Friday’s QOD

30
Mar

Friday’s QOD

CrossFit Moncton has put in a team for the Dragon Boat Races (May 26). We need to select a new charity for our donations (from Change for Change). The links to the various organizations are posted in the comments.

[polldaddy poll=6077698]

2 rounds
Tabata Squats
4 minute of Muscle-ups

Rest 4 min between rounds

Score = Lowest Tabata x MU reps

Robert gets his first chest to bar pullups

60 Responses

  1. Shoulder press (x5)
    80-85-90-100-105
    (felt a bit heavy – the Open really got me off routine – time to focus on my strength again) – great sharing the rack with u Gilles!!

    WOD: Tabata Squats + MUs
    Score equals: (Rd 1 Lowest Tabata x Rd1 MU reps) + (Rd 2 Lowest Tabata x Rd2 MU reps)

    (16 x 8) + (18 x 12)
    (128) + (216)
    SCORE : 344

    Great WOD … I didn’t even notice that it was 2rds until I came in this AM – really felt good afterwards and I have the burn marks in my hands and forearms to show off today to my patients haha!! Have a great weekend everyone! 
    Awesome working out with the crew at 6:00am – I feel like a million bucks – and nice to see you Gillyon!!

  2. Amanda

    WU

    Strength: Front Squats
    5x 85-95-100-110-115

    WOD: (scaled)
    1st round: 12 Squats x 3 muscle ups (scale: 3x 5 pullups/5 ring dips) = 36
    2nd round: 14 Squats x 2 muscle ups (scale: 2x 5 pullups/5 ring dips + 5 pullups & 2 dips) = 28

    So Total score = 64

    Really loved this workout, it was fun.
    Not a big fan of the scoring schema though….my last hard fought 7 reps don’t count?!

  3. Greg Mac

    WU x 2
    22 Birthday Burpees

    Strength: Front Squat x 5
    110-125-145-165-180 (PR 5#)

    WOD: Change for Change (Mar 23)
    9-15-9 reps
    C2B Pull-ups
    Box Jumps (30″)
    Ring Dips (med band)
    SDHP (75#)

    Time: 9:25

  4. Joanna

    Wu+shoulder work no strength

    Amrap 10 mins
    12 KBS 35#
    6 HSPU
    4 Hang Squat Cleans 95#

    4 rounds + 3 HSC

    Nice to see you this AM Gill!! Happy Weekend all. Everyone is welcome to come to the get together tomorrow night at our house. See you then!

  5. Gillyon

    I love morning workouts! Great seeing everyone. Sorry that I could not stick around and cheer you on for that last round…but mommy duty called.

    CW x 1
    B warmup

    Worked on snatch and power snatch. I was terrible with these before, and they magically have NOT improved.

    Change for change-AMRAP in 10 min
    30 Double Unders
    6 Snatches (did power [email protected] 55lbs)
    6 Burpees
    3 rounds + 5 snatches

  6. WU X 2
    22 bday burpees
    Strength push press
    5 @ 95, 115, 115 ,125 ran out of time.

    2 rounds of tabata squats
    5 pull ups, 5 ring dips.
    19 and 5 = 95
    19 and 4 = 76
    Total score. = 171
    Really liked this WOD.

  7. Heather (Mum)

    WU X 2
    22 birthday burpees
    Strength X 5
    OHS 15-20-25 Ran out of time because I talked too much.
    WOD Baseline
    500 m row
    40 squats
    30 situps
    20 pushups
    10 pullups
    Time 8:16
    Nice picture Robert.

  8. Shannon

    WU X 2
    Strength
    Deadlifts x5
    105-115-125-135-145

    WOD- Change for change- March 29th
    AMRAP- 10 mins
    30 Double Unders
    6 Front Squats
    6 Burpees

    Total: 6 rounds+30DU+2 FS

    I have a hard time doing snatchs with shoes on but find it difficult to do DUs with sneakers off, so I did front squats instead. Solution: Order new sneakers 🙂

    Good work everyone!

