Friday’s QOD

By / June 20, 2014

What’s your favourite thing to do on a rainy day?

*Kevin is away until Tuesday. If you need anything, please leave a comment on the site or email joanna (at) crossfitmoncton.com

Pause Overhead Squats x 3 reps (3 sec hold)
55-65-70-75-80%

“CFM Mile”

Run 1 mile with a 40# sandbag

*choose weight and distance accordingly

Compare to Oct.31/13

I bet running with a KB isn't on your list
I bet running with a KB isn’t on your list

49 thoughts on “Friday’s QOD”

  3. jackiecantin

    WU × 1
    Group MOB

    Strength
    Pause OHS (3sec)
    15, 20, 25, 30, 35

    WOD-CrossFit Mile
    40 lb sandbag run – 1 mile

    12:07 RX

    QOD: Read or cook.

    Thanks for the fun class Mario. 🙂

  4. Alaina

    QOD: Cuddle on the couch with my boys and watch Netflix 🙂
    Mob. and WUx1, 400m run
    Strength:
    Pause OHS 3 sec.
    (35, 40, 45, 50, 55, 60)
    WOD: CFM 1 mile run with #40 sandbag
    11:02 RX
    Thanks Mario!!

  5. Francis Lavoie

    Mob, Wu x 1, Group Mob

    Pause OHS scaled to paused back squat x3 reps (3sec hold)

    55-65-70-75-80%
    65-75-80-85-90#

    Wod “CFM Mile”

    Run 1 mile with #40 sandbag
    Rx 9:49

    QOD: Clean

  6. Trent

    wu x1

    One handed OHS 3 sec hold x3 with KB
    45-50-53-60-70

    WOD Rx 7:33

    Lab:
    10 one handed push ups

    Box jumps on 20″ x 10
    bw – bw – 20# – 20# – 40# – 40# – 20# – 20# – bw – bw

    1. Ryan F

      WOD at crossfit Salem in Oregon (strength day really)

      – Mob
      – 1k row
      – group wu

      – 20 1 arm Russian KBS 35#
      – 20 goblet squats 35#
      – 20 hrpu
      – 3 minutes of playing catch with a med ball

      Front squats x5-5-3-5-3-1
      85-105-125-155-180-200

      Cleans (work up to 90% then do 7×1 at 90%)
      95×3-115×3-135×1-155 7×1

      Strict pull ups 5×6 (scaled to 5×3 since 4 is my max)

  8. Elba

    WU × 1
    400m run
    Group MOB

    Strength
    Pause OHS (3sec)
    67-68.5-73.5-78.5-85

    WOD
    CrossFit Mile
    40 lb sandbag run – 1 mile

    12:45 RX

    Great Class

    1. Heather S

      Nice effort Elba and great wt on the OHS. No pressure, but with you in the 6 a.m., I’m always using your wod results to figure out what I should be doing 🙂 so don’t get too strong you might do me in!!

  9. Heather S

    WU × 1
    400m run
    Group MOB

    Strength
    Pause OHS (3 sec)
    45-55-60-65-70

    WOD
    CrossFit Mile
    40 lb sandbag run – 1 mile

    13:32 Rx

    OHS much more solid on the way down than I usually feel. Lately I keep hearing myself say “I’ll probably fail that last lift” which is not a good place to lift from. So I’m happy it felt controlled on the way down which is where I struggle (not in the hole where I’m comfortable sitting). As for the wod…among other things, I need to find a way to carry the sandbag so the handle isn’t cutting into my neck 🙁

    QOD: Book-Blanket-Coffee Perfect combo!

  11. Melanie

    Mobility
    WUx1 + 400m run
    More mobility

    Pause OHS (3sec) x3reps
    45-55-60-65-70

    WOD: Rx

    12:58

    It was a ‘lone’ nooner…Thanks Mario!

  12. Heather Colleen

    Mob
    WUx1 (time to go down a pullup band again…eek!)
    400m run (ish)

    Pause OHS (3sec) x3reps
    30-40-45-45-50

    I was so bloody scared to try the 50…and honestly, I could have done more. I think there might be an OHS PR in my future (again, eek!)

