Change For Change


Change For Change

Bring in $5 if you’d like to switch up your workout today.

5 rounds
400m Run
30 Wall ball
30 Box jump

Compare to July 30/11

"You want me to sign my name? After that?!"

“You want me to sign my name? After that?!”

85 Responses

  1. Gillyon

    Been waiting all month for Change for Change. Planned on doing Barbara, but The All Girls Club at 6am tackled Kelly. So I joined them.

    WOD rx’d 30:30
    Wow…that was rough. Have I ever mentioned that I hate wall balls at 10 feet?
    Great job ladies! ๐Ÿ™‚

    1. Lora

      Awesome job!! I knew you would kick Kelly’s butt (Kelly the WOD, not Kelly B). Box jumps and running are in your wheelhouse. I bet there was a little bit of cursing during the wallballs though. ๐Ÿ˜‰

  2. Natacha

    Wu x 2

    July 30th
    1 min of each with 1min burpees after each
    Dl, pp, power cleans & back squats (65#)
    150 reps

    Good job to all that did Kelly… Hurt just looking!!

  3. Alaina

    Wow, that was a tough one!!
    WOD: Kelly: (5 rounds of) 400m run, 30 wall balls @ 10lbs, 30 (18″ )box jumps
    Time: 32:59
    Great job early morning ladies!!!!!!!!!!…….and thanks Patrick for cheering us on !!
    Great work Gillyon and Tania, so nice working out with you today ๐Ÿ™‚

  4. Tania

    WOD: Kelly
    5 rounds
    400m run
    30 Wall balls (10#) So many no reps ๐Ÿ™ Note to self: be more efficient!)
    30 Box jumps (20″)

    Time: 34:26

    Great job 6am ladies! Everyone gave it their all! That was rough but a great way to start the day! ๐Ÿ™‚

  5. Ginette

    WU x2
    WOD: Kelly
    5 rounds of:
    -400 meter run
    -30 wall balls #6
    -30box jumps #12

    Time: 39:37

    I thought I was going to die this morning….tough workout…..I survived to write about it! Great job 6 amer’s!

  6. Francis Lavoie

    WU x 2
    No Strength

    Wod: July 23 Amanda
    9-7-5 muscle up ( 27-21-15 pull ups with blue)
    9-7-5 Clean @ 85

    Time: 11:15

  7. Tracy

    M + WU x2

    No strength

    WOD – “Kelly”

    5 rounds w/ cap of 45 minutes
    400 m run
    30 wall balls (6 lb ball)
    30 box jumps (12″)

    Time : 39:30

    I had planned of doing “Annie” on change for change day…..but I couldn’t resist this one….thanks for all the support this morning…glad I survived to tell the tale!

  8. Kelly B

    WU x 2
    No Strength

    WOD: Kelly
    5 rounds
    – 400m Run
    – 30 Wall Balls @10# (mixture of 10′ and 9′)
    – 30 Box Jumps @ 20” (some step-ups)

    Time: 37:29 (Beat to a friggen snot, so happy to have finished within the timecap)

    Thanks for your help Patrick with my form on the wall balls, it helped.

    Great job 6 am ladies!

  9. Jackie Cantin

    WU x 2

    WOD: “Kelly”

    5 Rounds
    400m run
    30 wallballs @ 10lbs and 9′
    30 boxjumps @ 20″ (step up and jump off)

    Time: 37:34

    No offence “Kelly”, but I hope we don’t meet again soon!

  10. Kevin Mack

    WU x 1 (12 reps)
    2 Minutes skipping
    1000m Row (time 4:28)

    No strength

    WOD โ€“ โ€œKellyโ€

    5 rounds w/ cap of 45 minutes
    400 m run
    30 wall balls (started with 20# but switched to a 14# when it took me 21attempts to get 12)
    30 box jumps (24โ€ณ)

    Completed 4 rounds and 15 box jumps at the time cap.

  11. Shawn Johnson

    WU x 1 (12 reps)
    2 mins skipping

    WOD: 3 Rounds
    – 100m Waiter Walk (right) โ€“ 40# dumbell
    – 30 Sit ups (abmat)
    – 100m Waiter Walk (left) โ€“ 40# dumbell
    – 30 Good Mornings โ€“ (Stick)

    TIME: 10:47

    Felt like the right weight for overhead. Probably could have done a bar for the good mornings but I’ll wait to see how sore I am tomorrow to know for sure.

