Change for Change

31
Jan

Change for Change

Today is Change for Change. Bring $5 to switch up your workout.

“Air Force”

20 Thrusters (95/65#)
20 Sumo deadlift high pulls
20 Push Jerks
20 Overhead squats
20 Front squats

For every minute on the minute you have to perform 4 burpees. Starts with 4 burpees.

*20 minute cap

Compare to Nov.4/11

Terry assumes the CrossFit position

71 Responses

  1. WU x 1
    35 Birthday Burpees for time – 2:55

    Back Squats x 5
    95-115-125-135-145 (PR reps)

    WOD: “Air Force” @ 55# (70% of OHS)
    – 20 Thrusters
    – 20 Sumo Deadlift High Pulls
    – 20 Push Jerks
    – 20 Overhead Squats
    – 20 Front Squats

    * Every minute on the minute, do 4 burpees.

    Time: 8:44

  2. WU x 1
    35 Birthday Burpees
    Happy b-day Leesa!! Great job with the 100 burpees 🙂

    Strength 5’s
    Front Squat
    75-85-95-105-115

    WOD
    Air Force Rx 65 lbs
    20 thrusters
    20 SDHP
    20 Push Jerks
    20 OHS
    20 Front Squats

    Every minute on the minute, do 4 burpees.

    Time: 18:58

    After a weekend full of drinks: I can say this WOD whats crazy hard for me, lots of burpees for 6 am but I am glad I did Rx, Is not that many WODs that I can do as prescribed, so really happy I was able to finish before the 20 min cap.

    Have a great day everyone!!

  3. Rachel

    WU x 1
    35 Birthday Burpees
    Happy b-day Leesa!! Enjoy your day off
    Strength – Shoulder press x 1
    50,60,70,80(F),75(F)

    WOD : Air Force 20 min cap
    20 Thrusters (40#)
    20 SDHP
    20 Push Jerks
    20 OHS
    20 Front Squats

    Every minute on the minute, do 4 burpees.

    Time: 10:59

  4. Gilles

    WU x 1
    35 Birthday Burpees
    Happy b-day Leesa!! Enjoy your day off
    Strength – Shoulder press
    95×5,105×4,110×2,115×1

    WOD : Air Force 20 min cap
    20 Thrusters (75#)
    20 SDHP
    20 Push Jerks
    20 OHS
    20 Front Squats

    Every minute on the minute, do 4 burpees.

    Time: 9:35

  5. Amanda

    35 Birthday burpees for Leesa

    No strength

    WOD @ 55#: 16:54

    This was a horrible workout for me and although I’m getting better at listening to my body, I definitely should have taken a rest day today. Glad I’ve got tomorrow off.

  6. Chantal L.

    WU x 1 + 35 b-day burpees for Leesa! Happy b-day!

    WOD @ 65# (rx’d) = 14:48. It was very tempting to do change for change this morning, but I’m glad I stuck with the program and did this WOD!

    1. Chantal L.

      Also, no strength. Did some foam rolling on the legs and lacrosse ball stuff on my A$$ and shoulders! Felt really good. Unlike right now, I can barely walk.

  7. WU x 1
    35 Birthday Burpees – Happy Birthday Leesa. Now I know for next year not to drink so much on my b-day so I can do your b-day burpees;)

    Front Squats x 3
    95-105-115-120-130

    WOD: “Air Force” @ 75# (75% of OHS)
    – 20 Thrusters
    – 20 Sumo Deadlift High Pulls
    – 20 Push Jerks
    – 20 Overhead Squats
    – 20 Front Squats

    * Every minute on the minute, do 4 burpees.

    Time: 11:55

    I thought for sure after the first 5 OHS I had too much weight, but hung in there and finished strong. Squats aren’t my friend but surprisingly Push Jerks wore me out the most.

  8. Shannon

    WU X 1
    35 birthday burpees for the wonderful Leesa:) HAPPY BIRTHDAY~

    No strength. Foam rolling instead.

    WOD: “Air Force” @ #55
    – 20 Thrusters
    – 20 Sumo Deadlift High Pulls
    – 20 Push Jerks
    – 20 Overhead Squats (Had to go down in weight to #50 because my form was awful).
    – 20 Front Squats

    Time: 8:40

    Similar to Elba, I had two busy bachelorette weekends back to back eating and drinking things I NEVER do. This has had a crazy effect on my workouts. I feel awful and not motivated. No wonder I stay away from crappy food. Hopefully I will be back to normal this week.

