If you want to switch up your workout, bring $5.Β Explanation ofΒ 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”
Kerri
Love this picture!
Guy
I can almost feel your pain!
Bender
Great pic! I was beside Amanda for this workout and was definately feeling her pain as well!
Marco
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!
Marco
That was directed towards Bender.
Great Picture Amanda!
Bender
hahahahah nice clarification Marco, you prick!
Leesa
Love the Pic π
Maria
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?
Maria
I did not do handstand pushups, need to practice those…subbed for Pike Pushups.
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.
Amanda
HOLY, Frank!!! Really!?
Lora
3 min plank? Unbroken? Abs of steel….
Kevin
Hoodies w/ βCrossFit Monctonβ on front and βRest Laterβ on back β $35
Colors β Black, Navy, Red, Dark Heather
Menβs Long Sleeve w/ CFM logo on front and βSize doesnβt matterβ¦Time doesβ on back and βAthleteβ on the sleeve β $25
Colors β Black, Navy, Red, Dark Heather
Womenβs Long Sleeve w/ CFM logo on front and βSize doesnβt matterβ¦Time doesβ on back and βAthleteβ on the sleeve β $25
Colors β Black, Navy, Red
There will be an order form at the gym. Please tell a coach what youβd like to order in person so that no order is missed.
Great pic Amanda! That is EXACTLY the same expression I had on my face during that WOD!
Michelle
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?”
Steph G
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 π
Heather S
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!
Maria
Holy Snap! You think? awesome!
Lora
3 min plank unbroken?! Yeah! Nice work!
Amanda
Heather!!! You are amazing! I did that wod with 35# and I think I had to stop after the 30th one! VERY impressive!
Corinna
100 unbroken kbs!!! That is awesome Heather!! Pretty good day the gym for sure!
Corinna
WU x 1
Strength: OHS x 5
55-65-75-85-90(2-3)
WOD: Frankenchipper
23:36
Push-ups instead of HSPU’s.
Maria
Awesome Corinna! Tough one π
Lora
Nice work Corinna! Fun one eh?
Corinna
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!
Watching you 3 go at this wod together would be a sight to see!
Jamie
After watching you, I wish I had done the same WOD with you!
Darsey
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
Jamie
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
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.
Jamie
Great job Jeff, yes that is one steep hill! Is it harder running down than up?
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.
Marc H.
Daily squats up to 265#
shoulder press 5’s
95-115-135-150-155
WOD @ 95# -> 12:20
Jeff S
wu x 2
strength β 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 β 3 min plank β 1:00,1;00,1:00
Lora
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 π
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!
Bring a Friend Day tomorrow! Yes, the WOD is first, followed by the strength. 21-15-9 Russian KBS Box Jumps Pullups HR Deadlifts x5 50-55-60-65-70% *full…
Love this picture!
I can almost feel your pain!
Great pic! I was beside Amanda for this workout and was definately feeling her pain as well!
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!
That was directed towards Bender.
Great Picture Amanda!
hahahahah nice clarification Marco, you prick!
Love the Pic π
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?
I did not do handstand pushups, need to practice those…subbed for Pike Pushups.
Great job on this tough ass WOD babe!
Great time!
Nice work Maria!
Way to go Maria!
Thanks! I really wanted to tackle this one π
Great photo! Yup, Push-ups were definitely the hardest part of this WOD… They we Brutal!
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 π )
Sooooo happy that I’m finally able to do regular v-snap!! (instead of knee bent v-snap). Great job everybody!
Yeah for v-snaps!
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
Nice OHS PR!!!! Wow!
My chest was sore for almost 4 days after that pushup workout!!
Great pic bud!!!
Back squat
95×5
135×5
185-225-245-265×1
WOD as Rx’d
9:25
3 min in a plank
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.
HOLY, Frank!!! Really!?
3 min plank? Unbroken? Abs of steel….
Hoodies w/ βCrossFit Monctonβ on front and βRest Laterβ on back β $35
Colors β Black, Navy, Red, Dark Heather
Menβs Long Sleeve w/ CFM logo on front and βSize doesnβt matterβ¦Time doesβ on back and βAthleteβ on the sleeve β $25
Colors β Black, Navy, Red, Dark Heather
Womenβs Long Sleeve w/ CFM logo on front and βSize doesnβt matterβ¦Time doesβ on back and βAthleteβ on the sleeve β $25
Colors β Black, Navy, Red
There will be an order form at the gym. Please tell a coach what youβd like to order in person so that no order is missed.
The order will be sent on Friday at 2:30pm.
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
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
WU x2
Front Squat x3
75-80-90-100-110
21-15-9
Squat Clean #95
K2E (bar)
HR Pushups
T=16:32
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 β 3 min plank
Great pic Amanda! That is EXACTLY the same expression I had on my face during that WOD!
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?”
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 π
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!
Holy Snap! You think? awesome!
3 min plank unbroken?! Yeah! Nice work!
Heather!!! You are amazing! I did that wod with 35# and I think I had to stop after the 30th one! VERY impressive!
100 unbroken kbs!!! That is awesome Heather!! Pretty good day the gym for sure!
WU x 1
Strength: OHS x 5
55-65-75-85-90(2-3)
WOD: Frankenchipper
23:36
Push-ups instead of HSPU’s.
Awesome Corinna! Tough one π
Nice work Corinna! Fun one eh?
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!
Watching you 3 go at this wod together would be a sight to see!
After watching you, I wish I had done the same WOD with you!
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
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,
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.
Great job Jeff, yes that is one steep hill! Is it harder running down than up?
They’re both hard for different reasons. Coming down you’re borderline out of control!
Nice run π I’ve done that one a few times. Great feeling when you finally reach the top!
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.
Daily squats up to 265#
shoulder press 5’s
95-115-135-150-155
WOD @ 95# -> 12:20
wu x 2
strength β 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 β 3 min plank β 1:00,1;00,1:00
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 π
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!!!
WUx2
Push Jerk 5’s
65-70-75-85-95
21-15-9 reps
Squat Cleans (65#)
Sit Ups
Hand release Pushups (knee)
12:06
Cash out: 3 min plank
Though one!!
I cannot believe I forgot to tell you Amanda that I absolutely love today’s picture! A picture says a thousand words!
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!
Nice photo Amanda
WUX2
Strength: Cleans X 3 75-85-95-110-120
21-15-9 reps
Squat Cleans (75#)
Knees to Elbows
Hand release Pushups
T:13:23
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!! π
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!
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)