Friday’s QOD

By / October 18, 2013

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

Amy shows no fear in her box jump attempt
Amy shows no fear in her box jump attempt

56 thoughts on “Friday’s QOD”

  1. Ginette

    Mobility
    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!

  2. Shane Hayes

    Great 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

  3. Francis Lavoie

    Mobility + 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!

  4. Kelly B

    Mobility
    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!

  6. Amanda

    What 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. 🙂

  7. Maria

    QOD: 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.

  8. Joanna

    QOD – 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.

    2. Lora

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

  9. Shawn Johnson

    Mobility + WU
    Group WU + Mobility
    Practice floor wipers

    WOD: AMRAP 12 mins

    10 floor wipes (95lbs)
    15 double unders
    20 squats

    5 rounds & 15 Squats

  10. Julie J

    Mob
    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!

  11. Crystal

    Mob + 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.

  12. 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!)

    1. Amanda

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

      And you used 95# last time? holy crap.

  13. Rob Brydges

    Wux1
    Group wu mobility
    WOD Amrap in 12min of:
    10 Floor Wipers
    15 Double Unders
    20 Squats
    6 rounds + 12 du’s
    Rob Brydges

  14. Caleb

    Mobility
    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……

  15. Dave H

    Wod: 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

  16. Andrea

    Mobility
    WU+ group mobility
    WOD: AMRAP 12 MIN
    10 Floor wipers #55
    45 Singles
    20 Squats
    Total: 7 rounds + 4 floor wipers

  17. Jen C

    Mob + 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

  20. Frank

    wu 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

  21. jeff

    dropped 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

  22. Tania

    AMRAP 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! 🙂

  23. Valerie Arseneau

    Mob + 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.

  24. Lora

    Dropped 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 🙂

  25. Lora

    QOD: 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!

    1. Heidi

      I 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.

  26. Jackie

    Mob
    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!

  27. Craig H

    Mob
    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

  28. Nicole

    Mobility
    Group WU

    WOD: AMRAP 12 mins

    10 floor wipers @ 35#
    15 double unders
    20 squats

    5 rounds & 20 floor wipers

  29. Steph L

    Mobility
    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!

  30. Heidi

    WU 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 !

  31. Amanda

    Wod 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.

  32. Daphne-Anne

    I 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

  35. Jackie Cantin

    WU 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!

  36. CAM

    Mobility
    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,

  37. Gabriel

    Mobility
    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

  38. Kevin Mack

    Mobility
    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

Popular Posts

December 6, 2021
Only 20 Minutes of Work ¯\_(ツ)_/¯

EMOM for 10 min1 Snatch + 1 OHS AMRAP in 10 min24 American KBS (50/35#)12 Box Jump Overs (24/20”)50 Single Unders

March 5, 2019
Opposite Day

Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…

February 27, 2020
API Test

Today, we’re testing Aerobic Power Intervals. It looks like Fight Gone Bad, and it will feel like Fight Gone Bad, but it isn’t. You’ll perform…

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