Friday’s QOD

Easy one today. What’s your goal?

100 Overhead Lunges (45/25#)

A dropped plate = 5 Burpees on the spot

Solid landing

112 thoughts on “Friday’s QOD”

  1. Great pictute joanna! Great workout this morning,thanks joanna and kevin.
    Wu x1 wall balls instead of squats, chest to rings inatead of pullups.
    Cash in, lacrosse ball shoulder fun!
    Strength back squat
    185/205/215/225/235 x 5 felt really good,focused on driving kneea out. Helps alot.
    Wod Rx

  2. WUx 1 + 10 Wall Balls
    Front Squats x 1 95-105-115-120-125

    WOD Rx: 6:17
    5 Burpees at 25, 50, 75 and 90

    Happy weekend!

    Good luck to the Movember Runners!!

  3. mobility
    wu x 1 (wall ball instead of squats)
    3 min. DU / Skipping
    strength – Shoulder Press x 5
    95, 105, 110, 115×3, 120×1
    cash in – Lacrosse ball for shoulder

    WOD : 10 min. cap
    100 OH Lunges (45#)
    5 Burpees every time plate is dropped

    Time = 5:21 (50-20-30)
    cash out – cross legged forward bend

  4. mobility
    wu x 1 (wall ball instead of squats)
    3 min. DU / Skipping still struggling with my DU
    strength – Shoulder Press x 5
    95, 105, 110, 115Γ—3, 120Γ—1
    cash in – Lacrosse ball for shoulder

    WOD : 10 min. cap
    100 OH Lunges (10#)
    5 Burpees every time plate is dropped

    Time = 5:09 (unbroken next time I’ll try 25#)
    cash out – cross legged forward bend

    1. Nice work doing unbroken,Rachel. And holy cow….120# shoulder press? LOL…was that a “copy and paste” boo-boo?

  5. Wu x1 wall balls instead of squats, 30# weighted pullups.
    Foam Rolling Friday!

    Cash in – lacrosse ball shoulder.

    Wod Rx -5:29 and 15 burpees.

    Cash out – cross legged forward bend

    QOD: I had a goal for Dec 13th for 5+ 50# weighted pullups without letting go of the bar, but now I think just getting my performance back to what it was in the summer would make me happy.

    1. What are you talking about!? I think your performance at the gym has been pretty awesome lately (except maybe when Elba sabotages things with her late night laptop and banana chip shenanigans….LOL)

  6. My goal is to be in the best shape of my life and to be as healthy as possible. I believe we often take our health for granted. Working as a disabilities case manager I see the illness, and health struggles that people in our society are facing today and the challenges that being unhealthy presents to them. I am thankful for my health and want to continue to be that way!

  7. MOB
    WU x 1 (wall balls for squats)
    3 min. DU
    Shoulder Press x 3
    Cash in – Lacrosse ball for shoulder (also did this at home before the gym – need to do this twice a day like vitamins πŸ™‚ )

    WOD : 10 min. cap
    100 OH Lunges (25#)
    5 Burpees every time plate is dropped
    Cash-out: cross legged forward bend

    Time: 4:57 with no burpees thank you very much!!

    Highly motivated not to drop the plate given the penalty was burpees and once I got close and wanted to put it down, I wasn’t sure I’d be able to do burpees and pick it up again!

    Great wod, great cash-in great weather, great gym…Hey don’t you love Fridays??

    1. ahhh…there’s that “bitchy stubborn streak” rearing it’s head again πŸ™‚ I thought of you this morning when I was doing this WOD. Way to go Heather. That is awesome.

    2. Wow! Unbroken?? AWESOME! I wish I could have made the same effort you did.
      Mental AND physical toughness!

      Have you thought about becoming a Tough Mudder? πŸ™‚

  8. My goal is to eliminate the word “can’t” from my life. After 2 + years I don’t say it out loud anymore, but sometimes I still hear it inside my head….

  9. ValΓ©rie Arseneau

    QOD : My goal has changed from the summer. I want to improve my consistancy. Being able to go to the gym on a regular basis for one. Its not a very quantitative goal as I would like but for right now that is my goal.

