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

Friday’s QOD

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Besides CrossFit, what is your favourite summer activity?

Make-up Test Day – Choose any of the following:
-Deadlift
-Upper/Lower Endurance
-Weightlifting
-Rowing

If all of the above have been tested, complete the following:
AMRAP in 2 min
30 Single Unders (unbroken for Blue+)
20 Pushups/Box Pushups
10 Deadlifts (225/155, 185/135, 135/95, 95/65, 65/45)
Rest 1 min
Complete 5 cycles and start where you left off

Rockin’ Ronnie!

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14 Responses to “Friday’s QOD”

  1. Deadlifts
    3 sets of 6
    65-85-95#

    For time
    21-15-9
    Deadlifts (95#)
    Box Pushups (24″)

    3:59 orange 1

  2. No tests today!

    Wod:
    AMRAP in 2 min
    30 Single Unders (unbroken for Blue+)
    20 Pushups/Box Pushups
    10 Deadlifts (225#)
    Rest 1 min

    7 cycles.

    • For Time: 21-15-9
      Deadlifts (65#)
      Push ups (24″ box)
      3:48
      Orange

      Squat endurance: Tabata
      14 squats
      Fell short on last rep before time ran out.
      Went from Orange to Oramge III 😀

  3. Other than CrossFit, favorite summer activity is being able to go everywhere in t-shirt and shorts.

    No testing. Worked on strict db press. 35#. Did 45 reps broken up.

    WOD
    30 singles
    20 pushups. (Ingrid made things worse)
    10 deadlifts 185#
    5 rounds 15 pushups.

    Thanks Ingrid.

  4. Besides CrossFit, what is your favourite summer activity? biking and camping.

    Did some hang power snatches 5 sets or 5 reps 55#

    AMRAP in 2 min
    30 Single Unders (unbroken for Blue+)
    20 Pushups [these got hard fast and snake like]
    10 Deadlifts (95#) my box didn’t have a lot of weights
    Rest 1 min
    Complete 5 cycles
    4 rounds and 7 dl’s

  5. AMRAP in 2 min
    30 Single Unders
    20 Pushups
    10 Deadlifts (@135#)
    Rest 1 min
    Complete 5 cycles and start where you left off

    Total: 5 rounds + 13 pushups

    Messed up on timing of this one…had too much rest the first round. Hard to keep time myself. Look forward to the coaches yelling at us again 😉

  6. Other fav summer activity: Hiking

    No testing today. Practiced deadlifts for the WOD: 3 reps x 60-70-80-90#

    If all of the above have been tested, complete the following:
    AMRAP in 2 min
    30 Single Unders (unbroken)
    20 24″ Box Pushups
    10 Deadlifts (65#)
    Rest 1 min
    Complete 5 cycles and start where you left off
    = 5 rounds + 2 Deadlifts

  7. Besides CrossFit, what is your favourite summer activity?
    Swimming in my pool 👍

    -Upper/Lower Endurance re-test
    21-15-9
    Deadlifts @ 185#
    Push ups
    Time 4:30
    Blue to Purple

    AMRAP in 2 min
    30 Single Unders (unbroken)
    20 24″ Box Pushups
    10 Deadlifts (65#)
    Rest 1 min
    Complete 5 cycles and start where you left off.
    4 rounds + 30 single unders & 15 Pushups

    Thanks Blake

  8. Strict presses (from the floor)

    Went up to 110# (PR), just over 72,5% of BW (purple 1)

    Wod:
    AMRAP in 2 min
    30 Single Unders (unbroken)
    20 Pushups/Box Pushups
    10 Deadlifts (185#)
    Rest 1 min

    6 rounds + 18 push-ups

    Thanks Blake!

  9. QOD: Tennis and Cycling

    Deadlift x5
    135-185-205-225-275-295×2

    AMRAP in 2 min
    30 Single Unders
    20 Pushups
    10 Deadlifts (@185#)
    Rest 1 min
    Complete 5 cycles and start where you left off (Did 6 cycles)

    Total: @ 5 Cycles 6 +11 pushups @6 Cycles 8 rounds even.

    Merci Ingrid!

  10. Lactic Tolerance
    15-12-9
    Burpees
    Jumping pull-ups
    5:12 -> Orange

    Then jumped into the class WOD (missed the first round)

    AMRAP 2 Mins
    30 singles
    20 push-ups from 30’ box
    10 DL @ 155#
    Rest 1 minute
    Complete 5 cycles and start where you left off

    Did 3 rounds exactly

    Thanks Amanda!

  11. WOD
    AMRAP in 2 min
    30 single under
    20 push up
    10 deadlift 185#
    rest 1 min between round
    8 round even

  12. Favourite summer activity is swimming.

    Retested Upper/Lower Endurance
    21-15-9
    Deadlifts 65#
    Pushups 24”
    6 min cap
    Time 4:11
    Went from Yellow 2 to Orange 😁

    WOD
    AMRAP in 2 min
    30 Single Unders (unbroken for Blue+)
    20 Pushups/Box Pushups (30”)
    10 Deadlifts (225/155, 185/135, 135/95, 95/65, 65/45)
    Totally wasn’t paying attention for deadlifts weight 🤦🏼‍♀️🤦🏼‍♀️🤦🏼‍♀️ Only had 65#.. should have been 155# I believe 😳
    Rest 1 min
    Complete 5 cycles and start where you left off
    6 rounds + 2 pushups
    392 reps

    Great nooner Blake 😁

  13. Rowing
    4481 same result as first test.
    Good workout but not “fun”
    Lol
    Thanks Kevin

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