Change For Change

2
Jul

Change For Change

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

1-2-3-4-5 reps
Muscle-ups
Overhead Squats (135/95# or 75%)

*10 Down-ups after each round

Compare to June 4/12

Having some fun at CrossFit Kids!

Having some fun at CrossFit Kids!

67 Responses

  1. Maria

    Strength Frontsquat x 5
    75-85-95-105-115

    Change for Change June 03/13

    AMRAP 20 MIN
    800 M Run
    12 Deadlifts @ 85#
    6 HPC @ 85#

    3 rounds + 795 M (so close to finishing that run!)

    Great morning for some running.

  2. Gabriel

    WUx2

    Strength – OHS x5
    75-85-95-105-115

    WOD
    1-2-3-4-5 reps
    Muscle-ups (Scaled to Bar MU’s)
    Overhead Squats (100#)
    *10 Down-ups between each round

    Time–> 10:44

    Great wok 6:00 AM Folks!

  3. Gillyon

    Warmup
    Push press (5) 45-65-75-85-95(only 4)

    Rocky Gorge with abmat
    Time – ? I forgot to look. I know it was under 19 minutes.
    Thanks for the cheers 7amers. It helped!

    1. Gillyon

      I did this one last July for change for change. I used a 25lbs plate plus a mat and did not finish in the 20 minutes. Next time with do rx’d.

  4. Kelly B

    Mobility
    WU x 2

    Strength โ€“ Back Squat x5
    55-60-65-75-85

    WOD
    1-2-3-4-5
    Muscle-ups (Scaled to Pull-ups & Dips: 3-6-9-12-15)
    OHS (Scaled to Front Squats 45#)
    10 Down-ups between each round

    Time: 9:47

    400m run

  5. Julie J

    Mob
    WU x 2

    Strength – Push Press x 5

    25-30-35-40-45

    WOD:

    6 Rounds:

    5 X 45 # Deadlift
    200 M Row

    Time: 9:01

    Compare to May 9/13 – time was 10:40 – improved by 1:39

  6. Lora

    Love today’s photo! The future of Crossfit. Is there a little “Rich Froning” or “Iceland Annie” in that pic? ๐Ÿ™‚

  7. Michelle

    OHS x 5 55-65-70-75 (ran out of time… oops)

    Change for change
    Amrap 10 minutes
    10 Floor wipers (60#)
    50 single unders

    6 rounds + 10 floor wipers

    Nice having as a coach, Kevin!

  8. Kimmy

    Mobility
    wU x2
    Strength Deadlift x5
    185-215-245-285-305

    WOD
    1-2-3-4-5
    MU’s*
    OHS (85#)
    10 down-ups between each round
    * Scaled MU’s to 3-6-9-12-15 pull-ups(black band) + Paralette Dips

    Time: 15:13

    Struggled with this one and dogged it a little, took way too many breaks. Still feeling the long weekend….

  9. Kevin Mack

    Mobility

    WU x 2

    Strength: Back Squats
    135-155 (Stopped after two rounds. Injured groin refereeing U8 soccer…arggghhhh)

    WOD: โ€œThe Rocky Gorgeโ€

    3 rounds
    50 Double Unders(scaled to 150 singles)
    40 AbMat Situps
    30 Kettlebell Swings โ€“ 53#
    20 Pullups(green band)
    10 Pushups

    Reached the 20 min cap

    Score: 2 round + 97singles (PR from June 21/13)

    5.04km run.Time 29:21 (PR of 3:58 from Sunday)

    1. Lora

      Those U8 soccer players are a quick bunch……sorry about your groin.
      Congrats on your PRs too! Was someone/something chasing you on your run today? LOL

  10. Blake

    Mob / WU x 1

    Thrusters x 5
    95-95-105-105
    (was supposed to do OHS but shoulder and wrist felt gimpy so I switched my strength as well as my WOD)

    WOD (Change-for-Change – June 21) :
    “Jackie”
    — 1000m Row
    — 50 Thrusters @ 45#
    — 30 Pullups
    TIme: 9:12

    Was hoping for sub-9 min but was really caught off guard by how difficult the Thrusters were after that row…too many breaks. Next time for sure!

