Friday’s QOD

What are you going to do when it’s sunny out?

Toes to Bar – 10-8-6-4-2
Kettlebell Swings – 20-16-12-8-4

Compare to Aug.17/12

Burpee Equivalents?

Do I hear wedding bells? Congratulations Gerry and Wendy!!
Do I hear wedding bells? Congratulations Gerry and Wendy!!

98 thoughts on “Friday’s QOD”

    1. Great picture this morning indeed. Congrats on your special day Gerry and Wendy!Laura and I could not be happier for the both of you!

  1. Valérie Arseneau

    MOB + WU x1

    Tabata Hammer strikes 5 times.
    Did 52 – ish.

    Toes to Bar – 10-8-6-4-2
    Kettlebell Swings @ 35# – 20-16-12-8-4


    Wow did exactly the same time as last time but this time T2B instead of rings and 35# KB instead of 25#. Super happy with that! Considering that my round of 10 T2R was a disaster before I got the hang of it… next time I will crush this.

    Great start to my Friday! 2nd Rx Wod in a row!

    QOD: I will wear all the skirts and dresses I bought but haven’t worn yet due to shitty weather….

  2. Thanks Kevin for the pics today and for letting everyone know that I’m marrying this wonderful woman.

  3. Congrats Gerry and Wendy!

    Tabata Hammer Strikes…hmmm not my specialty!

    WOD Rx

    time= 3:27

    PR of 1:15. Fun morning. Great class Amanda!

    1. Wicked time on the WOD Maria!! WOW. Don’t worry about the hammer strikes. “City folk” find those a bit challenging. LOL

      1. LOL I was just talking to her about that. The country girls who have chopped wood growing up will have no trouble with the hammer – like Natalie this morning, first time with the hammer and looked like a pro! lol

  4. Congrats Gerry and Wendy!

    WU x 1

    Foam roll (5mins)

    Tabata Hammer Strikes (5 rounds, didn’t count)

    V-snaps – 10-8-6-4-2
    Kettlebell Swings (45#) – 20-16-12-8-4

    Time: 3:53

  5. Congrats Gerry and Wendy!

    WU x 1

    Foam roll (5mins)

    Tabata Hammer Strikes, I’ll leave these to Thor… not a fan.

    V-snaps – 10-8-6-4-2
    Kettlebell Swings (35#) – 20-16-12-8-4

    Time: 3:13

  6. For you Amanda 🙂

    WU x 1

    Foam roll

    Pre WOD Tabata Hammer Strikes (5 rounds, 61 “strikes”) – thanks for being my partner Amanda!

    Toes to rings – 10-8-6-4-2
    Kettlebell Swings (30#) – 20-16-12-8-4

    Time: 5:02

    400m run – thanks Glenda and Jackie

    1. Valérie Arseneau

      Mid-KBS I glanced over and thought “ohhh! Kelly’s on the rings!” Good job 🙂

  7. WU X 1
    Foam roll and lacrosse ball mobility

    Tabata Hammer Strikes : 64


    10-8-6-4-2 V-snaps (did a few regular sit ups.. but were mostly crooked V’s… I probably looked more like a W – as per Amanda’s comments)
    20-16-12-8-2 KBS (35#)

    Time: 3:45

  8. mob wux1
    foam roll friday (lowerback)
    Tabata Hammer Strikes : 74 knock out blows
    Feels good to let a little aggression out in the morning

    10-8-6-4-2 Vsits
    20-16-12-8-4 KBS #53 PR on weight all rounds unbroken

    Time 5:10

  9. Congratulations Gerry and Wendy! Enjoy your special day! Wishing you many, many happy years together 🙂

  10. Cool pic, it looks like Wendy is doing the Wayne’s world ‘we’re not worthy’ bow?? (Except for the pistol stance, that just ruins it!) lol. Now after the rings are on all that mushy cute stuff around the gym will stop?

    Congrats you two, happy for you both!!

  11. m + wu x1
    Foam roller

    Pre-WOD tabata
    hammer strikes (fun but wondering how tomorrow morning will feel!)

    10-8-6-4-2 T2B (scaled to sit-ups)
    20-16-12-8-4 KBS @ 25 lbs (will try 30lbs next chance)
    Time 4:10

    QOD: On this sunny day I’ll be out cleaning up the garden in the sunshine and thinking what a wonderful day to get married… Congratulations Gerry and Wendy, enjoy your day!

  12. Mobility
    WU 5 rounds of tabata hammer strikes. Not going to lie, I was uber cranky when I got to the gym and is helped immensely! That and how could I stay cranky when Gerry and Wendy were so happy and excited! Congrats you two!
    10-8-6-4-2 V-snaps (crooked W’s more like it…)
    20-16-12-8-4 KBS 45#
    Since I wasn’t on the bar doing T2B I chose a heavier Kettlebell. It made it tougher but I managed all unbroken.

