Friday’s QOD

17
Apr

Friday’s QOD

If you could acquire one skill (overnight with no effort), what would it be?

We are closed for the weekend. See you all on Monday!

Split Jerk
5-3-3-2-2-1-1-1

AMRAP in 10 min
6 x 10m Shuttle Sprint
10 Situp Getups (25/10#)

Only 1 person in this picture is doing the workout. The rest are showing their support. What an amazing group we have at CrossFit Moncton!

Only 1 person in this picture is doing the workout. The rest are showing their support. What an amazing group we have at CrossFit Moncton!

41 Responses

  1. Kelly B

    Mobility
    WU x 2
    Group Mobility

    Strength: Split Jerk (nice sharing the bar Laura!)
    5-3-3-2-2-1-1-1 (35#x5 wu)
    55-60-65-70-75-80-85-90#

    AMRAP in 10 min
    6 x 10m Shuttle Sprint
    10 Situp [email protected]#

    Rounds: 7 + 6 situps

    Fun, happy to be back at 6am 🙂
    Thanks Mario. Great work everyone!

    QOD: There are so many to choose from but let’s go big and say Muscle Ups 🙂

  2. Chantal L.

    Love this picture!!!! 🙂 Makes me smile

    QOD: Not having to sleep ever again… what a waste of time. (I know, it’s not really a skill, but really I need more hours in my day to do things)

  3. Trent

    Mobility
    WU x 2
    Group Mobility

    Strength: Split Jerk
    5-3-3-2-2-1-1-1
    135×5 – 155×3 – 170×3 -175×2 – 190×2 – 195 – 195 – 200

    WOD Rx’d
    Rounds: 9 + 20m or 2 sprints

    Should work on the Split Jerk around 185# and be come very comfortable before moving forward. Push Jerk Pr is 220. I think it is the transition from hip extension to landing that needs work.

  4. Laura

    Mobility
    WU x 2
    Group Mobility

    Strength: Split Jerk (nice to share the bar with Kelly!)
    5-3-3-2-2-1-1-1 (35#x5 wu)
    55-60-65-70-75-80-85-90#

    AMRAP in 10 min
    6 x 10m Shuttle Sprint
    10 Situp [email protected]#

    score: 8 rounds 9 situps

    Thanks Mario, fun morning!

  5. Tara Betts

    Split Jerks
    5-3-3-2-2-1-1-1
    45-55-65-75-95(f)-95(f)-85-85

    WOD
    AMRAP in 10mins
    6x10m Shuttle Sprints
    10 Sit-up Getups (Burpees, as the sit-ups just weren’t happening for me

  6. Amanda

    Split jerks, got to 130#, failed 140#.
    135# is my max C&J so no PR today although maybe a little PR from the rack.

    WOD rx’d: 7 rounds + 5 getups. What a fun wod!

    Fun nooner, thanks Kevin!

  7. Melanie G

    Mobility + WUx2

    Split Jerk 5-3-3-2-2-1-1-1
    55-75-95-105-115×3 (x1 fail) – I need to practice my oly lifts in open gym classes!

    WOD: AMRAP 10 min
    6 x 10m run
    10 situps getups

    7 Rounds + 1 x10m run
    Really enjoyed this WOD!

    QOD: To be able to (perfectly) snatch my bodyweight!!

  8. Blake

    Mob + WU

    Split Jerk to 205# (PR is 215#)
    Form started to degrade around 195# so I worked on that a bit. Need to not dip so deep and push off my heels more.

    WOD as RX’d
    6 rounds + 2 Situp Getups

    Fun Nooner! Thanks Coach K!

  9. Jackie Cantin

    WU x 2
    Group MOB
    Split Jerk Practice

    Split Jerk
    5-3-3-2-2-1-1-1
    Warmup 35, 35 x 5

    55, 60, 60, 65, 65, 70, 70, 75(f), 75(f)
    Fun sharing the bar Mallory!

    WOD
    10 minute AMRAP
    6×10 metre sprint
    10 Situp Getups

    6 rounds, 4 sprints (messed up the sprints on round one, did 12)

    Second RX workout this week. Yay!

  10. Hannah

    M+WUx2
    Group mob

    Split jerk
    5-3-3-2-2-1-1-1 reps
    50-60-65-70-80-90-95-100lb

    WOD: AMRAP 10 mins
    6x10m shuttle sprints
    10 situp getups 10lb

    6 rounds, 2 sprints. Rx’ed 😀

    QOD: Rope climbs. Could be useful in the apocalypse.

  11. Mario

    Open Gym
    Mob + WUx1 + Hip Mob + Shoulder Mob

    Split Jerk 5-3-3-3-2-2-1-1-1
    125-145-155-175-195-215-235-250#(PR)
    … done from floor so also new Clean & Jerk PR!

