Category Archives: WOD

THU 2/7/19 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 – Push Jerk – 9 – 7 – 5 (Add weight)

Strength WOD – Push Jerk – 5-5-5-5-5-5-5 (Compare to 11/21/18)

WOD
10 Abmat Sit ups
10 HOD Push ups
10 Air Squats
10 Rounds for Time

WED 2/6/19 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 – 7 (add weight)

Strength WOD – Overhead Squat – 7-7-7-7-7 (Compare to 11/27/18)

WOD – 12 Min EMOM
1 Back Squat @ 7RM (OHS)
1 Snatch Balance
1 OHS
**AMRAP if you can’t keep up**

TUE 2/5/19 WOD

Warm Up – 2 Min Row/Bike – Front Skip – Back Skip – Side Lunge – 10 Squats – 10 Push ups – 10 Sit ups – 10 Pull ups – 30 sec Goblet Pride Squat – 15 sec Bridge – 5 Burpees – Movement Prep – 5 reps of each for 3 Rounds (get to working weight)

WOD
L3
50 Calorie Row
50 Wall Ball Shots 20/14#
40 Pull ups
40 Deadlifts 225/155#
30 Goblet Squats 70/55#
30 Alt Dumbbell Snatches 55/45#
20 OTB Burpees
20 Alt Pistols
For Time

L2
50 Calorie Row
50 Wall Ball Shots 16/12#
40 Banded Pull ups
40 Deadlifts 165/115#
30 Goblet Squats 55/35#
30 Alt Dumbbell Snatches 40/30#
20 OTB Burpees
20 Alt Modified Pistols
For Time

L1
35 Calorie Row
35 Wall Ball Shots 14/10#
30 Ring Rows
30 Deadlifts 95/65#
25 Goblet Squats 45/25#
25 Alt Dumbbell Snatches 30/20#
20 OTB Burpees
20 Alt Box Pistols
For Time

Foundations classes

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

We offer constantly varied, high intensity, functional fitness. Every day is a completely different workout with a mixture of strength, cardiovascular endurance and gymnastics movements making it a well rounded program! The movements are functional meaning that they transfer to real life activities like picking up kids, moving heavy loads, putting things overhead. Moving at a high intensity is where the results are proven to happen!

 
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!
 
Stop making excuses or putting it off and just come and see what we are 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!
Contact us for more information and for a free consultation/orientation.
 
Jeff 706-949-9556 jeff@crossfitchange.com
Carolyn 706-949-5949 carolyn@crossfitchange.com

MON 2/4/19 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 – 5 Empty Bar SP,PP,PJ – 2 Min Banded elbow – Empty Bar Press Press – 10 – 7 – 5

Strength WOD – Push Press – 3-3-3-3-3-3-3 (Compare to 11/13/18)

WOD
L3
15 – 12 – 9
S2OH 155/105#
Front Squat
For Time

L2
15 – 12 – 9
S2OH 115/80#
Front Squat
For Time

L1
15 – 12 – 9
S2OH 65/45#
Front Squat
For Time

SAT 2/2/19 9am Strength – Bench – 10am 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
3 x 5 Work to Heaviest
2 x 3 Work to Heaviest

Dumbbell Bench
3 x 10 Work to Heaviest

Strict Pull ups
5 x 7 Add Weight

Partner WOD
21 Synchronized Air Squats
100ft Farmers Carry L3-70/55# L2-50/35# L1-30/15#
10 Slam Balls (as heavy as possible)
15 Deadlifts L3-225/155 L2-165/115# L1-75/55#
20 Calorie Row
4 Rounds for Time

FRI 2/1/19 WOD

Warm Up – 2 Min Row/Bike – Front Skip – Back Skip – Side Lunge – Spiderman – Inchworm – 10 Squats – 10 Push ups – 10 T2B – 10 Pull ups – 2 Min Banded Ankle Lunge (each) – Then – 5 Goblet Squats / 30 sec Front Rack (empty bar) Pride Squat / 5 Front Squats – 2 Rounds (add weight)

Strength WOD – Front Squat – 1-1-1-1-1-1-1 (Compare to 11/15/18)

WOD – 13 Min AMRAP
L3
5 Med Ball Cleans 20/14#
5 Handstand Push ups
5 C2B Pull ups
Rounds + Reps

L2
5 Med Ball Cleans 16/12#
5 Modified Handstand Push ups
5 Banded C2B Pull ups
Rounds + Reps

L1
5 Med Ball Cleans 14/10#
5 Pike/Knees on Box Push ups
5 Jumping Pull ups
Rounds + Reps

THU 1/31/19 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
3 Hang Power Snatches – 2 Hang Squat Snatches – 2 Rounds
Bar Warm Up – 1 Power Snatches – 1 OHS – 1 Squat Snatch – 3 Rounds

Strength WOD – Snatch – 1-1-1-1-1-1-1 (Compare to 11/19/18)

WOD – 12 Min EMOM
1 Snatch Deadlift @ 75% of 1RM
1 Hang Power Snatch
1 Squat Snatch
**AMRAP if you can’t keep up**

WED 1/30/19 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 Goblet Squats – 1 Min Pride Squat – Bar Work – 10 – 7 – 5 Squats –

Strength WOD – Back Squat – 3-3-3-3-3-3-3 (Compare to 11/6/18)

WOD (Compare to 1/9/19)
L3
100 Burpees
For Time

L2
75 Burpees
For Time

L1
50 Burpees
For Time

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