Change for Change

30
Jun

Change for Change

Bring $5 if you want to change up your workout today.

Reminder of the BBQ after the workout on Saturday.

The workout starts and ends with 50 Box Jumps
4 rounds of:
5 Cleans (155/105#)
20 Squats

Compare to Sept.20/10

Thanks for the great idea CrossFit Kinetics!

43 Responses

  1. natacha

    WU x 2
    Front squats 1RM 155lbs (PR by 15 lbs!) Thanks girls for encouragements!

    Change for change (June 20th)
    AMRAP 3 min
    10 walking lunges
    5 front squat (60%: 80lbs)
    10 Double unders
    1 min rest
    (3 cycles)
    reps: 181

  2. Maria

    WU x 2
    Strength Shoulder Press
    5 x 45-50-55-60-65
    WOD
    The workout starts and ends with 50 Box Jumps
    4 rounds of:
    5 Cleans (60#)
    20 Squats
    time = 11:10

  3. Joanna

    WU x2
    Deadlift x1
    120 140 160 180 205PR

    50 Box jumps
    4 rounds
    5 power cleans 95#
    20 squats
    50 Box jumps
    10:20 PR by 4:50 🙂

  4. krista

    WU x2
    Squat cleans x5 35-55-65-75
    tried power cleans to pick workout weight – 75-85 (ugly, stuck with 75 for better form)

    WOD:
    50 box jumps (20″)
    4x 5 power cleans (75#) and 20 squats
    50 box jumps
    9:29

    Sept 20,10 i used 85 and did it in 9:37

    cash out: 3x ‘evil superman’ stretch – thanks for grunting along with me guy and ray!
    have a great weekend everyone!!

  5. Kevin

    Press x5 with 1min rest
    45-65-85-95-100

    Hurt neck on last press. Probably shouldn’t have done the workout.

    4 rounds
    5 HSPU (10#plates w/ reg. mat)
    25 Squats

    8:28

    Took over 2:30min to get my last hspu. Very disappointing.

  6. Amanda

    WU x2
    Strength: 10 OHS @ 45#, then 5 @ 45#

    WOD: ‘Nicole’
    AMRAP 20 min:
    – Run 400m
    – Max Pullups

    Rnd 1: 15 pullups
    Rnd 2: 15 pullups
    Rnd 3: 15 pullups
    Rnd 4: 15 pullups
    Rnd 5: 6 pullups
    Total: 66

  7. Squat Cleans 5RM -> 45-55-60-65-75 (Did 2 Power Cleans during this last set.) The squat part of this just kills my chicken legs. I’ve got to keep working on this. I know there’s a light at the end of the Front Squat Tunnel. There has to be. Please. Is anyone listening? I’m down here in the bottom of the Front Squat and I’m hurting very, very badly. I want to stand up but my legs are severely scrawny. Anyone? Help.

    Chose to do…
    3 rounds of:
    50 Double Unders
    50 Good Mornings (35#)
    11:03

  8. Mario

    Hey everyone, I’m reaching out to my fellow crossfiters for help, I’m in a bit of a pickle.

    Basically Im looking for a housemate in a lovely duplex close to Acadie & Champlain St.

    Shoot me an e-mail at if you know someone, have questions and/or are interested.

  9. Steph G

    Wu x 2

    Change to change Saturday chipper

    10 DL # 95
    20 pullups green band
    30 wall balls
    40 sittups
    150 singles
    40 walking lunges
    30 toes to rings
    20 power clean # 65
    10 front squat # 65

    Time = 21:48

    I Like longer wods w a variety of movements since their is no class tomorrow I thought it would be worth it to try this chipper. Sittups were unbroken. Toes to bar where the slowest. Regardless my time I’m satisfied w this since I. Haven’t been able to workout lately. Thanks, for coaching Marc!

  10. WU x2
    strength -back squats x1
    135,155,185,205,225,240(PR 5#)

    WOD
    50 Box jumps (20″)
    4 rounds
    5 power cleans 95#
    20 squats (unbroken)
    50 Box jumps (20″)

    Time = 10:31

  11. Tracy S.

    WU X2
    Strength: Shoulder Press (X1)
    55-60-65-70(f)-70(f)

    WOD: w/ 70# Clean & 18″ Box

    ==> Forgot to check my time…(???) 😕

    Actually liked the workout, but not feeling 100% tonight, so I know this will be alot better if it comes up again in the future.

    Happy Canada Day everyone… Enjoy the long weekend!

  12. Ed K

    Busy day for me…

    around 12 ..

    5K run for time

    25:09 pr by 1:07

    then at the gym

    WUx1

    then..
    4rounds for time of..
    5HSPU (Strict)
    25 Squats

    2:36

    then…

    For time
    10 Deadlifts 135#
    20 Pullups
    30 Wallballs 20# 10ft target
    40 sit ups
    50 DU
    40 Walking lunges
    30 T2B
    20 Power cleans 135#
    10 Front squats 135#

    9:52

  13. Gabriel

    WUx2

    Strength – Push Jerks X5
    95-100-105-110-115 kept it very light.

    Change for Change

    Did the June 22nd’s WOD

    5-10-15-10-5 reps of
    Deadlifts @ 135#
    Toes through Rings

    Time: 5:01

    Great to be back 🙂
    Superb job Hannah!

    Happy Canada Day fella CrossFitters!

  14. Dan

    Chipper WOD:

    10 Dead lifts @135
    20 Pullups
    30 Wall balls @20 lbs
    40 Sit ups
    50 DU
    40 Walking lunges
    30 T2B
    20 Power cleans @135
    10 Front squats @135

    12:23

    Fun workout, power cleans kind of sucked and so did the wall balls as usual.

  15. Hannah

    wu x 2

    800 m run with #10 for Sonia & baby GIRL

    strength single back squat: 85, 90, 95, 100, 105 (pr)

    50 box jumps 12″
    4 rounds of:
    5 Cleans (75#)
    20 Squats
    50 box jumps 12″ (30 steps)

    11:06

  16. Heidi

    WU x 2

    Back Squat x 5
    90-100-110-125-140

    WOD: 50 Box Jumps
    4 Rounds of 5 Power Clean @ 70% max = 80#
    20 squats
    then 50 Box Jumps

    Time = 9:20

    Exhausting!

    Happy Canada Day everyone. Take a moment tomorrow to celebrate this great county that we are privileged enough to call home!

  17. Lora

    MOB
    WU x 2
    Strength: Back squat (x3)
    100-120-140-160-180
    **have done this weight x5 but didn’t want to push it today 🙁 **

    WOD:

    50 Box Jumps 20″
    ———————–
    4 rounds
    5 power cleans (85#)
    20 squats
    ———————–
    50 Box Jumps 20″

    Time 9:48

    800m run with 14# med ball because “Its NOT a boy” 😉

    Great job 5:30 crew!

  18. Heather S

    WU x 2

    Deadlift X 3
    135 -155 -170 -185 -195

    WOD:
    50 Box Jumps (black box – yah!)

    4 Rounds
    5 Power Clean @ 70% max = 80#
    20 squats

    50 Box Jumps

    Time 11:56
    I was a little worried by the 100 box jumps so thanks Mark for the encouragement…glad you were right (again)!

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