    Hang Power Snatch 5-5-5-5
    55-75-85-85#
    … light weight, test out shoulder and work on speed under the bar. Went well.

    Sled Push x 10m (weight incl. sled @ 90#)
    135-180-225-270-315-315#
    … the standard I gave myself for a good “rep” was that sled was not allowed to stop moving. 315 gets tough once you start moving, to keep it going.

    1. Mario

      Correction: It was a Clean & Jerk PR, but NOT a Split Jerk PR which apparently is 255#. Maybe I should check my numbers beforehand. 🙂

  12. Matt H

    Split jerk

    5-3-3-2-2-1-1-1
    45-65-85-95-105-115-120-115
    Could feel form slipping a bit at 120 so went down to 115 again to work on technique

    WOD
    See now that I forgot to write my score this morning

  13. Baukje

    Strength: Split Jerk 5 – 3 – 3 – 2 – 2- 1- 1 -1
    (35 bar WU) – 5x 60# – 3 x 65# – 3 x 70# – 2 x 80# – 2 x 80# – 1 x 85# – 1 x 90# – 1 x 95# – 1 x 100# (New PR!)
    (I need to work on not landing on my front toes!)

    WOD: AMRAP in 10 min
    6 x 10m Shuttle Sprint
    10 Situp Getups (used 25# plate) – my abs…again :P! These really slowed me down. I had a hard time and had a lot of no reps. Still, did this RX!

    Score: 4 round + 7 Situp Getups

  14. Cara

    Split Jerk
    5-3-3-2-2-1-1-1
    95-105-105-125-125-135-145-145# 15# PR!
    I really wanted to bump up to 150# to see if I could do it but I stuck to the rule on the board about not going above a 15# pr…however,145# is the weight I kept failing for the jerk part of max C&J in the open, so I was pumped to land it twice today 🙂
    Thanks so much for the help Marcel, great sharing the bar with you and Mike!

    WOD as Rx
    8 + 40m

    Very fun and packed 5pm class, great energy to start off the weekend!
    Thanks Ron!

  15. Gilles

    mob wux1
    group mob
    split jerk
    45×5 95×4 95×3 115×3
    115×2 115×2 125×1 125×1 125×1
    6×10 m shuttle sprint
    10 sit up get up( burpees)
    angle was hurting while running
    7 round + 1 burpees

  16. Christie

    Mobility
    WU x 2
    Group Mobility

    Strength:
    Split Jerk
    5-3-3-2-2-1-1-1
    35-45-45-55-55-65-70-70#

    WOD:
    AMRAP in 10 min
    6 x 10m Shuttle Sprint
    10 Burpees

    Rounds: 6+3 Burpees
    Fun Noon Class, Thanks Kevin!

  17. Jeff L

    Open Gym

    Did Spring Fling WOD #1 Solo

    EMOTM 10 Min (1 min work/1 min rest)
    5 Thrusters then max Burpees
    Rotate each minute with partner

    11-10-10-8-11

    That was way more gross than I thought it would be.

    Thanks for the class Ron!!

  18. Heidi

    Split Jerks

    65 x 5
    75 x 3
    85 x 3 …several sets her.
    Stayed at this weight to work on my technique and focus on extending my hips before pressing out to the jerk. Thanks for helping with this Ron.

    WOD:

    6 – 10 m sprints
    10 sit up get ups

    7 rounds + 9 sit up get ups…..so close to finishing 8 rounds. Next time.

    Fun one!

  19. Marcel

    WU x 2

    Group Mob

    Push Jerk WU @ 45

    5 x 105, 3 x 125, 3 x 125,2 x 135, 2 x 135, 1 x 155, 1 x 175 PR wasn’t efficient, but I’ll take it.

    Great working with two solid lifters tonight, Mike & Cara you guys are awesome!

  20. Janet

    Mobility
    WU x 2
    Group Mobility

    Strength:
    Split Jerk
    5-3-3-2-2-1-1-1
    35-55-55-60-60-70-75-75#

    WOD:
    AMRAP in 10 min
    6 x 10m Shuttle Sprint
    10 Burpees

    Rounds: 5+8 Burpees

    400m run with Robyn

  21. Gabriel

    WUx2

    Strenght – Split Jerks
    5-3-3-2-2-1-1-1
    95×5-105×3-115×3-125×2-135×2-145
    then worked on form @ 135 then as well with empty bar.

    AMRAP 10 nin
    6x10m Shuttle sprints
    10 situp getup 25# plate
    score 7 rounds + 3 Situp getups

Leave a Reply