  11. Chantal Guรฉrette

    Mobility
    WU x 2

    Strengths : Back Squats
    5 x 65-75-85-95-105

    WOD
    3-6-9-12-15 pullups and dips (with purple band)
    1-2-3-4-5 OHS (first round at 70lbs and then 65lbs)
    * 10 down ups after each rounds

    Time : 12:43

  12. Shane Hayes

    Mobility
    Wu x 2
    Strength shoulder press
    45 x 10/ 75 x 10/ 85 x 10/ 95 x 10/ 105 x 5/ 115 x 5 reset on this strength to work on crappy tight shoulder. Need to make sure bar touches chest area before repressing the weight up.
    Wod 1 2 3 4 5
    Muscle ups
    Ohs @ 135
    10 down ups
    Rx’d up till the fifth round. Could only get 1 muscle up, shoulder was very fatigued. Did 15 Pullups and 15 dips last round with the one muscle up. Boo. Need to start practicing muscle ups more. I think I kip a little too much with my legs which makes the transition harder.
    13.18
    Great class Kevin.
    Good work 6 amer’s.

    1. Lora

      Great job on the WOD Shane. Once fatigue sets in on MU’s it can be difficult to recover. You made it really far! Congrats.

  13. Amanda

    Strength: Push Jerks
    5x 80-85-95…out of time. I hate it when I do that, I get distracted!

    WOD w/ 90# OHS and pullups/dips

    I had 1 OHS left of my last round and 10 down-ups at the 20 min mark. (Coach Patrick made me finish the wod, those last 10 down-ups were the hardest down-ups I’ve ever done..)

    I think it’s a PR – last time I finished it in 17:37 but used 70# for my OHS and did my last set of ring dips with the small purple band. And I had made a note: “next time I hope to do better with my ring dips”. Well I did, but now I can’t lift my arms.

    Great wod, fun 5:45 class! Thanks Corinna. Great job everyone. ๐Ÿ™‚

    1. Lora

      Nice PR Amanda ๐Ÿ™‚ Big increase in weight on the OHS compared to last time and you did freakin’ awesome on your dips!!

  14. Frank

    WUx2
    shoulder press x5
    95-105-120-135-150 (5# PR for reps)

    WOD
    1-2-3-4-5 reps
    Muscle-ups (Scaled to 3-6-9-12-15 pullups with ring dips (purple band))
    Overhead Squats (135#)
    *10 Down-ups between each round

    Timeโ€“> 18:39
    ring dips were very slow

  15. Mario

    Mob + WUx2

    Back Squat WU
    135×5 – 155×3

    Back Squat 5-5-5-5-5-1
    205 – 225-245-265-285 (5RM PR) – 325 (1RM PR)

    WOD = 15:25 (scaled last 2 MUs to 6 rings pullups + 6 ring dips)
    – PR from 16:27 where I only did a MU on round 1 and scaled rest

    Home Cashout:
    1- Tabata Squat = 120 (8 x 15 reps)
    2- Volume EMOTM 5 min – Pushups = 50 (5×10 reps)

  16. Lance

    mobility
    Wux2

    Back Squats
    135×5-245×3-245×3-245×3-245×3-245×3

    WOD

    3-6-9-12-15
    Pull ups & Ring Dips

    1-2-3-4-5
    OHS #135

    10 Down ups between rounds

    Time: 13:12

  17. Jack

    WU x 1

    Push jerk x 5
    135,135,155,175,200 (pr for reps)

    Wod: “Rocky Gorge”
    50 DUs
    40 ab mat sit-ups
    30 Kbs @ 53#
    20 pull-ups
    10 hspu

    RX’d: 2 rounds + 1 hspu (pr of 11 reps)

    Last time had 10 pull-ups and 10 hspu left. Next time.

      1. Jack

        Killed me in the same thing as last time. The situps. Who would have thought. Did manage to get 45 DUs in a row for a 6 rep PR.

