We had a class from Eastern College come try CrossFit Moncton yesterday. I think they were feeling it.
19 thoughts on “Friday’s QOD”
Shane Hayes
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
Heather Beck
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
Hannah
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.
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.
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
Janet
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
Kelly B
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!
Del
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!
Josh L
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)
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!!
amy hogan
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
Heather Skeard cooper
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,
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.
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
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
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
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.
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.
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
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
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!
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!
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
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!!
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
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,
Bench Press
Bench
10-8-6-4-2
100 – 120 – 135 – 155 – 175
WOD as RX’d
9:44
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.
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.
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
OG
Bench Press
10-8-6-4-2
135-155-175-205-225
*5 strict pull-ups after each set
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
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