Friday’s QOD (Question of the Day)

What are you thankful for?

We have a 3 part strength WOD today:

A) EMOTM for 10 minutes: 2 Front Squats (may increase each round)

B) Weighted Pullups: 5 sets of 3 reps

C) Weighted Situps: 3 sets of 20 reps

Gabe is looking mighty fierce
Gabe is looking mighty fierce

47 thoughts on “Friday’s QOD (Question of the Day)”

  1. Mobility
    Warm up x1
    Group mobility and warm up

    WOD:
    Emotm: for 10 minutes:2 front saquats per minute (adding weight)
    20, 25, 30, 35, 40, 45, 50, 55, 55, 55

    Weighted pulls ups 5 sets of 3 (blue band)
    Weighted sit ups #10 3 sets of 20 ( could feel the burn)

    Great class Amanda, happy Thanksgiving!

    I am very thankful for my family and my extended family 🙂

  2. Mobility
    Wu x 1
    Group mobility and Wu
    Emotm for 10 min 2 front squats from floor with power clean!
    165/ 175/ 185/ 195/ 205/ 215/ 225/ 225/ 225/ 235
    Weighted Pullups 5 x 3
    50/ 70/ 75/ 80/ 90
    Weighted sit ups 3 x 20
    65/ 65/ 65 hard to keep weight on my feet to do these
    Great work 6 amer’s
    As always a great Amanda show!!!

  3. I am thankful that we live in country where the sky is limit if you want something bad enough you just have to work for it and you can have it.

  4. WU x1
    Group WU and mobility – really enjoying those!

    EMOTM for 10 mins 2 front squats
    85-90-95-100-105-110-115-120-125-130

    Weighted pullups 5 sets of 3
    Black band, Green + Pink, Green + purple (2), Green + pruple (2), Green + pink

    Weighted sits up 3 sets of 20
    15-15-15

    This was fun!

  5. I love, love, love the picture of Gabe!!!!

    QOD: Everything. I am blessed in all aspects of my life, I try not to take any of it for granted. Things can be taken away in an instant and at the end of my life – whenever that is, I will have no regrets.

  6. Mobility Wu x 1
    Group WU and Mobility

    WOD Emotm
    front squats
    10 x 2 reps
    65-70-75-80-85-90-95-100-105-110

    Weighted strict pull ups

    5 x 3reps with 25lbs dumb bell

    Weighted sit up

    3 x 20 rep
    1st round 15#
    2nd & 3rd 25#

    Thanks for the pointer Lora

  7. Valérie Arseneau

    WU x1 (didnt finish)
    Group WU and mobility

    EMOTM for 10 mins 2 front squats
    65-65-70-75-80-85-85-90-90-95

    Weighted pullups 5 sets of 3
    Did all sets strict with no weight.
    These have been progressing well! Next time I should be able to start adding weight.

    Weighted sits up 3 sets of 20
    15-20-20

    Next time, try 25 +

    Good day! Love working on strength in ways we do not typically see them.

    1. Valérie Arseneau

      QOD: Thankfull for a supporting family! Having a Paleo friendly thanksgiving (not 100% but almost!) this weekend and I am the only one eating that type of diet!

  8. YAY to a great WOD this am!
    Love these type of WOD’s

    WU X 1
    Group WU and mobility

    EMOTM for 10mins 2 front squats
    Got up to #80

    Weighted pull ups
    This was my first time doing pull ups in a WOD so this makes me SUPER HAPPY!

    Weighted situps 3 sets of 20 @ #10

    good times!

    QOD: Thankful for a so many things I have been blessed with in my life, my daughter and my furry kids and my family and being able to do Crossfit. It honestly lifts my spirits everytime I do a WOD. I am thankful to be a member of a gym that is so supportive.
    Happy Turkey everyone!

