Friday’s QOD

What is your fear?

AMRAP in 20 minutes of:

12 Push Press (65/45#)
10 Pull-ups

Compare to May 9/11

Wendy overcame her fear of box jumps!
Wendy overcame her fear of box jumps!

146 thoughts on “Friday’s QOD”

  1. Wendy!!!! That is awesome!!! πŸ™‚ and u could easily do 20″ by the height of your feet on the pic!!! Yay for you!!

    My fear….INJURY and then not being able to do Crossfit!!! Ahhhhhh just the thought makes me anxious!! LOL

  2. ValΓ©rie Arseneau

    WU x2

    Front Squat
    5x 70-75-80-85-90

    AMRAP in 20 minutes of:

    12 Push Press (35#)
    10 Pull-ups

    8 rounds + 9 pull ups. The 10th was a no rep darnit.

    On of my fears is drowning. Got 2 close calls (at the age of 5 and 12). Jamais 2 sans 3… so I have swimming lessons on my bucket list.

    1. ValΓ©rie Arseneau

      also got my first hand rip today… will be complaining about that all day. lol Thanks Pull ups.

      and good job Wendy πŸ™‚

  3. Awesome picture!!

    My fear is…well, I suppose my fear is that my fear will stop me from doing things. That I will fail before trying. I guess my fear is “fear itself”? Lol…

    I am close, very very close to overcoming this fear thanks to CF and the support from everyone here.

  4. mobility
    wu x 2 add figure 4, KBS 45#,50#, wall ball 5 reps
    strength – Back squats x 3
    75, 85, 90, 95, 100

    WOD : 20 mins AMRAP
    – 12 Push Press 45#(first 4 rounds unbroken rest 7/5)
    – 10 Pull ups ( blue & 2 purple bands)

    Total rounds = 11 & 2 Push press (PR 1 rounds & 2 Push press and with smaller band for pull ups)

  5. mobility
    wu x 2
    strength –Front squats x 5
    135, 185, 195, 205×4

    WOD : 20 mins AMRAP Rx
    – 12 Push Press
    – 10 Pull ups

    Total rounds = 13 rounds

  6. Great job Wendy
    Wu x 2
    Strength squat cleans
    Practice on form, trying to get under the bar. Thanks Amanda on the pointer hips coming up too soon. Gotta get these sooner or later.
    WOD RX
    18 rounds even, was able to do it all unbroken.. Yay! Very close to adding another notch on the wall by my name!! Lol

    1. Thanks guys, those are 2 of my strong points. I was most impressed with my endurance this morning. My cardio is generally terrible.

  7. Foam roll

    WOD : 20 mins AMRAP Rx
    – 12 Push Press
    – 10 Pull ups

    Total rounds = 13 rounds

    Last time I did this in May 2011, I used a band for pullups and got 7 rounds. It’s really fun to compare I love that about CrossFit.

  8. WOD : 20 mins AMRAP

    – 12 Push Press 65#’s
    – 10 Pull ups green band

    9 rounds + 12 shoulder press

    Awesome WOD.

    I am afraid of heights, even the pull up bars are kinda high

  9. Wu x 2

    Lacrosse ball and foam roll

    WOD @ 45#, black band

    12 rounds + 2 pullups PR 2 rounds and 2 pullups! πŸ™‚

    QOD: I fear that I will plant face down and crack my skull on the box jumps. Boc jumps become so overwhelming to me that I could cry. In fact, I did before. Not sure how to overcome my fear, I have been doing them all through my 3 yrs of crossfit and I still fear them!

      1. Chantal Amanda can TOTALLY help She had me doing 18″ jump without realizing I was doin it. πŸ™‚

      2. Yes I know! My heart was pounding, but she got me to jump so much higher than I thought I could. I overcame my fear πŸ™‚

  10. QOD: Injury that will keep me from doing CrossFit more than a week. Other than that, bring it. Ok, don’t bring snakes.…I hate snakes.

  11. MOB
    WU x2

    Front Squat
    5x 95-100-105-110

    AMRAP in 20 minutes of:

    12 Push Press (35#)
    10 Pull-ups Blue band for first 5 rounds; then blue and skinny band

    9 rounds + 5 pull ups.

