Benefit WOD

“Anyone who does anything to help a child in his/her life is a hero to me. ”  – Mr. Rogers

This Saturday, we will hosting a benefit workout for Victoria. Victoria Soto was killed during the assault on the elementary school in Connecticut, but not before she managed to hide the children who ultimately survived the day.

Other CrossFit’s from the Maritimes will be performing this workout on Saturday as well. They proposed a $10 entry fee, but I’m going to ask for any donations. All donations will be given to any memorial/charity in honor of Victoria or other Newtown CT victims on behalf of Atlantic Canadian CrossFits.

Please register in Zenplanner. We will be draining the wait list for that day.

Thanks to Mike Jackson for organizing this.

5 rounds

10 Toes to Bar
10 Power Snatch (75/55#)
10 Wall Balls


83 thoughts on “Benefit WOD”

  1. Wux1
    Group wu
    Power snatch x3
    WOD 5 rounds
    10 Toes to Bar
    10 Power Snatch (75/55#)
    10 Wall Balls
    In 13:44 rx
    Rob Brydges

  2. 5 Rounds
    10 T2B
    10 P. Snatch 55#
    10 Wallballs 10#/10′

    time = 14:49

    I tried a 14# ball in the first round, it wasn’t happening.

    1. I have a feeling you flew though the T2Bs….next time, we will team up and I will do your wall balls and you can do my T2Bs? Deal?

  3. Heather Colleen

    Group wu
    Power snatch practice x3 #45 #45 #45 #40

    WOD 5 rounds
    10 Situps
    10 Power Snatch (#35)
    10 Wall Balls (#6)
    Time 9:48, I think.

    I realize now that I scaled too much – next time I will go for the 10#med ball and do vsnaps throughout.

    I also realized that I have a very messy snatch…which is a confession I can never share outside the CrossFit community.

    2 new goals: get a better snatch, and climb the damn rope.

  4. Power Snatch X 3
    55, 65, 75

    10 V snaps
    10 Power Snatch (#75)
    10 Wall Balls (#14)

    4 rounds + 2 PS

  5. Mob
    Wu x 1
    Group wu

    Power snatches
    Trick that helped today was to think of using arms only when hips are fully extented

    Wod modified with 50#
    4 rounds and 6 snatches (in 15 min)

  6. 50 No show burpees

    Power Snatch x3

    WOD rx’d

    Took tons of breaks, rip skin on pinky finger and dropped the bar on my head. Change for Change candidate for sure.

  7. Strength: practiced snatch. Snatch felt great today!

    WOD with 55#, a 10# ball, and TTB.

    I don’t know what my score was. I counted 3 rounds + 5 wall balls, and Kevin thinks I did 4 rounds + 5 wall balls. I’m pretty sure that’s just because Kevin couldn’t conceive that I’d only get 3 rounds but I was moving pretty damned slow through most of it! lol I guess I’ll find out next time it comes up.

    This one is deceiving, folks! Evening classes: scale accordingly!

      1. lol I know. Sorry. 🙂 It’s not that bad – not like it’s got Thrusters and Burpees or anything idiotic like that. It’s just a lot of work to get done in a short time (15 minute cap).

  8. MOB
    WU x 1 (5 skinny band pull ups)
    Group WU

    Strength – Power snatch 3’s

    10 (Rx – T2B) did Toes thru rings
    10 Power Snatch (RX 55) 45#s
    10 Wall Balls #10 @ 10′

    In round 3 I thought I should have gone 50#s, but by round 5 I knew that was crazy!! Even though the snatches were the “break”, I was glad for 45#’s by the time it was all over.

  9. Mobility
    Wu X 1
    Group wu
    Strength. Power snatch
    Wod rx 11:37
    Great workout,wasnt completely with it this morning have had a hard couple of weeks. But still a very good wod! Great coaching as usual Joanna.

  10. WU x 1 +Group WU

    Power Snatch x 3:

    10 T2B
    10 Power Snatches @ 55#
    10 Wall Balls @ 14#
    Time = 14:55 (I think..forgot to write it down)

    Sadly, I can’t claim RX’d on this WOD. Kevin burst my bubble afterwards that my wall balls (at least on the last round…but probably more) were only reaching the 9 ft. mark. 🙁 Something to work on as fatigue starts to set in.

