QuantumFit WOD Blog

11/30/11

2011-11-30T22:39:00.003-05:00

Deadlift -5-5-5
then
Press 5-5-5

11/29/11

2011-11-30T22:39:00.001-05:00

For 10 Intervals -
Row 30 seconds
Rest 30 seconds

score as total calories

11/28/11

2011-11-30T22:38:00.001-05:00

Back Squat 5-5-5
then
Bench Press 5-5-5

11/23/11

2011-11-30T22:35:00.001-05:00

Weighted Pull-Ups 5-5-5

then

AMRAP in 10 Minutes of

Double Unders

11/22/11

2011-11-30T22:34:00.001-05:00

Back Squat 5-5-5
then
Press 5-5-5

11/21/11

2011-11-30T22:33:00.001-05:00

3 Rounds, AMARAP in 3 Minutes -
3 315lbs Deadlift
3 165lbs Power Cleans
3 Handstand Push-Ups

Rest up to 3 minutes between rounds.
Scored as the average of all rounds.

11/19/11

2011-11-30T22:32:00.003-05:00

Weighted Pull-Ups 5-5-5
then
100 75lbs Sandbag Cleans
For Time

11/18/11

2011-11-30T22:32:00.001-05:00

Front Squat 5-5-5
then
Bench Press 5-5-5

11/17/11

2011-11-30T22:31:00.001-05:00

“Jackie”
For Time -
1000m Row
50 45lbs Thruster
30 Pull-Ups

11/16/11

2011-11-30T22:26:00.001-05:00

Deadlift -5-5-5

then

Press 5-5-5

11/15/11

2011-11-30T22:25:00.001-05:00

Weighted Pull-Ups 5-5-5
then
“Elizabeth”
21-15-9 of:
135lbs Cleans
Ring Dips

11/14/11

2011-11-30T22:24:00.001-05:00

Back Squat 5-5-5
then
Bench Press 5-5-5

11/12/11

2011-11-30T22:23:00.001-05:00

Front Squat 5-5-5
then
Bench Press 5-5-5

11/11/11

2011-11-30T22:21:00.001-05:00

Weighted Pull-Ups 5-5-5
then
150 Double Unders
For Time

11/10/11

2011-11-30T22:20:00.001-05:00

Deadlift -5-5-5
then
Press 5-5-5

11/9/11

2011-11-30T22:19:00.001-05:00

“Fran”
21-15-9 of -
95lbs Thrusters
Pull-Ups

11/8/11

2011-11-30T22:18:00.001-05:00

Back Squat 5-5-5
then
Bench Press 5-5-5

11/7/11

2011-11-30T22:17:00.001-05:00

“Ted”
50-40-30-20-10 for Time of -
24” Box Jumps
75lbs Sandbag Cleans
Push-Ups

11/5/11

2011-11-30T22:16:00.001-05:00

"Tabata This"
Tabata Row (for calories)
Tabata Squat
Tabata Pull-Up
Tabata Push-Up
Tabata Sit-Up
Rest 1 minute between stations.
Scored as the total reps.

11/4/11

2011-11-30T22:15:00.001-05:00

Front Squat 5-5-5
then
Bench Press 5-5-5

11/3/11

2011-11-30T22:13:00.001-05:00

Squat Clean 3-3-3
then
150 Burpees
For Time

11/2/11

2011-11-30T22:12:00.001-05:00

Deadlift -5-5-5
then
Press 5-5-5

11/1/11

2011-11-30T22:11:00.001-05:00

Weighted Pull-Ups 5-5-5
then
“Grace”
30 Reps for Time of -
135lbs Clean & Jerk

10/31/11

2011-10-31T23:29:00.002-04:00

Back Squat 5-5-5
then
Bench Press 5-5-5

10/28/11

2011-10-31T23:28:00.002-04:00

Snatch
1RM

Clean & Jerk
1RM

10/27/11

2011-10-31T23:27:00.001-04:00

Front Squat 5-5-5
then
Row 2K

10/26/11

2011-10-31T23:26:00.000-04:00

Squat Clean 3-3-3-3-3
then
“Treadful - Short”
For Time -
Flip Tire for 50m

10/25/11

2011-10-31T23:24:00.003-04:00

Snatch Balance 5-5-5
then
100m Sprints

10/24/11

2011-10-31T23:23:00.001-04:00

Deadlift 5-5-5
then
5 Rounds, Timed Separately, of -
20 Pull-Ups
30 Push-Ups
50 Squats

