Warm Up - 2 sets: 10 alternating Spiderman stretches - 10 leg swings/leg (across body) - 10 banded pass-throughs - 10 banded pull-aparts - 1 set: 1:00 bike, row, or Ski-erg (conversation pace) - :30 straight arm plank hold - :30 air squats - 1:00 bike, row, or Ski-erg (moderate pace) - :30 handstand hold - :30 walking lunges - 1:00 bike, row, or Ski-erg (moderate pace) - 10 shoulder presses (empty barbell) - 10 front rack lunges - 2 sets: 8 push presses - 8 alternating front rack lunges – Rest 1:00 between sets –

WOD (12 Min CAP)


20 push presses L3-75/55# L2-65/45# L1-55/35#


20 alternating front rack lunges

5 Rounds for Time

Stamina

:40 standing bike

:20 seated bike

12 Rounds Total Calories

Post WOD – Accumulate 1:30 bar hang

Warm Up - 2 rounds: :30 jumping jacks - 10 air squats - 10 shoulder tap + shoulder tap + push-ups - 10 band pull aparts – Hang squat cleans: 6 hang clean pulls – 6 hang muscle cleans - 6 tall squat cleans – 6 hang squat cleans – add wt – 6 hang squat cleans – Build up: Hang squat cleans – 5-5-2-2 -

Strength - Hang Squat Cleans - 2-2-2-2-2 - Heaviest Load -

WOD

:30 Max wall ball shots L3-20/14# L2-16/12# L1-14/10#

-Rest 1 Min-

6 Rounds Total Reps

Post WOD - 2 sets: :30 frog stretch - :30 couch stretch/leg

Warm Up

1 set:200-meter run, 600m bike, 250m row (slow)10 alternating hamstring scoops 10 arm swings

3 sets::30 running position drill per leg:30 lean and pull drill:30 running falling drill100-meter run– Practice maintaining a figure-4 body position on each run.1 set:200-meter run, 600m bike, 250m row (faster)10 unweighted good mornings10 arm circles

Mini rounds

3 rounds:

6 kettlebell swings, partner 1

6 kettlebell swings, partner 2

6 walking lunges, partner 1

6 walking lunges, partner 2

– Use workout load and practice fast transitions.

Partner WOD

800-meter run, 2400m bike, 1000m row

80 KB swings L3-55/35# L2-45/25# L1-35/15#

80 KB walking lunges

800-meter run, 2400m bike, 1000m row

– Run, bike or row together, and split KB work as desired.

For Time

Post WOD

3 sets:

:30 cobra stretch

:30 Spiderman stretch, left

:30 Spiderman stretch, right

Warm Up - 2 sets: 1:00 bike - 10 scorpion stretches (slow) - 10 cat cows (slow) - 5 up-downs - 2 sets: :30 bike - 10 good mornings + hops - 10 leg swings/leg - 5 burpees –

WOD I


10/8 Calorie bike L2-9/7 cals L1-8 rounds 9/7 cals
10 burpees L2-8 burpees L1-8 rounds

5 burpees

10 rounds for time

WOD II


3 weighted pull-ups


3 weighted dips

5 rounds for time


- 2 Min per round -

Post WOD - 30 reach-roll-lifts - 50 banded face pulls

Warm Up - 1 set: :30 mountain climbers - 10 alternating step-ups - 10 easy ring rows - 5 box jumps, slow - 10 strict AbMat sit-ups – Step down from the box - 1 set: :30 mountain climbers - 10 alternating step-ups - 10 single-ring ring rows - 10 box jumps, fast - 10 AbMat sit-ups – Step down from the box – Rope climb progression: 2 pull to stands – 3 standing single leg knee raises – 3 hanging single leg knee raises – 2 foot hook to stand – 3:00 rope climb practice – GHD sit up progression: 8 weighted abmat sit ups – 5 knee extensions + 5 GHD sit ups to parallel – 10 full GHD sit ups – Mini round: 1 set: 12 box jumps - 1 rope climb - 8 GHD sit-ups –

WOD


2 rope climbs L2-1 rope climb L1-3 pull to stands


10 GHD sit-ups L2-10 GHD to parallel L1-10 hollow rocks


20 box jumps L3-24/20” L2 20/16” L1-18/12”


– Step down from the box.