  11. WOD
    10 V Snaps
    10 Power Snatches @ 40#
    10 Wall Balls @ 10#

    Time: 11:06

    Thanks for the coaching Kevin! I will keep working on my form. 🙂

  12. Wux1
    Group wu
    Power snatch x3

    WOD 5 rounds
    10 Toes to Bar
    10 Power Snatch (70#)
    10 Wall Balls (20#)

    Time= 14:12

  13. mobility
    wu x 1
    group wu
    strength – Power snatch x 3
    15. 25, 30, 35, 40, 45

    WOD : 16 min. time cap
    5 rounds
    scale – 10 V-snaps
    10 Power Snatch (25#)
    10 Wall Balls (6# @ 9′)
    Time = 11:05
    cash out – back stretch

  14. mobility
    wu x 1
    group wu
    strength – Power snatch x 3
    45, 65, 75, 80, 85

    WOD : 16 min. time cap
    5 rounds
    10 T2B
    10 Power Snatch (65#)
    10 Wall Balls (20#)
    Time = 15:00(4 rounds & 3 WB)

  15. Mobility
    WU x 1
    Group WU

    Power Snatch Practice @ 3 x 35-40-45-40-40 (working on form)

    WOD (Scaled):
    5 Rounds
    – 10 Sit Ups
    – 10 Power Snatch (35#)
    – 10 Wall Balls (6#)

    SCORE: 3 Rounds + 5 P.Snatches

    Wow…I typically get my butt handed to me during every CF class, anyway, but tonight felt like a bit of an EPIC fail, as I hit a mental ‘wall’ right away. Oy! All I can say is that, on the bright side, I HAVE to get better!

    1. the victory is in showing up Robyn.. you’re there putting in the work, improvement will come, think about where you’d be if you didn’t show up, thousands of people in Moncton tonight never got off the couch, you were one of the ones that did, just keep doing it 🙂

    2. I agree with Jeff. I’ve had my butt handed to me plenty of times. You never know by looking at the WOD on paper what truly is in store for you. Sometimes the mental battle is worse than the physical one. One thing I know for certain, is that YOU never give up. Today was another example of your perseverance. Be proud of what you accomplished 🙂

      1. Thanks, you guys. Your encouragement means a lot! I’ve been in a real funk, lately, so I need to take the positives where I can find them and you helped with that, tonight. 🙂

  16. Mob, WUx1 Group WU

    Power Snatch 5-5-3-3-3 = 45, 65, 95, 95, 95

    WOD Rx = 11:17

    Wow, this was rough. Tried to stay ahead of Corrina but that only lasted ’til round 3-4, I believe, hehehe. Tough on the grip too! Good job everyone!

  17. Mobility

    Group WU

    Power Snatch


    5 Rounds

    10 T2B (Scaled on Rings)
    10 Power Snatch 40#
    10 Wallballs 10#

    Time = 14:58

    Cash Out : 3 Rope Climbs

  18. Wux1
    Group wu
    Power snatch x3

    WOD 5 rounds Rx
    10 Toes to Bar
    10 Power Snatch (75#)
    10 Wall Balls (20#)

    Time= 12:33

  19. Way to be 6:45 class on the great accomplishment this evening! You guys rocked!

    Crossfit… What a rush!

    Thanks Amanda for the great warmup, thanks Kevin for the video analysis and thanks Jo fir running us through the wod and all the encouragements!

    How’s my typing tonight Lora?!

    1. LOL! Gold star, Marie-No! Pretty impressive typing! It is kind of fun to try to decipher your random “auto-corrects” though…

      1. Well after all that critic onto snatch I don’t see how I am a gold star!!! I’m still amazed at this auto correct function…

  20. Wux1
    Group wu
    Power snatch x3

    WOD 5 rounds Rx
    10 Toes to Bar
    10 Power Snatch (75#)
    10 Wall Balls (20#)

    Time 14.49

    That was possibly the closest I have come to to needing the bucket. It was a victory just to finish under the cap.

