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

SAT 12/2/17 -Strength-

Join us on December 21st for the Cohen Weightlifting Seminar.  Improve on your Olympic lifts no matter your current level of performance.  Beginners and Olympians will benefit from Coach Cohen’s expertise.

Link to sign up:  https://www.eventbrite.com/e/crossfit-change-olympic-weightlifting-seminar-tickets-39835629440

Warm Up
250m Row
-Then-
10 Pass Thrus
10 Around the World
10 Back Rack Presses
10 OHS
2 Rounds
-Then-
Empty Bar
1 Snatch Deadlift
1 Hang Power Snatch
1 Hang Squat Snatch
3 Rounds

Hang Power Snatch
5 x 2
Hang Squat Snatch
5 x 2
Power Snatch
3 x 2
Squat Snatch
5 x 1
Back Rack Walking Lunges
3 x 10 (add 10# to last)

Max Time – Plank Hold

FRI 12/1/17 WOD

Skill/Mobility – 15 running singles / 10 DUs / 5 Burpees – 2 Rounds

WOD
1600m Run                                    L2 – 1200m                                    L1 – 800m
150 Double-unders                      L2 – 100DUs                                  L1 – 300 singles
50 Burpees                                    L2 – Same                                      L1 – 35 Burpees
800m Run                                      L2 – 600m                                      L1 – 400m
100 Double-unders                      L2 – 75 DUs                                   L1 – 200m singles
35 Burpees                                    L2 – Same                                      L1 – 25 Burpees
400m Run                                      L2 – 300m                                      L1 – 200m
50 Double-unders                        L2 – 35DUs                                    L1 – 100 singles
20 Burpees                                    L2 – Same                                      L1 – 15 Burpees
For Time

THU 11/30/17 WOD

Skill/Mobility – Empty Bar Clean by the stations (shin/knee/mid thigh/pockets/pwr clean/sqt cln)

Strength WOD
Clean Complex – 7 sets of the following:
1 Hang Power Clean
1 Hang Squat Clean
1 Power Clean
1 Squat Clean
**Rest 2 Min between each set**

WOD
10 Min – Every 20 seconds –
1 Squat Clean @ 80% of Heaviest weight used in the complex

Olympic Weightlifting Seminar

SIGN UP SOON!  THERE ARE LIMITED SPOTS AVAILABLE!

We are excited to have the opportunity to host this Olympic Weightlifting High Performance Record Breaking seminar at Crossfit Change with Olympian and 2 time Olympic Head Coach, Michael Cohen.
Expect to hit new PR’s as you go all out in the snatch and clean and jerk and get expert tips from the most decorated coach in the sport of Olympic weightlifting. Michael has produced medalists at all levels of competition, from National, International, Pan American and Olympic. He has also produced 43 National champions, 82 Jr. National Champions, 32 Jr. World team members, 9 Senior World Team Members (including gold medalists), 4 Youth World team members (winning silver and bronze this year), 2 Pan American gold medalists, and 4 Olympians.
Spend time with Michael Cohen and learn from an Olympian! If you want to break your lifting records, this is the place to be.

Michael Cohen has been active in the sport of Olympic Weightlifting for over 45 years. His years of experience as both an athlete and a coach give him the extensive knowledge to adapt technique to individual body types – making each athlete more efficient, which crosses over to all levels of athletics!

Enhance your current training experience with tips from the most decorated coach in the sport of Olympic Weightlifting! Michael’s seminars are designed for all levels of athlete, from beginner to advanced – athlete or coach!

Appropriate for all ages and levels of athlete.

Link to sign up:  https://www.eventbrite.com/e/crossfit-change-olympic-weightlifting-seminar-tickets-39835629440

WED 11/29/17 WOD

Skill/Mobility – Movement prep – 5 reps of each – 2 rounds

WOD (120608)
“Hope”
1 Min of Max reps at each station:
At the end of each movement, move directly to the next with no time for rest:
Burpees                                                        L2 – Same                                 L1 – Same
Power Snatch 75/55#                                L2 – 55/35#                               L1 – 35/15#
Box jump 24/20”                                         L2 – 20/16”                                 L1 – 16/12”
Thruster 75/55#                                         L2 – 55/35#                               L1 – 35/15#
Chest to bar Pull-ups                                 L2 – Pull ups                             L1 – Banded or Ring Rows
– Rest 1 Min –
3 Rounds for Total Reps

TUE 11/28/17 WOD

Skill/Mobility – 2 Min Shoulder Smash (each) (ball/wall) – Then – 10 Front Rack Elbow Raises / 7 Push Jerk – 2 sets

Strength WOD
Push Jerk – 7-7-7-7-7-7-7
**Rest 3 Min between sets**

WOD (120610)
½ Cindy
10 Min AMRAP
5 Pull-ups L2 – Banded L1 – Ring Rows
10 Push-ups
15 Squats
Rounds + Reps

FOUNDATIONS CLASS TONIGHT

COME SEE US TONIGHT! LOTS OF GOOD THINGS ARE HAPPENING AT CROSSFIT CHANGE! COME BE A PART OF OUR AWESOME COMMUNITY!
 
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
 

MON 11/27/17 WOD

Skill/Mobility – PVC 5 Pass Thrus / 5 SOTTS Presses / 5 OHS – 3 Rounds – Then – Empty Bar 7,5,3 (add wt each set)

Strength WOD
Overhead Squats – 1-1-1-1-1-1-1
**Rest 2 Min between sets**

WOD (120604)
21-15-9
Dumbbell Hang squat clean, 50/35# L2 – 45/30# L1 – 25/15#
Handstand push-ups L2 – Knees on Box L1 – Pike or HOD Push ups
For Time

SAT 11/25/17 – Strength –

Screen Shot 2017-11-13 at 1.42.12 PM

Warm Up
100m Run
10 PVC Pass Thrus
10 PVC Around the world
10 PVC SOTTS Presses
2 Rounds
-Then-
5 Ring Push ups
3 Handstands
2 Rounds
-Then-
3 Handstand Push ups
2 Wall Walks
2 Rounds

Bench
1 x 10
1 x 8
1 x 6
3 x 5

Weighted Pull ups
1 x 10 (strict)
1 x 8 (strict)
1 x 6 (add wt)
3 x 5 (add wt)

Dumbbell Front Rack Walking Lunge
3 x 10