Author Archives: jeffwilson

WED 11/14/18 WOD

Warm Up – 2 Min Row / Bike – 5Movement Prep – 5 reps of each – 2 Rounds

WOD
L3
10 Burpee Box Jump Overs 30/24”
20 Power Cleans 135/95#
30 Calorie Row
40 Deadlifts
50 Russian Kettlebell Swings 70/55#
60 Squats
70 Double unders
For Time

L2
10 Burpee Box Jump Overs 24/20”
20 Power Cleans 95/65#
30 Calorie Row
40 Deadlifts
50 Russian Kettlebell Swings 55/35#
60 Squats
35 Double unders
For Time

L1
10 Burpee Box Jump Overs 20/16”
20 Power Cleans 65/45#
30 Calorie Row
40 Deadlifts
50 Russian Kettlebell Swings 45/25#
60 Squats
140 Single unders
For Time

 

TUE 11/13/18 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 – Push Press – 9 – 7 – 5 (Add weight)

Strength WOD – Push Press – 3-3-3-3-3-3-3 (Compare to 8/3/18)

WOD
L3
15 – 12 – 9
Push Press 135/95#
Over the Bar Burpees
For Time

L2
15 – 12 – 9
Push Press 105/70#
Over the Bar Burpees
For Time

L1
15 – 12 – 9
Push Press 75/50#
Over the Bar Burpees
For Time

MON 11/12/18 – Veterans Day WOD –

Warm Up – 1 Min Bike / Row – Walking Lunge – Bear Crawl – Inchworm – 10 KB Goblet Squat – 10 Pass Thrus – 10 Around the world – 10 Back Rack Presses – 5 SOTTS presses – 5 Push ups – 5 Strict T2B – 5 Squats – 5 Strict Pull ups – Movement Prep – Power Cleans 7-5-3 (add to working weight) – 2 Wall Walks 1 HSPU

Veterans Day WOD
“Holleyman”

Screen Shot 2018-11-07 at 10.53.45 AM
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
L3
5 Wall ball shots, 20/14#
3 Handstand push-ups
1 Power Clean 225/155#
30 Rounds For Time

L2
5 Wall ball shots 16/12#
3 Pike Handstand push-ups
1 Power Clean 185/125
30 Rounds For Time

L1
5 Wall ball shots 14/10#
3 Modified Handstand push-ups
1 Power Clean 115/75
30 Rounds For Time

SAT 11/10/18 Strength – 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 8 Warm Up
1 x 6 Warm Up
5 x 5 Work to Heavies

Dumbbell Bench
3 x 8 Work to Heaviest

Strict Pull ups
3 x 8

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

 Partner WOD
L3
75 Snatches 75/55#
20 Box Jumps 24/20″
65 Thrusters 95/65#
20 Box Jumps
55 Hang Cleans 135/95#
20 Box Jumps
45 Deadlifts 225/155#
20 Box Jumps
For Time

L2
75 Snatches 55/35#
20 Box Jumps 20/16″
65 Thrusters 75/55#
20 Box Jumps
55 Hang Cleans 95/65#
20 Box Jumps
45 Deadlifts 185/125#
20 Box Jumps
For Time

L1
75 Snatches 45/25#
20 Box Jumps 16/12″
65 Thrusters 65/45#
20 Box Jumps
55 Hang Cleans 85/55#
20 Box Jumps
45 Deadlifts 135/95#
20 Box Jumps
For Time

FRI 11/9/18 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
Bar Work – 10 (each) Front Rack elbow raises – 3 Hang Power Cleans – 3 Hang Squat Cleans – 2 Rounds
Bar Work – 3 Power Cleans – 2 Squat Cleans – Warm Up
Strength WOD – Clean – 1-1-1-1-1-1-1 (Compare to 8/9/18)
WOD
L3
30 Power Cleans 135/95#
30 Wall Balls 20/14#
2 Rounds for Time

L2
30 Power Cleans 95/65#
30 Wall Balls 16/12#
2 Rounds for Time

L1
30 Power Cleans 65/45#
30 Wall Balls 12/10#
2 Rounds for Time

THU 11/8/18 WOD

Warm Up – 1 Min Jump Rope – Walking Lunge – 10 Squats – Trunk Twist – Arm Circles – 10 Push ups – Bear Crawl – Crabwalk – 10 Hollow Rocks – Zig Zag Jumps – Criss Cross Jumps – Pistol Progression (Squats/Standing on Box Pistol/Holding Rig/Holding Rings/Holding weight/ Pistol)