    Time- 4:10

    It was fun hitting up a morning class! Thanks Marie-No for the coaching!

    1. QOD: depends on the day of the week but I will be outside! Walking the dog, sitting on the deck, football (last home game tomorrow at 4!)…might even wash the car. Maybe.

  13. Wendy and I would like to thank everyone for the congrats and good wishes today in the gym. We were a little silly and so happy!


    10-8-6-4-2 Toes to bar
    20-16-12-8-4 KBS 50 lbs. (unbroken)

    Time: 5:06

    Thanks again for the great community that is Crossfit Moncton.

  14. wu x 1

    5 min form rolling
    5 round of Tabata Hammer Strikes(17-14-14-14-14)

    Wod Rx – 3:41 (PR of 46 sec)

    QOD: Do a Rain Dance…..Naaa just kidding. If its sunny for a couple of days I need to seal the driveway.

  15. Congratulations Gerry and Wendy. It was great watching you work out this am in some of your wedding attire. You are an awesome couple.

  16. Mob / WU x 1

    Tabata Hammer Strikes (5 rounds) – somewhere in the high-sixties / low-seventies

    WOD as Rx’d
    4:26 (PR of 1:47)

    T2B felt really good for the first 4 sets or so.
    I’m pretty sure I added a few extra T2B in the middle. My brain wanted to start with KBS.

    Forearm buster.

    Cashed out flipping the tire solo. Needed a little help flipping it back though 😉

  17. Mob/WU X1

    Tabata Hammer Strikes ( 5 rounds of fun)

    3:32 situps and #25 KB

    I like this one…can’t pick up my water bottle but I like it! 🙂

  18. Mobility


    Foam roll

    Tabata Hammer: 58

    10-8-6-4-2 sit ups

    20-16-12-8-2-KB #25

    Time 4:25

    Fun workout, Have a great weekend everyone:)

  19. WU x 1

    Mobility 15-20 minutes

    Tabata Hammer

    WOD: RX and unbroken

    3:45 PR (8seconds)

    WOD# 2 : RX

    I stayed and did Wednesday’s WOD

    50 double under’s
    15 cluster’s @ 95 lbs
    30 burpees
    15 cluster’s @ 95 lbs
    50 double under’s

    Time: 10:07 Really liked this WOD

    Have a great week-end everyone!

    1. Wow Corinna awesome job on both!! Now can you give me some of your energy!! Love watching your intensity!!

  20. WU x 1
    Foam rolling
    5 rounds tabata hammer strikes

    10-8-6-4-2 t2b
    20-16-12-8-4 Kbs @ 53

    3:59 RX’d (43 sec pr)

  21. Mobility
    WU x 1

    Foam roll (5mins)

    Tabata Hammer Strikes (5 rounds, didn’t count…but ready to cut wood at the campfire this summer!!!!

    V-snaps – 10-8-6-4-2
    Kettlebell Swings (45#) – 20-16-12-8-4

    Time: 3:31

  22. Mobility
    WU x 1

    Foam Rolling

    Tabata Hammer Strikes (5 rounds): 55

    Knees to elbow and 20# KB (light because of tailbone)
    Time: 4:05

    Congrats Wendy and Gerry!

  23. Alexandre Bergeron

    Mobility + Wux1

    Foam Rolling

    Tabata Hammer Strikes (5 rounds): 64 (I think… I kinda messed up counting)

    WOD @ 45#

    Wow I really struggled with my grip… My second set of T2B I couln’t even hang on to the bar…
    Just one of those days I guess!

  24. Mobilty
    WU X 1

    Foam rolling

    Tabata Hammer Strikes 5 rds – 72



    Abmat situps
    KBS 53#

    Time – 4:45 (25 second PR)

    Congrats Wendy and Gerry!!

    Thanks for the class Ron!!

  25. WOD: 5:34

    40 second pr. Was hoping for a little more but I’ll take that. 🙂 Wow my forearms were on fire after!

  26. WU x1

    Tabata Hammer strikes 5 times.
    71 strikes

    WOD RX
    Toes to Bar – 10-8-6-4-2
    Kettlebell Swings @ 50# – 20-16-12-8-4

    time = 4:51 PR of 39 seconds
    grip killer!

    QOD: drink beer in the sun and stain my patio!

  27. Mob
    WU x 1

    Tabata Hammer strikes – 5 rounds… I wish I had counted them. Next time alternate right and left hand. I now have a new blister 🙂

    KBS 35#

    Time : 4:51

    Practiced a few KBS with 50# and did some more mobility.

    QOD : Bring my dog to the beach, go kayaking, have supper and a drink on the deck…

    1. I just read the other posts and now i’m confused. We were supposed to double up the v-snaps and situps right? 10-8-6-4-2 was just for the ones doing T2B or rings? Or did I do way too many v-snaps??

