Friday’s QOD

13
Jun

Friday’s QOD

What’s the best thing you can buy for $5 or less?

Pause Front Squats x3 (3 sec)
65-70-75-80-85%

4 rounds of:
AMRAP in 2 minutes
20 Sandbag Squat Jumps
20 Kick Outs

30 sec break between rounds

Compare to Aug.19/13

We were honoured to have Evelyne visit CrossFit Moncton for a workout. She’s an RCMP officer in BC who came to pay her respect to the fallen officers. Thank you for your service and hope to see you again.

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36 Responses

  1. Valerie Arseneau

    QOD: Buying a coffee to have as you chat with a friend. Love how all the answers so far are food related.

    Lab
    Planned to do MU progression but ended up hurting myself doing something stupid last night… urg.
    Did mobility and play with the crossover thingy.
    4 rounds of as many reps as possible ring dips
    3-3-3-3

    Pause Front Squats x3 (3 sec)
    50-65-70-75-80-85%
    60-75-90-95-100-105

    4 rounds of:
    AMRAP in 2 minutes
    20 Sandbag (40#)Squat Jumps
    20 Kick Outs

    30 sec break between rounds
    40-40-40-42
    Total reps 122.

    let it burn!!!

  2. Hannah

    M+WU+2min row

    Pause Front Squats (3 secs)
    50% – 65% – 70% – 75% – 80% – 85%
    40lb 55lb 60lb 65lb 70lb 70lb

    WOD
    4 rounds of:
    AMRAP in 2 mins
    20 sandbag squat jumps
    20 kickouts
    **30 secs rest

    36
    25
    28
    28=
    Total reps: 117

    Cashout: couch stretch

    QOD: I know that it’s already been said but I have go with ice cream. 🙂

  3. QOD: Coffee

    Pause Front Squats x3 (3 sec)
    50-65-70-75-80-85%
    95-130-140-150-160-170×1-165×1

    4 rounds of:
    AMRAP in 2 minutes
    20 Sandbag (40#)Squat Jumps
    20 Kick Outs

    30 sec break between rounds
    52-48-40-49
    Total reps 189.

  4. CAM

    WU X 1

    Pause Front Squats x3 (3 sec)
    50-65-70-75-80-85%
    140-185-200-215-230-240(2) Fail on last one!

    4 rounds of:
    AMRAP in 2 minutes
    20 Sandbag (40#)Squat Jumps
    20 Kick Outs

    30 sec break between rounds
    187
    I did 190 last time, but The strength portion was nothing compared to this! Legs are SCREAMING!

    QOD: 3 songs from ABBA’s Greatest Hits in the Itunes Store 😀

  5. Amy Hogan

    Mobility
    WUx1 +2 min row
    Group warm up

    Pause Front Squats x3 (3 sec)
    50-65-70-75-80-85%
    70-90-95-100-110-115

    4 rounds of:
    AMRAP in 2 minutes
    20 Sandbag (40#)Squat Jumps
    20 Kick Outs

    30 sec break between rounds
    Total: 184

  6. Heather Colleen

    Mobility
    WUx1 +2 min row
    Group warm up

    Pause Front Squats x3 (3 sec)
    #50-65-70-75-80-85

    Kept weights low and worked on form.

    4 rounds of:
    AMRAP in 2 minutes
    20 Sandbag (40#)Squat Jumps
    20 Kick Outs

    30 sec break between rounds
    Total: 155

    Really fun WOD!

  7. Mobility
    WUx1 +2 min row

    Pause Front Squats x3 (3 sec)
    65 – 75 (should have been 85 but math is hard) – 90 – 100 – 105 – 110

    4 rounds of:
    AMRAP in 2 minutes
    20 Sandbag (40#)Squat Jumps
    20 Kick Outs

    30 sec break between rounds
    Total: 121

    QOD – a really amazing cup of tea.

  8. mob wux1 +2 min row
    group wu
    front squatx3
    pause 3 sec
    135-165-185-195-205-215×1
    leg was weak from all the cluster
    4 round AMRAP 2 min
    20 sand bag squat jump
    20 kick out
    total :204

  9. Melanie

    Qod: Toblerone bar!!

    Mobility
    WU x1 + 2min row
    Group wu + mobility

    Pause front squats x3 (3 sec hold)

    80-105-112-120-130-135

    WOD: 4 rounds (rest 30sec between rounds)

    20 sandbag squat jump
    20 kickouts

    Reps: 120

  10. Trent

    Wu x1

    Lab:
    Hand Stand pushups progression off of paralettes 5×5 (not very much depth)
    Pushups off KB x10
    20-40-40-40-40-20

    Class
    row 2 min
    Strength Front Squats 3 sec hold x3
    115-140-160-170-185-195

    Wod rx 185

    Nice sharing the bar with you Bill

  11. Shane Hayes

    Mobility and Wu x 1, crossover activation (liked this seemed to warm shoulders up nice)
    Row 2 min.
    Group Wu
    Strength pause front squats 3 x 3 sec
    Bar/175/225/245/265/280 x 1/280 x 3 assisted. Should have got to 297 but that wasn’t happening…
    Wod rx’d 249
    75/56/58/60
    Fun Wod but real leg killer….
    Great class Kevin. Great work 6:45 crew!

  12. Pause Front Squats x3 (3 sec)
    50-65-70-75-80-85%
    60-80-85-95-100-105#

    4 rounds of:
    AMRAP in 2 minutes
    20 Sandbag (15#)Squat Jumps
    20 Kick Outs

    30 sec break between rounds
    33-30-30-31
    Total reps 124

  13. Baukje

    Front Squat x 3, 3 second pause
    (50-65-70-75-80-85%)
    60-80-85-90-95-100#

    WOD: 4 rounds
    AMRAP in 2 min
    20 sandbag jump squats (15#)
    20 kickouts
    30 second rest between rounds

    Total reps: 156 (ouch!)

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