    Great work to everyone at 6am…especially those who rx’d it. It was a tough one.

  9. Jamie

    CFWU x 2

    Strength – Push Press x 5
    95-105-115-130

    WOD – “Air Force”
    20 Thrusters 95#
    20 Sumo deadlift high pulls
    20 Push Jerks
    20 Overhead squats
    20 Front squats
    4 Burpees every minute

    Time: 11:53

    I can barely walk, icing legs now…

  10. Darsey

    Wu x 2
    Strength OHS x 1
    55-65-70-75-85 then 85 x 2 and again 85 x 2

    WOD – “Air Force”
    20 Thrusters 50#
    20 Sumo deadlift high pulls
    20 Push Jerks
    20 Overhead squats
    20 Front squats
    4 Burpees every minute
    time: 7:36

  11. Deadlift – 5RM
    135-185-225-275-310 (PR for reps by 5#)
    They felt great tonight!

    WOD (95#):
    20 Thrusters
    20 SDHP
    20 Push Jerk
    40 Front Squats

    Time —> 17:49

    I have a love/hate relationship with that WOD. 😉

  12. Tracy S

    WU X2
    Strength: Power Cleans
    (x5) 55 – 65 – 75 … (x1) 85 – 90 – 95 – 100

    “CHANGE for CHANGE” – Chose the Jan 13 WOD.
    15-12-9-6-3 reps
    ~ Squat Cleans @ 55#
    ~ Bar-facing-Burpees
    TIME: 13:39

    Tried this one Jan 13, but ended with a DNF – and alot of wheezing. So figured this was my opportunity to try it again at a lower weight, and FINISH it. Tried to keep a steady pace and focus on breathing. It got tough in the last sets, but no wheezing today.
    After yesterday’s lunges and today’s squats, it’s time to give my legs and butt a rest!! 🙂

    Happy SNOW day tomorrow! 🙂

  13. Corinna

    WU

    Worked on kipping toes to bar and the 5 different movements for the WOD

    WOD: Rx @ 65 lbs

    Time: 10:53

    Tough one indeed. The OHS took me a while. I wanna do this one again in the near future.

  14. Heidi

    WU x 2

    OHS x 1:
    70-85-100-110-120 (5# PR)

    Air Force as Rx’d
    Time = 12:40

    I did this WOD in November & remember wanting to quit. I found it much better today. Got a PR of 1:05.

  15. Jeff S

    Wu x 2
    Strength OHS x 1
    45×10-95×8-115-125-130 (last one felt a bit wonky so ended there)

    WOD – “Air Force” @ 95#
    20 Thrusters
    20 Sumo deadlift high pulls
    20 Push Jerks
    20 Overhead squats
    20 Front squats
    4 Burpees every minute
    time: 11:36 Or somewhere close to that.. Did this one in nov at 75# and was 12:10, very happy with results over three months, but felt way worse after today’s WOD than any I’ve done so far, well except for preggo WOD, which I’m secretly hoping to never see again! Lol

  16. Lora

    WU x 2 (pushups on rings)

    Deadlift (x3)
    95(10)-135(5)-185-225-245-265

    WOD “Air Force” as Rx @ 65#
    20 Thrusters
    20 SDHP
    20 Push Jerks
    20 OHS
    20 Front Squats
    4 burpees every minute on the minute
    (start with burpees)

    Time = 8:54

    Had 9:55 in Nov/11 so a PR of 1:01. Very pleased with this.
    Was able to complete thrusters and SDHP unbroken in their respective minutes, then things got pretty broken up…

    Great work 5:30 crew 🙂

  17. Frank

    WU x 2
    OHS x 5
    65-70-75-85-95 (PR of 15# for reps)

    WOD: “Air Force” @ 65# (60% of OHS)
    – 20 Thrusters
    – 20 Sumo Deadlift High Pulls
    – 20 Push Jerks
    – 20 Overhead Squats
    – 20 Front Squats

    * Every minute on the minute, do 4 burpees.