    Great QOD…. mmm, difficult to answer

    A deep-seeded fear is of not being healthy, and have that stop me from doing the things I love to do.

    A more superficial fear is to try things that I feel I will suck at. As you may have noticed coordination is not my forte, and though I joke about it lots, I am chicken about things that I know will be embarrassing. Crossfit has helped me leave my ego behind.

  12. MOB
    WU x2

    Shoulder Press x5

    AMRAP in 20 minutes of:

    12 Push Press (65#)
    10 Pull-ups (Blue band)

    12 rounds

  13. MOB
    Friday Mobilty – lacrosse ball/band for upper body; lacrosse ball/foam roller for lower body

    AMRAP in 20 minutes of:

    12 Push Press (45#)
    10 Pull-ups Blue band (unbroken for first 5 rounds; then breaking at 6 or 7)

    12 rounds + 12 Push press

    Not a big fan of the 20 minute wods but this was a good one (although hard to hold my coffee afterward with wet noodle arms πŸ™‚ )

    Have a great weekend out of the snow everyone!

    1. Great job on those pull ups! First five rounds unbroken… impressive! Might be time to go to a smaller band πŸ™‚

  14. QOD: Becoming overweight and unhealthy again. That and sharks.

    WU x 2
    V-snaps instead of situps and 20 reps instead of 10
    Ring dips instead of pushups

    Strength: deadlift


    These felt bad today. Last time I did them I got 365×1 and it felt good. Today I got light headed after 335×1.

    AMRAP in 20 minutes
    12 push Press @ 65
    10 pullups

    Score: 13 rouds + 5 push press.

  15. Wux2
    No strength. Foam roll
    WOD. Amrap 20 min
    12 push press 65lbs
    10 pull ups
    – 13 rounds /5 push press
    Rob Brydges

  16. Ahhh Wendy you are AWESOME!!! Good for you buddy!

    WU X 2

    WOD: 20 mins AMRAP 30#
    12 Push Prss
    10 Ring Rows

    Total rounds = 15 + 7 Ring Rows
    Loved the music in the 6am class…lol I felt like a gangsta! πŸ™‚ Thanks coach Amanda and thanks for the tips on the push press!

    1. QOD: One of my biggest fear(there may be many) is the “I can’t”…always thinking I can’t do something. For one I believe of what took me so long to finally joing CFM was the fear of I can’t do it…and every WOD I slowly overcome that fear. I’m sure the nightmares will stop soon! lol

    2. Great work today Crystal! Sorry I kept bumping into you.

      And I agree with you, Amanda’s music choice was awesome. Felt like a bad ass!!

  17. QOD: I have a fear when the weight starts to get heavy. I’m not sure if I trust myself, or maybe it’s fear of injury. I’m trying not to let it hold me back. I think I’ve improved over the last year.
    Yes I felt bad ass was awesome!

  18. Mobility
    Foam Roll Friday


    16 Rounds 7 pull ups RX

    and only 1 small tear on my thumb from the push press of all things lol

  19. WU x 1
    37 Birthday Burpees ~ Happy Birthday Bev!

    Foam Roller / Lacrosse Ball Tortur…err…love.

    WOD as Rx’d:
    16 rounds, 6 Push Presses

    Nice WOD!

  20. Mobility
    WU x2
    AMRAP 20 mins
    12 Push Press #30
    10 pullups (ring rows)

    13 rounds and 8 RR

    Totally did 20 pullups with the black band for warm up , pretty excited about that.
    Thank you to everyone I’m learning so much about myself and what I CAN DO !!!
    You are all apart of my success. special thanks to coach Kevin, Joanna and Amanda. You guys rock!!!!!

  21. Mobility

    WU x2

    Foam Roller / Lacrosse Ball

    AMRAP 20 mins
    12 Push Press #50
    10 pullups (green band)

    8 rounds plus 2 Pull Ups

  22. Mobility

    WU x 2

    WOD RX :
    15 rounds + 2 pull ups
    All Push press done unbroken
    That was intense.. We were only 4 in the class and everyone pushed HARD on this one !!! Great job guys !!!!

  23. Mobility
    WU x 2

    Lacrosse ball work on pecs and lev scap (oh I feel those OHS’s from yesterday!)

