Friday’s QOD


Friday’s QOD

Do you volunteer? If so, where?

Speaking of volunteers, We still need a few volunteers for Saturday’s weightlifting competition. Looking for some BBQ’ers and some bar loaders. Lunch will be provided. Please let me know if you can help (even if it’s only for a couple hours).

Skills – Handstand Holds and MBC

Complete 3 cycles of:
AMRAP in 2 minutes
10 Med Ball Russian Twist
10 Wall Balls
Rest 1 minute

Stronger than yesterday

Stronger than yesterday

53 Responses

  1. Alaina

    Mob. and WUx2
    Group Mob.
    Med Ball Cleans Practice #14
    Handstand Holds 30sec., 30 sec., 4 sec. freestand hold
    WOD @ #10
    Score: 163
    Thanks Amanda!! Great class everyone πŸ™‚

  2. Blake

    Group Mob.
    Left-arm Russian KBS x 20
    53 – 70

    Med. Clean Practice @ 12#

    2 Rounds of:
    AMRAP 2 min
    — 10 Russian Med. Ball Twists @ 12#
    — 10 Left-arm Dumbell Thrusters @ 20#
    *Rest 1 min

    183 reps

  3. Chantal L.

    Handstand practice – aka wall climbs for me. probly 10 seconds? It wasn’t long before I saw stars πŸ™‚

    Med ball clean practice at 14#

    WOD with 10# – 114 reps. That was….fun!

  4. Mob + WUx2 + Group Mob

    Skill – Handstand: Got my first 1-arm handstand hold. Yay!

    Skill – Med Ball Clean

    WOD w/ 20# Med Ball = 171 reps (57+55+59)

    Lots of no-reps on wallballs in the first cycle… Oh well. Good job everybody, have a great weekend!!

  5. MOB and WU x 2
    Group MOB

    Skill: Handstand Hold
    Skill: Med Ball Clean

    10 Russian Twists @ 10#
    10 Wallballs @ 8#

    Used 10# wallballs for first round but had a hard time hitting the target. πŸ™‚

    Total Reps: 117

    QOD: I have been an active volunteer all of my life. My father was a great role model for me! Currently I am a board member of the Muriel McQueen Fergusson Foundation for family violence, sit on a community advisory board on homelessness for our region, and am a marketing committee member for United Way. This year, I helped with a municipal election campaign and also supported a candidate for the upcoming provincial election by going door to door to meet people. I have a passion for human rights.

  6. Hannah

    Complete 3 cycles of:
    AMRAP in 2 minutes
    10 Med Ball Russian Twist (Used 8 lb)
    10 Wall Balls (Used 9 lb)
    Rest 1 minute

    Score (with magic math 146)

    Nice quiet crowd this morning…hahaha

  7. Kevin

    QOD: I haven’t been able to volunteer as much as I’d like to. I used to be a Scout leader, so it was pretty much every weekend. Now it’s spent volunteering at CF events as a judge. I’m also on the board for the NB Weightlifting Association.

    WOD Rx’d
    187 reps


    Great race Jason!

  8. QOD:
    I volunteer mainly with sporting events such as rugby, football and basketball as the on site physio/first responder. All levels of sport and ages groups. I’ve also helped at a few Crossfit events, even before joining πŸ™‚ I love doing it, which is funny because I never saw myself doing sports coverage when I was in school.
    Things change.

  9. Chantal L.

    QOD: I’ve always done one off volunteers (school, community events, through work, etc) until recently I became a foster mom for a local dog rescue! I take in dogs (one at a time, thank goodness) that are surrendered until they find a home πŸ™‚ I love it. When we got our SPCA dog I told Vince: I wish I could help them all, exercise them, train them so they become more ‘adoptable’. Well here I am (kinda) doing this <3

  10. Blake

    I currently (or very soon) will be coaching my oldest and youngest kids’ hockey teams again this year, and I volunteer frequently for the Boys & Girls Club of Riverview.
    In the past I have coached youth baseball, soccer and Ultimate Frisbee, was on the board of the Cooperative Enterprise Council of NB for a few years, and also volunteered with ACYL, a leadership camp for young people sponsored by Atlantic credit unions and cooperatives.
    Also, a few years ago I traveled to Malawi in Africa to work for a few weeks with credit unions there.

  11. Skills – Handstand Holds and MBC

    Complete 3 cycles of:
    AMRAP in 2 minutes
    10 Med Ball Russian Twist
    10 Wall Balls 14#
    Rest 1 minute

    Reps = 150

    took off a couple reps, fell short of 10feet. And I used the rubber ball. I should have used the big med ball, I felt there was some bouncing going on. Great racing with you Pat and Shawn!

  12. Crystal

    WU x 1 ish
    HS Holds (did it on the box with Wendy) Thanks for the tips Uncle P and Steph

    Complete 3 cycles of:
    AMRAP in 2 minutes
    10 Med Ball Russian Twist
    10 Wall Balls 10#
    Rest 1 minute

    Was hitting the orange line :S

    Total reps: 101

    Was such a great nooner aside from the twist making me feel puky. I got to see some of my absolute favorite people!
    Also, Mr.Wood stopped in which is always a delight.