  9. Darsey

    Strength Clean X1
    95-115-135-150-165 ( PR of 10)
    Wod
    2 rounds
    Tabata Squats
    4 minute of Muscle-ups
    Score = Lowest Tabata x MU reps
    1st Rd 17 X (2 Failed muscle ups switched to 5 pullups 5 ring dips), did 3 = 51
    2nd Rd 18 X 4 (pullups and ring dips) = 72
    total = 123
    This Wod was fun, but it kicked my ass and bruised my ego a bit. I really thought I would get my first muscle up during a wod this morning. Joanne gave me some good advice to go back and work on some of the basics during Warm ups.

  10. Marcel

    WU x 2

    Shoulder Press x 3

    95-105-115-120-125

    WOD – 2 rounds Tabata squats

    4 min. muscle ups

    Score = lowest Tabata x mu

    1st round 14 x 2 (tried muscle ups for 3 min. didn’t get any so went to 5 pull up & 5 dips)

    2nd round 12 x 2 (same as above)

    Total = 52

  11. Jane

    Shoulder Press
    35×5 – 40×5 – 40×5 – 45×5 – 50×10 (amrap)

    WOD
    2 rounds with 4 min. rest b/w rounds
    Tabata Squats
    4 min. of 5 Pull Ups & 5 Dips (Small Band)
    Round 1 – 14 x 3 = 42
    Round 2 – 13 x 3 = 39
    Total = 81

  12. Jeff S

    1xmob
    2xWU

    No strength, foam roll, and DU practice.. That you so much for the pointers Sonia, it really helped..

    WOD as Rx
    Story first, think I’ve got 4MU so far in my xfit career.. Decided to try Rx thinking I’d get one for each of the two rounds.. First round I cracked out 6, and held back thinking I’d be too tired to get any second round.. Second round I got 7.. Woot woot.. Now, all I really want is freakin DUs !! Lol greedy !!
    175

    Great job Darrell you killed this one.. Nice meeting you as well

    1. I walked in the gym and the first thing I said to Christine was “Holy shit… Look at Jeff doing muscle-ups!”… she’s like… “Why is that a big deal?”… and I’m like… “No really, that IS a big deal!!!”.

      So… maybe you didn’t impress the women today… but you impressed me buddy. Congratulations!!!

      1. Jeff S

        Very gratifying to get props from the people I look up to…Thanks Jeff, much appreciated!! .cant explain why this clicked today but took a bit of frustration out on this one, felt very good after..

    2. Krista

      Awesome Jeff!! Sorry I missed it…definitely impressive 🙂 keep up the hard work and your DUs are going to click any day now too!!

  13. Tracy S

    WU x2
    Strength: BACK SQUATS
    95×5 …. (X1) 115 – 125 – 135 – 145 – 150 PR!! 🙂

    WOD: 2 rounds
    Tabata Squats… then 5 Pull-Ups (Sm+med purple) + 5 Parallette dips

    Round 1: 13 Squats X 5 sets = 65
    Round 2: 13 Squats X 5 sets = 65
    TOTAL: 130

    Liked this one. I think the worst part was stepping up on the box to do the pullups right after the squats! 🙂

  14. WOD (Rx’d):
    Round 1 –> 14 squats x 14 MU = 196
    Round 2 –> 12 squats + 13 MU = 156

    Score —> 352

    Really liked that WOD!… but squats should have been better.
    Great job 4:15 crew!

    1. Jeff S

      Holy crap bud.. Have to say sorry to Marc as you get the Wayne’s world ‘we’re not worthy’ bow tonight.. You rocked this one!!

  15. Mario

    Mobility, WUx2, Physio Stuff + Stretching

    WOD

    R1 Squats = 15 (all rounds)
    R1 PU/Dip = 4 sets + 5 PUs
    R2 Squats = 12 (all rounds)
    R2 PU/Dip = 3 sets + 1 Dip

    Score = (15*4) + (12*3) = 60 + 36 = 96

    WODs are getting a lil easier on the breathing… stupid couch… Good work all !!

  16. Gabriel

    WUx2

    Strength – Deadlift X5
    225-275-295-315-325

    Attempted some Muscle ups.

    WOD
    2 rounds
    Tabata Squats
    4 minute of Muscle-ups (Scaled with purple band)

    1st Round-> 15 squats x 15 MU = 225
    2nd Round->15 squats x 9 MU = 135

    Score -> 360
    Really enjoyed this one!

    Foam rolling, stretching and Lacross ball

    Have a great weekend fella CrossFitters!

