Got your tickets yet?

20
Jan

Got your tickets yet?

4 rounds of:

10 Wall balls
10 One-armed power snatches (each arm)
10 Pushups
10 V-snaps

***Reminder that the Sgt Mark Gallagher Memorial WOD will be taking place on Saturday at 10am. $10 donations to participate and other donations are welcome. Click HERE for more information.

Come see Jane, Liam and myself in the upcoming production of Mirth and Melancholy!

37 Responses

  1. Kevin

    That was a juicy workout! The morning crew is SLOOOOOW for their warm-up, but kick ass for the workout!

    Did this after they were done.

    4 rounds of:
    10 Wall balls (20#)
    10 One-armed power snatches (each arm) (35#)
    10 Pushups
    10 V-snaps

    6:49

  2. Heather (Mum)

    CFWU X 3
    Strength 5-5-5-5-5
    Shoulder Press
    45-50-55-55(2)-55(3)

    WOD 4 rounds
    10 wall balls
    10 one-armed power snatches
    10 pushups
    10 V-snaps
    Time 12:28
    Great job am crew and Kevin too.

  3. Jamie

    CFWU x 3

    Strength – Overhead Squat
    5-5-5-4-5
    45-55-65-75-75
    Thanks for the tip Patrick

    WOD – 4 Rounds of
    10 Wall Balls 20lbs
    10 One-Armed Power Snatch 30lbs
    10 Pushups
    10 V-Snaps

    Time: 10:12

  4. Hilary

    CFWUx3
    Strength Hang Power Snatch
    35-35-45-45-50

    WOD-4 rounds
    10 wall balls(10lbs)
    10 one arm power snatch (15lbs)
    10 pushups
    10 v-snaps
    Time 7:22

  5. cheryl-cfpei

    cool workout…sounds like someone was avoiding burpees yesterday and did this instead!!

    Mike posted your fundraiser last night and I did again this am on our site. Best of luck. tremendous idea.

  6. Jeremy

    Push Jerk 5-5-5-5-5
    65-85-95-115-135

    WOD – 4 Rounds of
    10 Wall Balls 20lbs
    10 One-Armed Power Snatch 35lbs Kettlebell
    10 Pushups
    10 V-Snaps

    10:41

    Thanks Pat for helping me out with my push press

  7. WU x 3 + 2 Extra Strength Advil

    Shoulder Press 1-1-1-1-1 / 45-50-55-60-65(failed + 1 F-Bomb) This is where things went downhill on the GRUMPY TRAIN…

    WOD – 4 rounds of:

    10 Grumpy Wall Balls Sprinkled with 2 F-Bombs (14#)
    10 Slumpy (Sloppy+Grumpy) One Armed Power Snatches (15#)
    10 Hard Fought Grumpy Push Ups
    10 Grumpy V-Snaps (If you can call what I did “snappy”)

    Time 14:25
    Just thankful I finished. Usually I’m so happy when there’s Snatches in a workout. Thanks for the encouragement Kevin.

    Owen and Cathy, you two did a great job!

  8. MC

    WU x 2
    Shoulder Press (5 reps) 45-55-65-75(f)-70(3 reps)

    WOD: “Grumpy” in honor to Grumpy Jane
    10 wall ball #14
    10 one armed Power Snatches #25
    10 Push up
    10 V-Snaps

    Time: 9:07 min
    I liked that workout beside the bruises the KB will make on my left arm.

  9. Dan

    CFWUx3
    Strength Front Squat x3
    65-95-115-135-155

    WOD-4 rounds
    10 wall balls 20 lbs
    10 one arm power snatch 25 lbs
    10 pushups
    10 v-snaps

    Time: 9:05

    Wow, loved that WOD! Well, especially compared to yesterdays burpees.

    Also, Liam is captain encouragement. 🙂

  10. Johan

    WU x3
    Push Press 85 95 100 105 115messy
    10 wall ball #20
    10 one armed Power Snatches #30
    10 Push up
    10 V-Snaps
    7:26
    Thanks coach Pierre, the extra proper pushups and pull ups were uncomfortably appreciated 🙂

  11. Melanie

    WU x3
    Front Squat x5
    45-55-60-60-65

    WOD – 4 rounds
    10 Wall balls 10 lbs
    10 One armed power snatch 10lbs
    10 Pushups
    10 V-Snaps
    9:40

    If anyone cancels for tomorrow’s 5:30pm class, I would like to switch. I’m in at 6:30pm now.

  12. Gillyon

    CW x 3
    Push Press (3s)
    35-55-75-80-85

    WOD
    4 rounds of:
    10 wall ball #14
    10 one armed Power Snatches #20
    10 Push ups
    10 V-Snaps
    Time: 7:48

    Really enjoyed this workout…probably should have gone heavier with the snatches.

  13. Catherine

    Warm up X 3

    Worked on overhead squat (technique)
    15 x 15 x 15 x 15 x 15

    WOD:
    4 rounds of:
    10 wall ball #10
    10 one armed Power Snatches #15
    10 Push ups
    10 V-Snaps
    Time: 10:51

    Thanks for the push at the end guys 🙂 Really helped! Everyone rocked at the 6:30 class…good job!

  14. Liam

    WU x 3

    Strength = Push Press x 3
    3-3-3-3-3
    75-85-95-100-105
    Thanks for the help with my form Coach P!

    WOD:
    4 rounds of:
    10 wall ball #14
    10 one armed Power Snatches (Per Arm) #25
    10 Push ups
    10 V-Snaps
    Time: 8:26

    I liked this WOD it was a good mix of everything. I think I’m going to have to suck it up and up my wall ball weight next time round though.

    Cat way to finish strong! JOHAN!!! Man you were a blur you were going so fast! Great job 6:30 Crew!

  15. Patrick

    wow! Once again the evening classes are faster than the 6am. This could serve as a scientific experiment. It’s too consistent to be coincidence LOL

  16. Tracey

    CFWU x3

    Deadlifts:3-3-3-3-3
    100-120-140-150160(PR)

    WOD: 4 rounds of
    10 Wall Ball (14#)
    10 One-Armed Power Snatches (15#)
    10 Push Ups
    10 V-Snaps

    Time: 9:13

    Jane, why so Grumpy? Is Dopey, I mean Guy, bugging you?

    1. Jane

      If one more person says how much they LOVED this workout, I’m going to morph from Grumpy to Angry!!! I’m blowing raspberries at all of you!! Except Gilly because she sent me hugs. LOL!! 😛

  17. Heidi

    Warm up x 3
    Back Squats X 5 @ 60-76-85-100
    WOD: 4 Rounds of
    10 Jumping Back Squats with 35# bar
    10 – 1 armed kettle bell dead – 35#
    10 Push Ups (on knees)
    10 v-snaps
    Time: 8:17

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