Friday’s QOD

28
Jun

Friday’s QOD

Pool party has been switch to Monday. Please see post above for details.ย 

This week has been filled with many mental challenges. What is YOUR toughest mental challenge?

So today is a Hopper-style day. There is a bucket at the gym with various workouts in it. The coach will have someone choose a workout and each class will be doing a different one.

Yesterday, you got to pick your WOD. Today, fate will chose for you.

I hope you’ve enjoyed mental challenge week!

Three CrossFit mommies with their own set of unique challenges. Looking good!

Three CrossFit mommies with their own set of unique challenges. Looking good!

77 Responses

  1. Maria

    Great photo! Very cute!

    Strength deadlifts x 5
    135-145-155-165-175 (x 2 back started to round)

    Hopper WOD Rx:

    AMRAP 10 min

    10 C2B pullups
    10 KBS @ 35#

    total 4 rounds + 9 C2B

    Good one I was happy there were really no legs involved. Shane I’m convinced you are not human lol good job! I was getting a little irritated with my no reps..but a no rep is still a pullup lol so good workout! Looking forward to seeing all the workouts today.

    QOD: Mental challenge for me is when I’m mid WOD and I start thinking wow I’m spent how am I going to finish this?…then I tell myself to shut up and keep going.

  2. Shane Hayes

    Mobility
    Wu x 2
    No strength foam roll Friday
    Wod??? Gilles drew the Wod!! I liked the results.
    AMRAP in 10 minutes
    10 c2b
    10 kbs @ 53#
    8 rounds and 5 c2b
    Awesome workout, hands are quite sore now.. Lol
    Great work 6 amer’s, and great class Amanda. Have a great weekend everyone.

  3. Shawn Johnson

    MOB
    WUx2

    Strength: Push Jerk x 5
    105-125-145-155-165(x3)-165(x3)

    Hopper WOD Rx:

    AMRAP 10 min

    5 Deadlifts @190lbs
    7 Reverse Burpees
    9 Plank Switches

    7 rounds + 3 Deadlifts

  4. Craig H

    mob wux1
    Push Press
    85,95,105,110,115pr

    WOD amrap 10min
    dead lift 5 reps 120#
    Reverse burpees 7 reps
    plank switches 9 reps
    6rds +5 rev burpees

  5. Chantal Guรฉrette

    Love the picture !!!

    Mobility
    WU x 2

    Strengths : Push Press
    5 x 55-60-65-70 annnd foam roll…

    Surprise WOD
    7 minutes AMRAP
    – 5 Clean and Jerk (55lbs)
    – 10 Squats
    – 15 KBS (35lbs yay!!)

    4 rounds and 2 squats

    Have a good weekend everyone ๐Ÿ˜€

  6. Jenn B

    Do the wods completed already today go back in the draw for the later classes? or is this an elimination process.

    Not like it matters… Fate is fate.

  7. Tania

    Mobility + WU x 2
    Deadlift – 5 x 110,120,130,135,140

    WOD
    5 deadlifts 115#
    7 reverse burpees
    9 plank switches

    Total: 8 rounds
    PR of 16 reps + an increase of 65# (dec 7th)

    Loved this week. Lots of changes!

  8. Tracy

    Great picture ladies!

    M + wu x2

    Strength – deadlift (dropped weight due to sore back)
    75 lb x 5 for 5

    WOD – Charlie’s choice!
    AMRAP in 7 minutes
    5 clean/jerk (@ 50 lb due to back)
    10 air squats
    15 KBS (@ 25 lb due to back)

    Completed 3 rounds + 12 KBS

      1. Amanda

        Oh, I sort of liked the 6am class too, but my favorite one so far has been the one iwth doubles, pushups, and squats

  9. Amy

    Mobility
    WU x 2

    Strength cleans x5 45-55-60 (didn’t go higher I was practicing my shrug)

    WOD
    21 DU (scaled to 63 singles)
    14 pushups ( from knees on the way up)
    7 squats
    3 rounds and 2 pushups

    A great way to break up the day. I’ll have to try to make it to more noon classes. I love today’s picture too!

