Author Archives: jeffwilson

TUE 1/29/19 WOD

Warm Up – 2 Laps – Walking Lunge – Side Lunge – 10 push ups – 10 sit ups – 10 Pull ups – 10 Squats – 1 Lap Shuffle – Arm Circles – 10 PVC SP,PP,PJ – 2 Min Banded elbow – Empty Bar Shoulder Press – 10 – 7

Strength WOD – Shoulder Press – 7-7-7-7-7 (Compare to 11/2/18)

WOD
L3
9 Min AMRAP
5 Wall Ball Shots 20/14#
5 Clean & Jerks 115/80#
Rounds + Reps

L2
9 Min AMRAP
5 Wall Ball Shots 16/12#
5 Clean & Jerks 85/55#
Rounds + Reps

L1
9 Min AMRAP
5 Wall Ball Shots 14/10#
5 Clean & Jerks 65/45#
Rounds + Reps

MON 1/28/19 WOD

Warm Up – 3 Laps – Walking Lunge – Side Lunge – Trunk Twist – Arm Circles – 10 Squats – 10 Down Dogs – 10 Pull ups – 10 Push ups – 10 T2B – Inchworm – Broad Jump – Movement Prep – 5 reps of each movement

WOD
L3
100 Double unders
40 Shoulder to Overhead 115/80#
40 Box Jump Overs 24/20”
40 Front Squats
40 OTB Burpees
40 Toes to Bar
40 Power Cleans
100 Double unders
For Time

L2
50 Double unders
40 Shoulder to Overhead 85/55#
40 Box Jump Overs 20/16”
40 Front Squats
40 OTB Burpees
40 K290
40 Power Cleans
50 Double unders
For Time

L1
200 Single unders
40 Shoulder to Overhead 65/45#
40 Box Jump Overs 16/12”
40 Front Squats
40 OTB Burpees
40 Lying T2B
40 Power Cleans
200 Single unders
For Time

SAT 1/26/19 – Front Squat – 10am Open Gym / Partner WOD –

Warm Up
250m Row
-Then-
Sampson Stretch Walk
Side Lunge
10 Down Dogs
1 Min Tricep Smash (bar on rack)
1 Min Pride Squat
10 Goblet Squats

-Then-

Bar Warm Up (add weight each set)
1 x 10 Front Squat (5 Pause)
1 x 7 Front Squat (4 Pause)
1 x 5 Front Squat (3 Pause)

Front Squat
5 x 5 @ 80% of 1RM (4 Min each set)

Front Squat
3 x 3 @ 85% of 1RM (5 Min each set)

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

Back Rack Walking Lunge
3 x 10 steps

Partner WOD
30 Clean & Jerk 135/95# L2-95/65# L1-65/45#
20 Over the Bar Burpees
100 Double unders / Single unders
24 Clean & Jerk
20 Over the Bar Burpees
100 Double unders / Single unders
18 Clean & Jerk
20 Over the Bar Burpees
100 Double unders / Single unders
12 Clean & Jerk
20 Over the Bar Burpees
100 Double unders / Single unders
For Time

FRI 1/25/19 WOD

Warm Up – Movement Prep

WOD
L3
30 Cal Row
60 Double unders
30 Sumo Deadlift High Pull 45/35#
60 Box Jumps 24/20”
30 Burpees
60 Walking Lunge Steps
30 Lying T2B
60 HOD Push ups
30 Wall Ball Shots 20/14#
For Time

L2
30 Cal Row
30 Double unders
30 Sumo Deadlift High Pull 35/25#
60 Box Jumps 20/16”
30 Burpees
60 Walking Lunge Steps
30 Lying T2B
60 HOD Push ups
30 Wall Ball Shots 16/12#
For Time

L1
30 Cal Row
120 Single unders
30 Sumo Deadlift High Pull 25/15#
60 Box Jumps 16/12”
30 Burpees
60 Walking Lunge Steps
30 Lying T2B
60 HOD Push ups
30 Wall Ball Shots 14/10#
For Time

AppleTown Throwdown 4

Where: CrossFit Change, Cornelia, GA

When: Saturday, April 27th

Partner WODs: Male/Male Female/Female

Rxd – Intermediate – Beginner Levels

$50 per person ($100 per team)

Age groups TBA

WODs TBA

Mark your calendar and spread the word!!!

THU 1/24/19 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 – Back Rack Push Jerk – 9 – 7 (Add weight)

Strength WOD -Back Rack Push Jerk – 7-7-7-7-7

WOD – 11 Min AMRAP
50ft Bear Crawl
50 ft Broad Jump
10 DB Snatch 50/35# L2-40/25# L1-30/15#
20 Abmat Sit ups
Rounds + Reps

WED 1/23/19 WOD

Warm Up – 3 Laps – 10 PVC Pass Thrus – 10 Around the World – 10 Back Presses – 10 Good Mornings – 5 Down Dogs – 5 Up Dogs – 5 Inchworms – 10 Side Lunges – 10 Up/Over Lunge – 10 Push ups – 10 Lying T2B – 10 Pull ups – 10 Squats – 10 Lying Leg Raises – Bar Warm Up 10 – 7 – 5

Strength WOD – Deadlift – 5-5-5-5-5-5-5 (Compare to 11/1/18)

WOD – 12 Min AMRAP
L3
25 Burpees
15 Kettlebell Swings 55/35#
5 Power Cleans 155/125#
Rounds + Reps

L2
25 Burpees
15 Kettlebell Swings 45/25#
5 Power Cleans 115/85#
Rounds + Reps

L1
25 Burpees
15 Kettlebell Swings 35/15#
5 Power Cleans 95/55#
Rounds + Reps

TUE 1/22/19 WOD

Warm Up 1 Min Bike – Walking Lunge – Side Lunge – Trunk Twist – Arm Circles – 10 Push ups – 10 Abmat Sit Ups – 10 Squats – 10 Pull ups
1 Min Row – Crabwalk – Inchworm – 2 Wall Walks – 10 PVC Pass Thrus – 10 PVC Back Rack Shoulder Press – 5 SOTTS Presses – 2 Min Overhead Thoracic Extension – Bar Warm Up – 7 – 5 – 3 (add weight)

Strength WOD – Overhead Squat – 1-1-1-1-1-1-1-1 (Compare to 10/30/18)

WOD
L3
4 Min AMRAP
8 Med Ball Cleans 20/14#
8 Pull ups
Rounds + Reps
-Rest 4 Min-
4 Min AMRAP
8 Wall Ball Shots 20/14#
4 Burpees
Rounds + Reps

L2
4 Min AMRAP
8 Med Ball Cleans 16/12#
8 Banded Pull ups
Rounds + Reps
-Rest 4 Min-
4 Min AMRAP
8 Wall Ball Shots 16/12#
4 Burpees
Rounds + Reps

L1
4 Min AMRAP
8 Med Ball Cleans 14/10#
8 Ring Rows
Rounds + Reps
-Rest 4 Min-
4 Min AMRAP
8 Wall Ball Shots 14/10#
4 Burpees
Rounds + Reps

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**