Change for Change

31
May

Change for Change

Bring in $5 to switch up your workout.

8 rounds
30 sec Handstand Hold
20 Double Unders

What is Mario thinking?

86 Responses

  1. Kevin

    Power Cleans x3
    115-135-155-175-190 (PR for reps! – it’s been a good week so far)

    8 rounds
    30 sec Handstand Hold
    20 Double Unders

    7:58

    Very tough on shoulders.

    1. Amanda

      Nice PR AND nice time on the wod. I just did it and I have f’ing idea how you did it in 8 minutes?! Impressive!

  2. Chantal L.

    WU x 2
    Deadlifts x 3
    135-165-195-225-235

    WOD
    8 rounds
    30 sec. Overhead hold (110# for first 2, dropped to 100 # after)
    20 DU

    14:56

    Tip of the day: It’s worth paying 5 $ to switch your WOD

  3. Shannon

    WUx2
    Strength (Ring Dips- 2 skinny bands)
    10-10-10-10-10

    WOD: 8 Rounds
    30 Second Overhead Hold (85#)
    20 DU

    Time: 9:50

    On my second round, my mind was saying ‘YOU CAN DO THIS’ but my body was saying ‘YOU’RE AN ABSOLUTE IDIOT’. I almost listened to my body and ditched weight but I’m glad I sided with my mind. This one was tough but all mental. I have NEVER sworn so much in my life. My shoulders and wrists are still throbbing.

    Good luck with everyone this evening lol IT BURNSSSSSSSSSSSSS πŸ™‚ Change for change?

  4. Sebastian

    Shoulder Press (x5)
    65 75 85 95 110 (used my legs a bit in the last rep)

    8 Rounds:
    30 sec. handstand hold
    20 DUs
    Time: 12.04

  5. Michelle

    WU x 2
    OHS x 5 45-50-55-60-65 (x3) Thanks for the video Kevin, it’s really helpful. I tried to concern myself with technique, and not getting a PR

    WOD
    8 rounds
    30 sec. Overhead hold (75# for first 2, dropped to 70 # after)
    20 DU

    16:20

    If you are going to finish last at something, Crossfit is the place to do it. WOW, THANKS for all the support everybody!!!

    Pat, I thought it was hilarious, when you told me that my “explicit string of words” wasn’t even a word, and to just pick up the bar!

  6. Lora

    Crazy pic Mario! πŸ™‚ Love it!

    Kevin should post that pic on the door – “Property protected by Super Mario”

  7. Maria

    β€œHang On”
    5-10-15-10-5 reps
    Deadlifts (100#)
    Toes through Rings

    time= 5:56

    Change for change. Hang on is right! wow

  8. Amanda

    Lunchtime nooner!

    WOD rx’d: 13:05.

    Well that was humbling – I went in thinking I was pretty good at handstands. lol

  9. Tom

    wu as posted
    deadlift 5 @ 185, 205, 225, 235, 250 (pr of 15)
    need to work on my math i was supposed to go to 240.

    8 rounds of hand stand hold for 30 secs and 60 singles
    time 12:59
    that was just plain miserable on the shoulders so if i forget to thank you Kevin you will understand i hope.

  10. wu x 2
    strength – Back squats x 5
    135, 155, 175, 185, 195 (hold at the bottom for 2-3 sec)

    WOD : 8 rounds
    30 sec Hand stand hold
    scale – 60 singles

    Time = 14.05 (Thanks Kevin for the help on my last three rounds)

  11. Kim

    WUx2
    Strength Deadlifts
    145-155-165-175-185 (PR) all X5

    WOD: 8 Rounds
    30 Second Overhead Hold (80#)
    20 DU

    Time: 12:08

    This was the first time I attempted DU’s in a WOD…only stuck to singles before. My first round I went all 20 unbroken which my previous record was 6! It didn’t go as smooth for the rest of the workout but I stuck with it. I think I was swearing a lot in the end πŸ™‚

  12. WUx2 (toes to bar only one rep… ran out of time)

    Push Press x 1
    45-65-90-115(F)-115 (20# PR)

    WOD as Rx’d:
    14:42

    I could have done about 1 minute or possibly 2 shorter if my underpants would have been cooperating.

    I really loved this wod! Any new moves like that, that I’m able to do, I find really exciting. Another one I really liked was the frog(?)

    1. Im unable to find the proper term for the frog leap things on the internet! It was a wod at the old gym…. really fun.

      Something else that I want to try for “fun” is jumping as high as I am able to go! πŸ˜€

    2. Tracy S

      For the “frog”… do you mean the Burpee Long Jumps???

      Good luck resolving the ‘underpants’ issues πŸ˜‰

      1. YUP!!! that’s what it was called! Im not gonna bother looking it up, because im like 99.9999% sure! hehee. they were really empowering! haha.

