Change for Change

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

21-15-9 reps
Squat Cleans (95/65#) (No dumping the bar)
Knees to Elbows (on a bar)
Hand release Pushups

She said, "It's only 12 pushups". I said, "You just wait".

63 thoughts on “Change for Change”

    1. I heard Kevin had a better picture of you but didn’t want to scare off potential new members with a picture of you crying in the fetal position!

  1. Great Picture!
    WU x2
    No strength

    Frankenchipper (change for change)
    (Scaled)
    500m Row
    400m Run
    21 Kettlebell Swings (30#)
    12 Pullups
    50 Thrusters (35#)
    3 rounds of Cindy (5 pullups, 10 pushups, 15 squats)
    30 Box Jumps (20 #)
    21 Handstand Pushups
    30 Knees to Elbows ( first 10 on bar switched to rings, can’t quite get up to my elbows)
    30 Double Unders (90 singles)

    time= 24:08
    Thrusters by far the toughest part. I kinda liked it?

  2. Love the Pic!
    Press 1x
    45(5)-55-65-70-75(f)-72(f)
    Back squats 1x
    45(5)-75(5)-95-105-125-140

    WOD
    21-15-9
    Squat cleans (65#)
    V-snap
    HR pushups (knees)
    Time12:42

    3 min plank (took me about 8 min to do 🙂 )

    Sooooo happy that I’m finally able to do regular v-snap!! (instead of knee bent v-snap). Great job everybody!

  3. WU x2
    OHS x1
    75 90 105 120 125 PR

    21-15-9
    Squat Clean #65
    K2E (bar)
    HR Pushups
    13:02

    Squat to 165# after WOD

  4. WU X 2
    Strength X 1 Overhead Squat
    15-20-25-25-30-35

    WOD Change for Change
    In 6 min.
    Row 750 m
    Weighted lunges for remaining time.
    25 lunges

    3 min. Plank Many times broken. Frank the Tank- 3 min. straight – no effort required.

  5. Hoodies w/ “CrossFit Moncton” on front and “Rest Later” on back – $35
    Colors – Black, Navy, Red, Dark Heather

    Men’s Long Sleeve w/ CFM logo on front and “Size doesn’t matter…Time does” on back and “Athlete” on the sleeve – $25
    Colors – Black, Navy, Red, Dark Heather

    Women’s Long Sleeve w/ CFM logo on front and “Size doesn’t matter…Time does” on back and “Athlete” on the sleeve – $25
    Colors – Black, Navy, Red

    There will be an order form at the gym. Please tell a coach what you’d like to order in person so that no order is missed.

    The order will be sent on Friday at 2:30pm.

  6. Great Picture!
    wu x 2
    strength – shoulder press x 1
    50,60,70,80(F),80(F),75(F),75 still a little dizzie from that bug I had over the weekend

    WOD: 21-15-9
    squat cleans (35#)
    v-snaps
    HR push ups

    Time = 11:37
    cash out – 3 min plank – 1:15,1:05,1:00

  7. wu x 2
    strength – Push Press x 1
    100,105,115,125,135,140,150

    WOD : 21-15-9
    squat cleans (85#)
    v-snaps
    HR push ups

    Time = 9:51
    cash out – 3 min plank

  8. WU x 2
    Strength: Dead Lift x 1
    135-155-175-195-215

    WOD: 21-15-9
    Squat cleans (65#)
    v-snaps
    HR push ups

    Time = 12:29
    cash out – 3 min plank

  9. Deadlift x 1 115-135-145-155-165 (F) – 160 (PR 15#)

    WOD
    21-15-9
    Squat cleans (50-#)
    V-snap (Looked more like W snaps)
    HR pushups (knees)
    Time12:56

    3 min plank Need to work on that! Ouch!

    Squat cleans felt brutal today?!

    Love the pic Amanda! Might use it next time someone asks: “What is Crossfit?”

  10. Great picture Amanda!!

    Wux2
    Front squat 1’s
    60-70-80-90-100-110PR

    WOD as Rx’s
    Time= 17:11
    Poor form on squat cleans, lots of pulling resulted in slower mouvements. K2E were almost all one rep, still a new movement the Kipping isint great yet… Overall I liked this one 😉

  11. WU X 2
    Strength: OHS 3’s
    45-55-60-65-70-75 (PR for reps – matches 1 rep PR)

    Change for Change
    150 KBS @35#
    100 – 50

    6:51

    3 min plank – unbroken

    Pretty good day at the gym!