5 Rounds for Time

Post WOD - 1:00 couch stretch/leg - 1:00 banded lat stretch/arm

Warm Up - 1 set: 2:00 bike, row, or ski - 10 unweighted good mornings - 10 alternating Cossack squats - 10 alternating Samson stretches - 2:00 bike, row, or ski – Deadlift: Empty bar - :20 set up hold – 5 DL to knee – 5 DL to mid-thigh - 5 DL - 4 sets: 3 deadlifts – Start light, then add load and lift every 1:00 –

Strength – Deadlift - 5-5-3-3-1-1 – Start at 75% of 1-rep-max – Build to a 1-rep-max deadlift.

WOD


30 double-unders


3 wall walks


– Rest 1:00 –

5 Rounds Total Time

Post WOD - :45 scorpion stretch/side - :30 standing hamstring stretch/leg

Warm Up - 2 sets: 1:00 Row - 50-ft soldier kicks - 50-ft alternating quad stretch - 50-ft high knees - 50-ft butt kickers - 50-ft alternating walking lunges - 50-ft broad jumps - 50-ft skip for height - 50-ft skip for distance - 3 sets: 100/150m Row - 5 wall ball shots – Rest 1:00 between sets –

WOD

5 Min AMRAP


Row 500 meters L2-375m L1-250m


Max wall-ball shots L3-20/14# L2-16/12# L1-14/10#

Total Reps

– Rest 5:00 –

5 Min AMRAP


Row 500 meters L2-375m L1-250m


Max med-ball cleans L3-20/14# L2-16/12# L1-14/10#

Total Reps

Auxillary Work: 2 Min per round

4 sets:


20 GHD hip extensions


20 weighted sit-ups


20 banded side steps (moving right)


20 banded side steps (moving left)

Post WOD - 1:00 foam roll upper back - 1:00 bottom of squat hold (relaxed)

Warm Up - 1 set: 30 jumping jacks - 10 alternating Spiderman stretches - 10 push-ups to down dog - 1 set: 5 single-arm ring rows/arm - 10 deadlift-shrugs (from the hang position) - 5 ring rows - 10 hang muscle snatches - 1 set: 10 jumping chest-to-bar pull-ups - 10 snatch drops (partial squat) – 10 pull-ups - 10 high hang power snatch - 4 sets: 3 chest-to-bar pull-ups - 5 hang power snatches – Rest :30-1:00 between sets –

WOD


15 hang power snatches L3-95/65# L2-75/55# L1-45/35#


15 chest-to-bar pull-ups L2-15 pull ups L1-15 jumping c2b pull ups

3 Rounds for Time

Strength – Snatch or clean: 5 reps x 3 sets at 50-60% - 4 reps x 5 sets at 60-70%

Post WOD - 1:00 tricep lacrosse ball mash/side - 1:00 lat lacrosse ball mash/side

Warm Up:1 set: 200-meter run, slow - :30 alternating hamstring scoops - 3 sets: :30 running position drill per leg - :30 lean and pull drill - :30 running falling drill - 100-meter run – Practice maintaining a figure-4 body position on each run - 1 set: 200-meter run, faster - Single DB hang squat cleans: 6 DB hang clean pulls/arm - 6 DB hang muscle cleans/arm - 6 DB hang power cleans/arm - 6 DB front squats/arm - 6 DB hang squat cleans/arm - Double unders: alternate with partner - 2 sets: 30 singles - 20 high jump singles - 10 double unders -

Partner WOD

For time with a partner:

800-m run L2-600m L1-400m

then…

10 alternating rounds of:

10 alternating, single-DB hang squat cleans L3-50/35# L2-40/25# L1-30/15#

30 double-unders L2-15 double unders L1-30 singles

then…

800-m run L2-600m L1-400m

– Partners perform the runs together and then alternate full rounds of the 10-round couplet.