    WOD: Rx

    11:16

    Like I said to John G…the run wasn’t too bad at all, except for the middle 1500m. 😛

  14. Amy Hogan

    Mobility
    WUx1 + 400m run
    Group mobility

    Pause OHS (3sec) x3reps
    35-40-45-50-55

    WOD: CFM mile

    Time: 13:08 Rx

  15. John Gunn

    Mob, WUx1 + 400m run
    Group mob

    Pause OHS x3 (3sec hold)
    50 – 60 – 65 – 70 – 75
    Lost it coming up on the very last rep! Grr…

    WOD – CFM Mile
    12:40 Rx

    QOD – work out! Feels great stepping into the rain after a good WOD (or running in it like today)

  17. Hannah

    M+WU+400m run

    Group Mobility

    OHS 3 reps (3 secs)
    15lb-20lb-25lb-30lb

    WOD:
    1 mile with 40lb sandbag

    Took 14:57

    1. Hannah

      QOD: Writing, reading or just breathing in the damp air smell 🙂 …with a fluffy blanket of course.

  18. Steph L

    Mobility
    WUx1 + 400m Run

    Pause OHS 3sec hold:

    55% – 50×3
    65% – 60×3
    70% – 65×3
    75% – 70×3
    80% – 75×3

    WOD: “CFM Mile”

    1 Mile run with 40# Sandbag

    Time: 12:16 Rx Walked a lot due to back pain.

    *** Note for next time my back can’t handle 40# while running sub for row next time.

    Thanks Mario

  19. Terri-Lynn

    Mobility & Wu x1 & 400m run

    Pause Overhead Squats x 3 reps (3 sec hold)
    55-65-70-75-80%

    50-60-65-70-75 #’s (this was 10# heavier than I have done before)

    “CFM Mile”

    Run 1 mile with a 40# sandbag
    9:47 I loved this wod!!!! Made even better in the rain.

    Favourite thing in the rain… run if it is warm, cuddle up and watch a movie if it is cold.

  20. Gilles

    mob wux1 400 m run
    group mob wu
    pause OHS x 3 rep (3 sec hold)
    55-65-75-85
    WOD (CFM mile)
    1 mile with 40# sandbag
    scale 800 m 40#
    time 5:27
    should run 1 mile with 25 #

  21. Marcel

    WU × 1

    Group MOB

    Strength

    Pause OHS (3sec) x 3 reps

    35-70-85-90-95-105

    WOD-CrossFit Mile scaled

    2K row with 40# vest

    9:02

  22. Louise G

    Mobility & Wu x1 & 400m run

    Pause Overhead Squats x 3 reps (3 sec hold)
    55-65-70-75-80%

    15-20-25-30(x1)-25

    “CFM Mile”

    Run 1 mile with a 40# sandbag
    Scaled 800m with 40# kind of regret not doing the mile my runs are getting better!

    QOD: sleeping, reading, watching netflix

  23. Melissa H

    Mobility
    WU x 1 + 400m jog
    Group mob

    Strength: OHS 3 sec pause x 3
    55-60-65-70-75
    10# PR

    WOD: CFM Mile
    12:53 Rx
    Wasn’t as bad as I thought it would be. Had a great running partner.

  24. bjkillam

    WU × 1
    Group MOB

    Strength
    Pause OHS (3sec)
    40, 45, 50, 55, 60

    Thanks for sharing a bar B

    WOD-CrossFit Mile
    40 lb sandbag run – 1 mile

    14:07 RX

    Today’s WOD wouldn’t have been possible with Amanda lending me her extra shoes and socks! It was also very kind of Patrick to run out to meet me near the end.
    Thanks for the great class Mario!

    3. Baukje

      It was fun sharing with you too BJ! And thanks for being awesome at smashing my hamstrings!

  25. Patrick Arseneau

    QOD: Coffee and a good book

    WUx1

    Group mobility

    OHS 3x with 3sec pause at bottom
    105-120-135-140-150

    “CFM Mile”: 8:36 of pain

  27. Shane Hayes

    Mobility and Wu x 1
    Group mobility
    Strength pause ohs 3 x 3 sec
    135/ 155/ 165 x 2 third one had no pause/ 165/ 180 these felt the best of all of them…
    Wod CFM Mile
    Run 1 mile with 40# sandbag…
    9:21 rx
    First running other than 400m need more running practice…

  29. Baukje

    Pause OHS x 3 (3 second pause)
    30# – 35# – 40# – 40# – 45#
    Was debating going to 50. My 70% and 75% were both 40#, so I stuck to that. I tried 50# at the end, but my wrists were too tired. Should have just done it instead of doing 40 twice.

    WOD – Crossfit Moncton Mile
    Run 1 mile with 40# sandbag…

    Time: 10:02 RX

  31. Rachel

    WU × 1 400m run
    Group MOB

    Strength
    Pause OHS (3sec)
    15, 20, 25, 30, 35, 45

    WOD-CrossFit Mile
    scale – 800m with 15lb sand bag

    Time : 6:01

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