TUE 3/26/19 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 – 5 – 3 (add weight)

Strength WOD – Overhead Squats – 1-1-1-1-1-1-1 (Compare to 1/22/19)

WOD – 13 Min AMRAP
L3
20 Box Jump Overs 24/20”
10 Pull ups
20 Burpees
10 Pull ups
20 Alt DB Snatches 50/35#
10 Pull ups
20 HOD Push ups
10 Pull ups
Rounds + Reps

L2
20 Box Jump Overs 20/16”
10 Banded Pull ups
20 Burpees
10 Banded Pull ups
20 Alt DB Snatches 40/25#
10 Banded Pull ups
20 HOD Push ups
10 Banded Pull ups
Rounds + Reps

L1
20 Box Jump Overs 16/12”
10 Ring Rows
20 Burpees
10 Banded Pull ups
20 Alt DB Snatches 40/25#
10 Banded Pull ups
20 HOD Push ups
10 Banded Pull ups
Rounds + Reps

Foundations class

Come try your first class for FREE!! Join us on Monday and Wednesday nights at 6:50pm for our foundations class to learn all about functional movements, and how to train at a high intensity. Each night is a different instruction and workout in a small group personal training session.

We have so much fun, build friendships and community, and get strong while getting in shape. It is like nothing you have done before! The support, encouragement, and motivation that you receive is like no other

CROSSFIT CHANGE
362 N. Main St.
Cornelia

Contact us for more information:
jeff@crossfitchange.com (706) 949-9556
carolyn@crossfitchange.com (706) 949-5949

MON 3/25/19 WOD

Warm Up – 3 Laps – Side Lunge – Goose Step – 10 Squats – 5 Down Dogs – Arm Circles – Trunk Twist – 10 Push ups – Inchworm – Bear Crawl – 10 Sit ups – 10 Pull ups – 3 way forearm stretch (30 sec each) – 15 sec bridge rest 10 sec 15 sec bridge – Bar Warm Up – 1 DL – 1 Power Pull – 1 Pwr Clean – 1 Squat Clean (3 Rounds)

Strength WOD – Clean – 3-3-3-3-3-3-3 (Touch & Go) (Compare to 12/27/18)

WOD – 12 Min AMRAP
L3
30 Double unders
15 Pull ups
5 Squat Cleans 135/95#
Rounds + Reps

L2
15 Double unders
15 Banded Pull ups
5 Squat Cleans 95/65#
Rounds + Reps

L1
60 Running Singles
15 Ring Rows
5 Cleans 65/45#
Rounds + Reps

SAT 3/23/19 -9am Strength – Bench – 10am Open Gym –

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

Bench – 30 sec banded chest stretch between sets –
1 x 10 Warm Up
1 x 8 Warm Up
1 x 8 Warm Up
3 x 8 Work to Heaviest
3 x 5 Work to Heaviest
3 x 3 Work to Heaviest

Dumbbell Bench
4 x 8 Work to Heaviest

As Strict as Possible Pull ups
4 x 8

Barbell Curls
3 x 8

THU 3/21/19 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 – 30 sec Front Squat Pride Squat – Bar Warm Up Front Squat – 7-5-3 –

Strength WOD – Front Squat – 3-3-3-3-3-3-3 (Compare to 1/18/19)

WOD – 15 Min Cap
L3
100 Double Unders
30 KB Sumo Deadlift High Pulls 55/35#
30 Burpees
30 Wall Balls 20/14#
30 Pull ups
For Time

L2
50 Double Unders
30 KB Sumo Deadlift High Pulls 45/25#
30 Burpees
30 Wall Balls 16/12#
30 Banded Pull ups
For Time

L1
100 Running Single Unders
30 KB Sumo Deadlift High Pulls 35/15#
30 Burpees
30 Wall Balls 14/10#
30 Ring Rows
For Time

WED 3/20/19 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 1/31/19)

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

TUE 3/19/19 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 – Bar Warm Up Push Press – 10-8-7

Strength – Push Press – 7-7-7-7-7 (Compare to 1/4/19)

WOD
3 Min AMRAP
Max Calorie Row
-Rest 1 Min-
3 Min AMRAP
Max Double unders/Single Unders
-Rest 1 Min-
3 Min AMRAP
Max Calorie Bike
For Total Reps

MON 3/18/19 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 – 8 – 7 Squats –

Strength WOD – Back Squat – 5-5-5-5-5-5-5 (Compare to 1/10/19)

WOD – 12 Min AMRAP
L3
12 Alt DB Snatch 50/35#
10 Burpees
8 Pull Ups
6 Toes to Bar
Rounds + Reps

L2
12 Alt DB Snatch 40/25#
10 Burpees
8 Banded Pull Ups
6 K290
Rounds + Reps

L1
12 Alt DB Snatch 30/15#
10 Burpees
8 Ring Rows
6 Lying Toes to Bar
Rounds + Reps