Change for Change


Change for Change

If you want to switch up your workout, bring $5. Explanation of Change for Change.

21-15-9 reps
Squat Cleans (95/65#) (No dumping the bar)
Knees to Elbows (on a bar)
Hand release Pushups

She said, "It's only 12 pushups". I said, "You just wait".

63 Responses

    1. Marco

      I heard Kevin had a better picture of you but didn’t want to scare off potential new members with a picture of you crying in the fetal position!

  1. Maria

    Great Picture!
    WU x2
    No strength

    Frankenchipper (change for change)
    500m Row
    400m Run
    21 Kettlebell Swings (30#)
    12 Pullups
    50 Thrusters (35#)
    3 rounds of Cindy (5 pullups, 10 pushups, 15 squats)
    30 Box Jumps (20 #)
    21 Handstand Pushups
    30 Knees to Elbows ( first 10 on bar switched to rings, can’t quite get up to my elbows)
    30 Double Unders (90 singles)

    time= 24:08
    Thrusters by far the toughest part. I kinda liked it?

  2. Martine

    Love the Pic!
    Press 1x
    Back squats 1x

    Squat cleans (65#)
    HR pushups (knees)

    3 min plank (took me about 8 min to do 🙂 )

    Sooooo happy that I’m finally able to do regular v-snap!! (instead of knee bent v-snap). Great job everybody!

  3. Heather (Mum)

    WU X 2
    Strength X 1 Overhead Squat

    WOD Change for Change
    In 6 min.
    Row 750 m
    Weighted lunges for remaining time.
    25 lunges

    3 min. Plank Many times broken. Frank the Tank- 3 min. straight – no effort required.

  4. Kevin

    Hoodies w/ “CrossFit Moncton” on front and “Rest Later” on back – $35
    Colors – Black, Navy, Red, Dark Heather

    Men’s Long Sleeve w/ CFM logo on front and “Size doesn’t matter…Time does” on back and “Athlete” on the sleeve – $25
    Colors – Black, Navy, Red, Dark Heather

    Women’s Long Sleeve w/ CFM logo on front and “Size doesn’t matter…Time does” on back and “Athlete” on the sleeve – $25
    Colors – Black, Navy, Red

    There will be an order form at the gym. Please tell a coach what you’d like to order in person so that no order is missed.

    The order will be sent on Friday at 2:30pm.

  5. Great Picture!
    wu x 2
    strength – shoulder press x 1
    50,60,70,80(F),80(F),75(F),75 still a little dizzie from that bug I had over the weekend

    WOD: 21-15-9
    squat cleans (35#)
    HR push ups

    Time = 11:37
    cash out – 3 min plank – 1:15,1:05,1:00

  6. Greg Mac

    WU x 2
    Strength: Dead Lift x 1

    WOD: 21-15-9
    Squat cleans (65#)
    HR push ups

    Time = 12:29
    cash out – 3 min plank

  7. Michelle

    Deadlift x 1 115-135-145-155-165 (F) – 160 (PR 15#)

    Squat cleans (50-#)
    V-snap (Looked more like W snaps)
    HR pushups (knees)

    3 min plank Need to work on that! Ouch!

    Squat cleans felt brutal today?!

    Love the pic Amanda! Might use it next time someone asks: “What is Crossfit?”

  8. Steph G

    Great picture Amanda!!

    Front squat 1’s

    WOD as Rx’s
    Time= 17:11
    Poor form on squat cleans, lots of pulling resulted in slower mouvements. K2E were almost all one rep, still a new movement the Kipping isint great yet… Overall I liked this one 😉

  9. Heather S

    WU X 2
    Strength: OHS 3’s
    45-55-60-65-70-75 (PR for reps – matches 1 rep PR)

    Change for Change
    150 KBS @35#
    100 – 50


    3 min plank – unbroken

    Pretty good day at the gym!

      1. Corinna

        Thanks Lora and Maria. Tough one for sure! I would like to try this one with a whole class next time. It woud be fun to do with one with the both of you even though it would probably kill me! lol!

  10. Darsey

    Strength: push press 3 reps
    Wod: 21 15 9
    squat clean 95lbs. (65% of max)
    Hr pushups
    Time: 10:32
    Not very good at the plank, had to stop multiple times over 3 min

  11. Jamie

    CFWU x 2

    Strength – Overhead Squats x 3

    WOD – 2 Rounds of
    25 Knees to Elbows
    25 Ring Dips (Yellow)
    50 Double Unders
    Time: 10:53

    25 DUs in a row PR

    3 min plank,

  12. In St. John’s…

    Signal Hill Run —> 16:34

    PR. Wore my NB Minimus and they felt great! If you’re not familiar with Signal Hill…. it’s 1.5km to the top… and steep! Run time is round trip, up and back.

  13. Francis

    WU x2
    push jerk x 3

    21-15-9 (Rx’d)
    Squat Clean #95
    K2E (bar)
    HR Pushups

    I had a very hard time with the plank after this WOD. I did the 2 min plank yesterday unbroken but had to stop multiple times today for the 3 min plank.

  14. Jeff S

    wu x 2
    strength – shoulder press x 1
    WOD: 21-15-9. RX
    squat cleans
    HR push ups
    Time = 11:40
    Felt awesome on this WOD tonight.. Great job 5:30 class!
    cash out – 3 min plank – 1:00,1;00,1:00

  15. Lora

    WU x 2
    Strength: Cleans (x5)
    95-105-115-125 (PR reps)
    ** Only did 4 sets tonight. Cleans were feeling heavy. Having some issues with technique (grip, pulling with arms).

    21-15-9 (Rx’d)
    Squat cleans @ 65#
    HR push ups
    Time = 14:05
    ** K2E need work. Ate up a lot of time**

    Cashout – 3 min plank (3 x 1 min)

    Great job 5:30 crew! Everyone worked really hard tonight 🙂

  16. WUx2
    Cleans (x5)

    21-15-9 reps
    Squat Cleans (95#)
    Knees to Elbows (on a bar)
    Hand release Pushups

    8:49 (I think not really sure)

    Daily squat to 190#

    That was indeed a tough one!! Shaking for 10 mins afterwards- Great job everyone!!!

  17. Nadine

    Strength: Shoulder Press x 5 25-30-35-40-45 (45 x 4 … the last one would NOT go up! lol)

    21-15-9 reps
    Power Clean (bad knee) @ 35lbs
    Modified V-Snaps
    HR Push ups (Women PU)

    Time: 8:50

    SO HAPPY to be back!! A week with no crossfit = NO FUN!!
    Hope Im not sick again for a long long time!! 😀

  18. Gabriel

    Strength – OHS x3
    75-85-95-105-115(PR for Reps)

    WOD as Rx’d
    21-15-9 reps
    Squat Cleans (95#)
    Knees to Elbows
    Hand release Pushups

    Time–> 15:30

    3min Plank broken in 3 sets 1:30,1:00 and 0:30

    Great job 6:30 crew!

  19. Blake R

    WUx2 (Strict pull-ups, 5 with/5 without band each time)

    Strength – Back Squat x5

    “Change for Change”
    Bench Press x 3
    95-110-120-135-155-160(1, PR)

    3 min plank (2 x 1:30)

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