    WOD as Rx
    AMPRAP 20 min
    12 push press 45#
    10 pullups
    Total = 11 rds + 5 pullups

    Was having a great time until I noticed the rips on my hands (at 11 rds + 4 pull ups..HA!). I shouldn’t have looked! I did one more pull up and wimped out with about 30 seconds left on the timer. Still pretty happy with this. I did 115 pull ups. Going to enjoy my rest day tomorrow πŸ™‚

  24. Mobility
    WU x 2
    Foam roll Friday

    Amrap 20 mins
    12 shoulder press (65#)
    10 pull ups (kipping)

    9 rounds plus 7 pull ups

    Sorry chris think I kicked you once or twice doing my kips .

    1. Thanks this was a fun work out, And as always fun class Corinna and to hear your come back from being sick and watching you destroy these work outs is inspiring!

  25. mob

    lacrosse ball, foam roll, and mobility work.

    wod rx
    16 rounds even with 1 second to spare! awesome wod, loved this one!

  26. WU x 1

    WOD: Rx @ 45lbs

    14 rounds + 3 pull-ups

    Last time: 10 rounds + 4 pull-ups. Super pumped with my PR? I think the 10 lbs I have lost since September is helping me when it comes to the pull ups. I loved this WOD!

    1. QOD: I have a huge fear of becoming ill again. After six pelvic surgeries and spending three years not being able to barely walk, work or function for that matter, I fear that I will have a relapse. This is why I try to never take my wonderful life and health for granted!

  27. Mobility
    WU x 2
    Foam Roll Friday! πŸ™‚

    AMRAP 20 Mins:
    – 12 Push Press (20#) >>> arms & shoulders were feeling yesterday’s Pause OHS WOD. πŸ™‚
    – 10 Pull Ups (Ring Rows)

    QOD: What do I fear? Hmm….how much time do you have?! πŸ˜›

    But seriously, though – fear of failure is a big one. Fear of looking silly or drawing attention to myself for any reason. Attempting new things, stepping out of my comfort zone, etc. – probably why I don’t attempt pull ups on the bar, even with the black band. Every time I do the WU, I tell myself I’m going to use the band and then I choke and just go with ring rows. Not that ring rows can’t be made to be more challenging, but I use them as a ‘security blanket’ of sorts.

      1. Your welcome Robyn! Your very next post will start like this.

        WU: 10 pull-ups with black band…smiles…

      2. It’s definitely a big goal for me to do these, although I’m not going to make much progress if I don’t try…so good idea for next post. πŸ˜›

  28. WUx2

    Foam Rolling Friday + lacrosse ball on shoulder

    WOD as Rx’d
    12 rounds + 9 Push Press

    Lots of great scores today, excellent job CFM!
    Great job coaching Corinna!

    Stay warm and have a safe weekend fella CrossFitters!

    QOD: That the sky falls on my head.

  29. Mob
    WU x 2

    Lacross ball on shoulders

    AMRAP 20 mins
    12 push press @ 45#
    10 ring rows

    11 rounds even


  30. WU x 2

    Back Squat x 3:

    Push Press @ 45#
    Pull Ups: Round 1 with no band, but switched to med. sized band after that.
    10 Rounds +10 PP + 4 PU

  31. Mob
    WU x 2

    Lacross ball on shoulders
    My left shoulder and I are not friends lately…Sad

    AMRAP 20 mins
    12 push press @ 45#
    10 pull ups

    12 rounds even

    Thanks for the shoulder care tips Jeff.. I’ll make the call!

  32. Mobility
    WU x 1
    37 birthday burpees

    Strength: Shoulder Press x 5

    AMRAP 20 mins
    12 push press 40#
    10 pull-ups (green and purple band)
    8 rounds + 12 push press

  33. Mob
    Strength: Front Squat

    AMRAP in 20 Min

    12 Push Press (55lbs)
    10 pull-ups

    9 rounds + 12 PP’s + 7 PU’s

    Tried doing pull-ups without a band for the first 4-5 rounds. Blue band for rest (thanks Kevin). Really need to learn to kip.

  34. Mobility
    Wu x 1
    37 Birthday Burpees
    Foam Rolling

    WOD AMRAP in 20 Min

    12 Push Press (65#)
    10 Pullups

    Score : 14 Rd RX

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