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Monday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm, 7pm
Tuesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 6pm,
Wednesday 6am, 7am, 8:30am, 12pm, 4pm, 5pm, 7pm,
Thursday 6am, 12pm, 4pm, 6pm
Friday 6am, 7am, 8:30am, 12pm, 4pm, 5pm

520 Edinburgh Dr. - Unit 2 Moncton, NB E1E 4C6

Friday’s QOD

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What motivates you to workout?

Bench Press
10-8-6-4-2
*5 strict pull-ups after each set

WOD:
125 Double Unders
1 min plank
100 Double Unders
1 min plank
75 Double Unders
1 min plank
50 Double Unders

Compare to June 9/17

We had a class from Eastern College come try CrossFit Moncton yesterday. I think they were feeling it.

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19 Responses to “Friday’s QOD”

  1. Qod: Being strong and healthy so I can enjoy my family time. I love doing crossfit, and the crazy goal of being a top master’s competitor/athlete ..

    Bench press
    135 x 10/ 155 x 8/ 175 x 6/ 195 x 4/ 215 x 2
    First time in a long time bench press didn’t hurt on my shoulder!!!

    Wod rx’d : 7:54

    Slightly off today trying to not jump much with my left foot and same with the plank, was hard to balance the weight between my feet

    Thanks for the class Matt !! Nice to workout out with the 6am crew again. Been a while

  2. Bench Press
    10-8-6-4-2
    *5 strict pull-ups after each set
    65-70-75-85-95

    WOD:
    125 Double Unders (2X singles)
    1 min plank
    100 Double Unders (2X singles)
    1 min plank
    75 Double Unders (2X singles)
    1 min plank
    50 Double Unders (2X singles)

    13:29

  3. Bench Press
    10-8-6-4-2
    *5 pull-ups after each set, started with negatives, switched to difficult ring rows
    45-50-65-70-70lb

    WOD:
    250 Single Unders
    1 min plank
    200 Single Unders
    1 min plank
    150 Single Unders
    1 min plank
    100 Single Unders

    8:18

    That’s a 2:46 PR from last time 🙂

    QOD: In high school, it had a lot to do with being my best self as an athlete in other sports. But it was also (and still is) about feeling strong, no matter how crappy I’ve felt. Working out has always felt really empowering to me, especially at Crossfit Moncton.

  4. Bench Press
    10-8-6-4-2 *5 difficult ring rows (slow/negative down on each row)

    55 – 65 – 75 – 85 – 95

    WOD:
    250 Single Unders (100/100/50)
    1 min plank (30s/30s)
    200 Single Unders (75/75/50)
    1 min plank (30s/30s)
    150 Single Unders (60/50/40)
    1 min plank (30s/30s)
    100 Single Unders (unbroken)

    12:05

    QOD – My motivations have changed and evolved, but adhering to a routine of good habits, challenging myself, being a good role model, and just “doing hard shit” are commonly at the top.

  5. Bench Press
    10-8-6-4-2
    *5 strict pull-ups after each set
    65-75-80-90-100#

    WOD:
    125 Double Unders (2X singles)
    1 min plank
    100 Double Unders (2X singles)
    1 min hollow hold
    75 Double Unders (2X singles)
    1 min hollow hold
    50 Double Unders (2X singles)

    10:23

  6. 10-8-6-4-2
    55-64-75-85-90
    *5 strict pull-ups after each set

    WOD:
    125 Double Unders
    1 min plank
    100 Double Unders
    1 min plank
    75 Double Unders
    1 min plank
    50 Double

    12:38 Rx

  7. Mobility + WUx1
    Group WU + Mobility

    Bench Press
    10-8-6-4-2
    *5 strict pull-ups after each set
    55-65-75-90-100# (nice sharing the bar Sam and Kristie!)

    WOD:
    125 Double Unders
    1 min plank
    100 Double Unders
    1 min plank
    75 Double Unders
    1 min plank
    50 Double Unders

    Time:13:47 RX…a 5 minute non-PR 😭
    Need to practice strict pullups and DUs.

    Thanks for the help Shane. Good job everyone!

