**UPDATE: CrossFit Kids classes are being switched to Sunday’s at 12pm.**

**Do you have any gym-related fears?**

AMRAP in 12min of:

10 Floor Wipers

15 Double Unders

20 Squats

Compare to Jan.3/12

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# Friday’s QOD

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56 thoughts on “Friday’s QOD”

## Start here

Take the first step towards getting the results that you want!

**UPDATE: CrossFit Kids classes are being switched to Sunday’s at 12pm.**

**Do you have any gym-related fears?**

AMRAP in 12min of:

10 Floor Wipers

15 Double Unders

20 Squats

Compare to Jan.3/12

Book a free intro today so we can learn all about you, your goals and how we can help you reach them

GinetteMobility

Warm up x2

Group warm up

Practiced floor wipers

WOD: amrap in 12 minutes

-10 floor wiperS

-15 double unders scaled to 45 singles

-20 air squats

Total : 5 rounds and 7 floor wipers

Cash out: 800 m run Kelly, Jackie, andMarie Noelle!

Fun class….have a great weekend everyone!

GinetteOups, forgot to add my weight for the floor wipers…..that would be #40!

Shane HayesGreat job on filling in for the Amanda show Marie!

Still miss seeing Amanda!!

Mobility

Wu x 1

Group Wu (Marie ‘s creation, always fun)

Foam roll and practice wipers

Wod: Amrap in 12 min

10 floor wipers (each side) @135#

15 du’s

20 air squats

Rx 7 rounds 3 wipers

Great work 6 amer’s, and great class Marie

Amandahaha thanks Shane! I will see you more in the evenings 🙂

GinetteSuper fast Shane!!!!

Francis LavoieMobility + WU

Group WU + Mobility

Practice floor wipers

WOD: AMRAP 12 mins

10 floor wipes

15 double unders (45 Singles)

20 squats

5 rounds & 7 Squats

Cashout: Mckenzy Push Ups & 1 min High five planks & 2 min plank

Thanks for the birthday wishes and the birpees this morning 7am class!

Heather SHappy Birthday Francis. Hope you have a great day!

LoraHope you had a great day Francis! Happy birthday! 🙂

Kelly BMobility

WU x 2

Group WU

Practiced Floor Wipers

WOD: AMRAP in 12 mins

10 Floor Wipers @ 40#

15 Double Unders (scaled to 45 singles)

20 squats

6 rounds + 7 floor wipers

Cashout: McKenzie push ups, high fives and 800m run.

Happy Weekiend!

GinetteGreat job Kelly…..tried to keep up but you were gone….way gone!!!!

Daphne-AnneI have a gym related fear… I fear the med ball .. Wall balls… Fear wall balls ..

John GunnYou’re not alone… http://i.imgur.com/lJxssJj.png

Daphne-AnneMy friend T. rex!!!

AmandaWhat a great picture of Amy!!!! Nice height on that box jump, great job! 🙂

Gym-related fears, I have two. I’m afraid to get hurt and not be able to progress or even do what I can do now.

I’m also afraid of my lung (in)capacity. I get scared when we have Tabata double-unders because I often don’t stop skipping past the point where I can keep up with my breath and then I panic…and then things spiral out of control. 🙂

MariaQOD: I’ve got a fear of going upside down, HSPU..inverted ring dips! Yikes! But I do them despite my heart racing. I have a fear of heights, jumping bar muscle ups were a bit scary.

JoannaQOD – Right now I fear the enormous amount of work ahead of me to get back to where I was pre-baby fitness/strength wise. Beyond that the enormous amount of work past where I was to get me to my goal of where I want to be competitvely and knowing all this has to be done around having an infant. Luckily I have a supportive husband who I can count on to help me achieve all this. Rather than cower in the corner and let my fear hold me back or get me down I can use my ‘fear’ to help propel me forward.

AmandaYou’ll be right back at it in no time!