10/22/11

2011-10-30T19:45:00.003-04:00

Snatch 3-3-3
then
AMRAP in 10 Minutes of -
3 135lbs Power Clean
Sprint 50m
5 2 pood KB Swing
Sprint 50m

10/21/11

2011-10-30T19:43:00.001-04:00

Front Squat 5-5-5
then
Row 2K

10/20/11

2011-10-30T19:41:00.000-04:00

Squat Clean 3-3-3-3-3
then
"Death by Pull-Ups"

10/19/11

2011-10-30T19:38:00.000-04:00

Snatch Balance 5-5-5
then
3 Rounds, Timed Separately, of -
10 135lbs Thrusters
20 20lbs Wallballs
30 24" Box Jumps

10/18/11

2011-10-30T19:35:00.001-04:00

Deadlift 5-5-5
then
Tabata Burpees

10/17/11

2011-10-30T19:32:00.000-04:00

Snatch 3-3-3
then
AMRAP in 20 Minutes of -
10 1.5 pood KB Swings
25m Sprint
10 Tuck Jumps
25m Sprint

10/15/11

2011-10-16T17:23:00.000-04:00

Front Squat 5-5-5
then
“Karen”
150 20lbs Wallballs, For Time

10/14/11

2011-10-16T17:18:00.003-04:00

Squat Clean 3-3-3-3-3
then
5 Rounds for Time of -
10 95lbs SDLHP
20 Sit-Ups

10/13/11

2011-10-16T17:16:00.000-04:00

Snatch Balance 5-5-5
then
21-15-9 for Time of -
Squat Box Jumps
Handstand Push-Ups

10/12/11

2011-10-16T17:13:00.001-04:00

Deadlift 5-5-5
then
3 Rounds for Time of -
20 75lbs Sandbag Cleans
400m Run

10/11/11

2011-10-16T17:12:00.003-04:00

Overhead Squat 5-5-5
then
150 Double Unders
For Time

10/10/11

2011-10-10T08:56:00.002-04:00

Push Jerk 3-3-3
then
“Treadful - Short”
For Time -
Flip Tire for 50m

10/8/11

2011-10-10T08:55:00.002-04:00

Snatch 3-3-3
then
500m Row x3

10/7/11

2011-10-10T08:51:00.003-04:00

Front Squat 5-5-5
then
100m Sprints

10/6/11

2011-10-10T08:49:00.000-04:00

Deadlift 5-5-5
then
Run for 20 Minutes
Score as the total distance
covered, to the nearest 200m

10/5/11

2011-10-10T08:47:00.001-04:00

Snatch Balance 5-5-5
then
5 Rounds, timed Separately -
10 135lbs Hang Power Cleans
20 24" Box Jumps
250m Row
Rest up to 5 Minutes. Scored as the
average of round times.

10/4/11

2011-10-10T08:45:00.003-04:00

Clean & Jerk 1-1-1-1-1
then
65lbs Tabata Thrusters

10/3/11

2011-10-10T08:44:00.001-04:00

Overhead Squat 5-5-5
then
6 Rounds for Time of -
15 1.5 pood KB Swings
30 Double Unders

10/1/11

2011-10-10T08:43:00.002-04:00

"Fitball"

Played w/ a 9lbs medball
4x 5-minute periods, 2 minute rest
Ball must be passed up the field, but may be carried down.
Upon each goal score, scoring team performs 2 burpees, defending team 5 burpees.

9/9/11

2011-09-26T16:49:00.000-04:00

Deadlift 5-5-5
then
150 Double Unders, for Time

9/8/11

2011-09-26T16:46:00.000-04:00

Press 5-5-5
then
50-40-30-20-10 for Time of -
Tuck Jumps
Sit-Ups

9/7/11

2011-09-26T16:43:00.000-04:00

“Badger”
3 Rounds for Time of -
30 95lbs Squat Clean
30 Pull-Ups
800m Run

9/6/11

2011-09-26T16:39:00.001-04:00

Back Squat 5-5-5
then
“Treadful - Short”
For Time -
Flip Tire for 50m

9/4/11

2011-09-26T16:36:00.003-04:00

Bench Press 5-5-5
then
400m Run
3 Runs, 1 minute rest

9/3/11

2011-09-05T10:31:00.000-04:00

3 Bars of Death - “Linda”
10-9-8-7-6-5-4-3-2-1 for Time of -
1.5x Bodyweight Deadlift
Bodyweight Bench Press
.75x Bodyweight Power Clean

