Friday’s QOD

For those that have CrossFitter’s in your family (and haven’t finished their Christmas shopping), here’s a list of ideas for the fitness nut in your family.

What are you hoping to get for Christmas?

Thrusters (115/85)

Compare to Oct.31/11

Praying that they've been good little boys and girls this year
Praying that they’ve been good little boys and girls this year

139 thoughts on “Friday’s QOD”

  1. WU x 1 (15 reps)

    Strength: OHS x 1 60-65-70-75… not a PR, but had to stop, I really wasn’t solid

    Thrusters (50#)


    PR!! Last year, 10# lighter and 8:08 – That’s a fun Friday gift!

    Kudos to Heidi and Gillyon for going sooo heavy on the thrusters. One day hopefully!

    1. Heavy thrusters are in your near future with those kinds of PRs, good job this morning Michelle! πŸ™‚

    2. Nice work Michelle! More weight AND a whole lot faster! WOW! You must have been on a “high” all day.

  2. QOD : weightlifting shoes! The pretty ones that Lora showed me!

    Press (3) 35-45-55-60-65(only 2…grrr)
    WOD @ 70lbs

    Round 12 was rough. 6am was filled with some strong and speedy crossfitters today. Everyone did amazing! πŸ™‚

  3. Practiced thrusters up to 115#

    WOD RX’d
    6:18 – 2:40 PR from Oct/11 and I’ve more than cut my time in half from Oct/10!

    Nice working out with the 7am peeps today, Happy Friday all πŸ™‚

      1. Thanks everyone πŸ™‚

        Lora – once upon a time in my early CrossFit days that would have been close to my bodyweight…now not so much.

  4. QOD: All I want for xmas is a sub 4 Fran.

    But seriously… I’m hopping to get stuff that’s going to be useful in the new home.

      1. Natacha, I thought you were registered for this morning but your name was gone when I checked the class – I had been looking forward to seeing you!

    1. I need some of that magic potion you’ve been drinking in the last few days, nice PR’s in your book!

  5. mobility
    wu x 1 with 15 reps wall ball instead of squats
    Foam roll Friday

    WOD : 15 min cap
    15 – 12 – 9
    Thrusters (45#)

    Time – 8:36 Have to work on my hip explosion for my Thrusters they where really really slow

    1. Rach I’d love to see you do this again at Change for Change so you can use what we worked on this morning and see what a difference it’ll make on the wod. πŸ˜€

  6. mobility
    wu x 1 with 15 reps wall ball instead of squats
    Foam roll Friday

    WOD : 15 min cap RX
    15 – 12 – 9
    Thrusters (115#)

    Time – 7:32 PR of 41 sec with 10# more

  7. Mobility
    Wu x 1 15 reps and wall balls instead of squats
    Foam Roll…gawd it felt good!
    Thrusters (35lbs) No longer a thruster virgin
    And I just purchased myself a Xmas gift…Practical Paleo Book! VERY EXCITED!

    1. Haha! Now you can join in on the thruster jokes. I did snatches and thrusters for the 1st time this week… all kinds of dirty jokes flying around the office πŸ˜‰ People thought we were going mental!

      Great job!

  8. Mobility
    Push jerks 5 rm to #85 (last one felt heavy)

    Wod @ 65#
    (14 sec pr with an extra 5#… and 2 days post-stomach flu!!)

  9. WU x 1 (15 reps Wallballs)

    Strength: OHS x 5


    Thrusters (75#)


    First unbroken Double Unders 5 (wasn’t pretty but it happened)

  10. Yes, it was 20 before. We raised it during the Games, but we’ve been noticing recently that people have not been registering for Saturdays at all. With a class size of 20, we are now able to program Saturdays more effectively.

  11. Foam Rollin’

    WOD @ 60#

    Time : 4:44 ( PR 2:23 and 5# more)

    Very happy with this, had a goal to get the first set unbroken and did! Thanks Rob! More weight next time I think.

  12. WU x 1 (15 reps Wallballs)

    Strength: Thusters x 5


    WOD Rx


    On the seventh thruster the barbell got caught in the rings. By the 12th thruster, still of the first round, I thought this might be my first WOD that I quit. This was a tough one!!

    Thanks Chris et al for the push at the end.


    QOD: More workouts with Chris!

  13. WU x 1 (15 reps with Wallballs)

    Strength: Thusters x 5


    WOD @ 95#
    T = 5:38 PR of 2:35 wil do Rx next time

  14. Mobility
    WU – 15 of each….wall balls instead of squats

    Foam roll

    WOD – Rx’D

    Thrusters 115#

    Time – 6:25

  15. Mobility
    WU x 1 –15 of each…wall balls instead of squats.

    Lacrosse Ball

    WOD: 30 lbs



    Time: 7:44.

    I have to say, I thought this one was pretty rough but happy I finished in good time :). I wasn’t sure if I would finish before the time cap at one point.

    Great workout and good job everyone! πŸ™‚

  16. Mobility WUx1
    Foam Roll Friday

    Thrusters #115

    Time 5:02 RX

    Nice going face to face with you Mario makes things all the more difficult trying to get ahead of you. Great job tonight everyone still coughing from this one.