        My underpants were going down, down, down.. thanks to a true blue friend, I know where to go for proper crossfit ones =) hehe.

  13. Dan

    C4C: AMRAP 5 Pull ups, AMRAP 5 Push ups

    28/28

    Liked this one quite a bit and glad I was able to dodge those Hand stands. Nice work 5:30.

    Way to stick with it Chris!

  14. Tracy S

    WUX2
    Strength: Front Squats
    (x3) 85 – 95 – 105 – 110 – 115(x2)
    Did this weight in the past, but just wasn’t feeling strong tonight.

    WOD: with 60# Overhead hold + Double Unders
    Time: 10:25

    All OHH’s were unbroken, and 7 of 8 sets of DU’s were unbroken.
    Time was lost in transition.. but liked this WOD — even with the shoulder burn!! πŸ˜‰

  15. Frank

    WU x 2
    push press x 5
    105-125-140-160-175 (2 reps)

    WOD
    8 rounds
    30 sec. Overhead hold (135#)
    60 single unders

    T: 10:51

  16. Blake

    WU x 2 (got 10 unbroken, consecutive kipping pull-ups! Didn’t even have to hang off bar and reset my kip. Personal highlight of the day!)

    Strength: Cleans x 5
    110-120-130-140-150

    Did yesterday’s WOD: β€œHang On”
    5-10-15-10-5 reps
    Deadlifts @ 170#
    Toes through Rings
    Time: 7:55

    Pretty disappointed in the time, but glad I did it.
    Deadlifts were pretty smooth but damn those 15x Toes-through-Rings were tough!

    1. Lora

      Congrats on your kipping pullups Blake. πŸ™‚ Your WOD time was really good too. Nothing to be disappointed with there.

  17. Hannah

    Ohs: 45, 50, 52, 55 (fail), 55. X 3

    3 K run @ 15:49

    Thanks to Patrick, best pace bunny ever: I screwed up route so he figured out how much further I needed to go for 3 K, and ran with me in his work boots! Thanks!!

  18. natacha

    WUx2
    push press 5RM: 55#

    “Rowing Fran”
    500m row
    21 Thrusters (40#)
    21 pullups (blue band)
    375m row
    15 Th and PU
    200m row
    9 Th and PU
    time: 12:39

    great workout!

    plank for about a minute

  19. Krista

    Wu x2
    No strength…late getting back in town from business travel

    WOD
    30 sec handstand
    20 DUs subbed for 60 singles (no shoes…du would have been tough!!)

    8:16

    Happy with that, stayed consisten at 30 sec of work on each…but tripped up one or twice on skipping. Glad I pushed through the burn and did the handstands unbroken. Loved this one πŸ™‚

  20. Lora

    Mobility
    WU x 2

    Strength: Push press (x3)
    45(10)-65-85-105-115-125

    WOD as Rx
    8 rounds
    30 sec handstand holds
    20 double unders
    Time = 10:38

    Oh my…shoulders were on fire on the second round.

    Really liked this one πŸ™‚

    Cashout: 2 x 1 min planks

  21. jeff s

    1xmob
    2xWU

    strength push jerk x 5
    with helping out with fundamentals i’m picking up some of the pointers myself.. like push jerk, had always held the bar in my hands, instead of it resting on my shoulders so my dip drive amounted to very little upward momentum as my arms just absorbed it, wow.. what a difference it makes doing things as they are meant to be done!.. so how about some tips on DU now coach???? lol..
    45-95-115-125-135-145-155

    wod as Rx
    suffered through DU.. thanks for the video tape evidence of my poor form coach! πŸ˜‰ have something to work on for the weekend now!
    did all handstands unbroken.. but had plenty of rest while doing DU so do they really count? lol
    16;10 i think..

    cashout 2 minute plank

    nice work 6:30…

    1. Krista

      He’s getting everyone with videos lol brutal truth at times, but all good!! Yes they count, good job on DUs Jeff!!

  22. Sarah

    Mobility
    WU x 2

    Strength: Shoulder Press
    25-30-35-40-45 – focused on form

    WOD
    8 rounds
    30 sec overhead holds (45#)
    60 singles
    Time = 9:07

    Keep trying DU but haven’t conquered it as of yet. Probably could have used more weight on this one but wasn’t sure before starting.

    Great job pushing on Chris! Proud of you!

  23. Chris

    Mobility
    WU x 2

    Strength: shoulder press
    65-95-115-125-135(2)

    WOD
    8 rounds
    30 sec handstand holds
    20 double unders
    Time = 19:18

    Struggled with my handstand holds, and tried double unders for first 3 rounds but switched to singles. Thanks for the encouragement 5:30 class and Jeff S!

    I was happy I got to 135 with my shoulder press today. Maybe I should have done overhead weight instead of handstand holds! πŸ˜‰

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