Friday’s QOD

Watch the video below and let me know what you think about it. 

15-10-5 Overhead Squats (95/65#)
15-10-5 Push Jerks
25-25-25 Double Unders

Compare to March 12/12


98 thoughts on “Friday’s QOD”

      1. LOL according to Vince, I should do part of his burpees, since it’s my job to wake ‘us’ up!!! Maybe you’re right Heidi.. Karma is a B$#%*

  1. LOVE the video. BRILLIANT!

    I don’t do fitness…I do movement

    If you cannot move your body and control it….then what business do you have moving other objects outside yourself

    I make time to motivate myself…appointments with myself to motivate and inspire myself..I don’t wait for it to come.

    Just Move.

  2. Valérie Arseneau

    That video is amazing!!! What struck me “Move, because you can. If you won’t, you probably won’t be able to. Use it or you ganna lose it and it’s going to be a bad day when you lose it.”

    2 mins skipping/ DU practice

    Strength Clean
    5x 50-55-60-65-75 (PR of 5 but technic was getting a lil sloppy)

    WOD @ 35#
    15-10-5 OHS
    15-10-5 Push Jerks
    25-25-25 DU


    DU was the bottleneck. Need to gain control on my skipping. I think I did well on the weight part.

  3. MOB
    2 mins skipping/ DU practice

    Lacrosse Ball- Thanks for all the Tips Amanda

    WOD @ 35#
    15-10-5 OHS
    15-10-5 Push Jerks
    25-25-25 DU-Scaled to 75 Singles

    Time:6:39 Pr of 2 seconds 🙂 Had to fight for this one.

    Thanks for the great coaching Amanda!!

  4. mobility
    2 mins skipping
    no strength – stretching my shoulders

    WOD ; 12 mins cap
    15-10-5 Overhead Squats 70# (could have used more weight OHS felt good)
    15-10-5 Push Jerks 70#
    scale – 75-75-75 Singles

    Time: 5:18 (1:58 PR with 5# more)

  5. mobility
    2 mins skipping practice DU got 3 in a row
    strength – Shoulder press x 5
    55, 55, 55, 60, AMRAP 5

    WOD ; 12 mins cap
    15-10-5 Overhead Squats 45#
    15-10-5 Push Jerks 45#
    scale – 75-75-75 Singles

    Time: 8:00

  6. Strength Backsquat x 5

    15-10-5 Overhead Squats (60#)
    15-10-5 Push Jerks
    25-25-25 Double Unders

    time= 7:04 I think?

    I did all my OHS unbroken, I think I could have went Rx.

  7. QOD: Even though a little part of me was thinking “wow, this guy does NOT have kids…”, hours a day to motivate himself, training 6 hours a day…
    Still, I found the simplicity in his message and his focus inspiring. I liked that he would state that no sport/discipline is perfect but also allude to many of the positives each one brings.

    My favs were:
    “Why do you train?”
    “Use it, or you’re gonna to lose it, and it’s going to be a bad day…move”

  8. QOD: I think he answered why crossfit is so addictive. It not so much the need/want to stay fit but “People want to move.”, “we always want to move.” Explains why I’m a little excited to see what the movements are for the day and a little disappointed when I miss a workout, like today’s.

    So when are you inviting this guy for a seminar Kevin??

  9. Push Press
    95 X 5
    135 X 5
    145 X 3

    need to start will less weight and set the bar on my shoulders

    65 #’s and singles

    OHS a challenge

  10. Push Jerk x 5
    45-55-65-75-80 (x2) Sooo excited! Not a PR, but since October, my push jerks have been regressing. Last time, I only got 4 x 70. Form felt better. Hopefully it clicked. Thanks Amanda for some great coaching!

    15-10-5 Overhead Squats (55#)
    15-10-5 Push Jerks
    25-25-25 Double Unders

    time= 7:07

    No PR, but 15 # heavier.

    1. Good form will get you to more weight and most importantly with more safety.
      It’ll come.
      Great work on the WOD!

  11. MOB
    2 min skipping

    Strength: Backsquat x 5

    15-10-5 Overhead Squats (75#)
    15-10-5 Push Jerks
    25-25-25 Double Unders

    time= 8:23

    My last round of Double unders were horrible, but finally got through it.

  12. mobility

    EMOTM Front Squat

    5 mins 3 reps #135
    5 mins 1 rep every #185
    5 mins 3 reps #135


    Time: 3:44 RX

  13. Mobility
    2 minutes skipping
    WU X 1

    Foam roller

    15-10-5 Overhead Squats (45#)
    15-10-5 Push Jerks
    25-25-25 Double Unders

    Ran out of time. Completed 1 full round plus 18 Double unders. First time attempting DU’s in a WOD.

  14. 2 min skipping, managed 3 or 4 DUs
    WU x 1

    Front Squat x 1
    195(3) – 205(3) – 215 – 225 – 235 (PR)

    15 – 10 – 5 OHS @ 95#
    15 – 10 – 5 Push Jerks
    25 DU -75 singles -75 singles
    Time: 8:28

    Muddled through DUs the first set, went to singles for sets 2 & 3. Ugly all day.

      1. Promise? 🙁
        I don’t often compare myself to others but it’s hard to avoid DU-Envy. 😉
        Always something to work on right?