9/2/11

2011-09-05T10:26:00.004-04:00

Run 5K

9/1/11

2011-09-05T10:25:00.003-04:00

Deadlift 5-5-5
then
5 Rounds for Time -
Run 400m
20 135lbs Power Cleans

8/13/11

2011-08-15T11:54:00.001-04:00

5 Rounds for Time -
15 24" Box Jumps
15 20lbs Wallballs
15 1.5 pood KB Swings
30 Double Unders

8/12/11

2011-08-15T11:53:00.000-04:00

Press 5-5-5
then
"Griff"
For Time -
Run 800m
Run 400m backwards
Run 800m
Run 400m backwards

8/11/11

2011-08-15T11:52:00.000-04:00

Back Squat 5-5-5
then
150 Burpees
For Time

8/10/11

2011-08-15T11:50:00.000-04:00

“Jump for Joy”
For Time -
50 Double Unders, 20 Burpees,
50 Double Unders, 30 Push-Ups,
50 Double Unders, 40 Sit-Ups,
50 Double Unders, 50 Squats,
50 Double Unders

8/9/11

2011-08-15T11:49:00.001-04:00

Bench Press 5-5-5
then
"Death By Wallballs"
Do 2 20lbs Wallballs the 1st
minute, 4 the 2nd, and so on
until you are unable to complete
the requsite number of Wallballs
in one minute.

8/8/11

2011-08-15T11:48:00.000-04:00

Front Squat 5-5-5
then
Run 5K

8/6/11

2011-08-08T11:02:00.002-04:00

"Tireball"
Played w/ a 20lbs medball
4x 5-minute periods, 2 minute rest
Ball must be passed up the field,
but may be carried down.
Upon each goal score, scoring
team performs 2 burpees,
defending team 5 burpees.

8/5/11

2011-08-08T11:01:00.000-04:00

Deadlift 5-5-5
then
Bottom-to-Bottom Tabata Squats

8/4/11

2011-08-08T10:57:00.000-04:00

Press 5-5-5
then
Run 5K

8/3/11

2011-08-08T10:55:00.000-04:00

“Fran”
21-15-9 of -
95lbs Thrusters
Pull-Ups

8/2/11

2011-08-08T10:51:00.002-04:00

Back Squat 5-5-5
then
“Cindy”
AMRAP in 20 Minutes of -
5 Pull-Ups
10 Push-Ups
15 Squats

8/1/11

2011-08-01T11:35:00.002-04:00

Bench Press 5-5-5
then
20 50m Sprints
15 seconds of rest between runs
Record best time

7/11/11

2011-07-11T14:29:00.000-04:00

“Ted”
50-40-30-20-10 for Time of -
24” Box Jumps
75lbs Sandbag Cleans
Push-Ups

7/9/11

2011-07-11T14:27:00.001-04:00

"Carpool"
Push Car 100m, for Time
Rest 1:00
Repeat 3 times
Scored as average of runs

7/8/11

2011-07-11T14:25:00.002-04:00

“Helen”
3 Rounds for Time of -
400m Run
21 1.5 pood KB Swings
21 Pull-Ups

7/7/11

2011-07-11T14:24:00.000-04:00

“Annie”
50-40-30-20-10 of -
Double Unders
Sit-Ups

7/6/11

2011-07-11T14:22:00.001-04:00

“Fight Gone Bad”
AMRAP in 1:00 (per station):
Row (for calories)
20lbs Wallballs
75lbs SDLHP
20” Box Jumps
75lbs Push Press
3 Rounds, rest 1:00 between

7/5/11

2011-07-11T14:20:00.001-04:00

Deadlift 3-3-3
then
“Quicksand”
6 Rounds for Time of -
25m 75lbs Sandbag Carry
Sprint to Start & back to Bag
Repeat
50m Sandbag Carry back to Start

7/4/11

2011-07-11T14:19:00.000-04:00

Happy Independence Day!

Thanks to all those who defend our freedom, and to those who use that
freedom to fight here at home to secure equality for all of those who
don't have it yet.

7/1/11

2011-07-11T14:10:00.002-04:00

"Death by Clean & Jerk"
Do 1 135lbs C&J the 1st minute,
2 the 2nd, and so on until you are
unable to complete the requisite
number of C&J in one minute.

