Author Archives: jeffwilson

MON 1/21/19 WOD

Warm up – 3 Laps – Side Lunge – Goose Step – 10 Squats – 5 Down Dogs – Arm Circles – Trunk Twist – 10 Push ups – Inchworm – Bear Crawl – 10 Sit ups – 10 Pull ups – 3 way forearm stretch (30 sec each) – 15 sec bridge rest 10 sec 15 sec bridge – Bar Warm Up – 1 DL – 1 Power Pull – 1 Pwr Clean – 1 Squat Clean (3 Rounds)

Strength WOD – Clean Complex – Power Pulls 3 x 3 –
Squat Cleans – 3-3-3-3-3 (reset)

WOD – 12 Min EMOM
1 Clean DL @ 80% of 3RM
1 Hang Power Clean
1 Squat Clean
**AMRAP if you can’t keep up**

FRI 1/18/19 WOD

Warm Up – 2 Min Row/Bike – Front Skip – Back Skip – Side Lunge – Spiderman – Inchworm – 10 Squats – 10 Push ups – 10 T2B – 10 Pull ups – 2 Min Banded Ankle Lunge (each) – Then – 5 Goblet Squats / 30 sec Front Rack (empty bar) Pride Squat / 5 Front Squats – 2 Rounds (add weight)

Strength WOD – Front Squat – 3-3-3-3-3-3-3 (Compare to 10/22/18)

WOD – compare to 7/20/18
L3
7 Handstand Push ups
50 Walking Lunge Steps
5 Rounds for Time

L2
7 Modified HSPU
50 Walking Lunge Steps
5 Rounds for Time

L1
7 Pike or Knees on Box
50 Walking Lunge Steps
5 Rounds for Time

THU 1/17/19 WOD

Warm Up – 3 Laps – Tip Toe Walk – Heel Walk – Side Skip – Goose Step – 2 Laps – 10 push ups – 10 sit ups – 10 Pull ups – 10 Squats – 1 Lap – Bear Crawl – inchworm – Movement Prep

WOD
L3
10 Min AMRAP
400ft Farmers Carry 55/35#
10 DB Sumo Deadlifts 55/35#
35 Double unders
Rounds + Reps
-Rest 3 Min-
10 Min AMRAP
8 Hang Power Cleans 95/65#
35 Double Unders
10 Burpees
Rounds + Reps

L2
10 Min AMRAP
400ft Farmers Carry 45/25#
10 DB Sumo Deadlifts 45/25#
15 Double unders
Rounds + Reps
-Rest 3 Min-
10 Min AMRAP
8 Hang Power Cleans 65/45#
15 Double Unders
10 Burpees
Rounds + Reps

L1
10 Min AMRAP
400ft Farmers Carry 35/15#
10 DB Sumo Deadlifts 35/15#
70 Single unders
Rounds + Reps
-Rest 3 Min-
10 Min AMRAP
8 Hang Power Cleans 55/35#
70 Single Unders
10 Burpees
Rounds + Reps

WED 1/16/19 WOD

Warm Up – 30 sec single under – 5 Push ups – 5 Ring Rows – 10 Walking Lunge steps
30 sec high jump singles – 10 Sit ups – 10 Side lunges
30 sec double unders – Bar Work – Push Press 10 – 7 – 5

Strength WOD – Push Press – 5-5-5-5-5-5-5 (Compare to 10/17/18)

WOD – 11 Min AMRAP
L3
25 Double Unders
10 Burpees
Rounds + Reps

L2
15 Double Unders
10 Burpees
Rounds + Reps

L1
50 Single Unders
10 Burpees
Rounds + Reps

TUE 1/15/19 WOD

Warm Up – 1 Min Bike/Row – Walking Lunge – Side Lunge – Bear Crawl – Inchworm – 10 Squats – 10 Push ups – 10 Lying T2B – 10 Pull ups
3 Hang Power Snatches – 2 Hang Squat Snatches – 2 Rounds
Bar Work – 3 Power Snatches- 2 Squat Snatches – Warm Up

Strength WOD – Snatch – 3-3-3-3-3-3-3 (reset) (Compare to 10/24/18)

WOD
3 Min AMRAP
Calorie Row
-Rest 1 Min-
3 Min AMRAP
Air Squats
-Rest 1 Min-
3 Min AMRAP
Abmat Sit ups
For Total Reps

Foundations

TODAY IS A GREAT DAY TO START YOUR NEW JOURNEY TOWARD BETTER HEALTH!! It’s a new year so it’s time for new beginnings! Exercise should be scheduled on your calendar just like practices or appointments or work! Taking care of yourself will make everything else in your life better!

LET US HELP YOU BECOME A HEALTHIER VERSION OF YOURSELF!! We have an awesome community of support and encouragement. Stop wondering what kind of “workout” you are going to do and give Crossfit a try. You will get personal training in a group setting. Every day is a different workout functional movements.

Foundations classes meet every Monday and Wednesday at 6:50pm. There are 5 classes that you will complete before joining regular classes. All classes are lead by a Crossfit Level 2 instructor and will be small group personal training. You can start anytime! Cost is just $75 dollars for over 6 hours of small group personal training!

Contact us for a free consultation/orientation.

Jeff 706-949-9556 jeff@crossfitchange.com
Carolyn 706-949-5949 carolyn@crossfitchange.com

MON 1/14/19 WOD

Warm Up – 3 Laps – Empty Bar – 3 SP – 3 PP – 3 PJ – 2 Rounds
10 Squats – 10 Sit ups – 10 Push ups – 10 Pull ups
5 Burpees – 3 Handstand Holds – Inchworm
Empty Bar – Shoulder Press – 7 – 5 – 3 (Add weight)

Strength WOD – Shoulder Press – 1-1-1-1-1-1-1 (Compare to 10/9/18)

WOD
L3
21-15-9
Sumo Deadlift High Pull 45/35#
Over the Bar Burpees
Shoulder to Overhead 135/95#
For Time

L2
21-15-9
Sumo Deadlift High Pull 35/25#
Over the Bar Burpees
Shoulder to Overhead 95/65#
For Time

L1
21-15-9
Sumo Deadlift High Pull 25/15#
Over the Bar Burpees
Shoulder to Overhead 65/45#
For Time

SAT 1/12/19 Bench – Open Gym – Partner WOD

Warm Up
100m
10 PVC Pass Thrus
10 PVC Around the world
10 PVC SOTS Presses
2 Rounds
-Then-
5 Ring Push ups
3 Handstands
2 Rounds
-Then-
3 Wall Walks
2 Handstand Push ups
2 Rounds

Bench
1 x 10 Warm Up
1 x 7 Warm Up
1 x 5 Warm Up
5 x 5 Work to Heaviest

Dumbbell Bench
5 x 5 Work to Heaviest

Strict Pull ups
5 x 5 Add Weight

Front Rack Walking Lunge
3 x 10 (Add 10# to Last)

 Partner WOD
50-40-30-20-10
Calorie Bike **
Deadlifts **
L3-185/130#
L2-135/95#
L1-95/65#

**Non-working partner must hold a plank position. Switch every time one partner drops the bar or the plank position.**