Category Archives: WOD

TUE 10/16/18 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 – 3-3-3-3-3-3-3 (Compare to 7/12/18)

WOD – With a Partner (Compare to 7/12/18)
6 Min AMRAP
10/8 Cal Bike
10 Burpees
-Rest 2 Min-
6 Min AMRAP
10/8 Cal Row
10 Burpees
Total Rounds + Reps

MON 10/15/18 WOD

Warm Up – 100m Run – Goose Step – Side Lunge – 100m Run – 10 Pass Thrus – 10 Around the World – 10 Push ups  – 100m Run – Inchworm – 10 Sit ups – 10 Push ups – 100m Run – Bear Crawl – Then – Movement Prep 2 Reps of each 4 Rounds

WOD

Complete 4 rounds for time.

  • 5 Handstand Push-Ups
  • 10 Alternating Pistol Squats
  • 15 Kettlebell Swings

-Rest 5 Min-

L3 – 1 Mile Run for Time
L2 – 1200m Run for Time
L1 – 800m Run for Time

SAT 10/13/18 Strength WOD – Overhead Squat – Open Gym – Partner WOD

Warm Up
2 Min easy Bike
Bear Crawl
10 Push ups
10 Lying T2B
10 Squats
10 Pull ups
-Then-
1 Set w/ PVC
2 Set w/ Empty Bar
*1 Snatch Balance
*1 Overhead Squat
*1 Power Snatch
*1 Overhead Squat

Overhead Pause Squat
3 x 3

Overhead Squat
5 x 3

Snatch Balance
5 x 1

Barbell Front Rack Walking Lunge
3 x 10 (add 10# to last)

Partner WOD
**Share the work on the row…complete a round before you switch otherwise**
1000m Row
-Straight Into-
12 Alternating Rounds
5 Deadlifts 225/155
10 Wall Ball Shots 20/14#
-Straight Into-
800m Row
-Straight Into-
10 Alternating Rounds
5 Goblet Squats 70/55#
10 KB Sumo Deadlift High Pulls
-Straight Into-
600m Row
-Straight Into-
8 Alternating Rounds
5 Deadlifts 225/155#
5 Goblet Squats 70/55#
For Time

FRI 10/12/18 WOD

Warm Up – Front Skip/Back Skip – Side Lunge – Goose Step – Tip Toe/Heel walk – Trunk Twist – Arm Circles – 2 Laps – 5 Push ups – 5 T2B – 5 Strict Pull ups – 5 Squats –
Movement Prep – 3 Power Clean – 3 Wall Ball Shots – 3 Pull ups – 3 Rounds

WOD
L3
800m Run
21 Power Cleans 135/95#
21 Wall Ball Shots 20/14#
21 Pull ups
-Rest 2 Min-
400m Run
15 Power Cleans 135/95#
15 Wall Ball Shots 20/14#
15 Pull ups
-Rest 1 Min-
200m Run
9 Power Cleans 135/95#
9 Wall Ball Shots 20/14#
9 Pull ups
For Total Time

L2
600m Run
21 Power Cleans 95/65#
21 Wall Ball Shots 16/12#
21 Pull ups
-Rest 2 Min-
300m Run
15 Power Cleans 95/65#
15 Wall Ball Shots 16/12#
15 Pull ups
-Rest 1 Min-
100m Run
9 Power Cleans 95/65#
9 Wall Ball Shots 16/12#
9 Pull ups
For Total Time

L1
400m Run
21 Power Cleans 65/45#
21 Wall Ball Shots 14/10#
21 Pull ups
-Rest 2 Min-
200m Run
15 Power Cleans 65/45#
15 Wall Ball Shots 14/10#
15 Pull ups
-Rest 1 Min-
100m Run
9 Power Cleans 65/45#
9 Wall Ball Shots 14/10#
9 Pull ups
For Total Time

THU 10/11/18 WOD

Warm Up1 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 – 2 Min Overhead Thoracic Extension –

Strength WOD – Overhead Squat – 3-3-3-3-3-3-3 (Compare to 6/28/18)