  12. Melissa H

    WU x 1 (12 reps)
    2 min skipping

    400m run
    30 wall balls @ 8#
    30 box jumps @ 20″

    Scale to 3 rounds: 30:41

    That workout had me feeling defeated. I am struggling with wall balls lately…and box jumps, don’t even get me started. Oh well…

    1. Lora

      Great job today Melissa!! Don’t get too discouraged with those wallballs. Practice them in your warm up or as a cashout. Keep the weight light to start and get them to the 10′ line consistently…then add some weight. Same with box jumps. Practice is all you need. Look at how much improvement you have seen on some of the other movements we do more regularly. ๐Ÿ™‚

  13. TL

    Wu x 1 (12 reps)
    2 min skipping

    WOD: Kelly
    5 Rounds
    400 m run
    30 Wall Balls 10#
    30 box jumps @ 20″


    Thant was interesting, happy I finished.

  14. @home (12pm)

    Mob + WUx1 + 10 Down-Ups

    Shoulder Press 3-3-3-3-3
    85-100-115-135-155 (3RM PR)

    WOD: 10-9-8-6-5-4-3-2-1
    – Med Ball Sit-Ups 28#
    – Med Ball Squats 28#
    *(do 10 burpees after each set)
    Time = 8:31

    Nice little workout! Gets the heart pumpin’.

    1. Mario

      Change for Change – Double Strength (5h45)

      Deadlift 3-3-3-3-3-1
      275 -305 – 335 – 365 – 400 (3RM PR) – 425 (1RM PR). ๐Ÿ˜€

      Bench Press 5-5-5-5-5
      135 – 145 – 165 – 185 – 205×1

      Super pumped. That deadlift 1RM has elluded me for about a year, couldnt get anything over 405. Progress!

  15. Craig H


    WOD Kelly
    5 rounds
    400m run
    30 wall balls#14
    30 box jumps 20″

    Time 29:?? Can some one check on the board for me i forgot to write it down after that one.

    Cashout: calve strech and 3 hours of Treego

  16. Crystal

    Mob WU X2 (didn’t read the board)
    Burpees and KBS’s @#25
    5: something.. wasn’t feeling the best today but happy I got a WOD in.

  17. Maria

    Change for Change

    Fran Rx

    Time =5:55

    First attempt at Rx, last summer used 50# in 6:32. Very happy, just coming back from a week off. Time off helped!

  18. Nick Fowler

    WUx1 (12 rep)

    5 rounds of:
    400m run
    30 wall balls (20lbs)
    30 box jumps (24 inch)

    Time: 28:40 RX

    Got myself off to a speedy start, and tried to keep the runs fast (felt slow in past runs this year). Made sure to keep my wall balls in manageable sets (sets of 10 for rounds 1,2,3, sets of 5 for round 4, then as many as I could at a time for round 5). The box jumps were truly the killer, an I found myself spending a lot of time on them, having to take more and more breaks each round. In the end Kelly is o e rough girl and ill certainly be feeling the effects of my go with her tomorrow.

    Great pushes out of the entire class, gonna have to run a little harder to catch Nick L next time.

  19. Kevin

    Kelly rx’d
    20:54 (a whopping 1 second pr)

    Last 4 runs were sluggish.
    1-2-5 rounds of wall balls unbroken. 3-4 were 26+4 and 25+5
    Box jumps were mainly unbroken.

    See you in another 3 years Kelly.

  20. Heather Colleen

    WU x1 (12 reps) 2 mins skipping – DU Practice….womp womp ๐Ÿ™

    WOD: Kelly
    5 rounds
    -400 meter run
    -30 wall balls #4
    -30 box jumps 20″

    Finished 4 rounds: 28:49

    DUs, running, wall balls, box jumps…I really can’t think of a worse set of goats to deal with in a worse order. What a mental fight.

  21. Steph L

    Warm-up x1 (15reps)
    2 Min of Double Unders

    Strength : Back Squats

    80,85,90,95,100 x5

    WOD: Change for Change “Helen”

    3 Rounds
    400m run
    21 KBS #35
    12 Pullups (with Blue band)

    Time : 13:24 (July 21st 14:59 got a 1:35 PR)

    Very Happy with this!!

