Change for Change


Change for Change

Today is Change for Change! Bring in $5 if you’d like to switch up your workout for one we’ve done this month.

Strength = Front Squats (build up to WOD weight or new 5RM)

Tabata Front Squats (95/65# or 50%)

Compare to April 9/13

BJ doesn't know her own strength (I had to add weight to her bar mid-WOD)

BJ doesn’t know her own strength (I had to add weight to her bar mid-WOD)

76 Responses

  1. Gabriel

    Group prep

    Strength- Front Squats x5

    WOD as Rx’d

    Total–> 65 reps
    1 rep short of matching my PR of 66 from April 9th!

    Was great working out with you guys and gals for the past 5 months 6:00AM gang!

  2. Francis Lavoie


    10K run

    only did 5 K Cramped out good run Daniel sorry for talking you into running then stopping halfway.

    Time 23:33 PR by 1:01 on Sept. 24, 2013

  3. Shane Hayes

    Wu x 1
    Group mobility and prep for squats
    Strength: front squats
    135/ 185/ 205/ 225/ 235 x 5 kept it lighter wasn’t feeling 100 percent this am. Good sharing the bar with you Gabe!
    Wod: tabata front squats
    Rx’d 80 reps was trying to maintain a minimum of 10 but legs were cramping up quickly. 2 weeks off and less than ideal eating and sleep… Oh well room for a nice pr next time! πŸ™‚
    Great work 6 amer’s, great class Kevin!

      1. Shane Hayes

        Lol, don’t get me wrong I was happy with it but I think I could have done more… Also my legs have been very unpleased with me all day

  4. Kevin

    Hasn’t had much time for working out in the past couple weeks. It showed.

    Front squats x 5
    135-165-185-195-205 (felt heavy)

    Wod rx’d
    63 reps

    Back fatigued after round 3. Time for daily planks.

  5. Jackie Cantin

    WU x2

    Group prep

    Strength: 5 reps x 5 sets WOD weight – 35 lbs

    Tabata front squats @ 35 = 42 reps

    Cashout-couch stretch

    800 m run with da gals!

  6. Kevin Mack

    Group prep

    Strength- Front Squats x5

    WOD as Rx’d

    Total–> 60 reps
    PR of 25# and 12 reps from April 9.

    800m Run

  7. Mob, WUx1, a bit of lacrosse ball rolling

    Group Mob/WU

    Strength – Front Squat to new 5RM
    70 – 80 – 90 – 100 – 105

    WOD – Tabata Front Squat @ 60#
    Score: 42

    Speed is definitely not my strong suit when it comes to squats, but they feel better all the time! Killer WOD πŸ™‚

  8. Jackie

    Foam roll/lacrosse ball
    Group warm up
    Strength- front squat

    Rx 36reps ( off rack, sore shoulder)

    Great class Kevin thanks
    Good job 5:45!

  9. Jen C

    Wup x 1
    Group Prep
    Strength – Front Squats
    5 x 35, 40, 45, 50, 55

    WOD: Tabata Front Squats @ 35lbs
    10, 9, 9, 7, 7, 6, 6, 6
    Total = 60

    Cashout = 800 m run plus stretching

    April 9th was a total of 72 at 25lbs – Feeling frustrated that the weight is going up slowly and the reps are going down.

  10. Jeremy L

    WU x1 (practiced kipping toes to bar)
    Strength Clean and jerk x5
    95- 135-145-145-145 stayed at 145 to work on form as at some lifts I was muscle cleaning and push pressing . Thanks Kevin for noticing.

    Wod 13.4
    7 mins
    Clean and jerk at 135
    3, 3-6, 6-9, 9, 12-12,15, 15 add 3 each set

    Total reps 62 last time I did this was during the open and my total reps was 43.

  11. Tania

    Front squats 5×85,85,105,110,115

    WOD: TABATA front squats at 65#

    67 Rx
    (in April I did 82 @ 50# so not sure if it’s a PR but I am pleased.). Good job 4:15 gang and great pic of u BJ! Kevin is right you are much stronger than u think! πŸ™‚

  12. Jonesy

    wod:5 km
    Time: 38:00 min First time for a 5km
    last week did 3km time 20:20
    felt good after the run lots of room for PR! good starting point

  13. Adam Pridham


    Group WU and Mobility

    Change for change:

    WOD: β€œMurph” (Scaled to Mini-Murph)

    800m run
    50 pullups (Blue band)
    100 pushups
    150 squats
    800m Run

    Time: 22:13

    When I last did this earlier in the month, my time was 25:32, so this is over a 3 minute PR! My runs (especially the first one) felt much faster, and I didn’t need to pause nearly as much on the pushups (my goat). I also gained time due to better positioning – I did everything under the pull-up bar, so I didn’t need to move at all to change exercises.

    Very pleased to be under 25m! Next up, full Murph! (next year thankfully)

  14. jeff

    mobility.. lots o mobility
    Wu x 1

    worked on jerks for strength.. light and form work

    wod change for change

    Jet Fuel Rx
    10-9….1 jerks @155
    2-4-6… 20 pullups

    last time 19:38

  15. Chantal Cool

    Mobility class
    WU x 1
    Group wu and mobility
    Strength : Front Squats 5 x 65-65-65-65-65
    WOD Tabata Front Squats
    Score : 44

    I started to strong (10) and then I was only able to do 4 or 5… Ha well ! Good job everybody πŸ™‚

  16. Lora

    Group Barbell WU x 2
    Adductor and tricep mobility

    Strength: Front Squat (x5)
    95-115-135-155-175-185 (PR reps)
    Great sharing a bar with you Joey πŸ™‚

    WOD @ Rx
    Tabata Front Squats 65#

    Total = 87

    PR of 4 reps from April/13

    Cashout – Couch stretch
    Ouch. My quads were on fire!

  17. Steph L


    Group WU


    70,80,90,100×5 had to stop my last set leg pains.

    Tabata Front Squats


    Total Reps : 57

    Cash Out: Couch stretch x3

  18. CAM

    WU X 1
    Group Prep

    Strength: Front Squat @95 5 Sets.

    Tabata Front Squats

    12,21,30, ?,?,?, 47, 51
    These are the only numbers I remember getting to the total. Wasn’t as bad as I anticipated it to be. Was choked a little towards the end but nothing to write home about πŸ™‚

    Thanks Joanna and Kevin.

  19. Shawn Johnson

    Group Prep

    Strength: Front squat x5

    Change for Change
    Sept 5th
    8 Round
    30 Handstand Holds
    20 Double Unders

    Time: 7:47

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