WOD
L3
800m Run
-Then-
10 Handstand push-up
10 One legged squat
3 Rounds
-Then-
800m Run
For Time

L2
600m Run
-Then-
10 Knees on Box HSPU
10 One legged squat to box
3 Rounds
-Then-
600m Run
For Time

L1
400m Run
-Then-
10 HOD Push ups
10 Squats
3 Rounds
-Then-
400m Run
For Time

WED 11/7/18 WOD

Warm Up – 2 Min Row – 10 Push ups – 10 Pull ups – 10 Sit ups – 10 Squats – 2 Min (each) Banded ankle Lunge – 2 Min (each) Banded elbow overhead – Movement Prep – 3 Reps of each – 3 Rounds

WOD
L3
9 Min AMRAP
9 Thrusters 95/65#
35 Double unders
Rounds + Reps
-Rest 2 Min-
9 Min AMRAP
9 Deadlifts 95/65#
9 Over the Bar Burpees
Rounds + Reps

L2
9 Min AMRAP
9 Thrusters 75/45#
15 Double unders
Rounds + Reps
-Rest 2 Min-
9 Min AMRAP
9 Deadlifts 75/45#
9 Over the Bar Burpees
Rounds + Reps

L1
9 Min AMRAP
9 Thrusters 55/25#
70 Single unders
Rounds + Reps
-Rest 2 Min-
9 Min AMRAP
9 Deadlifts 55/25#
9 Over the Bar Burpees
Rounds + Reps

TUE 11/6/18 WOD

Warm Up – 100m Run – Front Skip – Back Skip – Side Lunge – Spiderman – Inchworm – 10 Squats – 10 Push ups – 10 T2B – 10 Pull ups – 2 Min Lying Wall Squats – Then – 5 Goblet Squats / 30 sec Pride Squat / 5 Back Squats – 3 Rounds (add weight)

Strength WOD – Back Squat – 3-3-3-3-3-3-3 (Compare to 8/7/18)

WOD10 Min AMRAP
L3
10 Overhead Squats 95/65#
2 Rope Climbs to 15’
Rounds + Reps

L2
10 Overhead Squats 75/45#
2 Rope Climbs to AHAP
Rounds + Reps

L1
10 Overhead Squats 55/25#
3 Hand over Hands
3 Foot Wraps
Rounds + Reps

MON 11/5/18 HLC Baseline Re Test

Warm Up – 1 Min Row/Bike – Front Skip – Back Skip – Side Lunge – 10 Push ups – 10 Sit ups – 10 Squats – 10 Pull ups – 100m run – Crabwalk/Inchworm –

WOD
HLC – “Baseline” Re – Test (Compare to 10/2/18)

L3
500m Row
40 Squats Butt to Med Ball
30 HOD Push ups
20 Abmat Sit ups
10 Pull ups
For Time (“Baseline”)
-Rest 2 Min-
1 Mile Run
50 Burpees
For Time

L2
500m Row
40 Squats Butt to Med Ball
30 HOD Push ups
20 Abmat Sit ups
10 Banded Pull ups
For Time
-Rest 2 Min-
1200m Run
35 Burpees
For Time

L1
500m Row
40 Squats Butt to Med Ball
30 HOD Push ups
20 Abmat Sit ups
10 Ring Rows
For Time
-Rest 2 Min-
800m Run
25 Burpees
For Time

Foundations/beginners classes

Do you need some motivation and guidance when it comes to working out? We would love to have you join us at Crossfit Change! We have such an awesome community of people who are so supportive, encouraging, and motivating. Our classes are like personal training in a group setting, so you will always have a coach leading class and making corrections and modifications to make sure that you are moving well.

We have a foundations class that meets on Mon. and Wed. nights at 6:50pm. There are 5 classes that you will complete before joining regular classes. In these classes we teach the foundational movements of Crossfit and ease you into the Crossfit style of working out. You can start anytime! Cost is just $75 for the 5 classes of small group personal training with a level 2 trainer.

Contact us for your initial consultation.

WE ALSO OFFER PERSONAL TRAINING, HAVE NUTRITIONAL COUNSELING, AND AN ONSITE MASSAGE THERAPIST!

You Are Meant to Thrive…not just survive!

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