  28. Mob
    WU x1

    Tabata Hammer Strikes – 5 rounds – 45


    Sit Ups

    KBS @ 25 #

    Time 6:07

    PR on Pull ups with Black Band – 7 !!

  29. Congrats guys!!
    Wu x 1
    Foam roll
    Tabata hammer swings 5 rounds (84)
    10-8-6-4-2 t2b
    20-16-12-8-4 53# kbs
    Rx’d 3.07
    Awesome workout, was trying for sub 3..
    Great job 6:45 crew 🙂

    1. Crazy fast.. thanks for the tips on the T2B.. something to work on.

      Couldnt believe when i looked at the clock and 17 secs went by and you where picking up the kettle bell. Great job

  30. Wux1
    Foam Rolliong + Lacross ball on shoulders and traps.

    Tabata Hammer Strikes
    15-15-12-12-14 = 68

    WOD as Rx’d


    Then did another round of Tabata Hammer Strikes with Rob Brock and Chris
    Better than the 1st but will not count it.

    Have a great weekend fella CrossFitters!

    Congratulations Gerry and Wendy!! 🙂

  31. Mob

    Foam roll

    Tabata Hammer strikes 5 times.
    I have no idea how many, if I’m close to 20 I’m lucky.


    Knees to chest (much harder than I thought, but happy I did it)
    KB @ 30

    Time: 515

    Thanks Ron, great 5:45 class!

  32. mob wux1
    foam rolling
    tabata hammer swing 5 round (87)
    10-8-6-4-2 t2b
    20-16-12-8-4 53#kbs
    Rx 5:14
    31 sec slower with 3# more

  33. Mobility
    WU x 1

    Foam roll (5mins)

    Tabata Hammer Strikes 5 rounds – lost count when Ron corrected my brutal form – thanks Ron

    Toes 2 Rings – 10-8-6-4-2
    Kettlebell Swings (30#) – 20-16-12-8-4

    Time: 4:04

    Last time did situps and KBS @ 25# and got 4:45 so I guess thats a good PR and some progression with T2R

  34. Mob

    Foam Roll

    Strength: Tabata Hammer Strikes

    T2B – 10-8-6-4-2
    KBS (#50) – 20-16-12-8-4

    Time: 4:17

    Broke up my second round of KBS. Chalked up and then ended up doing 18 in stead of 16.
    Am I the only one who would like this more betters if the reps for the T2B was swapped with the KBS?

    Great work 3:15 crew!
    Have a great weekend ya’ll!

  35. Mobility
    WU x 1

    Foam roll (5mins)

    Tabata Hammer Strikes 5 rounds – 68 reps

    Toes 2 Bar – 10-8-6-4-2
    Kettlebell Swings (53#) – 20-16-12-8-4

    Time: 4:17

    Did Hammer Tabata again after 82 reps with the 6 lb hammer this time

  36. Mobility
    WU x 1 (black band pull ups)

    Foam roll (5mins)

    Tabata Hammer Strikes (5 rounds) – this was a LOT of fun!

    Sit-ups – 10-8-6-4-2
    Kettlebell Swings (35#) – 20-16-12-8-4

    Time: 4:10

  37. Congrats Gerry and Wendy !

    Wu x 1

    Tabata hammer strikes 66


    10-8-6-4-2 toes to bar
    20-16-12-8-4 kbs 50# all 53 taken decided to let some else have it today

    Time 5.15

    Fun class thanks Ron, Chris and Shane for the tips tonight.

  38. oh its soooo good to be back.. missed way too many classes this week because of work! boo!

    foam roll, lacrosse ball mobility

    hammer time.. believe I fell in the country category? lol..

    wod Rx

    fun wod, but my hands are completely useless 2 hours later.. grip killa! lol

  39. Chantal Guérette

    Congratulations Gerry and Wendy !!!!

    WU x 1

    Tabata Hammer Strikes (6lbs… didn’t count)

    Foam Roll

    – 10-8-6-4-2 Toes through rings
    – 20-16-12-8-4 KBS (30lbs)

    Time : 4:12

    Note to self : Next time, use the 35lbs KB (for reasonable wods haha)

  40. Mobility
    Foam rolling

    Tabata hammer strikes 51 (I didn’t realize there was different weights until after.)

    Situps with abmat & 30# KBS

    1. 13 second PR

      All unbroken but wasn’t able to kip any T2B.

      QOD — Pressure wash deck, mow lawn & father daughter quality time.

  41. Mobility
    WU x 1

    Foam roll Friday

    Tabata hammer strikes

    10-8-6-4-2 T2B (scaled to 20-16-12-8-4 v-snaps)
    20-16-12-8-4 KBS 53#

    Time 6:27

    800m Run

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