    1. 5:02? That’s awesome! Congrats! Great idea for you and Mario to go “face to face” on this one. That’s motivation, for sure!

  17. Mob + WU x1

    Volume EMOTM 15 mins
    – T2B = 60 (15 x 4)
    – Back Squat + Push Press 95# = 45 (each) (15 x (3+3))

    WOD scaled 95# = 4:48

    Thanks for the face-off Lance, you kept me moving.

    Nice work y’all !!

  18. Mob
    WU X 1

    WOD 15-12-9
    Thrusters @ 90#

    T: 5:11
    PR of 1:24 with 15# more! Very happy with this WOD, could have gone either way.
    Great 6:45 and great coaching by Corinna !

  19. Mob and Wu x1
    used blue band in the warm up pullups
    10lb wall ball over the orange line
    Strength: practiced Thrusters
    WOD 15 12 9
    Thrusters at 35lbs
    Time 7:28
    It was fun watching the 6:45 class. Lance and Mario were at war!

    1. lol good job Laura! I didn’t notice they were at war…just noticed that Mario finished really fast. πŸ˜›

  20. Mob
    WU x 1.5

    Thruster practice with Corrina πŸ™‚

    15 – 12 – 9
    Thrusters @ 20#

    Time – 5:53

    My 1st time trying thrusters. I went from no squats in a WOD to 20# thrusters this week so really happy with that! The other thing that i’m happy about is that this was the 1st time that I did WOD’s on 3 consecutive days. Smells like an unlimited membership soon… πŸ™‚

    QOD – A few accessories for my new MacBook and kitchen gadgets. I confess i’m a gadget geek… especially kitchen, travel and camping stuff!

      1. And this addict is starting to buy Crossfit t-shirts and gear… which I used to think was a little corny πŸ˜‰

      2. HAHA….the “crossfit gear” out there is endless. Happy shopping!
        And I agree with Gillyon. You’re hooked, my friend πŸ™‚

      3. I resent that comment Maddy, as I’m adorned in CF stuff from head to toe!! lol.. i’ll be making fun of you with your new gear on!!

  21. Mobility
    Wu x 1 (15 reps ) weighted pullups (35lbs) wallballs instead of squats
    Strength practiced push jerk form to 135 shoulders been tight.
    Did first 2 rounds rx then shoulders started to tighten,dropped to 95 lbs

    1. Thrusters can be nasty on the shoulders. Great job on the WOD. Smart to drop the weight and save your shoulders for another day. πŸ™‚

  22. Mobility
    WU x 1 (wallballs instead of squats)

    Strength: OHS (x1) *had to give it another go, but from the rack this time!
    65(5)-85-95-105-115-125 (10# PR!!)

    WOD as Rx’d
    Thrusters @85#
    Time = 6:12

    Very happy with this. Time in October 2011 was 7:38, so a PR of 1:26. πŸ™‚

    Great job 5:45 crew! Some heavy thrusting and fast times all around!

    1. congrats on your OHS pr.. much easier from the rack? it looked solid glad I was there to see it.. and awesome time on the WOD.

  23. mob
    WU x 1.5 like it this way, forced me to do 15 unbroken pullups, pushups etc..

    member challenge.. thinking going all out would put too much strain on the knees (they don’t like the snap to lockout yet!) so started (after about ten minutes of talking to myself! lol) at what I thought was going to be a leisurely pace and felt strong all the way through till it mattered, my sprint finish was non existent tried to start it with 40 seconds left and had nothing in the tank! still very happy with this number as haven’t done too much rowing of late..
    note on rowing, this was as close as I’ve come to meeting that infamous clown and seriously considered dropping out of the class at this point!

    Wod @95 started with three thrusters and realized wasn’t a great move for me yet so switched up to push press


    1. Your row was AWESOME! You did great on the WOD too (for someone who was wrecked from the row only a few minutes before the “3-2-1…GO!”)

    2. Haha! I love the mental talk that went into that row! I think you made the right choice… hopefully your knees will agree πŸ˜‰

      1. Love the pic! Looks like you’ve got some serious negotiating going on with Santa. Sorry but I don’t think he can bring you new knees πŸ™

  24. WU x 1 (15 reps with Wallballs)

    Foam Roller

    WOD @ 95#



    T = 6:13 PR of 2:36 from 2010 with 10 more lbs.

  25. Mobility

    WU x 1 (15 reps sub wall balls instead of squats)

    No strength lacrosse ball and foam roll


    Thrusters 85

    time 6.50

    Had crappy food today and felt it through this work out.

  26. WOD: RX @ 85 lbs

    Time: 6:19

    That WOD just about killed me!

    I thoroughly enjoyed coaching the 5:45 and 6:45 class tonight. An awesome way to end my work week and start my week-end.

  27. WUx1

    Foam Rolling + Lacrosse ball on shoulders

    Challenge –> 849

    WOD @ 100#
    Time –> 6:19
    PR of 2:50 and 15# more today.

    Great job 5:45 crew!
    Have a great weekend fella CrossFitters!

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