  10. Jill

    Mystery WOD!

    Mobility
    WU X 2
    Foam Roll

    AMRAP in 7 mins:
    21 DU (63 singles since I whipped myself in the back of the head while practicing my DUs)
    14 PU
    7 Squats

    4 rounds + 7 PU

    Awesome WOD…felt like I had had a bucket of water thrown on me by the end of it…sweat my balls off today!

  11. Kimmy

    Mobility
    Foam Rolling
    Surprise WOD 8:30 class
    AMRAP 7 mins
    5 C & J 95#
    10 Squats
    15 KBS 35#
    Total: 4 rounds + 8 Squats

    I really liked this workout. I almost cried in joy when no burpees or running came up ๐Ÿ™‚

  12. Jeff L

    Mobility
    WU X 2

    Push Jerks X 5

    135-155-175-195-205

    WOD – i’ve named it “Gross”

    AMRAP 10 mins
    12 burpees
    12 pullups with black band

    Total – 3 rounds and 1 burpee

  13. Blake

    WU x 1

    Push Jerk x 5
    Form/concentration was all over the place. Thanks for the tips Ron.
    135-145-135-95

    Noon Hopper WOD:
    AMRAP 7 min of:
    — 21 Double Unders (63 Singles)
    — 14 Pushups
    — 7 Squats
    5 rounds even.

    Nothing to see here!
    My head wasn’t in the game today. But there are no wasted trips at CrossFit Moncton, just days where you go, see your peeps, get your sweat on and go home.

    There’s always another workout.

  14. Melanie

    Nice pic of the admirable ladies!

    Mobility
    WU x2

    Strength: Shoulder press (x5) 45-50-55-60-65(PR) – back arching last 2 reps @ 65 – need to work on having a ‘stronger’ form.

    Surprise WOD: AMRAP 7 minutes:

    21 Double unders
    14 HRPU
    7 Squats

    4 Rounds + 1 HRPU

  15. Mobility, WUx2 (black band pull ups)

    Strength – Push jerk x5
    55 – 65 – 75 – 80 – 85

    WOD: AMRAP in 10 minutes
    12 burpees
    12 pullups

    Total: 3 rounds + 12 burpees
    First 2 rounds were black band pull ups, scaled down last round to ring rows

    And went for an 800m cool down run in this lovely rain, first time I’ve done the 800 without stopping or being out of breath when I finished it!

  16. Gillyon

    Warmup
    Deadlifts (10s) kept them light due to doing dummy drags last night. 95-115-135

    AMRAP 7 minutes
    5 cleans (85lbs)
    10 squats
    15 KBS

    3 rounds + 6 KBS

  17. Frank

    nice pic!
    wux2
    OHSx5
    85-100-115-130-145 (PR for reps)

    WOD Rx
    AMRAP 10 min
    10 Deadlifts (185#)
    30 double unders
    total = 3 rounds + 10 deadlifts
    DUs were slow but I need the practice

  18. Amanda

    “Strong mommies make strong babies” – love the pic! You ladies look great!

    WOD: AMRAP 10 mins of double-unders
    = 407

    PR of 29 reps, happy with that!

    QOD: The challenge I struggled with most was Monday when the wod wasn’t posted. A couple of notes about that: he did that a couple years ago for a whole week..so for those that really struggled with Monday, consider yourselves lucky. ๐Ÿ™‚ Also, Gilles goes to the 6am class every day not knowing the wod. Maybe we could all take a lesson from that!
    I loved Tuesday because I actually prefer no music, I can focus better.
    I wish I could have done the partner wod on Wednesday but I was playing ball. I know there are a few people who don’t love them but just try one, you’ll see it’s a lot of fun. I hope they come up a little more often.
    Yesterday was fun! I ran out of time though because when I’m left to my own devices I get lazy and am easily distracted. lol
    Today was my favorite! Both to coach and participate! Got to coach the 6am class, they were more energized than usual because of the suspense about the wod, lol. Participating in today’s wod was fun because I got to be as surprised as everyone else about the wod! ๐Ÿ™‚

    Sorry for the long post but I had a great week at the gym and had a lot to say! Haha! Have a safe & fun long weekend everyone!

