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info@crossfitmoncton.com

Monday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm, 7pm
Tuesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm,
Wednesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 7pm,
Thursday 6am, 12pm, 4pm, 6pm
Friday 6am, 7am, 8:30am, 12pm, 4pm, 5pm

359 Baig Blvd. Moncton, NB E1E1E1

Friday’s QOD

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What’s your favourite colour jelly bean?

Bench Press
3 x 60-70-80-85-90+

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls
90 Double-unders
30 Muscle-ups

Compare to 12.4 or 13.3

The Open is coming up. Are you ready?

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38 Responses to “Friday’s QOD”

  1. Can you please cancel my 7 a.m.?

  2. Sorry for the late notice…. Please cancel me for the 7.

  3. Bench Press
    3 x 60-70-80-85-90+
    135-155-185-195-205×2, yup just a tad to much

    Complete as many rounds and reps as possible in 12 minutes of:
    150 Wall balls – 20×4, 10×4 with 4:30 lest
    90 Double-unders – 10s with 1:40 left
    30 Muscle-ups – two Mu attempts

    Thanks coach Mario! Great job 6amers!

  4. Bench Press
    3 x 60-70-80-85-90+ (Max 7)
    115-135-150-160-175 X 7 (May need to go up in weight although it felt heavy!)

    Complete as many rounds and reps as possible in 12 minutes of:
    150 Wall balls –#14, Got them done in 8:36, 25-15-15-15-15-15-15-15-10-10
    90 Double-unders – X 3 Singles, got 254/270 done.
    30 Muscle-ups.

    Thanks Mario

  5. What’s your favourite colour jelly bean? Black

    Bench Press
    3 x 60-70-80-85-90+
    135-165-185-205-215×5
    Complete as many rounds and reps as possible in 12 minutes of:
    150 Wall balls 6:55
    90 Double-unders done at 10??
    30 Muscle-ups

    2 MU attempts that turned into really solid chest to bars then completed 17 pullups

    Also some team#3 rowing 🙂

    Thanks Mario!

  6. The black jelly bean

    Bench press 60-70-80-85-90+ x3 based off 300

    180×3
    225×3
    245×3
    255×3
    275×2 felt good today. Working my way back to 300 after a one year hiatus

    WOD
    150 wallballs RX approx 8:40
    Then 165 singles out of 270. That is all

    Back for some straight arm rowing tonight

  7. Scaled Version 15.3
    AMRAP 12 mins
    50 wall balls 10#
    200 Single

    2 rounds and 23 WB’s 523 reps

    15.3 I had 1 round and 21 WB’s 271 reps

    PR of 252 reps

    I was only doing crossfit for 3 months prior to 2015 open

  8. What’s your favourite colour jelly bean? Green (mint)

    Bench Press
    3 x 60-70-80-85-90+
    #45-55-65-70-75×3

    Scaled option
    Amrap in 12 mins:
    50 Wall balls
    200 single unders

    Total: 1 round + 56 SU’s

    So apparently the wod was an amrap.. I had a major brain fart and for some reason thought it was 1 round for time.. I still didn’t clue in when Kevin told me I still had 6 mins left.. 1 step forward and 2 steps back for me lately! Thanks for telling me to get up Kevin or I would have sat there the rest of the time 😂
    Ughhh haha

  9. 1012 m row

    Bench Press
    3 x 60-70-80-85-90+
    105-125-140-145-160×6

    Complete as many rounds and reps as possible in 12 minutes of:
    150 Wall balls – done with about 3:30 left
    90 Double-unders – done with 1:10 left
    30 Muscle-ups – did 13 pullups

    PR for this WOD as I never completed the DU’s my 3 previous attempts.

    Well done am’ers!

    Thanks Mario!

  10. Bench Press
    3 x 60-70-80-85-90+
    125-145-165-175-185# (4 reps – PR)
    I was unbalanced on my amrap set. I felt like I could have gotten a few extra reps. But still a PR!

    Complete as many rounds and reps as possible in 12 minutes of:
    150 Wall balls @20#
    90 Double-unders
    30 Muscle-ups

    Finished at 12 DUs. I probably should have scaled or maybe use a 14# ball. Lots of improvement to be made.

  11. Bench Press
    3 x 60-70-80-85-90+
    60-70-80(2)-75-80(1)
    Guess my bench numbers have taken a nosedive since last time I did these…

    Complete as many rounds and reps as possible in 12 minutes of:
    150 Wall balls (10#)
    90 Double-unders (37 complete)
    30 Muscle ups (didn’t get here 😉 )

    My legs are not happy now 😉

    Thanks Kevin!

  12. Bench Press
    3 x 60-70-80-85-90+
    60-70-80-85-90×4 reps
    Guess my bench numbers have taken a nosedive since last time I did these…

    Complete as many rounds and reps as possible in 12 minutes of:
    150 Wall balls (10#)
    90 Double-unders
    30 Muscle ups

    Did scaled version
    50 wallballs 8#
    200 singles

    2 rounds plus 50 wallballs & 139 skips

  13. What’s your favourite colour jelly bean? Green (mint)

    Bench Press
    3 x 60-70-80-85-90+
    #60-70-80-85-90×3
    1 rep short of my previous record.

    Scaled option
    Amrap in 12 mins:
    50 Wall balls
    200 single under

    Total: 1 round + 18 SU

    Holy!!! 100 wallballs at 17 weeks pregnant.

  14. I don’t eat jelly beans 🙂

    Bench press
    65-85-105-115-125(3 reps)

    WOD rx:
    Did wall balls aka Karen in 6:11
    Double unders finished at 8:39 (2 mins 28 secs)
    Then attempted 11 muscle ups when the time cap hit!

