Author Archives: jeffwilson

TUE 12/4/18 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 – Shoulder Press – 5-5-5-5-5-5-5 (Compare to 8/14/18)

WOD – 12 Min EMOM
5 S2OH @ 85% of 5 rep SP
5 OTB Burpees
**AMRAP if you can’t keep up

MON 12/3/18 WOD

Warm Up – 1 Min Bike/Row – 1 Min Jump rope (15 sec intervals) – Tip toe Walk – Heel Walk – Zig zag jump – Goose Step – Side Lunge – Bear Crawl – 10 Push ups – 10 Sit ups – 10 Squats – 10 Pull ups – Movement Prep – Perform 4 reps of each movement for 2 rounds

WOD
L3
400m Run
20 Alternating Dumbbell Snatches 35/15#
30 Double unders
15 Handstand Push ups
50ft Walking Lunge with dumbbell
-Rest 2 min-
400m Run
15 Alternating Dumbbell Snatches 50/30#
30 Double unders
12 Handstand Push ups
50ft Walking Lunge with dumbbell
-Rest 2 Min-
400m Run
10 Alternating Dumbbell Snatches 70/45#
30 Double unders
10 Handstand Push ups
50ft Walking Lunge with dumbbell
For Time

L2
300m Run
20 Alternating Dumbbell Snatches 25/10#
15 Double unders
15 Modified Handstand Push ups
50ft Walking Lunge with dumbbell
-Rest 2 min-
300m Run
15 Alternating Dumbbell Snatches 35/25#
15 Double unders
12 Modified Handstand Push ups
50ft Walking Lunge with dumbbell
-Rest 2 Min-
300m Run
10 Alternating Dumbbell Snatches 55/35#
15 Double unders
10 Modified Handstand Push ups
50ft Walking Lunge with dumbbell
For Time

L1
200m Run
20 Alternating Dumbbell Snatches 15/10#
60 Single unders
15 HOD Push ups
50ft Walking Lunge with dumbbell
-Rest 2 min-
200m Run
15 Alternating Dumbbell Snatches 25/15#
60 Single unders
12 HOD Push ups
50ft Walking Lunge with dumbbell
-Rest 2 Min-
200m Run
10 Alternating Dumbbell Snatches 35/25#
60 Single unders
10 HOD Push ups
50ft Walking Lunge with dumbbell
For Time

SAT 12/1/18 – 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 3 Work to Heaviest

Dumbbell Bench
3 x 5 Work to Heaviest

Strict Pull ups
3 x 5 Add Weight

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

 Partner WOD
1000m Row
-Then-
12 Alternating Rounds
5 Deadlifts 225/155#
10 Wall Ball Shots 25/20#
-Then-
800m Row
-Then-
10 Alternating Rounds
5 Goblet Squats 70/55#
10 KB Sumo Deadlift High Pull 70/55#
-Then-
600m Row
-Then-
8 Alternating Rounds
5 Deadlifts 225/155#
5 Goblet Squats 70/55#
For Time

L2
185/125# Deadlift
18/14# Wall Ball
55/45# Goblet Squats

L1
135/95# Deadlift
16/12# Wall Ball
45/35# Goblet Squat

FRI 11/30/18 WOD

Warm Up – 2 Min Row or 2 Min Bike – 10 Lying Leg Raises – 5 Banded Good Mornings – 5 Push ups – 5 T2B – 5 Squats – 5 Strict Pull ups – 2 Rounds
Empty Bar Work – 10, 7, 5 – Add weight each set (small increments)

Strength WOD – Deadlift – 3-3-3-3-3-3-3 (Compare to 8/20/18)

Movement Prep
WOD

10-9-8-7-6-5-4-3-2-1
L3
Power Cleans 155/105#
Box Jumps 30/24”
GHD Sit ups
For Time

L2
Power Cleans 115/85#
Box Jumps 24/20”
Med Ball Abmat Sit ups
For Time

L1
Power Cleans 75/45#
Box Jumps 20/16”
Abmat Sit ups
For Time

THU 11/29/18 WOD

 Warm Up – 2 Laps – Front Skip – Back Skip – Goose Step – Side Lunge – PVC Trunk Twist – 10 Pass Thrus – 10 Back Rack Presses – Then –
10 Push Ups – 10 Sit ups – 10 Squats – 10 Pull ups (5 strict) – Crabwalk / Inchworm / Bear Crawl

WOD20 Min EMOM
L3
Min 1: 12 HSPU
Min 2: 12 C2B Pull ups
Min 3: 12 Burpees
Min 4: 40 Double unders
**AMRAP if you can’t keep up**

L2
Min 1: 12 Modifited HSPU
Min 2: 12 Banded C2BPull ups
Min 3: 10 Burpees
Min 4: 20 Double unders
**AMRAP if you can’t keep up**

L1
Min 1: 12 Knees on Box / HOD Push ups
Min 2: 12 Banded Pull ups
Min 3: 8 Burpees
Min 4: 80 Single unders
**AMRAP if you can’t keep up**

WED 11/28/18 WOD

Warm Up – Front Skip – Back Skip – Side Skip – Walking Lunge – Goose Step – Crabwalk/Inchworm – 10 Squats – 10 Push ups – 10 Sit ups – 10 Pull ups – Empty Bar – 5 Pwr Clean – 5 S2OH – 5 DL – 15 sec bridge hold – 3 Pwr Clns j- 3 S2OH – 3 DL