  9. Wux1
    Group wu
    WOD emotm
    Front squats -10min
    10×2 reps. May increase each round
    135-140-145-150-155-160-165-170-175-175
    Weighted pull-ups strict
    5×3 reps
    10-15-20-25-35-35
    Weighted sit-ups
    3×20
    35-40-45
    Rob Brydges

  10. Wux1
    Group wu
    WOD emotm
    Front squats -10min
    10×2 reps.
    kept 95# for all sets
    Weighted pull-ups strict
    5×3 reps (all sets did first one strict w/15# and 2 strict)
    Weighted sit-ups
    3×20
    25-25-30

  11. WUx1
    Group WU

    WOD EMOTM
    Front squats -10min
    10×2 reps. May increase each round
    135-145-155-150-150-150-145-145-145-145

    One armed Ring Rows
    5×3 reps

    Weighted sit-ups
    3×20
    35-40-45

  12. Mob / WU

    EMOTM for 10 minutes:
    — 2 Front Squats:
    155 – 165 – 170 – 175 – 180
    185 – 190 – 195 – 195 – 200 – 205 (I think that’s a PR over my Power Clean 1RM)

    Weighted Pullups: 5 x 3 reps
    10 – 15 – 25 – 35 – 45

    Weighted Situps: 3 x 20 reps
    — Wrist was sore so used 45# plate x 3 sets

    Thanks for the great coaching Marie-No!

  13. Mob
    WU x 1
    Group warm up and mobility

    WOD:

    EMOTM – 10 mins 2 front squats/min increasing weight

    55-55-60-60-65-65-65-65-65-65

    Strict Pull ups 5 x 3 reps – used two blue bands instead of black band to make it harder – black band was too easy for 3 reps and green band wasn’t happening – thanks Jen for showing me the two blue bands!!

    Weighted sit ups

    3 x 20 reps @ 10 # for first round and a half and then no weight.
    Thanks for partnering with me on the situps Melissa!

    Thanks for the awesome coaching and chat Marie-No!!

  14. Mobility
    WU x 1

    Group WU and mobility

    EMOTM for 10 min Front squat x 2
    55-55-55-60-60-65-65-70-70-70

    Weighted pull-ups 5 x 3 reps
    Strict with band (3 sets at red, 2 sets at purple)

    Weighted sit-ups 3 x 20 reps
    10#, 15#, 15#

    Thanks for partnering Julie.

    Thanks for the coaching and great to see you Marie-No, hope its not another 2 months before we meet again!

  15. Emotm for 10 min 2 front squats

    135,155,160,165,185,190,195,200,205×1,205

    Weighted pull-ups 5×3

    25,35,35,25,25

    Weighted sit-ups 3 x 20

    45,45,50

  16. Mob
    Wup x 1

    WOD:
    EMOTM x 2 front squats
    35, 45, 50, 55, 55, 60, 60, 65, 65, 75

    Strict Pullups:
    x 3 with the skinny purple band
    x 3 as a stict with no band (small kip so good tip from coaches – touch toes to the floor then lift yourself up)
    x 3 strict again
    x 3 with the small red KB (really hard, but did it)
    x 1 with small red KB and the x 2 just strict

    Sit-ups with weight:

    20 x 15lbs
    20 x 20lbs
    20 x 25lbs

  17. wu x1
    group wu

    WOD:
    Emotm: for 10 minutes:2 front squats per minute

    Weighted strict pulls ups
    5 sets of 3 @ 20#

    Weighted sit ups 3 sets of 20
    @45-55-55

    Great work Jeremy

    I am very thankful for my wife, my family, my friends. my health, and CFM!

  18. QOD: I’m thankful for my children, they’ve taught me so much! For my family and friends, my career, my health. I’m thankful that I get do what makes me happy everyday.

  19. WOD:
    Emotm: for 10 minutes:2 front squats per minute
    55-65-75-75-85-85-95-95-105-105

    Strict pulls ups
    5 sets of 3

    Weighted sit ups 3 sets of 20
    @15-15-15

    I am thankful for lots of things but especially for family, friends, & good health. Sounds so very cliche, but when it comes right down to , this is all that is really needed to live the good life….oh and my dog, but I guess she’s covered under “family”.

    Happy Thanksgiving weekend everyone. I hope y’all get your fill of turkey.

  20. Mobility
    Birthday burpees for Coach Corinna , happy birthday!!

    Wu x1
    800 m run

    Every min on the min for 10 mins : 1 clean – 2 Front squats.
    135-155-175-185-195-205-215-215-215-225

    Weighted pull ups
    5 sets of 3 reps
    20-35-35 (f)-20-20

    Weighted sit ups
    3 sets of 20 reps
    45-50-50

    Fun partnering with you Frank, great job on the sit ups and pull ups!