For Total Time

Post WOD

2 rounds:

1:00 calf roll/side

1:00 quad smash/side

Warm Up - 2 sets: 1:30 row/bike/ski/run - 5 inchworm + 1 push-ups - 10 empty-bar Romanian deadlifts - 3 wall walks - 10 empty-bar high pulls - 1 set: 3 handstand push-up negatives - 10 sumo deadlifts (empty barbell) - :20 handstand hold - 10 sumo deadlift + shrugs - 3 kipping handstand push-ups - 10 handstand shoulder taps, slow - 10 sumo deadlift high pulls - 5 kipping handstand push-ups - 2 set: 5 sumo deadlift high pulls (workout weight) - 5 handstand push-ups –

WOD I – 15 Min CAP


10 sumo deadlift high pulls L3-95-65# L2-75/55# L1-55/35#


10 handstand push-ups L2-7 pike push ups (floor / box) L1-7 HOD knee pushups

7 Rounds for Time

WOD II – 15 Min CAP

500m Row L2-375m L1-250m (2:00 or less pace)

Rest :30

5 Rounds for Time

Post WOD - 2 sets: 1:00 T-spine foam roll - :30 band pull-aparts

Warm Up – 2 sets: 1:00 on a machine - 10 twist and reaches - 10 side lunges (5/leg) - 5 goblet squats (light) - 5 paused goblet squats (light) – Empty bar: 3 ¼ squats – 3 ½ squats – 5 pause back squats – 5 back squats – Load up: 3 sets: 7 back squats (add weight each set) – Your first set of 10 should be at around 50% of your 1RM -

Strength – Back Squat - 10-10-7-7-4-4-1-1 (3 min per set)

Post WOD - 2 sets: :30 scorpion stretch hold/side - :30 pigeon stretch/leg

Warm Up - 1 set: 3:00 row, bike, or Ski-erg - 2 sets: :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats (15/10#) - 1 set: 10 snatch deadlifts (empty barbell) - 10 snatch deadlifts to mid-thigh - 10 snatch deadlift and shrugs - 10 muscle snatches - 10 overhead squats - 10 hang squat snatches - 10 squat snatches –

Strength – Snatch / Clean / Jerk (you choose) - 5 reps x 4 sets at 50-60% - 4 reps x 3 sets at 60-70%

Heaviest Load

WOD - 10 Min AMRAP


Burpee box jump-overs L3-24/20” L2-20/16” L1-18/12”

Total Reps

Post WOD - 2 sets: :30 foam roll IT band/leg - :30 lacrosse ball roll/foot

Warm Up - 3 sets:  : 20 high knees - : 10 rest - : 20 banded side steps - : 10 rest - : 20 banded good mornings - : 10 rest - : 20 Cossack squats (:10/leg) - : 10 rest - 3 sets: 10 wall-facing squats - 50 foot single-arm overhead kettlebell carry/arm - 1 set:  :30 row (easy pace) - 1 Turkish get-up/arm - :30 row (moderate pace) - 1 Turkish get-up/arm (increase weight) - :30 row (hard pace) - 1 Turkish get-up/arm (workout weight) –

WOD I (14 Min CAP)


21-18-15-12-9-6-3:
Calorie row


– Complete 2 kettlebell Turkish get-ups/arm after each set. L3-55/35# L2-45/25# L1-35/15#

WOD II (14 Min CAP)