    1. Heather!!! You are amazing! I did that wod with 35# and I think I had to stop after the 30th one! VERY impressive!

      1. Thanks Lora and Maria. Tough one for sure! I would like to try this one with a whole class next time. It woud be fun to do with one with the both of you even though it would probably kill me! lol!

  12. Strength: push press 3 reps
    95-115-125-135-145
    Wod: 21 15 9
    squat clean 95lbs. (65% of max)
    Vsnaps
    Hr pushups
    Time: 10:32
    Not very good at the plank, had to stop multiple times over 3 min

  13. CFWU x 2

    Strength – Overhead Squats x 3
    65-85-95-105-115

    WOD – 2 Rounds of
    25 Knees to Elbows
    25 Ring Dips (Yellow)
    50 Double Unders
    Time: 10:53

    25 DUs in a row PR

    3 min plank,

  14. In St. John’s…

    Signal Hill Run —> 16:34

    PR. Wore my NB Minimus and they felt great! If you’re not familiar with Signal Hill…. it’s 1.5km to the top… and steep! Run time is round trip, up and back.

  15. WU x2
    push jerk x 3
    110-120-135-150-165

    21-15-9 (Rx’d)
    Squat Clean #95
    K2E (bar)
    HR Pushups
    T=15:32

    I had a very hard time with the plank after this WOD. I did the 2 min plank yesterday unbroken but had to stop multiple times today for the 3 min plank.

  16. wu x 2
    strength – shoulder press x 1
    45×10,95×5,115,120,130,135,140,145
    WOD: 21-15-9. RX
    squat cleans
    K2E
    HR push ups
    Time = 11:40
    Felt awesome on this WOD tonight.. Great job 5:30 class!
    cash out – 3 min plank – 1:00,1;00,1:00

  17. Mobility
    WU x 2
    Strength: Cleans (x5)
    95-105-115-125 (PR reps)
    ** Only did 4 sets tonight. Cleans were feeling heavy. Having some issues with technique (grip, pulling with arms).

    WOD
    21-15-9 (Rx’d)
    Squat cleans @ 65#
    K2E
    HR push ups
    Time = 14:05
    ** K2E need work. Ate up a lot of time**

    Cashout – 3 min plank (3 x 1 min)

    Great job 5:30 crew! Everyone worked really hard tonight 🙂

  18. WUx2
    Cleans (x5)
    100-110-120-135-135

    21-15-9 reps
    Squat Cleans (95#)
    Knees to Elbows (on a bar)
    Hand release Pushups

    8:49 (I think not really sure)

    Daily squat to 190#

    That was indeed a tough one!! Shaking for 10 mins afterwards- Great job everyone!!!

  19. I cannot believe I forgot to tell you Amanda that I absolutely love today’s picture! A picture says a thousand words!

    1. Thanks Corinna! (and everyone!) They’d be some colorful words, those pushups were awful, as you can see! That was from Nate last Friday – pushups immediately following ring dips!

  20. WUX2
    Strength: Shoulder Press x 5 25-30-35-40-45 (45 x 4 … the last one would NOT go up! lol)

    21-15-9 reps
    Power Clean (bad knee) @ 35lbs
    Modified V-Snaps
    HR Push ups (Women PU)

    Time: 8:50

    SO HAPPY to be back!! A week with no crossfit = NO FUN!!
    Hope Im not sick again for a long long time!! 😀

  21. WUx2
    Strength – OHS x3
    75-85-95-105-115(PR for Reps)

    WOD as Rx’d
    21-15-9 reps
    Squat Cleans (95#)
    Knees to Elbows
    Hand release Pushups

    Time–> 15:30

    3min Plank broken in 3 sets 1:30,1:00 and 0:30

    Great job 6:30 crew!

  22. WUx2 (Strict pull-ups, 5 with/5 without band each time)

    Strength – Back Squat x5
    135-145-160-170-180

    “Change for Change”
    Bench Press x 3
    95-110-120-135-155-160(1, PR)

    3 min plank (2 x 1:30)

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