6/23/11

2011-06-24T11:00:00.000-04:00

Hard Work.

Back Squat 3-3-3-3
then
“Treadful - Short”
For Time -
Flip Tire for 50m
Roll Tire back to Start

6/22/11

2011-06-24T10:58:00.000-04:00

“Dislocomotion”

5 Rounds for Time of -
10 95lbs Overhead Squat
15 Ring Dips
400m Run

6/21/11

2011-06-24T10:56:00.000-04:00

Squat Clean 3-3-3-3
then
50-40-30-20-10
1.5 pood KB Swings
Sit-Ups
35lbs 1-arm DB Push Press

6/20/11

2011-06-24T10:17:00.000-04:00

"Jackie"
For Time -
1000m Row
50 45lbs Thrusters
30 Pull-Ups

6/18/11

2011-06-19T21:15:00.000-04:00

"The Baseline" (Modified; no rower)
For Time -
50 1.5 pood KB Upright Rows
40 Squats
30 Sit-Ups
20 Push-Ups
10 Pull-Ups

6/17/11

2011-06-19T21:13:00.000-04:00

AMRAP in 20 Minutes of -
15 Pull-Ups
15 95lbs Power Clean & Jerk
15 Double Unders

6/16/11

2011-06-19T21:10:00.002-04:00

Deadlift 3-3-3
then
150 Double Unders
For Time

6/15/11

2011-06-19T21:09:00.002-04:00

“Uneven Grace”
30 Reps for Time of -
135lbs Clean & Jerk
(load the bar as 40lbs on one side,
50lbs on the other)

6/14/11

2011-06-19T21:08:00.000-04:00

Weighted Dips & Pull-Ups 3-3-3
then
"Death By Kettlebell Swings"
Do 1 2 pood KB Swing the 1st
minute, 2 the 2nd, and so on
until you are unable to complete
the requsite number of Swings
in one minute.

6/13/11

2011-06-19T21:06:00.000-04:00

“The Litter Box”
AMRAP in 20 Minutes of -
10 75lbs Sandbag Cleans
10 75lbs Sandbag Push Press
10 75lbs Sandbag Front Squats
25m 75lbs Sandbag Carry

6/11/11

2011-06-19T21:03:00.000-04:00

Turkish Get-Up 1 RM
then
“Treadful - Short”
For Time -
Flip Tire for 50m
Roll Tire back to Start

6/10/11

2011-06-19T21:02:00.000-04:00

100 2 pood KB Swings, for Time

6/9/11

2011-06-19T20:58:00.000-04:00

Power Clean 3-3-3
then
3 Rounds for Time of -
20 75lbs Sandbag Cleans
400m Run

6/8/11

2011-06-19T20:56:00.000-04:00

"Junkyard Brawl"
6 Rounds for Time of -
5 Tire Flips
6 2 pood KB Swings
12 24" Box Jumps

6/7/11

2011-06-19T20:55:00.002-04:00

150 Burpees
For Time

6/6/11

2011-06-19T20:41:00.000-04:00

“Karen”
150 20lbs Wallballs, For Time

6/4/11

2011-06-19T20:40:00.002-04:00

Run 20K

6/3/11

2011-06-19T20:31:00.002-04:00

“Death By Burpees”
Do 1 Burpee the 1st minute,
2 the 2nd, and so on until you are
unable to complete the requisite
number of Burpees in one minute.

6/2/11

2011-06-19T20:30:00.003-04:00

“Tabata Something Else”
Complete 8 Tabata Intervals
of each of the following:
Pull-Ups, Push-Ups, Sit-Ups, Squats
OR
Bottom-to-Bottom Tabata Squats

6/1/11

2011-06-19T20:30:00.000-04:00

30-20-10 for Time of -
20lbs Wallballs
Double Unders
OR
150 Double Unders, for Time

5/28/11

2011-05-28T18:47:00.002-04:00

“Fran”
21-15-9 of:
95lbs Thrusters
Pull-Ups

5/27/11

2011-05-28T18:46:00.000-04:00

Back Squat 25 rep
then
Run 2K

5/26/11

2011-05-28T18:45:00.000-04:00

Bench Press 25 rep
then
21-15-9 for Time of -
75lbs Sandbag Cleans
Handstand Push-Ups

5/25/11

2011-05-28T18:43:00.000-04:00

“Angie”
For Time:
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Squats
Complete each movement
before proceeding to next.