TUE 4/17/18 WOD

Warm Up
1 Min Row or 1 Min Bike or 2 Lapss -Then-PVC Work-10 Pass Thrus-10 Around the World-5 Goblet Squats– 2 Rounds
1 Min Row or 1 Min Bike or 2 Laps-1 Min Pride Squat – 5 Squats – 5 Strict Pull ups – 5 Push ups – 5 T2B – 10 side lunge – 2 Rounds
Empty Bar Work – 8, 7,5

Strength WOD – Back Squat – 3-3-3-3-3-3-3 **Rest 2:30 between sets** (Compare to 1/3/18)

WOD
10 Min AMRAP
5 Thrusters 95/65#
7 Snatches 95/65#
9 Sumo Deadlift High Pull 95/65#

Rounds + Reps

MON 4/16/18 Partner WOD

Warm Up
2 Laps – Tip Toe Walk – Heel Walk – Goose Step – Side Lunge – PVC Trunk Twist – 10 Pass Thrus – Then –
10 Push Ups – 10 Sit ups – 10 Squats – 10 Pull ups (5 strict) – Bear Crawl – Then –
Movement Prep – 5 reps of each movement – 2 Rounds

WOD
20 Min AMRAP – One Partner works at a time – Break up the work any way you want –
10 Box Jumps 24/20”                                   L2-20/16”                                      L1-16/12”
20 Hang Power Cleans 95/65#                  L2-65/45#                                     L1-55/35#
30 Med Ball Abmat Sit ups 20/14#          L2-16/12#                                      L1-14/10#

40 Burpees
Rounds + Reps

NO 9am Strength or 10am OPEN GYM – SAT 4/14/18

 

There will be no Saturday classes this Saturday.  We will be moving equipment into the gym and would appreciate any and all help with this undertaking.  We are meeting at CrossFit 754 between 9:30am and 10:00am.  Hopefully we can get everything moved and begin incorporating the equipment into the CrossFit Change experience.

Hope to see you in the morning with your moving pants on!

FRI 4/13/18 WOD

WOD
15 Min AMRAP
2 Rope Climbs to 15’                                    L2-2 to AHAP                             L1-6 Hand over Hand
20 Wall Ball Shots 20/14#                           L2-16/12#                                   L1-14/10#
Run 200 meters                                             L2-Same                                     L1-Same

Rounds + Reps

THU 4/12/18 WOD

Strength WOD – Push Jerk – 5-5-5-5-5-5-5 **Rest 2:30 between each set** (Compare to 12/22/17)

WOD
15 SumoDeadlift High Pull 95/65#              L2-75/55#                                      L1-45/25#
10 OTB Burpees
3 Rounds for Time

CrossFit Change / CrossFit 754 Merger

CrossFit Change / CrossFit 754 Merger

We are excited to announce that the CrossFit 754 family will be joining us here at CrossFit Change in the next few weeks! Jeremy and Laura Pirkle are also joining our CrossFit Change staff and we are ecstatic that they will be coming back home to where their CrossFit journey began. Jeremy and Laura will be offering Nutritional Consulting and Counseling, so be ready to up your fitness game by cleaning up your nutrition. More info on Nutritional services coming soon!

You will be seeing some new faces in our gym over the coming weeks so make sure to make them feel welcome and help them as they get the lay of the land here at CrossFit Change. We welcome all of our new members and look forward to the opportunity to bring you into the CrossFit Change family.

TUE 4/10/18 WOD

Strength WOD – Snatch Complex – Power Pulls 3 x 3 – Then – 3 Power Snatch (T/G) 2 Squat Snatch (Reset) – 5 Sets working to heaviest weight

WOD
“Randy”
75 Power Snatches 75/55#                         L2-55/35#                                      L1-45/25#
For time