    Great job, Maria! So fast!

    1. Actually, I am glad I did the challenge. Thank you Heidi for pushing me to do it. I love working out with you, you are so strong and are always willing to get out of your comfort zone. It is inspiring. πŸ™‚

    2. WOW! Great job on the shuttle runs,Gillyon! Wicked time on the WOD too, considering your legs and lungs got a workout from the running….D’OH! πŸ™‚

  2. I had so much fun coaching this morning, the shuttle runs were fun!

    QOD: Annie! Rich is nice to look at (that may be an understatement) but Annie is a cool chick.

    1. Thanks Gill! Great job this morning – your shuttle runs were crazy!

      And, nice seeing you this morning, Rachel!

  3. I’d rather meet Chris Spealler than either given the choice but Annie I suppose being that she’s from one of my favorite countries πŸ™‚

  4. Ok, I’ll say it just because it drives Kevin crazy…I would rather meet Carl Paoli than Rich or Annie πŸ™‚

  5. wu x2

    From rolling Friday

    Cheering on the Challengers

    Wod Rx
    8:35

    Happy with performance improvement compared to Wednesdays Wod.

  6. Well if we are going to add some other athletes in the mix….I would meet my crossfit crush, Azadeh.

  7. QOD: I think I’d be mesmerized by any of them… I’m not sure if I could make a good first impression… staring at Rich’s 6 pack OR staring at Annie’s 6 pack. In any of the cases, I think it would be very difficult to maintain eye contact. Yeah.. I know… it sounds weird LOL

  8. I would say Annie.. watched a documentary on her once and she seems like a cool chick! And plus I am in love with Channing Tatum.. move over Rich Froning… lol

    PS hot pic of my amazing husband!!! hehe

  9. Wux2
    Strength foam roll

    WOD 5-10-15-20-15-10-5 reps of:
    Thrusters (65/45#)
    Lunges
    In 9:16 rx
    Rob Brydges

  10. Oooooh Joanna good call! Carl Paoli for sure!

    WU including my daily pullup negative – hold for as many seconds as possible (AMSAP?) at the top

    Power cleans to 105 x 3 then fooled around and got 115 x 1 and 120 x 1. Failed at 125 because I pretty much started to bend my arms right off the floor. Lol!

    WOD 5-10-15-20-15-10-5 of:
    thrusters 35#
    lunges
    = 8:23

    Fun WOD!

    After talking with Ron and Kevin… I have officially decided to register for the Blizzard beatdown in January! I am nervous-excited but that is probably a good thing and will provide some motivation to train hard(er)! Looking forward to it πŸ™‚

    Nice work 8:30 crew! Always a fun class.

    1. Great decision! Im sure you’ll enjoy the experience!

      That goes for everyone wondering as well, group events/competition are pretty amazing and you shouldnt be afraid to go for it, whatever your experience level.

  11. Mob
    Wu x1
    Challenge = 19
    Strength – Deadlift x5
    110 – 120 – 140 – 155 – 165

    WOD 5-10-15-20-15-10-5 reps of:
    Thrusters (55 then down to 45 before starting the 20 round)
    Lunges
    In 11:00

  12. Mob
    Wu x2
    Strength – Deadlift x5
    115 – 125 – 135 – 145 – 150

    WOD 5-10-15-20-15-10-5 reps of:

    Thrusters 35lbs ( should have done 45 :p)
    Lunges

    10:51

  13. Mobility
    Warm-up x 2

    Strength: Push Jerk
    45×5
    50×5
    55×5
    60×5
    65×5

    WOD :

    5-10-15-20-15-10-5

    Thrusters @ 35#
    Lunges

    Time : 8:26

  14. Mob
    WU x2

    From rolling Friday

    Scaled Wod

    5-10-15-20-15-10-5
    Push Press 35# from Rack
    Lunges

    Time: 7:52

    Great Coaching Amanda this morning!! What a Fun morning :)Glad to see everyone

  15. Thanks for the coaching this morning Amanda it was good to see you to it’s been a while
    mobility
    wu x 2
    strength – Push Press x 5
    45, 50, 55, 60, 65