  17. Nath

    WUx2
    including 3 pull ups in a row (PR by 1)

    Front Squats x 5
    75-80-85
    * started with too much weight by mistake cause I can’t count…

    WOD
    2 rounds
    – Tabata Squat
    – rounds of
    – 5 pull ups (no band yey!!!)
    – 5 ring dips 2 small bands

    Round 1: 11 x 2 = 22
    Round 2: 11 x 2 = 22

    Small numbers but proud of them! I haven’t done many WODs with no bands yet (1 + Games WOD 12.5) and it was the first one with ring dips (I think…)

  18. Dan

    Deads x3
    135-185-225-245-275

    WOD: Rx’d

    14 x 10
    14 x 10

    Total: 280

    A little bit rusty but a really fun WOD. Hats off to whoever came up with it.

  19. Maria

    WU X 2

    Strength Deadlift
    5 x 95-2105-115-125-135

    2 rounds of tabata squats
    5 pull ups, 5 ring dips.
    17 x 4 = 68
    15 x 3 = 45
    Total score. = 113

    I’m not sure how I feel about this one :), squats were killer. I’m sure walking will be difficult this weekend.

  20. Blake

    WU x 2
    5 min skipping

    Cleans x 5
    110-115-125-135-150 (PR Reps)

    2 rounds:
    Tabata Squats
    5 pullups (2 sm beige bands) / 5 ring dips (1 sm beige band)

    Round 1: 14 x 6 = 84
    Round 2: 14 x 5 = 70
    TOTAL: 154

    First time doing Ring Dips in a WOD, and first time using the small beige bands for pullups.
    ~Progress~

  21. WU x2
    Strength: Front squats x 3
    15, 50, 55, 60, 65, 70, 75 keep weight low to work on my form

    WOD: 2 rounds
    Tabata Squat
    scale 4 min 5 Pull-Ups (green & yellow band) + 5 Parallette dips = 1 rep
    Round 1: 12 Squats X 5 sets = 60
    Round 2: 12 Squats X 5 sets = 60

    TOTAL: 120

  22. WU x2
    Strength: Shoulder press x 5
    85, 90, 95, 100, 105×4

    WOD: 2 rounds
    Tabata Squat
    scale 4 min 5 Pull-Ups (green & yellow band) + 5 Ring dips (yellow band) = 1 rep
    Round 1: 15 Squats X 4 sets = 60
    Round 2: 16 Squats X 5 sets = 80

    TOTAL: 140

  23. Ron

    WU x 1
    Strength: Push press
    5×95,100,110,115,125

    WOD: 2 rounds Rx
    Tabata Squat
    15
    4 min of muscle ups
    total of 2
    Tabata squat
    15
    4 min of muscle ups
    7

    Score
    15 x 2 =30
    15 x 7 = 105
    Total – 135 @ Rx

    Thanks for the tip on muscle ups Kevin…… Really made a difference.

  24. WU x 2

    Strength – Cleans x 5
    85-95-115-125-135 (PR for reps)

    “Baseline”
    500 M row
    40 Squats
    30 Sit-ups
    20 Push Ups
    10 Pull ups

    T:5:07

    Did 4 rounds of 10 x HSPU / 5 Pull ups while waiting for everyone to finish the WOD

    Great Job 5:30 ! Take care of those legs! 😀

  25. Heidi

    WU x 2

    Shoulder Press x 3
    50-55-60-65-70

    WOD
    2 rounds
    – Tabata Squat
    – rounds of
    – 5 pull ups
    – 5 paralette dips

    Round 1: 14 x 3 = 42
    Round 2: 15 x 3 = 45
    Total = 87

    Really liked this one….especially the 4 min. rest in between rounds.

  26. In Quispamsis visiting family

    At CFQ

    2 Rnds:
    1 minute of wall balls 20#
    30sec rest
    1 minute of KBS 53#
    30sec rest
    1 minute of DUs
    30sec rest
    1 minute of Pushups
    30sec rest
    1 minute of situps
    30sec rest

    Score: 368

    Killer!!!

  27. Marc H.

    DL 3’s
    135-225-275-325-345
    Didn’t do any DL in a long while so no PR

    WOD-> round 1 – 17 squats x 12 MU
    Round 2 – 17 squats x 6 MU

    Total 306

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