WOD
L3
30 Med Ball Cleans 20/14#
20 Power Cleans 115/85#
30 Med Ball Cleans
20 Shoulder to Overhead
30 Med Ball Cleans
20 Deadlifts
30 Med Ball Cleans
20 Burpees
30 Med Ball Cleans
For Time

L2
30 Med Ball Cleans 16/12#
20 Power Cleans 85/55#
30 Med Ball Cleans
20 Shoulder to Overhead
30 Med Ball Cleans
20 Deadlifts
30 Med Ball Cleans
20 Burpees
30 Med Ball Cleans
For Time

L1
30 Med Ball Cleans 14/10#
20 Power Cleans 55/35#
30 Med Ball Cleans
20 Shoulder to Overhead
30 Med Ball Cleans
20 Deadlifts
30 Med Ball Cleans
20 Burpees
30 Med Ball Cleans
For Time

TUE 11/27/18 WOD

Warm Up – 1 Min Bike/Row – Bear Crawl – Tip Toe / Heel Walk – 5 Squats – 5 Strict T2B – 5 Push ups – 5 Strict Pull ups – 10 PVC Pass Thrus – 10 Around the World – 5 Back Presses – 5 Snatch Balance – 5 SOTTS presses – 5 OHS – 2 Min Thoracic Ext (Bar / Roller or Med Ball)

Strength WOD – Overhead Squat – 7-7-7-7-7 (8/23/18)

WOD – 12 Min EMOM
ODD Min – 1 Back Squat – 1 Snatch Balance – 2 OHS @ 90% of OHS 7RM
EVEN Min – 40 Double Unders – L2 – 20 DUs – L1 – 80 Singles
**AMRAP if you can’t keep up**

MON 11/26/18 WOD

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THIS IS WHERE YOU SHOULD HAVE BEEN ON THURSDAY AT 9am. Giving thanks with our CrossFit Change Family!!!

Warm Up
100m run – Front Skip – Back Skip – Goose Step – Side Lunge – PVC Trunk Twist – 10 Pass Thrus – 10 Back Rack Presses – Then –
10 Push Ups – 10 Sit ups – 10 Squats – 10 Pull ups (5 strict) – Crabwalk / Inchworm
Movement Prep – 5 Reps of each rep – 3 Rounds

WOD (Compare to 5/17/18)
“Fight Gone Bad!”
L3
Wall-ball shots, 20/14#
Sumo deadlift high-pull 75/55#
Box jump, 20/16”
Push press, 75/55#
Cal Row
3 Rounds for Total Reps

L2
Wall-ball shots 16/12#
Sumo deadlift high-pull 55/35#
Box jump, 16/12”
Push press, 55/35#
Cal Row
3 Rounds for Total Reps

L1
Wall-ball shots 14/10#
Sumo deadlift high-pull 45/25#
Box jump, 16/12”
Push press, 45/25
Cal Row
3 Rounds for Total Reps

SAT 11/23/18 Strength – Back Squat – Open Gym – Partner WOD –

Warm Up
250m Row
200m Run
-Then-
Sampson Stretch Walk
Side  Lunge
1 Min Pride Squat
10 Goblet Squats
2 Rounds

-Then-

Empty Bar Work (add weight each set)
1 x 10 Back Squat (5 Pause)
1 x 7 Back Squat (4 Pause)
1 x 5 Back Squat (3 Pause)

Back Squat
5 x 3 @ 80% of 1RM

Front Squat
5 x 2 @ 85% of 1RM

Hamstring Raises (with weight if possible)
5 x 5 (Slow descent)

Back Rack Walking Lunge
3 x 10 steps

Partner WOD – TBA

FRI 11/23/18 9am WOD ONLY!!!

**WE WILL HAVE A 9am class ONLY on Friday 11/23/18!!!

Warm up – 1 min Bike / Row – 2 Burpees – 5 Pull ups – 5 Lying T2B – 5 Squats – 5 Push ups – 1 min Bike / Row – 5 Banded Good Mornings – 5 SDLHP – 1 Lap – 1 Lap Shuffle

WOD
L3
10 Min EMOM
ODD Min – 10/8 cal bike
EVEN Min – 10 Burpees
– Rest 5 Min –
10 Min EMOM
ODD Min – 15 Sumo Deadlift High Pull 45/35#
EVEN Min – 10 KB Swings 70/55#
**Turns into AMRAP if you can’t keep up**

L2
10 Min EMOM
ODD Min – 9/7 cal bike
EVEN Min – 9 Burpees
– Rest 5 Min –
10 Min EMOM
ODD Min – 12 Sumo Deadlift High Pull 35/25#
EVEN Min – 10 KB Swings 55/35#
**Turns into AMRAP if you can’t keep up**

L1
10 Min EMOM
ODD Min – 8/6 cal bike
EVEN Min – 8 Burpees
– Rest 5 Min –
10 Min EMOM
ODD Min – 10 Sumo Deadlift High Pull 25/15#
EVEN Min – 10 KB Swings 35/15#
**Turns into AMRAP if you can’t keep up**