FRI 10/5/18 WOD

Warm Up – Front Skip/Back Skip – Side Lunge – Goose Step – Tip Toe/Heel walk – Trunk Twist – Arm Circles – THEN- PVC WORK – 10 pass thrus, 10 around the world, 10 v-ups, 10 supermans, trunk twist – THEN- Burgener warmup

Bar Work – 1 Power Snatch – 1 Hang Power Snatch – 1 Hang Squat Snatch – 1 Squat Snatch – 3 Rounds

Strength WOD – Snatch – 3 Power Snatch 2 Squat Snatch – 5 Sets working to heaviest – 

WOD – 12 Min AMRAP

L3
25ft Handstand Walk-Restart where your feet land
50ft Walking Lunge
25ft Broad Jump
Rounds + Distance

L2
2 Laps Handstand Around World (feet on box)
50ft Walking Lunge
25ft Broad Jump
Rounds + Distance

L1
50ft Bear Crawl
50ft Walking Lunge
25ft Broad Jump
Rounds + Distance

THU 10/4/18 WOD

Warm Up
2 Laps – Tip Toe Walk – Heel Walk – Walking Lunge Steps – Bear Crawl – Crabwalk – Inchworm
10 Squats – 10 Push ups – 10 Sit ups – 10 Pull ups
5 Banded Good Mornings – 5 Empty Bar Power Cleans – 3 Rounds

WOD – “The Chief” (Compare to 3/23/18)
3 Min AMRAP
3 Power Cleans 135/95#                               L2-115/75#                                    L1-85/45#
6 HOD Push ups
9 Squats
– Then Rest 1 Min –
Repeat for 5 Cycles for Total Rounds + Reps

WED 10/3/18 WOD

Warm Up – 100m Run – Front Skip – Back Skip – Side Lunge – Spiderman – Inchworm – 10 Squats – 10 Push ups – 10 T2B – 10 Pull ups – 2 Min Lying Wall Squats – Then – 5 Goblet Squats / 30 sec Front Rack Pride Squat / 10 Front Squats – 3 Rounds (add weight)

Strength WOD – Front Squat – 5-5-5-5-5-5-5 (Compare to 6/20/18)

WOD – Compare to 10/10/17
Complete as many reps as possible in 7 minutes of the following rep scheme:
3 Thrusters 100/65#                                   L2 – 75/55#                                  L1 – 55/35#
3 Chest to bar Pull-ups                              L2 – Pull ups                               L1 – Banded / RR
6 Thrusters 100/65#                                   L2 – 75/55#                                  L1 – 55/35#
6 Chest to bar Pull-ups                               L2 – Pull ups                               L1 – Banded / RR
9 Thrusters 100/65#                                    L2 – 75/55#                                  L1 – 55/35#
9 Chest to bar Pull-ups                               L2 – Pull ups                                L1 – Banded / RR
12 Thrusters 100/65#                                  L2 – 75/55#                                  L1 – 55/35#
12 Chest to bar Pull-ups

TUE 10/2/18 WOD – Healthy Lifestyle Challenge Baseline WOD –

Warm Up – 1 Min Row/Bike – Front Skip – Back Skip – Side Lunge – 10 Push ups – 10 Sit ups – 10 Squats – 10 Pull ups – 100m run – Crabwalk/Inchworm –

WOD
L3
500m Row
40 Squats Butt to Med Ball
30 HOD Push ups
20 Abmat Sit ups
10 Pull ups
For Time (“Baseline”)
-Rest 2 Min-
1 Mile Run
50 Burpees
For Time

L2
500m Row
40 Squats Butt to Med Ball
30 HOD Push ups
20 Abmat Sit ups
10 Banded Pull ups
For Time
-Rest 2 Min-
1200m  Run
35 Burpees
For Time

L1
500m Row
40 Squats Butt to Med Ball
30 HOD Push ups
20 Abmat Sit ups
10 Banded Pull ups
For Time
-Rest 2 Min-
800m  Run
25 Burpees
For Time

MON 10/1/18 WOD

THERE IS STILL TIME TO SIGN UP FOR THE HEALTHY LIFESTYLE CHALLENGE!

