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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,
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Friday 6am, 7am, 8:30am, 12pm, 4pm, 5pm

520 Edinburgh Dr. Moncton, NB E1E 4C6

Friday’s QOD

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Pause Front Squats
5 sets of 3 reps w/ 5 sec pause

3 rounds
30 Mountain Climbers (2-ct)
20 Box Jumps
10 Front Squats (145/100#)

Rest 3 min between rounds

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20 Responses to “Friday’s QOD”

  1. Mobility and Warm-up

    Strength

    Pause Front Squats
    5 sets of 3 reps w/ 5 sec pause

    **(55# x 1, 65# x 2, 75# x 2)

    WOD – Orange

    3 rounds
    20 Mountain Climbers (2-ct)
    20 Box Steps (20”)
    10 Front Squats (65#)
    Rest 3 min between rounds

    **completed in 12:44

    Thanks Ingrid!!

  2. Warmup & Mobility

    Pause FS – 5 Sets of 3, 5 Sec Pause
    35, 40, 45, 40, 55

    WOD – 3R
    25 Mountain Climbers (2ct)
    20 Box Step-ups, 20”
    10 FS @ 35#

    13:58

    Happy Friday! Thank you Ingrid.

  3. QOD
    Wouldn’t change anything

  4. Pause Front Squats
    5 sets of 3 reps w/ 5 sec pause
    75-95-115-125-135

    3 rounds
    30 Mountain Climbers (2-ct)
    20 Box Jumps
    10 Front Squats (95#)

    Rest 3 min between rounds

    0 – 2:39

    5:39 – 8:22

    11:22 – 14:07

  5. STRENGTH

    Pause Front Squats
    5 sets of 3 reps w/ 5 sec pause

    55#-75#-85#-95#-105#-110#

    WOD – BLUE/PURPLE
    3 rounds
    25 Mountain Climbers (2-ct)
    20 Box jumps(20”)
    10 Front Squats (85#)
    Rest 3 min between rounds

    Total: 11:58 (Very happy with a sub 12!)
    R1: 2:03 / R2: 1:58 / R3: 1:57

    I really enjoyed the BB work this week 🙂 Thanks!!

  6. Pause Front Squats
    5 sets of 3 reps w/ 5 sec pause: 40-45-50-55-60#

    3 rounds
    20 Mountain Climbers (2-ct)
    20 Box Steps 20”
    10 Front Squats (35#)
    Rest 3 min between rounds
    >>Total time 11:20

    Good one. Thanks and TGIF Kevin!

  7. Pause Front Squatts 5 sets x 3 (5sec paise at bottom)
    25-35-40-45-50

    3 rounds
    25 Mtn Climbers (2ct)
    15 box jumps (20”)
    10 front squats (45#)

    2:28
    2:30
    2:29

    Total 13:27
    Thanks Blake

  8. Pause Front Squats
    5 sets of 3 reps w/ 5 sec pause
    115-135-145-155-135

    3 rounds
    30 Mountain Climbers (2-ct)
    20 Box Jumps
    10 Front Squats (115#)

    Rest 3 min between rounds

    1:44

    7:10

    12:57

  9. Pause Front Squats
    5 sets of 3 reps w/ 5 sec pause
    55-75-85-85-85#

    3 rounds
    30 Mountain Climbers (2-ct)
    20 Box Step Ups
    10 Front Squats (65#)

    Rest 3 min between rounds
    R1: 2:04, R2: 2:03, R3: 2:10

    65# has never felt so heavy as it did today.
    Thanks Kevin!

  10. Pause Front Squats
    5 sets of 3 reps w/ 5 sec pause
    95-115-125-135-145#

    3 rounds
    30 Mountain Climbers (2-ct)
    20 Box Jumps
    10 Front Squats (145/100#) – All sets were 6/4.. I wasn’t ready for the weight on my first squat.
    Rest 3 min between rounds
    Time: 14:48

    If I could I would change the negative self talk.

  11. Pause Front Squats
    5 sets of 3 reps w/ 5 sec pause
    95-115-135-155-175

    WOD @ Brown
    3 rounds
    30 Mountain Climbers (2-ct)
    20 Box Jumps-24in
    10 Front Squats (145#)

    Rest 3 min between rounds

    Time–>12:08

    Merci Ingrid!

  12. times for each rounds
    1:56-2:11-2:01

  13. Pause Front Squats
    5 sets of 3 reps w/ 5 sec pause
    95-115-135-145-155

    3 rounds
    30 Mountain Climbers (2-ct)
    20 Box Jumps
    10 Front Squats 115#

    Rest 3 min between rounds

    Time: 13:35

    Thanks Kevin!

  14. Pause Front Squats
    5 sets of 3 reps w/ 5 sec pause
    95-115-135-155-185

    3 rounds
    30 Mountain Climbers (2-ct)
    20 Box Jumps(24″)
    10 Front Squats (145/100#)

    Rest 3 min between rounds

    145# 12:17
    mountain climbers were only ok because the squats sucked.

  15. pause front squat
    5 set of 3 rep 5 sec pause
    95-115-125-130
    3 round
    30 MT climber ( 2 ct )
    20 box jump ( step )
    10 front squat 115#
    11:34

  16. Pause Front Squats
    5 sets of 3 reps w/ 5 sec pause

    15, 35, 40, 45, 45

    3 rounds
    20 Mountain Climbers (2-ct)
    20 Box Steps (12)
    10 Front Squats (35)

    Rest 3 min between rounds

    14:13

    Thank you Ingrid. Was a good one to end the week on.

  17. Pause Front Squats
    5 sets of 3 reps w/ 5 sec pause
    65- 95-115-135-145

    3 rounds
    30 Mountain Climbers (2-ct)
    20 Box Jumps
    10 Front Squats 115#

    Rest 3 min between rounds

    Time: 13:33

    Thanks Kevin!

  18. Pause Front Squats
    5 sets of 3 reps w/ 5 sec pause
    55# – 60# – 60# – 65# – little break to switch out bars for workout

    3 rounds – Blue
    25 Mountain Climbers (2-ct)
    15 Box Jumps (20″)
    10 Front Squats (65#)

    Rest 3 min between rounds

    Round 1 – 2:29
    Round 2 – 5:29-8:05 = 2:36
    Round 3 – 11:05-13:41 = 2:36

  19. Pause Front Squats
    5 sets of 3 reps w/ 5 sec pause
    55-65-75-85-90

    3 rounds – Purple
    30 Mountain Climbers (2-ct)
    20 Box Jumps (20″)
    10 Front Squats (80# for Round 1 & dropped to 70# for Round 2 & 3)

    Rest 3 min between rounds

    Round 1 – 3:04
    Round 2 – 9:05
    Round 3 – 15:08 (2 front squats left at 15 min time cap)

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