Change for Change

Happy Halloween!

If you want to switch up your workout, bring $5. Explanation of Change for Change.

15-12-9 reps of:
Thrusters (115/85#)
Burpees

Compare to Oct.8/10

How many CrossFitters can you fit in a kitchen?

57 thoughts on “Change for Change”

  1. Gentlemen,

    I have cleaned out my wardrobe, as I have shrunk a size in recent months. I will be leaving numerous Medium sized shirts(button up) at the gym. If you are interested in taking one, I am selling them for 3$ and the money goes to change for change/charity. I will leave an envelop there or if there is a jar(don’t remember) for change for change, put it there. Many are unworn, as I have a shopping problem.

  2. WUx2

    Strength: Front Squat 5x
    135-155-165-175

    WOD: “Teddy Bear Complex”
    5 deadlifts
    5 hang squat clean
    5 push press
    5 front squats
    Increase weight and repeat 5x

    95-105-115-stopped

    I sorta hurt my left shoulder while doing the snatches last week. The Teddy Bear Complex was not a good choice of WOD today 🙁 I shall try again soon.

    1. Obviously Saturday night’s shooters had little of an effect on you hihihi!!! Awesome score on this WOD Joanna! Congrats on your big PR 🙂

  3. WU X 2
    Strength (3’s) Cleans
    35-40-45-50-55
    WOD
    3 min. burpees 25
    3 min rowing for calories 26
    Total 51

  4. Strength: Push Press 5x
    45-55-65-70

    WOD:
    15-12-9
    Thrusters @ 55#
    Burpees

    time= 7:07

    Week one on the no bread challenge, feeling more energetic 🙂

  5. WU x 2
    Strength: Push Press (1)
    70-75-80-85

    WOD:
    15-12-9
    Thrusters @ 55#
    Burpees
    Time: 10:?? forgot my book at the gym

  6. WU x 2
    Strength: Cleans(1)
    75-85-95-105-115 – 145(I had to do the extra as 115 was still feeling light, but 145 hit the spot)

    WOD:
    15-12-9
    Thrusters @ 85#
    Burpees
    Time: 8:30

  7. WUx2
    Strength – Shoulder Press X3
    75-85-95-105-110

    Change for Change WOD of October 20th
    100 Double Unders
    100 Deadlifts 95#
    100 Double Unders

    Time: 15:44

    The last 100 DU’s were a killer and took forever!

    Great job 3:15 crew!

  8. Some Muscle-Ups and lots of shoulder mobility.

    WOD (Rx’d) —> 8:57

    Last year I had 7:58 using 95#. Thrusters felt pretty good today. Overall I’m happy with the result considering the WOD had two movements I don’t enjoy. Happy Halloween! 😀

  9. Quick warm-up before the 5:30 class arrived.

    WOD as Rx’d
    5:07

    Was an 11sec PR with 10 more pounds! And that’s after a 2 week break from any workouts. Pretty pumped about that. Now to wash the blood taste out of my mouth.

  10. CFWU x 2

    Front Squat
    3×135
    3×150
    3×165
    3×185
    3×210 pr for reps

    Change for change

    WOD 11.3 as Rx’d

    AMRAP in 5 min of:

    Squat Clean #165
    Push Jerk #165

    11 Rounds

    Very happy with that. I had missed that one twice and I had not done it yet.

  11. WOD from home

    WUx2

    Skipped Strength:

    15-12-9 reps of:
    Thrusters (75#)
    Burpees

    6:35

    Wow…. That was tough!!!!

    Did Fran last Monday @ 65#…. What a difference 10# makes!!!!!

    Happy Halloween everyone!!!!

  12. WUx2
    Strength: Back Squats
    (3RM) 95 -105 – 115 – 125 – 135×2

    opted for “Change for Change”
    ==> Oct 20 WOD:
    ~ 300 Single Skips
    ~ 100 Deadlifts @ 65#
    ~ 300 Single Skips

    TIME –> 12.20
    DL were slower than expected (especially after the 1/2 way point), but overall liked this one — Even did the last 200 skips unbroken!

    Happy Halloween!

  13. WU x2
    Strength: Shoulder Press 5x
    35-40-45 x2-45 x4 – 40 x 5

    WOD:
    15-12-9
    Thrusters @ 40#
    Burpees

    time= 8:08

  14. CFWU x 2

    Strength – Front Squat
    145-145-155-155-165-165

    WOD – 15-12-9 Reps of
    Thrusters 115#
    Burpees

    Time: 8:44

    My engery is back today!

    I have gummy’s and rice krispies to give out, but I doubt I will have many kids stopping by.

  15. WU x 2

    Strength: Front Squat x 3
    95-110-125-140-145

    WOD @ Rx

    Time: 7:52

    Last time: 9:49 PR: 1:57

    Nice work 4:15 p.m. crew!

    Great job today Lora!

  16. WU x 2

    Push Press x 5
    45-55-65-75-80 (Failed on my 4th at 80)

    WOD: 15-12-9
    Thrusters @ 65#
    Burpees

    Time = 7:45

  17. What’s better than come back and meet my 2 best bodies Thrusters and Burpees?

    Deadlift 3RM
    135-155-175-185-155 (practice form)

    WOD @ 65- 6:33
    Next time I should go heavier.

  18. Front Squat x5
    95-135-165-185-200

    WOD: 15-12-9
    Thrusters @115
    Burpees

    Time: 5:28 (PR by 2:13)

    Good performance today despite the partying on the weekend. And a decent strength day too, working with Pierre and Jason.

  19. WUx2

    Back Squat x5
    95-115-130-145-165-175×3 (failed on my 4th rep)

    WOD: 15-12-9
    Thrusters @ 85#
    Burpees

    Time – 8:56

    Starting to reach some PRs now (this was WOD 11). When I say it “felt good” to get the weight up on the WOD…I am not including the dry heaves afterwards.

  20. WU x 2
    Strength: Push Jerk (x3)
    95-105-115-125-135(2)
    Thanks for the coaching on the Jerk today, Kevin…..its starting to come together. 🙂

    WOD
    15-12-9
    Thrusters @ 85#
    Burpees
    Time = 7:38

    That damn near killed me……

  21. WU x 2
    shoulder press 1RM: 85lbs (tried 90lbs and failed, so no PR)

    WOD @ 60#: 6:19

    happy halloween!!

  22. wu x 2
    strength – Back squats x 5
    95-110-125-140 – 150

    WOD : 15 – 12 – 9
    Thrusters (75#)
    Burpees

    Time – 10:51

    Thrusters in the first 2 rounds were more like squat cleans 🙁 Not sure what I was doing. Think the weight was a bit too heavy which apparently made me stupid!!

    Happy Halloween everyone.

  23. WU x2

    Strength 1’s = Front squats
    95-115-125-145(PR) – 155 (PR)

    WOD as RX’d : 9:42

    I totally under estimated this one!

  24. WOD: (from home after a football game – ugh!!!)

    15-12-9 reps of:
    Thrusters (105#)
    Burpees
    6:49

    Have a great night everyone – you’re all sleeping anyway!!

  25. WU x 2
    Strength = Push Press x 5
    85-95-105-115-135

    WOD:
    15-12-9
    Thrusters (#95)
    Burpees

    Time 7:05

    Great work 6:30 crew!

Start here

Book a free intro today so we can learn all about you, your goals and how we can help you reach them
Free Intro