    Open gym
    Rowed with Ingrid!
    Worked on snatch complexes 55-75-85-95#
    Worked some more muscle ups and handstand walks
    My arms officially can’t move

  15. QOD: black

    wux1
    group wu

    did deadlifts instead of bench press because of sore shoulder

    3 x 60-70-80-85-90+
    255-295-340-360-380×3

    WOD scaled
    WBs @ 16#
    and single unders
    score – finished with 173 single unders

    treated this like a Karen WOD
    PR of 2#
    finished 150 WBs in 8:57
    my best Karen time is 7:30@ 14#
    the most WBs I got under 10 minutes with a 20# WB is 130

    will do 20# next time!

  16. Bench Press
    3 x 60-70-80-85-90+
    50-60-70-75-80×4

    Complete as many rounds and reps as possible in 12 minutes of:
    150 Wall balls (8#)
    90 Double-unders
    30 Muscle ups

    Wall Balls and100 singles completed

  17. Bench Press
    3 x 60-70-80-85-90+
    #70-80-90-100-105×7

    Scaled option
    Amrap in 12 mins:
    50 Wall balls
    200 single unders

    Total: 2 round + 27 wall balls (527 reps)
    15.3 total was 405 reps

  18. Wu and mobility
    Bench press with Josh worked up to #215
    Felt the best they have in a long time.

    Wod rx’d
    Got 4 mu’s. Not sure how much of a pr this was but it’s a pr.
    Finished the wallballs at 9..something, powered through the du’s and had less than a minute for mu’s.

    Thanks for the great class Mario!
    Nice meeting you Jesse, tough first class!!

  19. What’s your favourite colour jelly bean? RED

    Bench Press
    3 x 60-70-80-85-90+
    95-105-125-130-140*4

    Complete as many rounds and reps as possible in 12 minutes of:
    150 Wall balls #10
    90 Double-unders – 270 Singles
    30 Muscle-ups – C2B

    Wall balls 9ish mins. Thanks Janelle for pacing!
    270 skips 11:50
    1 jumping C2B
    Thanks Kevin!

  20. Orange jelly beans are the best ones!

    Bench press x 3
    85-95-105-110-115 (4 reps. Really wanted that 5th rep but no luck haha)

    WOD scaled- AMRAP in 12 mins
    50 wall balls @ 6#
    200 single unders

    Completed two rounds and 6 wall balls for a total of 506 reps.

    Stayed for open gym and worked on some shoulder mobility. The next two days will be much needed rest days but I can’t wait to go back on Monday! 😁

  21. Bench Press
    3 x 60-70-80-85-90+
    135-155-185-195-205×3, Felt heavy today.

    Complete as many rounds and reps as possible in 12 minutes of:
    150 Wall balls – 8:00
    90 Double-unders – 10:00
    30 Muscle-ups – did 10 m.u.

    10 muscle-ups into round 1

  22. Bench Press x3
    135-165-185-200-210×2 (back seized up)

    WOD Rx’d
    WB – 60-50-20-20 (6 min)
    DU – 3 sets (8 min)
    MU – 18 of those motherf*ckers!! WOOO!!

    That’s a 6 rep PR, and was pretty happy to string them in sets of 3 and 2 without a false grip.

    • That’s awesome buddy!! I called it on the wallballs. A little off on the du’s… Lol

  23. Bench press x 3
    85-95-105-110-115 x 4

    WOD 12 min AMRAP
    50 wallballs
    200 singles

    2 Rounds + 33 wallballs

    OG
    Armless rowing – 4300m

  24. OG

    Bench x3
    95-105-110-115-120

    Felt pretty good….I haven’t really ever had bench numbers, so I’m glad you finally be figuring it out.

    Did some awesome straight arm rowing with Corinne…. it’s *so* fun!

  25. OG
    Bergener and barbell complex for wu

    Snatch high pull + snatch
    85-105-115-125-135(x2)-140(x2)

    Pause front squat + front squat
    125-145-165-185-205#

    Mobility cash out

  26. Bench Press x 3
    55lb – 65lb – 75lb – 80lb – 85lb(4 reps)

    WOD – scaled option

    2 rounds + 50 wallballs.

  27. 5 p.m. Class

    Bench Press x 3
    60-70-80-85-90 (x5)

    Completed 12 min time cap
    150 Wall Balls – 10# @ 9′
    90 DU’s
    1 pull up

    Compare to 2013 with a 14# ball I completed 48 DU’s, so not exactly a PR but I’ll take it.

    Stayed for 6:00 p.m. Rowed 2520 meters for team 4…..I was lonely….where was my team tonight ?

  28. Deadlifts x 3

    215-255-290-305-325 – only got one, not feeling it tonight.

    Did Karen @ 14#

    Time: 10:28

  29. OG

    Bench Press
    3 x 60-70-80-85-90+
    135-155-185-205-245 x 3

  30. What’s your favourite colour jelly bean?

    Bench Press x 3
    60-70-80-85-90+
    45-55-65-70-75×7

    Complete as many rounds and reps as possible in 12 minutes of:
    150 Wall balls (#10)
    90 Double-unders
    30 Muscle-ups

    I chose to just ‘go for it’ and tackle those wallballs all at once.. I am happy to say I think I would finish Karen just inside the time cap..
    I managed to finish the doubles with 20 seconds to spare.. I didn’t even think I would get that far so i didn’t pay attention to what I was to do instead of the muscle ups! 🤣🤣

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