  8. What motivates you to workout?
    I don’t want to be where I was 2 years ago 🙂
    Bench Press
    10-8-6-4-2
    *5 strict pull-ups after each set
    135-165-175-185-225×1
    WOD:
    125 Double Unders rope broke at 60 but needed rest anyway. Fixed and did 40 some UB
    1 min plank 20sec w/5sec breaks
    100 Double Unders 29- 15s
    1 min plank
    75 Double Unders 3 sets
    1 min plank
    50 Double Unders 5-45
    11:48 was 12:16

    Thanks Matt!

  9. Bench Press
    10-8-6-4-2
    *5 strict pull-ups after each set
    135-155-175-185-195

    WOD:
    125 Double Unders (2X singles)
    1 min plank
    100 Double Unders (2X singles)
    1 min plank
    75 Double Unders (2X singles)
    1 min plank
    50 Double Unders (2X singles)

    9:13

  10. Bench Press
    10 reps @ 35#
    8 reps @ 40#
    6 reps @ 45#
    4 reps @ 50#
    2 reps @ 55#

    I also did the negative version of the pull up instead of ring rows for sets, 1, 2, & 3. This was obviously harder and I am glad that this is another option to try and get better at pull ups.

    125 Double Unders (did 2 X singles)
    1 min plank – 30 sec on 10 sec off X2
    100 DU’s (did 2 X singles)
    1 Min plank
    75 DU’s (did 2 x singles)
    1 min plank
    50 DU’s – did a total of 30 DU’s and the rest in singles. THIS WAS HARD! But I am glad I made the attempt.

    Time: 14:23

    Great Friday Nooner again! Thanks Shane!!

  11. Bench Press
    10-8-6-4-2
    *5 strict pull-ups after each set
    60-70-80-85-90

    WOD:
    125 Double Unders
    1 min plank
    100 Double Unders
    1 min plank
    75 Double Unders
    1 min plank
    50 Double Unders

    13:53

  12. Did the WOD during open gym at 7pm

    Around 10:30 min Rx. Had to take my new stupid knee brace off half way through and also took the wrong rope to skip with… few mishaps.

    Bench
    10-8-6-4-2-1-1
    75-85-95-105-115-125-125

    125 was my precious PR to my knowledge so I was happy with that,

  13. Bench Press
    Bench
    10-8-6-4-2
    100 – 120 – 135 – 155 – 175

    WOD as RX’d
    9:44

  14. Bench
    10-8-6-4-2
    70-75-80-90-100
    5 RR after each set

    WOD
    This was a mess…
    I wanted to do 50 DUs per round, I had rope technical difficulties and math technical difficulties and then plank straight up difficulties…it was just a mess…

    50 DU, 125 singles (should have been 150)
    1 min plank
    50 DU, 100 singles
    1 min plank
    4 DU
    at 15 min time cap.

    I love how humbling CrossFit can be some days.

  15. What motivates you to workout?
    My family. What keeps me working out when I lose my motivation is routine and a schedule.

    Bench Press
    10-8-6-4-2
    *5 pull-up negatives after each set.
    45# – 55# – 65# – 75# – 85#
    Almost didn’t get 85#. Thanks for believing in me Shane.

    WOD:
    125 Double Unders (x2 singles)
    1 min plank
    100 Double Unders
    1 min plank
    75 Double Unders
    1 min plank
    50 Double Unders

    Time: 11:32
    27 sec PR on the wod.

  16. Bench press:
    35lbs x10
    45lbs x8
    55lbs x6
    65lbs x4
    70lbs x2

    WOD:

    125 DU
    1 Min plank
    100 DU
    1 min plank
    75 DU
    1 min plank
    50 DU

    Time: 7:13 RX

  17. OG

    Bench Press
    10-8-6-4-2
    135-155-175-205-225
    *5 strict pull-ups after each set

  18. Bench press ( just did bench press yesterday in open gym….whoops)
    10-8-6-4-2

    175-195-225-245(x3)-245×1

    ( yesterday I did 155×10; 205×8;225×5;245×3; 245×3; 245×3;245×3; 290 (f) …good spotting by Melanie Martin)

    Then WOD doing singles x2

    9:45

  19. WOD Rx’d – Time = 12:10
    Was striving for sub 12 & was at 11:50 with 1 DU left, but just could get it done….still a nice PR from June 2017 @ 14:12

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