300ft dumbbell farmers carry L3-50/30# L2-40/25# L1-30/15#


21 dumbbell push presses L3-50/30# L2-40/25# L1-30/15#

400-meter run L2-300m Run L1-200m Run


300ft dumbbell farmers carry


15 dumbbell push presses


400-meter run L2-300m Run L1-200m Run


300ft dumbbell farmers carry


12 dumbbell push presses


400-meter run L2-300m Run L1-200m Run


300ft dumbbell farmers carry


9 dumbbell push presses


400-meter run L2-300m Run L1-200m Run


*Use two dumbbells

For Time

Post WOD - 3 sets: :30 child’s pose - :15-:30 Samson stretch/leg

Warm Up - Front Skip - Back Skip - Walking Lunge - Side Lunge - 10 Squats - 10 Sit ups - Trunk Twist - Arm Circles - Bear Crawl - 10 Pull ups - 10 Push ups - Inchworm - 3 Laps

WOD

2024 Burpees - WE TAKE THE NUMBER OF PEOPLE…EVERY ABLE BODY COUNTS…DIVIDE 2024 BY THE NUMBER OF WARM BODIES PRESENT AND COMPLETE 2024 BURPEES AS A GROUP FOR TIME.

THEN WE ALL GET TO ENJOY FOOD AND FELLOWSHIP TO BRING IN THE NEW YEAR.  JUST BRING A DISH TO SHARE AND ENJOY!

START YOUR NEW YEAR’S EVE CELEBRATION WITH YOUR CROSSFIT CHANGE FAMILY!

Warm Up

1 set: 
35/50 calorie bike

3 sets:
10 wall-facing squats
50 foot single-arm overhead KB carry/arm

1 set: 
10 kip swings
1 Turkish get-up/arm

1 set: 
5 pull-ups
1 Turkish get-up/arm (increase weight)

1 set: 
5 pull-ups
1 Turkish get-up/arm (workout weight)

Partner WOD


120 pull-ups L2-jumping pull ups L1-Ring Rows


30 KB Turkish get-ups L3-50/35# L2-35/20# L1-25/10#


– Switch arms as needed - Share the work -

For Time

Friday 12/29/23

Warm Up - 2 sets:  50 single-unders - 15 air squats - 10 alternating plank reach-throughs - 2 sets:  :30 double-unders - 10 burpees - 2 sets:  30 double-unders - 5 push-ups to down dog –

WOD – 15 Min CAP

75 double-unders L2-35 DUs or attempts L1-75 high jump singles

20 hands off deck push-ups L2- hands off deck worm up L1- hands off deck knee pushups

5 rounds for time

Strength – Front Rack back step lunges – 10 (empty bar) 8 (add wt) 6-6-6-6-6-6-6 (alternating 3 each leg) (2:30 each round)

Post WOD - 2 sets:  :30 frog stretch - :30 couch stretch/leg

Warm Up – Partner Warm Up: On a 6:00 clock: Team that completes the most 100-meter intervals wins.

Partner A: Rows to 100 meters. For every meter partner A rows under or over 100 meters, BOTH partners must perform that many reps of a penalty movement.
Partner B: As soon as partner A gets off of the rower, partner B starts on their own 100 meter row.

• Penalty movements: False grip ring rows - Scap pull-ups - Kip swings - Jumping ring dips

1set: 3 ring dips - 3 low ring transitions - 5 ring swings - Every 2:00 x 4 sets: 1-5 muscle-ups – On the fourth set, perform AMRAP until failure.

