Ryan

4
Apr

Ryan

Today is Change for Change! Bring your $5 if you want to avoid 105 burpees 🙂

Five rounds for time of:
7 Muscle-ups
21 Burpees

What's your favorite CrossFit shirt?

29 Responses

  1. Patrick

    Please cancel my 6:00am…too sick. Sorry for the short notice, was going to try but I’ve been up most of the night.
    -Amanda

    1. Amanda

      I know we’re supposed to call for the day/evening classes, but how do you want to be notified if it’s overnight/early morning?

  2. Patrick

    Backsquat 5x
    Since my back felt like jello because of WOD 11.2 yesterday, I stayed at 155lbs and worked form. Knees are still caving.

    WOD:
    Five rounds for time of:
    7 Muscle-ups
    21 Burpees

    18:47

  3. wu x 2
    strength – push press x 5
    45,50,55,65,75(PR5#)

    change for change

    AMRAP 8 min
    10 mountain climbers
    30 sec plank
    10 KBS (25#)

    Total – 4 rounds & 30 sec plank

    practice double unders

  4. Joanna

    WU x2
    Push Press x10
    50 60 70

    Ryan
    5 Rounds
    7 muscle-ups
    21 burpees

    25:11 Glad I was able to finish in under 30 mins, that was the most muscle-ups I’ve done in a workout so far!

  5. Steph G

    wu X2
    strength Deadlift’s 3’s
    100-110-115-130-150

    Change for Change march 7th
    30 DU (did 90 singles)
    20 KBS #35
    time 8:13

    Deadlifts where easy. Originally grabbed a #30 KBS but notice that on the 7th I did #35, so I change it. My time on the 7th was 6:23. KBS felt heavy today, for no particular reason.

  6. Jamie

    CFWU x 2

    Strength – Push Press x 5
    90-100-110-125-140(1)-135

    WOD – Change for Change – Games 11.2
    9 Deadlifts 155#
    12 Pushups
    15 Box Jumps 24″

    5 Rounds and 13 Box Jumps

  7. Tracy S.

    WU X2
    Practiced some Cleans & Jerks –> 45 – 65 – 75

    “Change for Change”
    Chose to do the GAMES WOD 11.1

    As RX’d…. AMRAP in 10 Mins.
    ~ 30 Double Unders
    ~ 15 Clean & Jerks @ 55#
    TOTAL: 2 Rounds + 30 DU’s

    Really pleased with the results!! 🙂 Wasn’t sure what to expect, but was hoping I could get at least 2. I would consider this my first WOD doing actual DU’s. I still have yet to conquer 2 in a row… but had a pretty good rhythm going when I started out with singles-double-single. Got winded pretty quick though.

    1. Jeff

      Great result! Looks like you should have signed up for the Games. Also… it’s kinda funny that you used to hate doubles and now you pay to do them.

  8. Marc H.

    mobility + 2(HSPU+C2B+Wallballs+pushups)
    practiced DU’s
    Mod. Ryan
    3 rounds of
    7 MU
    21 Burpees
    time 10:11
    Doing the WOD 11.3 Wednesday night so Mod. the WOD

  9. Marcel

    CFWU x 2

    Shoulder Press x 1

    85-100-115-130-135F

    Change for Change…

    AMRAP in 3 min. burpees = 46

    then…

    Row for 3 min. = 44 calories

    Total = 90

    Had to try this WOD rowing is a goat that needs some work…

  10. Gabriel

    WUX2

    Strength – Cleans X1
    95-115×2-135-155×2-175(f)-175(f)

    Change for Change…
    The long one from March 22’nd

    200 Single Unders
    50 Squats
    40 Situps
    30 Pushups(24 hand release + 6 reg, then an extra 3 hand realease for Eric haha)
    20 Chinups
    400 Single Unders
    20 Burpees
    30 Wall Ball (20#)
    40 Box Jumps (20″)
    50 Kettlebell Swings (53#)
    200 Single Unders

    Time –>28:34

    Great job 6:30 Crew!

  11. Steph F.

    WU x 2
    Squat cleans x 3: 45-55-65-75

    WOD: Ryan – scaled
    AMRAP 21 mins:
    21 pullups (yellow band)
    21 ring dips (green band)
    21 burpees

    4 rounds + 10 pullups

  12. Francis

    WU x 2
    push press x 5: 65-85-95-105-120

    WOD: Ryan – scaled
    AMRAP 21 mins:
    21 pullups (red band)
    21 dips
    21 burpees

    3 rounds + 20 pullups

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