    Long term goal… 1 Muscle up1 (this goal has not due date… lol)

  10. Goals…. So many!
    1 – Learn to kip!
    2 -Toes through rings (Since last week I can do TO rings).
    3 – 1/2 Marathon under 1 hour 50minutes
    4 – Do mobility/ yoga/ 3 times a week (from home).

  11. MOB
    wu x 1 (wall ball instead of squats)
    3 min. DU / Skipping
    Strength – Cleans x 5
    65 – 75 – …….a bunch of coaching from Kevin and Ron. Great tips guys! I have a lot to chew on!

    cash in – Lacrosse ball for shoulder

    WOD : 8 min. cap
    100 OH Lunges (35lbs)
    5 Burpees every time plate is dropped

    Time = 7:11 (Did burpees at the 50 and the 75 mark)
    cash out – cross legged forward bend

  12. QOD: current goals are to incorporate more mobility into my schedule and making more time to relax! Maybe meditation?

  13. QOD:
    – Short term: 100 DUs and 20 strict HSPU
    – Med. term: Finish in top 50% at Regional level in the 2013 Open
    – Long term: Who knows? πŸ˜€

  14. Did some mobility and worked on C&J this morning. Only went up to 95#, just working on refining.

    QOD – 150# Clean & Jerk (clean is already there, need to work on Jerk)
    120# Snatch
    + a few other certifications I’d like to do

  15. QOD
    Long term goal is to not worry about my health, to be so healthy that i can enjoy life.
    Short term i have a long check list i’m working on πŸ™‚ I have achieved so many small goals in the last 3 months i had to stop and make a new list. The blizzard event really made me pause and re-evaluate my goals. I will admit that 3/4 of my goals are crossfit goals πŸ™‚ i.e DU, Heavier weights and Progress! The most important is progress.

  16. QOD: Dont really have a set goal…..however betting Kevin or Darrell at a WOD seems like a good one..:)

  17. WU

    Power cleans to 105. These felt bad this morning, like I was uncoordinated! BUt Joanna said they looked OK so that’s what is important.

    WOD 100 lunges 25#
    6:18 (I think) with burpees at 40, 60, 75, and 90.

    My goals are:
    1. To consistently be able to do pull ups and chinups
    2. To get my 300lb deadlift
    3. Someday… my muscle up

  18. WU x 1

    Push Press x 5
    115-125-135-145-150 (PR reps)

    WOD Rx’d

    Future me needs to eliminate a set of burpees if he wants to break 5 min… YOU HEAR THAT FUTURE ME?!?!

  19. WU x 1
    Skipping….did not go well at all this morning
    Foam Roll Friday. I look forward to this, but it hurts a lot more than strength.

    WOD rx’d
    70 reps….5 burpees….30 reps
    Time = 4:11

    I am putting a call out to all of the CF Moncton ladies to join me in the Blizzard Beatdown event in January. I am registered. I haven’t checked the registrations today, but last time I looked I didn’t see any girl power from Cross Fit Moncton. So girlies…..don’t leave me hangin’ alone with the boys. SIGN UP.

    1. I sooooo wish I could do the Blizzard Beatdown. The boys have a gymnastics meet in PEI that weekend, so won’t be around πŸ™

  20. WUx 1
    3 min skipping

    push jerk x5
    120-135-155-175-no time to complete 5th set

    WOD Rx: 6:11
    5 Burpees at 57, 75, and 86

  21. Mobility
    3 mins skipping

    Weekly Challenge

    127 Double Unders
    Woohoo matched Mario lol

    WOD RX

    Time: 4:41

    Great workout had a lot of fun see you in the morning!

  22. Chantal Guerette

    WU x 1 (+ wallball at 10lbs)

    Strength : Deadlifts 5 x 105-110-110… Worked on the technique… again…

    WOD RX
    – 100 lunges (25lbs)

    Time : 4:42

    I did 51 lunges, 5 burpees, made it to 75, 5 burpees and then 100 !!!

    Practiced my DU and did the challenge just for myself. I was able to do 88 DU in 2 minutes πŸ™‚

    Today was super good !!! Thanks Rob for all the tips πŸ˜€

  23. Chantal Guerette

    QOD : Health health health !!! Some of my short term goals are ring dips with tiny band, toes to bar and shoulder press at 55 (I’ve been stock at 51 for a while now…) πŸ™‚

  24. Mob+WUx1

    AMRAP 2 mins DUs = 127

    Volume – EMOTM 20 mins – Clean & Jerk 115# = 40 (20x 2reps)

    WOD Rx = 6:12

    Cashout = Cross Leg Forward Bend

    More Double-Unders? Why not!?