Beginner: muscle-up transitions, pull-ups, ring rows - Intermediate: ring muscle-up, low ring muscle-up, 5 chest-to-bar pull-ups - Advanced: 5 ring muscle-ups

WOD

5 Min EMOM


:35 max-calorie row


5 Min EMOM


:40 max-calorie row


5 Min EMOM


:45 max-calorie row


5 Min EMOM


:50 max-calorie row

Score is Total Calories

Post WOD - 1:00 sit and reach (right leg) - 1:00 sit and reach (left leg) - 1:00 sit and reach (straddle)

Warm Up - 1 set: 1:30 row (easy) - 10 push-ups to down dog - 10 good mornings (empty barbell) - 10 alternating reverse lunges - 1 set: :45 row (easy) - :45 row (moderate) - 10 deadlifts (empty barbell) - 10 inchworms + push-up - 1 set: :30 row (easy) - 1:00 row (hard) - 2 wall walks - 10 deadlifts (95/135 lb) - 3 sets: 2 deadlifts – Build in load –

WOD I

AMRAP 8: 


2 wall walks L2-4 wall step ups L1-2 inchworm + pushups


2 deadlifts L3-315/205# L2-185/125# L1-95/65#

Rounds + Reps

WOD II

Every 3:00

500m Row - *rest with time remaining* L2-400m L1-250m

6 Rounds – Slowest 500m time is your score –

Post WOD - 3 sets: :30 couch stretch/side - :30 foam roll upper back - :30 foam roll lats/side

Warm Up - 1 set: 10 alternating Spiderman stretches - 10 Kang squats - 10 leg swings/leg (across the body) - 10 single-leg dumbbell deadlifts/leg - 1 set: 10 med-ball front squats - 10 alternating dumbbell deadlifts - 10 med-ball push presses to target - 10 alternating dumbbell deadlift + shrugs - 10 wall-ball shots – DB Snatch: 4 DB hang snatches per arm – 8 alt DB hang snatches x 2 – 8 alt DB snatches – Test Run: 2 sets: 10 alternating dumbbell snatches - 10 wall-ball shots – Rest :30 between sets –

WOD I


50 alternating DB snatches L3-50/35# L2-40/25# L1-35 reps @ 30/15#
50 wall-ball shots L3-20/14# L2-16/12# L1-35 reps @ 14/10#

2 Rounds for Time

WOD II – With a Partner

40 Turkish Get ups (You pick the weight)

*share the work

*only one works at a time

For Time (10:00 CAP) and LOAD

Post WOD - 3 sets: :20 banded shoulder stretch/side - 20 banded pull aparts

Luke 2:1-20

The Birth of Jesus

2 In those days Caesar Augustus issued a decree that a census should be taken of the entire Roman world. 2 (This was the first census that took place while[a] Quirinius was governor of Syria.)3 And everyone went to their own town to register.

4 So Joseph also went up from the town of Nazareth in Galilee to Judea, to Bethlehem the town of David, because he belonged to the house and line of David. 5 He went there to register with Mary, who was pledged to be married to him and was expecting a child. 6 While they were there, the time came for the baby to be born, 7 and she gave birth to her firstborn, a son. She wrapped him in cloths and placed him in a manger, because there was no guest room available for them.

8 And there were shepherds living out in the fields nearby, keeping watch over their flocks at night. 9 An angel of the Lord appeared to them, and the glory of the Lord shone around them, and they were terrified. 10 But the angel said to them, “Do not be afraid. I bring you good news that will cause great joy for all the people. 11 Today in the town of David a Savior has been born to you; he is the Messiah, the Lord. 12 This will be a sign to you: You will find a baby wrapped in cloths and lying in a manger.”

13 Suddenly a great company of the heavenly host appeared with the angel, praising God and saying,

14 “Glory to God in the highest heaven,    and on earth peace to those on whom his favor rests.”

15 When the angels had left them and gone into heaven, the shepherds said to one another, “Let’s go to Bethlehem and see this thing that has happened, which the Lord has told us about.”

16 So they hurried off and found Mary and Joseph, and the baby, who was lying in the manger. 17 When they had seen him, they spread the word concerning what had been told them about this child, 18 and all who heard it were amazed at what the shepherds said to them. 19 But Mary treasured up all these things and pondered them in her heart. 20 The shepherds returned, glorifying and praising God for all the things they had heard and seen, which were just as they had been told.