  15. Mobility
    2 min skip
    WU x 1

    Strength: Back Squat x 5

    15-10-5 OHS 35#
    15-10-5 Push Jerk
    25 DU – 75 SU – 75 SU

    Time: 6:15

    DUs are coming along. Got 7-8 in a row a few times dying practice before and after WOD today. Only could manage 1-3 at a time during WOD, so switched to singles.

  16. Mobility
    Skipping 2 mins
    WU x1
    Strength Cleans x5
    15-10-5 OHS 65#
    15-10-5 Push Jerk 65#
    25-25-25 Double Unders

    Time: 5:15 Rx

  17. MOB
    Skipped for a while.

    15-10-5 OHS 85#
    15-10-5 Push Jerk 85#
    25-25-25 Double Unders

    Time: 7:33

    Gassed. This 4 months off thing really sapped my lungs. Everything felt good. It was my first time doing OHS in like half a year, so I was happy that 85 felt so effortless. Just struggled to get enough air.

    Great work 4:15 crew!
    Have a great snow free weekend ya’ll! … get ready for more of that white stuff next week though.

    “Everyday I’m Shovelin.
    Shovelin, Shovelin.”

  18. WU x 1
    2 min skipping


    15-10-5 Overhead Squats #85
    15-10-5 Push Jerks #85
    75-75-75 Singles
    Time: 6:00
    PR of 10# but had time of 5:19

  19. WOD Rx = 4:04

    That kicked my ass in the balls. Only dropped the bar briefly between 10s, DUs werent as solid as I would’ve hoped… Big props to those who broke 4 mins, still shaking.

    Good job 5h45!!

    1. I was with you rep for rep in the first round of 15, but things fell apart for me after that! Great job Mario! 🙂

  20. MOB
    2 mins skipping/ DU practice

    Strength Clean
    135-155-175-195 x 3

    WOD @ 95#
    15-10-5 OHS
    15-10-5 Push Jerks
    25-25-25 DU


  21. MOB
    2 mins skipping/ DU practice

    Strength OHS
    15-20-25-30-40 – yeah got to 40 for first time on OHS

    WOD @ 35#
    15-10-5 OHS
    15-10-5 Push Jerks
    75-75-75 Singles

    Time: 5:47

  22. Mobility
    2 min skipping
    Foam roll/shoulder mobility


    4:22 @25# and singles

    I feel I should have used more weight….note for next time:)

    I have been crossfiting for 1 month today and love it!!

    1. Congrats on your 1 month anniversary! You are making great progress! I agree, more weight for you next time 🙂

  23. Mobility (lots and lots of mobility)
    2 min skipping
    WU x 1
    No strength
    Lacrosse ball love on pecs, lev scap
    Some shoulder stretches with band (really sore from yesterday’s WOD)

    WOD @ Rx
    OHS @ 65#
    Push Jerks @ 65#
    25 DU’s after each round
    Time = 4:45 (I think, forgot to write it down)
    First time doing this WOD.
    Left me gasping for air!

    Great work 5:45 crew!!

  24. Mob, Wu x 1, 2 min skip
    Wod at 30lbs.
    15 10 5 OHS
    15 10 5 Push Jerks
    75 75 75 Singles
    I felt nervous about this work out but in the end I liked it a lot.
    Nice kicking off the week end with the CFM gang. Thanks Corinna for the fun class.

  25. Mobility
    Wu x 1
    2 mins du’s starting to come together but I am trying so hard I wind myself but they are getting better.. yay
    Strength DL 185/ 225/ 275/ 325/ 365 x 5/ 415 x 2 grip slipped on 3rd one
    Wod rx’d after yesterday this felt very heavy
    Forgot to mark my time was 6 something I think. Du’s were being uncooperative.
    Great class Corinna!!

    1. DL 415lbs! Your plates looked like wheels of an 18 wheeler. I felt sheepish walking by you with my grey 5 pound plates lol. Awesome work Shane.

  26. Mobility
    2 min skipping
    WU x 1

    Foam Rolling + Lacross Ball

    Practiced Bar MU’s

    15-10-5 Overhead Squats (75#)
    15-10-5 Push Jerks
    25-25-25 Double Unders(Scalled to 75-75-75 singles)

    Time–> 4:56

    Last time I had 10# more and time was 7:22. Great news is that taping my wrist up did make it easier for the OHS, could probably have used 85# so for future Gabe, do that.

    Great job 5:45 crew!

    Have an excellent weekend fella CrossFitters!

  27. Mobility
    2 min skipping
    WU X 1

    500m Row – 1:39.1

    Strength – Split Jerks X 5



    15-10-5 OHS 75#
    15-10-5 Push Jerks
    25-25-25 DU’s scaled to 75-75-75 SIngles

    Time – 6:49

  28. I didn’t comment on all of them, but WOW….. some really fast times on this work out today.

    WOD: Rx’d – Time = 6:34
    PR from last time, thanks to DU’s improving since last year.

    OHS all unbroken, but PJ’s were tough. Really liked this one.

  29. Mob
    Foam roll Friday
    15-10-5 ohs 55#
    15-10-5 push jerks
    25-25-25 du

    Stuck with du even tho they were only 8 or 9 at a time.

  30. Mobility
    2 mins Skipping
    WU x 1
    95,115,125,135,145 x 5

    15-10-5 OHS 95#
    15-10-5 Push Jerks 95#
    25-25-25 DU

    Time: 6:04 RX

    this was harder then expected on last two sets.

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