  19. Mario

    Mob + WUx2

    Shoulder Mobility + Skipping Practice

    WOD: AMRAP 15 mins
    – 30 Double-Unders
    – 15 Push-ups
    Score = 9 rounds + 2 Push-ups

    Fun WOD! Good job 6h45!

  20. Steph L.

    Mob + WUx2

    Push Jerk 5-5-5-5-5
    45-50-55-60-65

    WOD: AMRAP 15 mins
    – 30 Double-Unders
    – 15 Push-ups
    Score = 9 rounds + 1 Push-ups (first round from toes, rest from knees)

    Great work 6h45 class!!

  21. jeff

    foam roll friday, and lots and lots of mobility..

    5:45 class wod

    10 deads @ 185
    30 DU

    2 rounds 10 deads and 10 DU

    great job 5:45 class!!

  22. Lance

    mobility
    Wux2

    Practiced Split Jerks
    95×5-95×5-95×5

    WOD AMRAP 15 mins

    30 Double unders
    15 Push ups

    11 Rounds 12 Doubles

  23. Ryan F.

    – MOB
    – WU x2

    – STR: Deadlift
    80-85-90-95-100-100 x5

    AMRAP:
    – 10 Deadlift @ 65#
    – 90 single unders

    4r + 21 SU

  24. Lora

    Mmmmmmobility. Lots of mobility.

    WU x 2

    Played around with butterfly pullups. Yeah, that’s not happenin’ anytime soon. Thanks for all your help anyway, Jeff. ๐Ÿ™‚

    Surprise WOD @ Rx
    10 min AMRAP
    10 deadlifts 135#
    30 double unders
    Total = 9 rounds + 18 DU (oh soooooooo close to 10 rounds!!!)

    Played around with a few DU’s in warmup to test Achilles. They felt good, so gave it a go in the WOD (with a big voice in my head ready to yell “STOP” if there was even the slightest twinge of pain). Well, no pain in the WOD and still feeling fine *whew*

    Great work 5:45 crew.

  25. Gabriel

    WUx2
    Foam Rolling + Lacrosse Ball on Shoulders

    WOD as Rx’d
    AMRAP:
    10 Deadlift @ 185#
    30 double unders

    4 rounds and 1 DU
    Had equipment failure with about 10 DU’s left in end of 3rd but manage to keep going.

    Great work 5:45 crew!

    All have a great long weekend fella CrossFitters!

  26. Kevin Mack

    Mobility
    WU x 2

    Strength: Push Press X 5
    75-95-105-115-125

    WOD: 10 mins of Double-Unders

    Completed 53.โ€ฆ.oh yeahhhhhhhhhhhhh.

    800m Run

  27. Nick G

    Strength: Push Press
    5 x 35, 37, 40, 42, 45

    WOD – AMRAP – 15min
    30 DU (did singles)
    15 Push ups

    Score: 6rds + 30skips

  28. Laura K

    Mob Wu x 2
    Strength push press 5 reps
    35 45 50 55. 60 x 2 reps.
    Hopper Wod: amrap in 15 mins
    90 skips
    15 push ups
    Score: 6 rounds 60 skips
    Awesome feel at the gym tonight. Nice place to start the week-end with my crossfit buddies.
    I feel a little disappointed with my two tier sagging push ups. I will keep trying…some day. Thanks Corinna for great coaching.

  29. LiammaiL

    MOB
    WU x 2

    Foam Roll Friday!

    WOD: AMRAP DUs in 10 Min
    Total: 227

    Tried a speed rope…. My shins! Oh My Fricken Shins!
    Really liked the rope when I caught the right rythem though.

    Great work 4:15 crew!

    Have a great wet long weekend ya’ll!

  30. Chris

    wux2
    OHSx5
    85-100-115-130-145 (PR for reps & weight)

    WOD Rx
    AMRAP 10 min
    10 Deadlifts (185#)
    30 double unders
    total = 7 full rounds

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