  21. mob wux1
    group wu

    EMOTM
    front squat 10×2
    95-105-115-125-125-135-135-140-140-145
    weighted pull up (scale ring row) 5×3
    weighted sit up 3×20
    45×20 50×20

  22. WUx2
    Group Mob+ WU

    EMOTM for 10 minutes
    2 Front Squats
    135-135-145-145-165-165-175-175-185-185

    Weighted Pull Ups
    25×3-35×3-40×3-45×3-53×4

    Weighted Situps 3×20 @ 45

    Great job 5:45!

    Happy Birthday coach Corinna! Great wok!

    QOD: Thankful for family, friends and ongoing prosperity!

    Have a great Thanksgiving weekend fella CrossFitters!

  23. Wux1
    Group wu

    Emotm 10 min
    Front squat from the floor
    135,135,140,140,155 for the rest kept the weight a little light to work on cleans.
    Pull ups 5 rounds 3 rep
    Purple band got the first 4 rounds only got 2 on the last round
    Weighted situps
    3 rounds 20 reps at 45#

  24. Mobility
    CFWU x 1

    Forearm and hamstring mob with lacrosse ball, adductor mob with KB

    Barbell WU

    WOD EMOTM for 10 min
    2 Front squats (from floor)
    95-105-115-125-135-140-145-150-155-160-165(failed clean)
    *I think 160# was a PR for power clean 🙂

    Pullups
    5 x 3reps
    2 sets strict
    3 sets strict with skinny purple band
    OMG these need work!

    Weighted situps
    3 x 20 reps
    35-45-45#

    Great job 6:45 crew. Thanks Coach, Corinna. Once again, Happy birthday! 🙂

  25. WU x 1

    Group Mobility WU and Barbell WU

    EMOTM: 2 Font Squats from the floor
    95-100-105-110–115-120-130-135-140-145

    Weighted Strict Pull-ups 5×3 Strict, 2.5lbs, 5lbs, 10lbs, 12.5lbs

    Weighted Sit-ups 3×20 15-15-15( these were tough)

    Thanks to everyone for all the birthday wishes! I love my CFM family! Hugs! xoxoxoxoxo

    1. Oh mein, I wish I had known this, would have liked to wish you Happy Bday in Person :). Happy B-day nevertheless.

  26. Mobility
    WU x 1

    Group Mobility WU and Barbell WU

    WOD EMOTM for 10 min, 2 front squats from the floor.
    85-95-105-115–125-135-145-155-155-165

    Weighted Strict Pull-ups 5×3,
    Bw, Bw+20lbs, Bw+30lbs, Bw+40lbs, Bw+50lbs

    Weighted Sit-ups 3×20
    45, 50, 55

    Thanks Coach Corinna.

  27. Mob Wu x1 & 41 burpees for the Birthday girl Coach Corinna.

    Wod Front Squats
    Two reps every minute
    35 40 45 50 50 55 55 60 60 60
    One arm ring rows and weighted sit ups with a plate (babying freaking shoulder).

    QOD: I feel so thankful for all the wonderful people and doggies in my life.
    I really try to be grateful every day of my life. I am very aware that life is short (in my case very short lol).

  28. Mob WU x 1

    Group WU

    WOD
    part 1: OTM x 2 front squats
    135 – 155 – 175 – 205 – 225(fail on clean) – 225(fail again) – 205 – 205 – 205 – 205

    part 2: Weighted Pull-ups
    5 x 3
    strict – #25 – 30 – 35 – 40(1 rep)

    part 3: Weighted Sit-ups
    3 x 20
    #45, #65, #65

  29. Debbie Mackenzie

    Mob.
    WU x1 + 41 birthday burpees
    Group WU

    WOD

    EMOTM Front Squats – 10 x2
    65-65-70-70-75-70-80-80-85-85

    Weighted Pullups (strict)
    5 x3 (blue band)

    Weighted situps – 3×20 reps
    15# – 25# -25#

  30. Wod

    Front squats – EMOTM
    (10 sets x 2 reps. Increasing #’s)
    60-75-90-105-110 – did each set twice

    Strict pull-ups
    (5×3 with blue band; warmup set with green)

    Wt’d sit-ups
    3×20 @ 20#’s
    Unbroken

  31. Mobility
    41 Birthday Burpees + 16 extra.
    Group WU

    WOD EMOTM for 10 min
    65-75-85-115-125-135

    Pullups
    5 x 3reps (strict)
    4 sets no band
    Did 1 in the 5th set with no band. (woohoo – no band)

    Weighted situps
    3 x 20 reps
    35#

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