    WOD “Flight Sim” Rx = 35 (1st) + 29 reps @ 15 mins cap

  25. Did today’s WOD in 35-20-15-15-15

    On “Flight Sim”… got stuck real hard on the 30s and 35s… after that 40 was just wishful thinking…

  26. Foam Rollin Friday πŸ™‚

    WOD Rx

    Time = 3:50

    No burpees..I was not dropping it! Lol
    Thanks coach Corinna!

    1. I’m changing my goal: I want to be as good at lunges as Maria!

      Great work! Was fun working out with you !

  27. Mobility
    3 min double unders

    Foam roll

    WOD: Scale to 75 in 8 min time cap with a 10lbs plate.

    Time: 7:45

    Good job everyone! This is one of those days after a workout where I don’t like living in a basement with all those stairs… lol

  28. Mob
    WU x 1 (wallballs instead of squats)
    3 mins skipping (150 DUs )

    Strength : Push Press x 5
    95-100-110-115-125 (10# PR for reps)
    “Flaring technique”, coming down slow and driving up fast worked so well tonight !!!

    WOD RX’d : 7:28 and like 30 Burpees

    In hindsight, maybe push press wasn’t the best choice in strength but whatever. Next time can we do 100 Burpees and 5 45# lunges if you break your burpee stride?

    1. You know what you can do with your burpees……

      Great job on the WOD. And congrats on your Push Press PR! Yippppeeeeee!

  29. Mobility
    Lots of work on shoulders/hips/calves with lacrosse ball
    Half of WU x 1 (spent too much time on mobility)

    Cash in- more lacrosse ball work

    WOD as Rx
    Time = 3:05 (unbroken…no freakin’ way I was doing burpees!!!LOL)

    Did DU challenge: 149 double unders

    Fun class. Thanks coach Corinna! πŸ™‚

    1. awesome time on the WOD babe.. you killed it! it was only a week or so ago when you were thinking you weren’t doing so good on some of the wods (I was as proud of you then as I am now, cause you always give 100%) this sport is cyclical, you can’t be “peaked” all the time, you just ride the wave you’re on!! and you’re on a good one now.. πŸ™‚

  30. Wu x 1
    Foam rolling
    WOD: Scaled 75 with 10lbs
    Time 6:50
    Tonight for supper I will start off with Humble pie and finish with Humble pie.
    I did the first 50 unbroken. I crashed and burned after that. …3 sets of burpees later I squeaked out the 75.
    Lora and Maria….you killed it. You are such fit and strong people. I will bow when I see from now on!

    1. LOL…You crack me up. Thank you for the compliment. πŸ™‚

      You continue to impress me with your tenacity on the WODs, Laura (almost spelled that wrong…force of habit. HA!) You are making progress,and I see it every day! Keep up the great work.

  31. mob

    lacrosse ball work


    scale to 18″ box step ups with 25# overhead

    finished at the cap.. 8:00 with three sets of burpees

  32. WUx1
    3min DU Practice

    Daily planks to 5min
    Foam Rolling and Lacross ball on Shoulders

    CashIn: lacrosse ball work – group

    WOD as Rx’d


    Cashout: Cross Leg Forward Bend

    Great job tonight 5:45 crew!

    Have a great weekend fella CrossFitters!

  33. QOD
    Short term goals;

    1) to have the patience to let my body heal (which means holding myself back on wods, which is extremely difficult for me)
    2) slowly get my fitness back that was lost over the last two months (keeping point 1 in mind) remember something that Amanda said to me “its a journey not a race, I just found crossfit and I want to do it for the rest of my life” helps here!
    3) when my knees are ready to go.. and not before (skipping rope is left at home so I don’t get the urge to “try a few” ) GET DUs
    4) increase my knowledge of crossfit and the moves so I can be a better coach

  34. WOD Rx’d

    Time – 7:44

    First 50 unbroken then sets of 10. Shoulders gave out fast on this one.

    Goals – continue with Paleo and work on my goats more often. Oh, and try to do more mobility and stretching.

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