  21. Wux1
    Group wu
    Power snatch x3
    light and working on form.

    WOD 5 rounds Rx
    10 Toes to Bar
    10 Power Snatch (75#)
    10 Wall Balls (20#)

    Time 10;59
    cracked off the first 10 T2B then complete freakin brain cramp on the second round of T2B as I couldn’t string any together at all and each time I tried I was swinging back and forth like an 8 year old girl on the schoolyard swings (only not as pretty and add 140 or so pounds! lol) so it was one at a time for last 4 rounds.. great job 6:45 class everyone killed this one.

    1. LMAO! 8 yr old girl!? I am having flashbacks to your outfit for the “Girl Power WOD”.
      Great job tonight! You had to beat me? Again?

  22. Wux1
    Burgner wux1
    Power snatch
    A65x3 95×3 115×3
    Did t2b With reverse grip I was not able to kip them.

  23. WU x 1

    Group warm-up

    Snatch x 3

    WOD: RX

    Time: 10:45

    Felt good about my score until Kevin took me in the back room post WOD and did a video analysis of my snatch. I was not doing all one movement from ground to overhead ( I had a pause and a dip just below the hip) so all my snatches were pretty much all no reps. I had no idea that I was doing this.

    My hips also need to be lower so my back is not parallel to the floor and not rounded. In other words, my start position is terrible which has negative consequences for the rest of the movement but, more importantly my poor start position will injure my lower back!

    Thanks for the video analysis Kevin.

    Great work to everyone tonight!

    1. Love the video analysis! Such a fantastic feedback tool. I’m happy you got some really good takeaways from this to improve your technique (and prevent injury!!).

  24. Mobility WUx1 Group Warm up

    Power Snatch 3s

    WOD 10:31 RX

    Those toes to bar and snatches really kill the grip wallballs not a problem. Managed 10 toes 2 bar unbroken in the first round woohoo haven’t gotten even close to that many in a row before. Great job everyone on this deceivingly hard wod.

  25. Mobility
    WU x 1
    Lacrosse ball on lev scap
    Group Burgener

    Practice Power Snatch (x3)
    55(10)-65-75-55 (dropped to work on form)

    WOD as Rx
    5 rounds
    10 T2B (god I hate these)
    10 power snatches @ 55#
    10 wall balls @14# 10′
    Time = 11:45

    Did T2B pretty much one at a time. Definitely a time sucker. Power snatch unbroken except last 2 rounds. WB unbroken (thanks for letting my use your ball, Corinna!)

    Awesome work 6:45 crew!
    And Marie-No, thanks for kicking up a nice breeze for me as you were FLYING through those T2Bs!!

    1. for somebody who claims to suck at T2B you finished with an amazing time, soooo either you don’t suck at them as you think or you are just a phenom on the other movements! 🙂 great job and great time!

  26. Group wu
    Power snatch x3
    WOD 5 rounds
    10 Situps
    10 Power Snatch 50lbs
    10 Wall Balls 20lbs
    In 12:42min

  27. mob, wu, group wu, power snatch x3
    wod 5 rds
    10 “v” snaps
    10 power snaches 55#
    10 Wall balls 14#
    14 mins

    great to see everyone again :). and awesome job everyone. thanks for the tips kev and jo and amanda 🙂

  28. Mobility
    Wu x 1
    Group Wu
    Strength Power Snatch
    45,65,85,95,95,95 x3

    WOD 5 Rounds time Cap 15 min

    10 toes to bar
    10 power snatch 75#
    10 wallballs 20 #

    4 rounds +3 wallballs

    Almost finish next time i am finishing it.took a bit too much break in between power snatch and wallballs i am blamming it on my month off crossfit.Lol!!!

  29. Mobility
    Group WU
    power snatch practice up to 35#

    5 rounds
    10 sit ups
    10 power snatch 30#
    10 wall balls 6#

    I’m a little late posting, I was very sleepy last night after getting the little one to bed.

  30. Change for change WOD on Jan 31
    Did not remember doing this one already this month. Haha!
    Almost one minute slower this time.
    I blame Marie-No for not being there to push me this time 😉

    WU x 1
    Strength: Back squat (x3)
    95(10)-135-165-185-205-135(x5 to work on form)
    *working on keeping knees OUT on way up

    Change for Change (from Jan 3)
    WOD as Rx
    5 rounds
    10 T2B
    10 Power snatch @55#
    10 wall balls @14#
    Time = 12:41

    Loved the Power snatches and Wall Balls…..the T2B? Not so much! Gotta work on getting my kip back.

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