Friday’s QOD

What kind of CrossFit swag/gear did you get for Christmas?

12 rounds of:
30 sec Box Steps (75/55#)
30 sec Rest

Compare to Jan.12/12

Slick Rick!
Slick Rick!

60 thoughts on “Friday’s QOD”

  1. I think that’s an appropriate nick name for Rick. Now I want a cool nick name! (Please disregard any suggestions by Rob)

  2. I got another pair of awesome lifting socks. I’m pretty sure I’m addicted to them, I can’t get enough of them!

  3. Steeves’ house was full of CFT swag:

    Kingkong sports bag
    12 # medball
    lifting sox
    Voodoo band
    CFT hoodie
    tshirts x 3
    Speed rope
    New Cookbook “Make it Paleo”
    Tiger Tail Rolling Muscle Massager

    Guess that’s what happens when you have 4 crossfitters under one roof!! Thanks Santa πŸ™‚

  4. The crossfit elves were extra good to me this year, but now I am feeling the pressure to get really good. I received lifting shoes and a pair of hot pink nanos. Eek!

    Ps. My quads are killing me from those 94 thrusters. Ouch!

  5. Mob
    2 min. skipping
    wu x 1

    strength Power Snatches
    65 x 5, 85 x 5, 95 x 5, 105 x 2, 115 x 2

    12 rounds of:
    30 sec Box Steps (75/55#)
    30 sec Rest
    135 Rx

  6. Nick names for Shawn Johnson options. – Mr. Johnson – Shawn John – long John – shawnDa.
    These are all just options. Get to know him. Then decide

    1. Lol…. I don’t know who this anonymous person could possibly be.

      I think if we were to continue the rhyming theme… Something like… Shawn “the Braun” Johnson. It’s more crossfit appropriate

      Is it a faux pas to coin your own nickname?

  7. I just noticed these nick name posts.
    But I have to say “ShawDa” is a keeper
    Great job anonymous !!!

  8. Mob
    2 min skipping
    WU x 1

    Strength: Push Press x 5

    WOD @ 35# and 18″ box
    Score: 89

  9. good to be back after 6 days off
    wux 1
    2 min skipping

    Strength – shoulder press x5

    WOD Rx
    12 Rounds
    30 secs Box Steps @ 75#
    30 secs Rest

    Total: 111 – PR of 5 reps

  10. ValΓ©rie Arseneau

    wux 1
    2 min skipping

    Strength – push jerks x5
    PR of 5. They felt heavy, yet somewhat easy. Think I’m getting the hang of it! Minue my ballerina landing… Thanks jo! lol

    WOD Rx
    12 Rounds
    30 secs Box Steps @ 45#
    30 secs Rest

    Total: 112

    New study methode. Do 2 days of WOD that are hard on the legs. Then I’ll be too sore to do anything else but sit on my ass and study!! Thanks Crossfit πŸ˜€

  11. WOD @ 45#

    = 119 reps

    I used the same weight as last time to see if I could do better because my score was low, relatively speaking.. But I only got 3 more reps this time. lol I’m not sure why I’m not able to do better at this one, it would be more frustrating if I didn’t like the wod. Well I like any wod that gives me a mandatory rest πŸ˜‰

    Fun 4:15 class!

  12. WOD Rx
    12 Rounds
    30 secs Box Steps @ 75#
    30 secs Rest


    No strength – foam roll Friday for CC even though it wasn’t written on the board πŸ˜‰

    lots of mobility

    Liked this wod

  13. QOD: some great Crossfit T-shirts from Jeff. πŸ™‚ Really wish Santa would have sent me a couple of new Achilles tendons and maybe a shoulder or two. Oh well….next year maybe???

  14. Mobility WUx1 2 mins skipping

    EMOTM Ring Dips x3 for 15 mins

    EMOTM Squat Cleans

    5 mins 3 reps #135
    5 mins 1 rep every 30 secs #165

    ran out of time so i only did 10 mins

    WOD @75

    Reps 137 RX

  15. Mobility (+ some extra calf stretching/mobility because of Achilles issues)
    30 sec or so of skipping (ouchy)
    WU x 1

    Strength: Deadlifts (x5)
    Didn’t get too far with strength tonight. Spent too much time talking.
    (Christine, its a bad idea for you and I to be in the same class…LOL!)

    WOD (somewhat modified)
    12 rounds
    30 sec box steps @55#
    30 sec rest (and swearing)
    (switched to push ups for last two rounds because Achilles was bothering me)
    Score = 135 (113 step ups, 22 pushups)

    Great work 5:45 crew!

  16. Mob
    2 mins of skipping… got a couple of DU but still getting stuck after 1… boooo!
    WU x 1

    Strength : Cleans
    5 x 65 – 70 – 75 – 80
    These felt more solid than the ones in last night’s WOD

    Cash-in : lower-back-hug-yourself foam roll

    12 rounds
    30 secs Box Steps @ 55# on 12″ box
    30 secs rest

    Reps : 140

    I would have gotten a couple more but I kicked the box over in round 5… i’ll blame it on Kevin who was roaming around me with his camera πŸ˜‰

    QOD : A cool Crossfit t-shirt.

  17. QOD
    a couple pair of Crossfit shorts and tshirts from Lora (thanks sweety) if I can just get my life in order enough to get to CFM to use the damn things! πŸ™‚

  18. Mobility
    2 min skipping
    Forgot to do WU (Whoops!)

    Strength: Shoulder Press @ 5 x 25-30-35-40-45

    12 Rounds
    – 30 seconds box steps @ 45# on 12″ box
    – 30 sec rest

    Reps:100 exactly

    Jill warned me I would feel like I had “noodle legs” and she didn’t lie… πŸ˜›

    But I LOVED being back in the gym, tonight!

    We need to do a QOD type thing, regarding resolutions or goals for the new year. πŸ™‚

    1. Great job and a 3 digit number for reps! Yeehooo! Hopefully your ‘noodle legs’ will be better tomorrow! But then again they might turn to ‘cement legs’… hopefully not!

  19. Mobility

    2 min skipping

    WU x 1

    Shoulder Press x 3


    WOD – Rx’d

    7-8-9-10-9-9-8-9-9-9-9-10 = 106

    No PR today we’ll call it post-holiday fatigue.

  20. Have time so posting.

    WOD Rx 139 reps.

    Legs were not the issue in this WOD. Lower back was.

    Good work Chris.

  21. 2 min skipping WUx1
    Strength: Cleans x 5
    55-75-75-75 for technique

    12 rounds (65 lbs)
    30 sec box step
    30 sec rest


  22. WOD @ 55
    Total 91

    Had trouble getting first and second round going (4 reps and 6 reps) Next time I`ll do a few in warm up.

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