Category Archives: WOD

WED 12/13/17 WOD

Skill/Mobility – 1 Min (each) Pigeon Stretch / 1 Min Pride Squat – Then – 10 Front Rack Elbow Raises / 7 Front Squats – 2 Rounds

Strength WOD – Front Squat – 1-1-1-1-1-1-1
**Rest 2 Min between sets**

WOD
10 Ground to Overhead 95/65#                               L2 -65/45#                                 L1 – 55/35#
100yd Shuttle Sprint, 10 yards 10 lengths              L2 – 80yds                                  L1 – 60yds
3 Rounds for Time

MON 12/11/17 WOD

Skill/Mobility – 10 Side Lunges / 5 Banded Good Mornings – 2 Rounds – Then – Empty Bar – Deadlift 10,9,8

Strength WOD – Deadlift – 7-7-7-7-7-7-7
**Rest 2 Min Between Sets**

WOD (120615)
Amanda
9-7-5
Muscle-up                         L2 – 18-14-10 Pull ups / Ring Dips        L1 – 18-14-10 Ring Rows / Box Dips
Squat Snatch 135/95#    L2 – 105/70#                                            L1 – 65/45#
For Time

SAT 12/9/17 -Strength-

Warm Up
2 Laps
5 Banded Good Mornings
3 Rounds
-then-
5 GHD Sit ups
5 Hamstring Raises
3 Rounds
-then-
Empty Bar
Deadlift – 10,8,6

Deadlift
5 x 3 (add weight each set)
3 x 2 (work to heaviest)

Sumo Deadlift – 8,6,4 (start light and add weight)

Sumo Deadlift
5 x 3

Overhead Walking Lunge
3 x 10 steps (Bar or Dumbbell)

FRI 12/8/17 WOD

Skill/Mobility – Burgener Warm up / Empty Bar Snatch Complex – 3 pwr / 2 sqt – 3 Rounds

Strength WOD – Snatch Complex – 3 power / 2 squat (reset) – 7 sets to heaviest –
**Rest 3 Min between sets**

 WOD
21-15-9
Deadlift 225/155#                                 L2 – 165/115#                                             L1 – 95/65#
DB Thrusters 45/30#                            L2 – 35/20#                                                 L1 – 25/10#
For Time

THU 12/7/17 WOD

Skill/Mobility – 3 DB Squat Clean (add wt) / 2 Handstand Push ups – 3 Rounds

WOD
Nick
10 Dumbbell Squat Clean 45/30#                      L2 – 35/20#                                    L1 – 25/10#
6 Handstand push-ups (on dumbbells)             L2 – Knees on Box                        L1 – HOD Push ups
12 Rounds for Time

Foundations

DON’T PUT IT OFF ONE MORE DAY OR WAIT UNTIL THE NEW YEAR! Get started now on your fitness journey. Your health is important NOW and shouldn’t be something that you wait a month longer to start. Every day matters in your health!!! Taking care of yourself is the most important thing that you can do for you and your loved ones, and it should be at the top of your to-do list!

Our beginner class (Foundations) meets TONIGHT!!!

MONDAY’S and WEDNESDAY’S – 6:50pm. There are 5 classes that you will take which meet for 1 hour and 15 minutes with a LEVEL 2 certified trainer with MANY years of experience!!

The cost of our Foundations class is ONLY $75.

Contact us to set up your FREE initial personal one on one consultation and orientation! We love helping people change their lives and we want to help you!

jeff@crossfitchange.com (706) 949-9556
carolyn@crossfitchange.com (706) 949-5949

 

WED 12/6/17 WOD

Skill/Mobility – 2 Min shoulder smash (each) (ball & wall) /

Strength WOD – Shoulder Press – 7-7-7-7-7-7-7  
**Rest 2 Min between sets**

WOD
25 Lying Toes to Bar                                    L2 – 20 Lying T2B                                       L1 – 10 T2B
25 Double unders                                        L2 – 15 DUs                                                  L1 – 50 Singles
5 Rounds

-Then-

800m Run                                                      L2 – 600m                                                     L1 – 400m
For Time

TUE 12/5/17 WOD

Skill/Mobility – 2 Min Lying Wall Squats – Then – 5 Goblet Squats / 30 sec Pride Squat / 5 Back Squats – 3 Rounds (add weight)

Strength WOD – Back Squat – 5-5-5-5-5-5-5 (9/12/17)
*Rest 3 Min between sets*

 WOD
10 Min – Every 20 Seconds –
1 Back Squat @ 80% of 5RM
**If you are unable to keep up, then get as many reps as possible**

MON 12/3/17 WOD

Skill/Mobility – Rope Wrap Practice -Then – Clean & Jerk – 3 Rounds (start light and add weight)

 WOD (120611)

5 Rope Ascents to 15’                L2 – 5 climbs AHAP                                     L1 – 10 Hand over Hand
5 Clean & Jerks 145/95#            L2 – 115/75#                                                L1 – 65/45#
4 Rope Ascents to 15’                 L2 – 4 climbs AHAP                                     L1 – 8 Hand over Hand
4 Clean & Jerks 165/115#          L2 – 125/85#                                                L1 – 70/50#
3 Rope Ascents to 15’                 L2 – 3 climbs AHAP                                     L1 – 6 Hand over Hand
3 Clean & Jerks 185/135#          L2 – 135/95#                                                L1 – 75/55#
2 Rope Ascents to 15’                 L2 – 2 climbs AHAP                                     L1 – 4 Hand over Hand
2 Clean & Jerks 205/145#           L2 – 145/115#                                             L1 – 75/55#
1 Rope Ascent to 15’                    L2 – 1 climb AHAP                                       L1 – 2 Hand over Hand
1 Clean & Jerk 225/155#             L2 – 155/125#                                             L1 – 75/55#

For Time