WOD
L3
5 Thrusters 95/65#
5 Box Jumps 24/20”
10 Rounds for Time

L2
5 Thrusters 75/55#
5 Box Jumps 20/16”
10 Rounds for Time

L1
5 Thrusters 55/35#
5 Box Jumps 16/12”
10 Rounds for Time

WED 10/10/18 WOD

Warm up – 100m Run – Goose Step – Side Lunge – Trunk Twist – Arm Circles – 10 Push ups – 10 Sit ups – 10 T2B – 10 Squats – 100m Run – Movement Prep – 5 reps of each – 2 Rounds

WOD
L3
10 Min AMRAP
12 DB Snatches (Rt/Lt) 50/35#
10/8 Cal Row
Rounds + Reps
-Rest 5 Min-
10 Min AMRAP
5 Snatches 115/85#
5 OTB Burpees
Rounds + Reps

L2
10 Min AMRAP
12 DB Snatches (Rt/Lt) 40/25#
10/8 Cal Row
Rounds + Reps
-Rest 5 Min-
10 Min AMRAP
5 Snatches 95/65#
5 OTB Burpees
Rounds + Reps

L1
10 Min AMRAP
12 DB Snatches (Rt/Lt) 30/15#
10/8 Cal Row
Rounds + Reps
-Rest 5 Min-
10 Min AMRAP
5 Snatches 55/35#
5 OTB Burpees
Rounds + Reps

TUE 10/9/18 WOD

Warm Up
30 sec single under – 5 Push ups – 5 Ring Rows – 10 Walking Lunge steps
30 sec high jump singles – 10 Abmat Sit ups – 5 Dumbbell Push Press – 10 Side lunges
30 sec double unders – 3 Wall Step ups – 3 Handstand holds – 5 Empty Bar Shoulder Press
Bear Crawl/Inchworm
Broad Jump

Strength WOD – Shoulder Press – 1-1-1-1-1-1-1 (Compare to 6/27/18)

WOD
L3
21-15-9
Sumo Deadlift High Pull 45/35#
Front Squat 135/95#
Shoulder to Overhead 135/95#
For Time

L2
21-15-9
Sumo Deadlift High Pull 35/25#
Front Squat 105/70#
Shoulder to Overhead 105/70#
For Time

L1
21-15-9
Sumo Deadlift High Pull 25/15#
Front Squat 55/35#
Shoulder to Overhead 55/35#
For Time

Foundations class

TODAY IS A GREAT DAY TO START YOUR NEW JOURNEY TOWARD BETTER HEALTH!!

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!

OUR FOUNDATIONS CLASS IS A GREAT WAY TO SEE WHAT CROSSFIT IS ALL ABOUT!! 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!

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

MON 10/8/18 WOD

Warm Up
2 Min Row/Bike/Run – Bear Crawl – Walking Lunge – 10 Push ups – 10 Squats – Crabwalk – Side Lunge – 10 Pull ups – 10 Banded Good Mornings – 10 Lying T2B – 2 Min Row/Bike/Run
Bar Work – 2 Clean & Jerks – 4 Front Rack Lunges – 3 Rounds

WOD – 6 Min AMRAP
1 Clean & Jerk – 2 Front Rack Weighted Lunges
3 Clean & Jerks – 4 Front Rack Weighted Lunges
5 Clean & Jerks – 6 Front Rack Weighted Lunges
Continue the pattern for 6 min – Total Reps

L3
155/105#
M – 135/85#
M+ 105/65#

L2
115/75#
M – 95/65#
M+ 75/55#

L1
65/45# KB Lunges – 25/15#
M – 55/35# No Weight Lunges
M+ 55/35# No Weight Lunges

– Then with the time remaining in class – 

Strength WOD – Deadlift – 7-7-7-7-7 (Compare to 7/3/18)

SAT 10/6/18 Strength – Deadlift – Open Gym – Partner WOD –

Warm Up 
2 Min Bike                                                                                  
5 Banded Good Mornings
3 Rounds
-then-
5 GHD Sit ups
5 Hamstring Raises
3 Rounds
-then-
Bar Work
Deficit Deadlift(standing on 45# plate)– 10,8,6 – warm up

Deficit Deadlift 
3 x 5 (add weight each set)

Deadlift
5 x 5

Back Rack Walking Lunge
3 x 10 steps (Bar or Dumbbell)

PARTNER WOD
100 double unders
80 wall balls 24/20
60 power snatch 95/65
40 over the bar burpees
50 Chest to bar pull-ups
60 overhead squats 95/65
80 wall balls
100 double unders
—————————–
For Time