21-15-9 – 10 Min Cap
L3
Box Jumps 24/20′
Deadlifts 185/125 M155/105# M+135/95#
H.O.D. Push ups
For Time

L2
Box Jumps 20/16′
Deadlifts 135/95# M115/85# M+95/65#
H.O.D. Push ups
For Time

L1
Box Jumps 16/12′
Deadlifts 95/55# M65/35# M+45/25#
Knee H.O.D. Push ups
For Time

-Then-

Push Jerk (Compare to 6/19/18)
7-7-7-7-7

FRI 9/28/18 WOD

Warm up – 1 Min. Jump Rope – Walking Lunge – Tip toe walk – Heel walk – Side skip – 5 Push ups w/down dog – 5 Hollow holds – 5 Squats – 5 Strict Pull ups – Crabwalk – 5 handstands/step-ups – 1 Min. Jump Rope
**THEN**
Overhead banded mobility – 1 min. each side – 2 times
**THEN**
5 Box Jumps – 5 Push Presses – 5 Lying T2B – 3 Rounds

WOD – 20 Min AMRAP
L3
15 Box Jumps 24/20”
12 Push Presses 115/75#
9 Lying T2B
Rounds + Reps

L2
15 Box Jumps 20/16”
12 Push Presses 85/55#
9 Lying T2B

L1
15 Box Jumps 16/12”
12 Push Presses 55/35#
9 Lying T2B

**BONUS – SPEND 5 MINUTES ROLLING OUT CALVES AND BACK

THU 9/27/18 WOD

Warm Up
1 Min Row – 1 Min Bike – 100m Run – Walking Lunge – Side Lunge – Bear Crawl – Inchworm – 10 Squats – 10 Push ups – 10 Lying T2B – 10 Pull ups
Bar Work – 3 Hang Power Cleans – 3 Hang Squat Cleans – 2 Rounds
Bar Work – 3 Power Cleans – 2 Squat Cleans – Warm Up

Strength WOD – Clean – 3 Power – 2 Squat – 5 Sets (Compare to 6/22/18)

WOD
L3
10 DB Snatch 50/35#
50 ft Walking Lunge Carrying weight
4 Rounds for Time

L2
10 DB Snatch 45/30#
50 ft Walking Lunge Carrying weight
4 Rounds for Time

L1
10 DB Snatch 35/25#
50 ft Walking Lunge Carrying weight
4 Rounds for Time

Foundations

DON’T PUT IT OFF ONE MORE DAY! 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 TODAY!!! All of our workouts can be scaled to meet you at your fitness level. Each day is a different workout that uses functional movements which make everyday life easier. We also focus of healthy eating and an overall healthy lifestyle!

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!

Come find out what we are all about, and be a part of our Crossfit Change community!

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

For more information check out our website at: www.crossfitchange.com

WED 9/26/18 WOD

Warm Up – 100m Run – Bear Crawl – 5 Squats – 5 Push ups – 5 Sit ups – 5 Strict Pull ups – Goose Step – 1 Min Jump Rope – 100m Run – Movement Prep –

WOD (Compare to 9/25/17)
7 Min AMRAP
500m Row (10m=1rep)                               L2 – Same                   L1 – Same
25 Thrusters 45/35#                                   L2 – Same                   L1 – 35/15#
15 C2B Pull ups                                            L2 – Pull ups              L1 – Ring Rows
For Total Rounds + Reps

-Rest 5 Min-

50 Double unders                                        L2 – 25 DUs                  L1 – 100 Singles
10 Clean and Jerks 135/95#                       L2 – 95/65#                  L1 – 45/35#
3 Rounds for Time