  22. Corinna

    WOD: Kelly : RX

    Time: 27:26 or 27:46??? Do not have my journal with me.
    I did this one a few weeks ago by myself. It would have been more fun woding Kelly with my fellow crossfitters.

    Last time: 32:21

    I love this WOD!

    7.7km run yesterday with tons and tons of killer hills!
    7.7 km run today with the same kick ass hills!

  23. Jeremy L

    Wu x1 (12 reps)

    WOD: Kelly

    5 rds for time
    400 m run
    30 wall balls 20#
    30 box jumps 24″

    Time :35.01 rx
    Great class 545.

      1. Jeremy L

        Np Thanks for your kind words to encourage me to do the wod !
        Its always a good time doing wall balls beside you ๐Ÿ™‚

  24. Matt

    Mobility Wu x 1

    Change for Change

    Fran @ 65 lbs, with pink band

    21 – 15 – 9

    Thrusters & Pullups


    Wanted to try this since I didn’t get to on Monday….um so yeah for a good 10 minutes after the WOD my arms were numb….everyone says I will feel it tomorrow, we’ll see. Look forward tackling this again in the future to see the improvements.

  25. Mobility
    WUx1 (12 reps)

    Strength – Push Press x5
    60 – 70 – 75 – 80 – 85

    Change for Change
    WOD – Running Christine:

    3 Rounds:
    – 400m run
    – 12 Deadlifts (BW) – scaled to 110#
    – 21 Box Jumps – 20″

    Time: 17:23

  26. Sarah

    WU x2

    WOD: Kelly
    5 rounds of:
    -400 meter run
    -30 wall balls #10
    -30box jumps 20 inch

    Time: 31:40

    Had to stop after my 4th full round, my hip was on fire… that was brutal!!

  27. Chris

    WU x2
    WOD: Kelly
    5 rounds of:
    -400 meter run
    -30 wall balls 20#
    -30box jumps 24 inch

    Time: 26:40

    This wod made me queasy lol Nice work Kevin! Super fast!

  28. Lance

    400m Run
    15 Wallballs
    15 Deadlifts #95
    15 Sntach Balance

    Power Cleans


    Hang Snatch (Below Knee)


  29. Amy

    WU x 1 (12 reps)
    2 min skipping

    No strength

    WOD Kelly
    Scaled to 3 rounds
    400 m run
    30 wall balls 8# then switched to 6#
    30 box jumps 18″
    Time 33:46

  30. CAM

    WUX1 (12 reps) 2 min skipping.

    WOD: Kelly
    5 Rounds
    400 M run
    30 WallBalls @20
    30 Box jumps @ (not sure) didn’t notice.

    Time: 31:18

    One word: Brutal.

    Thanks Joanna. Great class.

  31. Heidi

    WU x 2


    5 Rounds
    400 m Run
    30 wall balls @ 14# at 10′ mark
    30 box jump 20″

    Time = 37:44

    “Almost” Rx’d, but not quite. In my second round I “stepped” about 9 or 10 steps when coach Pat got on my ass & told me to jump. (I thought step ups were allowed…duh!)

    Tough tough WOD but so happy I tackled it and so proud of all the 6 a.m. girls who ALL took on the Kelly challenge. GIRL POWER, YEAH!

  32. Shane Hayes

    Wu x 1 @ 12 reps, 2 min du’s
    No strength
    Wod: โ€œKellyโ€
    5 rounds
    400m Run
    30 Wall ball @ 20 lbs
    30 Box [email protected] 24”
    Rx’d : 29.50
    This was the first Wod that I thought I was going to have to quit. My legs started cramping up after the first set of wallballs. But I kept going, at the third round I started to pick up speed. Really wanted under 30 mins. So despite my sucky legs I am happy with this considering this was three of my goats!! Lol. Great work 6:45 crew.

  33. Chantal Cool

    WU x 1
    2 min skip

    WOD “Kelly”
    5 rounds of :
    – 400m run
    – 30 wall ball (10lbs for first round and then 8lbs)
    – 30 box jump (black box)

    Time : 33:20

  34. Ryan

    – mob
    – wu x1 (12 reps)
    – 2 min skipping (2-3 double unders, haven’t strung any together yet)

    WOD: Kelly…
    5 rounds of…
    – 400m run
    – 30 wall balls @ 14#
    – 30 box jumps @ large black box? Not sure of height

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