    Have a great weekend everyone…I’m very happy to be back the box!

  13. Mob + WUx2 + Group Mob

    Skill – Handstand Hold: 3:00min
    One Arm Hold: 30secs each arm
    Thanks for the help on the free-stand holds Pat
    Skill – Med Ball Clean

    WOD w/ 20# Med Ball = 141 reps (50+47+44)

    Fun nooner, thanks Steph!

  14. Patrick Arseneau

    A little nooner drop-in for something different πŸ™‚

    – WU x 1

    – Big Hug from Crystal

    – Met new girl Breanna

    – Skill – Handstand Hold: My wrist felt good enough for a few secs on the wall, but started to hurt with free standing

    – Skill – Med Ball Clean

    WOD w/ 20# Med Ball = 146 (50-48-48)

    Fun nooner, thanks Steph!

  15. Tara Betts


    I have been a volunteer for as long as I can remember. I attribute my desire to help others to my grandmother who used to drag my 6yr old self out to canvas the neighbourhood for the Heart and Stroke Foundation πŸ˜›

    In the past few years I have been a:

    -Cub Scout Leader

    -Search and Rescue volunteer

    -I started a baseball program for children with special needs. I coached and ran it for one season with volunteers from the teaching community before turning it over to the Hub City Brewers baseball team.

    -Participated in the Sabrina Patterson Memorial Marathon, RCMP 3km for 3 Fathers, and the Dragonboat race, raising money for Lions Sick Kids.

    -I also volunteer at my children’s school with career day, chaperoning field trips, etc

    Helping others makes you feel good inside πŸ™‚

  16. The Real Hannah


    Skill work: Handstand holds
    Med ball cleans

    3 rounds of AMRAP for 2 mins
    10 med ball cleans @ 10lb
    10 wall balls
    **rest 1 min

    Total: 102 reps

    QOD: Yes I volunteer, but only for my sister, Prim.
    All jokes aside, I volunteer during the hockey season at the rink during busy tournaments.

  17. Cara

    Skill: Handstand hold – had never timed myself so did 30 sec then 45 sec, hurts my weak wrists but I’ll get at least a minute next time!
    Med ball cleans @ 14#

    3 rds of AMRAP for 2 mins, 1 min rest between rds
    -10 med ball russian twists @ 14#
    -10 wall balls @ 14#

    Score: 157 reps (56+50+51)

  18. Melissa H

    WU x 1
    Group mobility

    Skill work:
    Handstand hold

    Med ball clean @ 14#

    WOD @ 10#

    400 m run with Julie

    QOD: I am coaching the Canada Games synchronized swimming team for 2015 and did the 2011 games as well. I used to judge synchro competitions up to the national level but with teaching it got too hard to get to the competitions.

  19. QOD: Not really. The past couple years I volunteered at the East Coast Comic Expo because nerd, but I’m not sure that counts πŸ˜›

    – Mob
    – WUx2
    – Group mob
    – Handstand practice (just got up a couple times, didn’t hold very long)
    – Med ball clean practice 20#

    WOD with 20# med ball
    164 (60-52-52) … I mathed wrong when I told Maria 144, happy surprise when I looked at my book again πŸ™‚

  20. MOB + WU x2
    Skill: Handstand Hold
    Skill: Med Ball Clean 6#

    AMRAP 2 min
    10 Russian Twists 6#
    10 Wallballs 6#
    Rest 1 min

    Total reps = 123
    cash out – couch stretch

  21. Amy Hogan

    WU x 2
    Group Mobility

    Skill: Handstand Hold
    Skill: Med Ball Clean

    Complete 3 cycles of:
    AMRAP in 2 minutes
    10 Med Ball Russian Twist(10#)
    10 Wall Balls
    Rest 1 minute

    Total Reps: 168 (55-56-57)

  22. Jen C

    QOD: I have been supervising our school Improv team for the past five years as well as schools dances, etc… I would like to get out and do more in the community, but it is tough to find the time during the school year.

    Mob + Wup x 2 (working on better form with strict pullups – Thank you Mario)
    Group Mob

    Skill: Handstand Holds

    WOD: 3 Rounds (each rnd. 2 min with a 1 min rest between each)
    10 Russian Twists @ 14lb
    10 Wall balls (rubber ball and between 9 and 9.5 feet)

    40 + 40 + 47 – Total of 127

    Really loved this WOD – would like to see it again.

    Great class Maria πŸ™‚

  23. Melanie

    Mobility + Mobility
    Group mobile.

    HS practice and Medball cleans @ 16#

    3rounds of 2min AMRAP/1 min rest

    10 Medball Russian twist
    10 Wallballs @ 14/9′



  24. CAM

    WOD: 3 Rounds (each rnd. 2 min with a 1 min rest between each) @20
    10 Russian Twists
    10 Wall balls
    60+55+53 = 168

    Thanks Maria! Fun class!

Leave a Reply