Sgt. Mark Gallagher Memorial WOD

22
Jan

Sgt. Mark Gallagher Memorial WOD

The Broomstick Mile, a workout that is performed with no weight, but still packs a wallop. For the story on why we’re doing this workout, click here.

Please come dressed for the weather as we’ll be doing the workout outside.

The warm-up will be in the gym, and will consist of some mobility and a review of the exercises. Depending on the size of the group we have, we may run two heats.

There will be a scaled version of the workout, so feel free to bring friends.

Also, there is a minimum donation of $10 to participate in the workout, and all money raised will go towards the Red Cross Haiti Relief Fund.

“The Broomstick Mile” (click on the exercise for a short video clip of each)

25 Back Squats
25 Front Squats
25 Overhead Squats
Run 400 m
25 Shoulder Press
25 Push Press
25 Push Jerk
Run 400 m
50 Squat Cleans
Run 400 m
50 Snatch
Run 400m

 

29 Responses

    1. Patrick

      It’s gonna be on a 6PM and 11PM and you can watch it in your living room, bedroom, or anywhere where you have access to a TV 😛

  1. Marcel

    Mobility Warm Up

    25 Back Squats
    25 Front Squats
    25 Overhead Squats
    Run 400 m
    25 Shoulder Press
    25 Push Press
    25 Push Jerk
    Run 400 m
    50 Squat Cleans
    Run 400 m
    50 Squat Snatches
    Run 400 m

    Time 23:42

    Awesome to see the gym with that many people in it! Had a blast and great to see that we raised funds for an awesome cause.

  2. Patrick

    “Broomstick Mile”

    25 Back Squats
    25 Front Squats
    25 Overhead Squats
    Run 400 m
    25 Shoulder Press
    25 Push Press
    25 Push Jerk
    Run 400 m
    50 Squat Cleans
    Run 400 m
    50 Squat Snatches
    Run 400 m

    Time 16:04

  3. lance

    got to the gym an hour early today so ed and i could work on his double unders. After working on his i gave them a try and after geting a new PR yesterday of 27 in a row today i got 48 in a row! Nice work on the double unders ed there coming nicely!
    “Broomstick Mile”

    Time: 21:23

    Pretty happy with my time Great push everyone! Looking forward to the news tonight

  4. Ed

    Got to the gym really early!
    DU and butterfly pull up practice
    Mobility and warm up

    “Broomstick Mile”
    25 Back Squats
    25 Front Squats
    25 Overhead Squats
    Run 400 m
    25 Shoulder Press
    25 Push Press
    25 Push Jerk
    Run 400 m
    50 Squat Cleans
    Run 400 m
    50 Squat Snatches
    Run 400 m

    17:01

    good Push everyone that was great!

  5. Jeff

    “Broomstick Mile”: 23:52
    My legs are one of my weaknesses so this WOD was perfect!

    $700 raised for the Haiti Releif Fund by our group is amazing!
    Now… that workout was really tough on the legs. Let it be a reminder as you move about each day to be thankful for life and everything it gives you. It’s great that we gave a little back today.

  6. MC

    Wow!! Great turnout that fundraiser was!! Great effort guys… that is not an easy WOD!

    I wasn’t supposed to train today because I was really sore from my week of training and that was my 5th day of training in a row. But you guys know me, I don’t refuse challenge…. and Kevin challenged me but you guys had to put 30$ more in the pot for the fundraiser! It didn’t take more than 30 seconds and we had the 30$… so I had no choice.

    Broomstick mile –> 16:34 (PR by 16 seconds…. did it back in April 09)

    Now I am on rest day mode for 2 days! See ya later!!

  7. Chantal L.

    WOD ‘The broomstick mile’ (200m for the last run)

    Time: 25 something, i was too happy to finish this one, didn’t really noticed the exact time! Thanks everyone for the push at the end 😀 I don’t think I would of finished it without you guys, my legs we’re ready to give up!!

  8. Jane & Guy

    We had a great time today! It’s so amazing what a small group of people can do when they put their heads and their hearts together. Kevin, thanks for putting this into motion.

    “The Broomstick Mile”

    Jane – 21:13
    Guy – 24:18

    Awesome work today everyone! 😀

  9. MC

    Broomstick mile –> around 19:45 min (PR by 10 seconds…April 09 and a couple celcius more)
    Thanks Sonia for keep me running after you lol!!

    This wasn’t an easy one and it was amazing to see everyone pushing their limits too complete the full or scale workout!!

  10. Heather (Mum)

    Congratulatiosn everyone for raising money for Haiti in memory of Sgt. Mark Gallagher. Crossfit Moncton once again shows their humanitarion side. I am proud to be part of such an amazing group of people.

  11. krista

    awesome efforts and generosity put forth by everyone today!

    it was really cool to workout with such a big group too, i don’t think i’ve ever done a workout with so many folks and so much energy at once. it was nice to see some of the ‘old crew’ and meet some of CF Moncton’s newer faces too, thanks everyone!

    Broomstick Mile – 15:17

  12. Steph F.

    “Broomstick Mile”
    25 Back Squats
    25 Front Squats
    25 Overhead Squats
    Run 400 m
    25 Shoulder Press
    25 Push Press
    25 Push Jerk
    Run 400 m
    50 Squat Cleans
    Run 400 m
    50 Squat Snatches
    Run 400 m

    time: 23:05

    really happy with my time!
    Good job everyone!

  13. Kevin M

    Great job everyone. I reeeally wanted to go try it but i had to work (and almost cancelled so i could go) PS… see you all next week sometime.. one more fundamental class to go. 🙂

  14. Kevin L

    In honor of Mark I did this workout from Newfoundland. I had to make some minor adjustments…

    Moded “Broomstick Mile”
    Subbed 400m run with 400 singles

    Time: 18:17

    This was a tough one for sure, especially since all of those DU’s from the last WOD. Well guys cheers and have a good weekend!

  15. Liam

    Great job everyone!
    I wish I could have been there today.
    I gave Kevin my donation but it’s not the same as being there working with, and cheering for all my CF Moncton Crew. If it’s any consolation we were burried at work today, so I feel like I’ve done a heavy work out.
    Cheers to all who came out to paticipate.
    Special cheers to Kevin for puting this together for the Gallagher family in Mark’s memory.
    I’m honored to be part of such an amazing collection of good people.

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