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.
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
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.
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
no problem. Credit goes to Kevin though 🙂
lol yup rest day has snatches. sigh
Good job guys 🙂
Rest days ALWAYS has something you like, or something you want to improve on 🙂
Push Jerk 3-3-3-3-3
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
Time: 9:57
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
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.
Kevin can you add me to the friday am class if there is availability. Thanks.
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
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!
HUGS to you Jane!
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.
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. 🙂
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 🙂
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.
Great job Melanie!!
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.
Slumpy snatch…? Doesn’t sound very appealing.
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!
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!
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
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?
Hey Tracey, how are you? Nice deadlift PR! 🙂
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!! 😛
Nice to meet/chat with you on the phone today Patrick – what a small world. 😉
haha yeah that was pretty cool 🙂
OHS 3RM –> 95-115-135-145-160 (PR for reps)
WOD w/ 35# Kb –> 7:04
Great job 6:30 crew! You guys pushed hard!
Hey Kev, I may not be able to make it in the am or Friday pm…
I forgot to post my Push jerks from last night.
45×10
95×5
185×3
185×3
185×3
185×3
185×3
Did I mention how much i LOVED this workout?
Thou spleeny, swag-bellied miscreant! I wish the most infectious pestilence upon thee!! 😛
You just broke your new years resolution!
Hee hee… Not surprising. What did I resolve to do, or not do? I don’t remember.
No pestilence on me or my belongings…
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