LoraI agree with Amanda. You are staying active and fit during your pregnancy. You will bounce right back in no time 🙂

Shawn JohnsonMobility + WU

Group WU + Mobility

Practice floor wipers

WOD: AMRAP 12 mins

10 floor wipes (95lbs)

15 double unders

20 squats

5 rounds & 15 Squats

Julie JMob

WU x 1

Group Warm Up and Mob

Practice Floor wipers with a partner

WOD: AMRAP in 12 Min

10 Floor Wipers

15 DU (scaled to 45 SU)

20 Squats

3 Rounds + 45 SU

I had a hard time with this one for two reasons: in my 3rd round of floor wipers I could feel my back tweaking quite a bit – had to stop doing those before I injured myself. Also I’m dealing with Vertigo these days, so everytime I had to get up off the floor, I had to take my time and wait for a few secs before I could get up, or I would have been flat on the floor!

CrystalMob + WU X 1

Group WU…aka death by warm up!

WOD: AMRAP 12 Mins

10 Floor Wipers (each leg)

45 Singles

20 Squats

4+11 FW

Cashout Mackenzie pushups and high fives all around.

Those Floor wipers whipped my ass! Had a hard time with those…they are now on the list of things to work on!

Thanks for the great class Marie-No…I heart you a whole bunch! You did a great job filling in the for the Amanda “show”!

Have a great weekend eveyone and great job on you ladies that did an 800m run after the WOD!

QOD: So many fears to list…SO MANY! But each WOD the fear lessens.

Chantal L.WU x 1

Group WU

AMRAP 12

10 floor wipers @ 65#

15 Double unders

20 Air squat

5 full rounds

AND womp womp. I couldn’t easily find my previous score this morning (casue of looking on iPhone) and last time I used 95#. super sad 🙁 MarieNo … Amanda usually looks for our previous times… just sayin you may need to step it up 😛 Hehehehe (Just kidding – You did a great job, as usual!)

AmandaLOL!! Chantal, shhh!! Don’t tell them I spoil you guys like that!

And you used 95# last time? holy crap.

Rob BrydgesWux1

Group wu mobility

WOD Amrap in 12min of:

10 Floor Wipers

15 Double Unders

20 Squats

6 rounds + 12 du’s

Rob Brydges

CalebMobility

Warm up

Group warm up

Practiced floor wipers

WOD: amrap in 12 minutes

-10 floor wipers

-15 double unders scaled to 45 singles

-20 air squats

Total : 4 rounds + 10 floor wipers

Cash out: 800 m run

Fun class……

Dave HWod: Amrap in 12 min

10 floor wipers @95#

15 du’s

20 air squats

Total= 6 rounds – 10 wipers and 2 dbl unders.

Cash out – 800m run

Thanks Marie Noelle

AndreaMobility

WU+ group mobility

WOD: AMRAP 12 MIN

10 Floor wipers #55

45 Singles

20 Squats

Total: 7 rounds + 4 floor wipers

Jen CMob + Wup

Group mob + wup

Practice Floor Wipers

WOD: AMRAP in 12 min.

10 floor wipers (50lbs)

45 singles

20 squats

Total = 5 + 18 squats

Cashout

10 mackenzie pushups

2 min plank

short run around the block

MarioWOD @ 135# = 5 + 10 DUs

Good work everyone!

DavidWOD @ 95# : 8 Rds + 10

thanks for the push Daphne-Anne!!

Daphne-AnneNo thank you for the push 🙂 was great doing the wod with you today!

Frankwu x 2

Group mob + wup

Practice Floor Wipers

AMRAP 12 min

10 Floor Wipers 135#

45 single unders

20 squats

Total: 5 + 43 single unders

PR of 20#: got 6 + 3 FW @ 115# last time

jeffdropped into MCF for Air Force

every minute on the minute 4 burpees

20 thrusters

20 SDHP

20 jerks

20 OHS

20 front squats

@75 pounds

7:48

could have handle a bit more weight but knee still a bit stiff

TaniaAMRAP 12 min.

10 floor wipers 45#

15 DU (scaled to 45 singles)

20 squats

Total: 8 rounds + 1 wiper

Graet work everyone! That was a fun one! 🙂

Valerie ArseneauMob + WU

Group WU

Floor Wiper Practice

AMRAP 12 min.

10 floor wipers 55#

15 DU

20 squats

Total: 6 + 9 squats

QOD: I cannot think of a fear right now. Somethings intimidate me but fear… not yet.

LoraDropped in to MCF for a WOD. Nice to see some old friends.