    Time: 8:44
    time of 11:48 in nov/11 at same weight – PR of 3:04

  18. Julie

    WUx2
    Strenght front squat 75-85-95-100-105

    WOD @45#
    every min on the min do 4 burpees
    20 Thrusters
    20 SDHP
    20 Push Jerk
    20 OHS
    20 Front squat
    time: 12:33
    This one was a tough one but i kinda really liked it alot ?! I hope to practice Snatches with more weight so that i can do this one Rx next time 🙂

  19. Andy

    WU x 2

    Strength – overhead squats x 5
    65-75-85-95-95

    WOD – “Air Force” @65
    20 Thrusters
    20 SDHP
    20 Push Jerks
    20 Overhead squats
    20 Front squats
    4 Burpees every minute
    Time: 9:45

  20. Sheldon W.

    WU x 2

    Strength was Front Squat.

    1x 95, 115, 135, 155, 175lbs
    I have been stretching my forearms and trying to improve my shoulder and wrist mobility for the past few weeks and what a difference tonight. A 55lbs increase in weight from last time and all due to improved mobility. Thanks to Kevin for the helpful articles and pointers.

    WOD = Airforce @ 85lbs
    Time = 16:49

    This was a challange after yesturday’s WOD. I was realy struggling with the overhead squats . I think I may need a rest day.

  21. WU x 1

    Strenght: Backsquat up to 165#

    WOD “Air Force” as Rx @ 65#
    20 Thrusters
    20 SDHP
    20 Push Jerks
    20 OHS
    20 Front Squats
    4 burpees every minute on the minute
    (start with burpees)

    Time = 12:40 I think

  22. Chris S

    WU x 2

    Back Squats x 5
    135-225-245-265-275 (PR reps)

    WOD: “Air Force” as rx’d
    – 20 Thrusters
    – 20 Sumo Deadlift High Pulls
    – 20 Push Jerks
    – 20 Overhead Squats
    – 20 Front Squats

    * Every minute on the minute, do 4 burpees.

    Time: 14.40

  23. natacha

    WU x 2
    Push jerk 5RM: 85#

    Change for change: BOGO (jan 11th 2012)
    3 rounds
    10 T2B
    20 front squats (65#)

    then 3 rounds of
    10 T2B
    20 DU

    time: 10:34

    than 50 burpees (5 x 10)

  24. Heather S

    WU X 2
    Strength – OHS 3’s
    50-60-70-75

    Change for Change (Jan 12)
    12 Rounds
    30 sec weighted box steps (20″) @ 55#
    30 sec rest

    132 reps as Rx

    Yay for Rx – last time was 137 reps on black box @ 45# so I guess that’s a PR.?. For all of you who “Air Forced” well done – that was scary!

  25. Bender

    Mobility
    WU X 2
    Strength: Push Press, 3 x 110-120-130-150- got one at 170

    WOD: 14:56 (started with 85 til OHS, then had to drop down to 65) Big time gut check. Humble pie for dinner ha.

    Rule of the day, read the workout percentage instructions carefully and listen to Kevin.

    Good job folks.

  26. Greg Mac

    WU x 2
    Strength: Push Press x 5
    70-80-95-105-110

    WOD: “Air Force” 65#
    – 20 Thrusters
    – 20 Sumo Deadlift High Pulls
    – 20 Push Jerks
    – 20 Overhead Squats (Switched to Back Squats after 2 minutes of trying to do 1 OHS..grrrr)
    – 20 Front Squats

    * Every minute on the minute, do 4 burpees.

    Time: 10:56

  27. Marcel

    WU x 2

    OHS x 5

    75-80-85-95-110

    Opted for “Change for Change”…Did Jackie, followed by AMRAP Cindy with 15 min. cap. Score is rounds of Cindy.

    Got 3 rounds***

    *** Screwed up yet again, did 15 situps instead of squats. Kevin pointed this out during round two, but said to keep going.

  28. Raychell

    WU X 1
    Strength Shoulder Press(5’s)
    45-50-55-60
    Modified Air Force with 15# Dumbbells
    20 Thrusters
    20 Deadlifts
    20 Push Jerks
    20Front Squats
    20 Front Squats
    Every minute on the minute do 2 up/downs

    Time = 20 minutes and only got to the second set of 20 Front Squats with 18 remaining
    This was tough! Thanks everyone for the encouragement.

  29. Leesa

    Thanks for all the Birthday Wishes 🙂

    WUX2

    Skipped Strenght to Foam Roll

    Changed Wod to 100 Burpees

    Time 14:29 PR of 18 seconds

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