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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 is your absolute favourite travel destination in New Brunswick?

API

3 rounds of:
1 min Wall Balls (14/10# @ 10/9′)
1 min Russian KBS (35/20#)
1 min Box Steps (20/16″)
1 min DB Push Press (25/15#)
1 min Down Ups
1 min Rest

3 rounds of:
1 min Wall Balls (20/14# @ 10/9′)
1 min Hang Power Clean (75/55#)
1 min Box JUMPS (24/20″ with step down)
1 min Push Press (75/55#)
1 min Burpees
1 min Rest

If previously tested:
3 rounds of:
1 min Plate Ground to OH
1 min Russian Twists
1 min HR Pushups
1 min Plate Squats
1 min Skipping
1 min Rest

Remi

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23 Responses to “Friday’s QOD”

  1. Flexibility test

    2 rounds of:
    1 min Plate Ground to OH – 25#
    1 min Russian Twists
    1 min HR Pushups
    1 min Plate Squats
    1 min Skipping
    1 min Rest

    TOTAL = 238

  2. 3 rounds of:(using 45# plate)
    1 min Plate Ground to OH
    1 min Russian Twists
    1 min HR Pushups
    1 min Plate Squats
    1 min Skipping (Double Unders)
    1 min Rest

    128-111-140
    Total–>379

    Thanks Kevin!

  3. When you go in expecting to do the WOD and your Coach has other plans.

    API Test
    Levelled up to Blue
    151 Reps

    I guess you were right Kevin!

    Happy Friday.

  4. 3 rounds of:
    1 min Wall Balls (20/14# @ 10/9′)
    1 min Hang Power Clean (75/55#)
    1 min Box JUMPS (24/20″ with step down)
    1 min Push Press (75/55#)
    1 min Burpees
    1 min Rest

    283 reps. Purple III to brown III

  5. 3 rounds of:
    1 min Wall Balls (20/14# @ 10/9′)
    1 min Hang Power Clean (75/55#)
    1 min Box JUMPS (24/20″ with step down)
    1 min Push Press (75/55#)
    1 min Burpees
    1 min Rest

    290 reps. Levelled up to black I

    Love these types of workouts 🙂

  6. 3 rounds of:
    1 min Wall Balls (20/14# @ 10/9′)
    1 min Hang Power Clean (75/55#)
    1 min Box JUMPS (24/20″ with step down)
    1 min Push Press (75/55#)
    1 min Burpees
    1 min Rest

    198 Reps with no box jumps today 🙁
    8 reps less than previous 206.

    Thanks Kevin!

  7. API test. 190 reps (blue II).

  8. 3 rounds of:
    1 min Plate Ground to OH
    1 min Russian Twists
    1 min HR Pushups
    1 min Plate Squats
    1 min Skipping
    1 min Rest

    Used 15# plate and singles
    224, 215, 210 = 649

    Thanks Kevin. Happy Friday!

  9. 3 rounds of:
    1 min Plate Ground to OH (15#)
    1 min Russian Twists (15#)
    1 min Pushups (bar)
    1 min Plate Squats (15#)
    1 min Skipping (Singles)
    1 min Rest
    160, 181, 179
    = 520 reps

  10. 3 rounds of:
    1 min Wall Balls (20/14# @ 10/9′)
    1 min Hang Power Clean (75/55#)
    1 min Box JUMPS (24/20″ with step down)
    1 min Push Press (75/55#)
    1 min Burpees
    1 min Rest
    Went from Blue 1 to Purple 2!!! With 215 reps woohooo
    Thanks Blake

  11. API testing
    3 rounds of:
    1 min Wall Balls (20# @ 10′)
    1 min Hang Power Clean (75#)
    1 min Box JUMPS (24″ with step down)
    1 min Push Press (75#)
    1 min Burpees
    1 min Rest

    229 Reps Purple l, and with that I have all my testing completed 🥳

    Thanks Blake

  12. 3 rounds of
    1 min Plate Ground to Overhead 25#
    1 min Russian Twists 25#
    1 min pushups (bar)
    1 min plate squats 25#
    1 min skipping

    579 reps

    Officially completed my 75 earn your key workouts!

  13. 3 rounds for reps, 1min each
    Plate G2OH 25#
    Russian Twists 25#, feet off floor
    HR Pushups
    Plate Squats 25#, on back
    Double Unders
    = 161 +149 + 121
    = 433

    Good job gang!

  14. Finally tested API

    3 rounds of:
    1 min Wall Balls (10# @ 9′)
    1 min Russian KBS (25#)
    1 min Box Steps (16″)
    1 min DB Push Press (25/15#)
    1 min Down Ups
    1 min Rest
    Completed 276 reps
    Time to work on box jumps so I can level up

  15. API testing
    3 rounds of:
    1 min Wall Balls (20# @ 10′)
    1 min Hang Power Clean (75#)
    1 min Box JUMPS (24″ with step down)
    1 min Push Press (75#)
    1 min Burpees
    1 min Rest

    232. Up from 204. Purple II

  16. API testing Blue
    200
    Up to purple 1

  17. 3 round
    1 min plate G2OH 25#
    1 min russian twist
    1 min HR push up
    1 min plate squat
    1 min SU
    1 rest
    200 +220 +224 =644

  18. 3 rounds of:
    1 min Plate Ground to OH
    1 min Russian Twists
    1 min HR Pushups
    1 min Plate Squats
    1 min Skipping
    1 min Rest

    Round 1- 30-30-20-30-100
    Round 2- 30-30-20-30-100
    Round 3- 30-30-20-30-100
    With 25# plate

  19. API test
    3 rounds of:
    1 min Wall Balls (20# @ 10′)
    1 min Hang Power Clean (75#) Got 28 reps first round but quickly died off
    1 min Box JUMPS (24″ with step down)
    1 min Push Press (75#) Sticking point was here, only got about 16 reps each round
    1 min Burpees
    1 min Rest

    295 reps, 5 reps short from my goal but gave it my all. Levelled up from Brown 1 to Black.

  20. API — 310 reps. Leveled up to Black III. Ten more reps for Red! I know what my next goal is.

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