    WOD : 5-10-15-20-15-10-5
    Thrusters ( 25#)
    Lunges

    Time = 10:52
    cash out – couch stretch

  16. mobility
    wu x 2
    strength – Push Press x 5
    95, 115, 125, 130, 135

    WOD : RX
    5-10-15-20-15-10-5
    Thrusters ( 65#)
    Lunges

    Time = 7:47
    cash out – couch stretch

  17. Chantal Guerette

    Mobility
    WU x 2

    Strength OHS 5 x 40-45-50-55-60

    WOD
    5-10-15-20-15-10-5
    – Thrusters (35lbs)
    – Lunges

    Time : 7:48

    Thank Rob and Kev “in”, you guys are the best coaches ever… I really mean it… Really…:P

  18. Strength – Squat cleans
    5 x 95, 100, 110, 115, 120

    WOD – 5, 10, 15, 20, 15, 10, 5
    Front squat 65#
    Lunges

    Time = 8:17

  19. mobility
    wu x 2
    strength – Push Press x 5
    25-30-35-40-45

    WOD :
    5-10-15-15-10-5
    Thrusters ( 20#)
    Lunges

    Time: 8:46

    This was a great workout, gonna feel it tomorrow πŸ˜›
    I really didn’t want to have to scale it but my legs were giving out with the squats.
    But still pretty good for a first time workout with Thrusters! I’ll get it next time! πŸ˜›

    1. Great job on your very first WOD with thrusters! πŸ™‚ Hope moving around tomorrow isn’t too painful…

  20. Mob, WU x 2
    Strength: Practiced Thrusters 25-45lbs
    5 10 15 20 15 10 5
    Thrusters 25lbs
    Lunges
    Time 9:43
    5 one minute planks
    Thanks Corinna. Great way to start the week-end. Happy Friday evening everyone.

    1. Way to go Laura! Great time on the WOD…and nice job on the 1 minute planks. That’s something I should try to get into the habit of doing as well.

  21. Mob

    Challenge = 19

    WUx2

    Foam Rolling and Planks

    WOD as Rx’d
    5-10-15-20-15-10-5
    Thrusters ( 65#)
    Lunges

    Time –> 7:36

    PR of 1:16 from Dec 30/10

    cash out – couch stretch

    Great job 6:45 crew!

    Have a great weekend fella CrossFitters!

  22. WU x 2

    Strength: OHS (x3)
    45(10)-75-85-95-105-115 PR reps! πŸ™‚

    WOD as Rx
    5-10-15-20-15-10-5
    Thrusters @ 45#
    Lunges
    Time = 6:48

    Great WOD to finish off the week! Going to feel it all weekend though….

    Nice work 5:30 crew!

  23. ValΓ©rie Arseneau

    Mobility

    WU x 2

    strength : Clean
    5x 35-45-50-60-65

    WOD Rx’d β€” Time 11:48

    Wowzers that was though!! But…Finally did my first RX WOD πŸ™‚

    1. Well look who wore her big girl panties today! πŸ˜› Congrats on your first Rx’d WOD! I looked at your bar part way through the WOD and realized you had Rx weight on there and then I started cheering even louder! Way to go Val!

  24. Mobility
    WUx1
    Foam Roll Friday

    WOD:

    Time: 5:58 RX

    Woot! felt really good going into this wod very pleased with my time. Great job tonight everyone.

  25. mob
    2x WU

    strength deadlift x 5
    95-135-135-135-135-135 light as a test to see how knees take it, slow build from here.

    wod
    5-10-15-20-15-10-5
    thrusters (scale to push press)
    lunges (scale to box step ups 20″)

    10:01

    1. So happy to have you back! Take it nice and slow. I don’t want you back on the “bench” any time soon.

      Nice job on the WOD. Looked like a pretty heavy push press you were doing. 95#? Actually not a bad looking duo for a future WOD…

  26. WU x 1 + foam rolling
    No strength. Did the Shuttle Run Challenge = 19. That was fun, but probably not the best idea before a bunch of thrusters…better before than after I guess.

    WOD Rx’d = 9:12

    Tuff WOD, but a good one.

  27. WU x 2

    Foam Roller Friday

    WOD Rx’d
    Time: 7:31

    Thrusters are tough at any weight.
    Big congrats to Chris killing this one. He was on fire!
    Always nice to see big crowds in the box! Nice work all!

  28. Mobility
    WU x 2 ( both rounds did first 4 pull ups kipping rest used med band same band for ring dips)

    Foam rolled no strength

    Wod rx 10:49

    1. I saw you doing those kipping pullups in your warm up tonight! πŸ˜‰ Congrats! They looked strong! Great push on the WOD as well!

      1. Thanks they are starting to come together, i keep pinching my hands when I do them so I ordered the gymnastic leather grips so hopefully that will help. Should be in any day now.

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