  18. Ginette

    Mobility
    Wu x2

    Strength: dead lift: 55, 60, 65, 70, 75

    Change for change: june10th 2km run
    Time for june10th:11:45
    Today’s time: 11:38

  19. Sarah

    mobility
    wu x 2

    no strength

    Change for Change – June 13

    400 m run with 25# plate
    15 weighted burpees 25# plate
    15 KBS 30#

    Time: 16:41

  20. Chris

    mob
    wu x 2

    Strength – Shoulder Press – 95-105-120-135-145(3)

    Change for Change –

    AMRAP 4 mins
    10 pistols
    10 T2R
    Rest for 1 min

    3 cycles

    7 rds + 5 T2R

    1. Lora

      What are you and Sarah sniffin’? Really? Pistols? You paid for pistols? LOL (I’m just jealous you can do them….) Great job!

  21. jeff

    mob.. as always.. lots and lots of mob
    WU x 2

    ohs as practice..
    45-95-115-125-135

    Wod Rx (this one made for me, two of my favourite moves! ๐Ÿ™‚ )

    9:57
    Pr as I used 115 last time
    struggled a bit with the OHS as knees were a bit stiff today but was fine once I got into it..

  22. Jeremy L

    Mobility
    Wu x 2

    Strength : Thrusters
    45-95-135-145

    Change for change for June 5.
    21-15-9
    Box jumps
    12-9-6
    Thrusters @ 135

    Time :8.25
    Box jumps where quick thrusters very slow shoulder started to bug me when popping my hips.
    Fun class thanks Corinna !

  23. Corinna

    WU x 1

    WOD: 1-2-3-4-5

    Jumping Muscle Up’s
    [email protected]

    Time: 11: something??? I spent most of my day at the gym… one would think that I should have written my score…lol…

    All my OHS my unbroken except the very very last rep! I fell on my ass! lol! Took me almost a minute to get the last one in after that!

    Fun WOD!

  24. Andrea

    Mobility
    WU x2

    Strength: Cleans
    55-65-75-85-90

    WOD: cahnge for change June 23
    10 min AMRAP
    -10 floor whipers #55
    -50 singles

    Score= 7 rounds + 2.5 FW

    400 m run

  25. Lora

    Mobility
    WU x 2

    Strength: practiced snatch up to 85#

    WOD
    1-2-3-4-5
    muscle ups (did progression with small red band)
    OHS @ 95#
    10 down-ups after each round
    Time = 10:06

    Great work 5:45 crew!! ๐Ÿ™‚

  26. Melissa H

    Mobility
    WU x 2

    Strength: Front Squat x 5
    55-65-75-80-85

    WOD
    1-2-3-4-5
    MU (scale to 3-6-9-12-15 pull-ups (green)/ parallete dips)
    OHS 50#
    -10 down-ups after each round

    Time : 14:27

  27. Natacha

    Mob
    Wu x 2

    Push jerks 3 rm to 90#

    change for change june 23

    10 min amrap
    10 floor wipers (65#)… Only did 5!! Oops
    50 single unders
    9 + 30 singles

    Nice energy @ the gym this am!!

  28. John Gunn

    Mob, WUx2 (black band pullups)

    Strength – Overhead squat x5
    30 – 35 – 40 – 45 – 50

    Change for change – June 3
    AMRAP in 20 minutes
    800m run
    12 deadlifts
    6 hang power cleans
    (@ 75#)

    I finished 2 rounds + 800m, came back in just as the timer ran out. Compared with June 3, my first round was 30 seconds faster, but I still didn’t complete my third set of lifts (I did on June 3). I think between nailing a blister on a rock, and not having other people out running, I really let myself set too slow a pace on my second, and especially third runs. Next time I do something like this, I will be sure to wear my own timer to keep track of where I’m at, and set a faster pace.

  29. Craig H

    mob wux2
    back squat
    135,145,155,165,175pr

    WOD
    pull up Blue dips red 3-6-9-12-15
    ohs 75# 1-2-3-4-5
    10 down ups between rounds
    time 16:40

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