Lots of mobility

CFWU x 1

Burgener x 2

Strength: Snatch (full squat) + OHS (1+5)

45-65-70-75-80-85

Power snatch + OHS (1 +3)

90-95-100#

WOD “Air Force” @ Rx

20 Thrusters @65#

20 SDHP

20 Push Jerk (I did push press)

20 OHS

20 Front squats

4 burpees EMOTM (WOD starts with 4 burpees)

Time = 7:53

Fun WOD 🙂

LoraQOD: Gym related fear? I get freaked out every time I get to, or try to increase my 1RM for ANY lift. It gets “inside my head”, my palms get all sweaty, and my heart pounds like crazy. I think the root of it all is fear of failure. If I could have someone else load the bar then maybe I could be tricked into lifting without fear. But then again, my trust and control issues would never permit me to let someone else load my bar……Dear god, I’m a mess. LOL!

HeidiI know exactly what you mean. Getting to that PR weight or even just 5 pounds more always stresses me out. Difference between me & you is I usually fail the lift at that point, where you usually nail it.

JackieMob

Wux1

Group warm up

AMRAP in 12min of:

10 Floor Wipers 30lbs KB left arm

15 Double Unders

20 Squats

6 rounds & 20 wipers

Great class Corinna!

CorinnaWOD @ 65lbs

9 rounds

Craig HMob

Wu practiced wall balls and 70# Kbs

Group wu

Practiced floor wipers and double unders

Wod

10 floor wipers 135#

15 du really struggled with these tonight

20 air squats

5 rounds even

Cash out: high fives

Craig HGym related fear is farting while doing a lift.

jefflol.. good one

LoraYeah Craig, we are all afraid of you farting while doing a lift. LMAO!

Heidi….better than sharting, I suppose!

NicoleMobility

Group WU

WOD: AMRAP 12 mins

10 floor wipers @ 35#

15 double unders

20 squats

5 rounds & 20 floor wipers

Steph LMobility

WUx1

Group Mobility

Floor Wipers Practice

WOD:

AMRAP 12 Min

10 Floor Wipers @ 55#

15 Double Unders

20 Squats

Total: 7Rounds +2 Wipers

Cash Out:

10 Mackenzie Push Ups

2 Min Unbroken Planks

Thankx Rob Great Class!

HeidiWU x 1 + Group WU

WOD:

10 Floor wipers @ 65#

15 Double Unders

20 Squats

6 Rounds + 10 Floor wipers (PR)

First WOD PR in a long time. Have never gotten to 6 rounds in previous 2 times doing this one. Still room for improvement, as my DU’s were a bit off today. Fun one !

AmandaWod w/65# – got 7 rounds + 4 doubles. I feel like I may have counted wrong though, last time was 6 rounds and my pr’s lately aren’t good like this. It’s certainly possible though.

I liked this wod.

Daphne-AnneI really enjoyed this wod!

12 min AMRAP rx

10 floor wipers (65)

15 double unders (went surprisingly well)

20 air squats

9 rounds 4 floor wipers

Jack10 floor wipers at 135#

15 du

20 squats

6 rounds 3 wipers RX’d.

DarrellWux1

Group mobility

WOD @ 135

8rnds 8 du

Jackie CantinWU x 1

Group WU

WOD

AMRAP in 12 min

10 floor wipers @ 40 lbs

45 skips

20 squats

4r and 9 floor wipers

Cashout: Mackenzie pushups

800 m run with Ginette, Marie-N, and Kelly

Great class Marie Noel!

CAMMobility

WU X 1 (15 reps)

Group WU

AMRAP in 12 min

10 floor wipers @ 135 lbs

15 DU’s

20 squats

Rx’d: 6 Rounds + 10 Wipers.

Took me a little while to get into a groove, found it just at about round 4. Fun class.

Thanks Coach Corinna.

QOD: Definitely scared of falling during Snatches,

GabrielMobility

WUx2 (Second set sub Pull Ups for Bar MU’s)

Group WU

AMRAP in 12 min

10 floor wipers @ 115#

15 DU’s

20 squats

Total–> 6 Rounds + 4 Wipers.

PR from Jan 3rd 2012. had 4 Rounds + 5 DU’s then

Kevin MackMobility

WU X 1

Group WU

AMRAP in 12 min

10 floor wipers @ 95 lbs

15 DU’s scaled to 45 SU’s

20 squats

Score: 5 Rounds + 2 Su’s.

2 minutes accumulated planks