Change for Change

Bring in some food to change up your workout.

AMRAP in 8 min
Single Unders

BAM! Jumping squats!

65 thoughts on “Change for Change”

    1. WOW!

      That is 100 skips / minute, which is 1.6 skips per second. That probably means that you were super fast and did not stop! πŸ˜› Awesome! (I know, I’m a nerd sometimes)

      1. HAHA thanks, but that wasn’t the best performance of this morning. I expect to see people hit the 1000 mark.

  1. Wu 2×2
    Back Squat x5
    100 110 120 140 160 PR reps

    Amrap 15 mins
    2 rope climbs15′
    20 wallballs 14#
    250 m row

    2 rounds + 1 rope climb

  2. Amrap 15 mins
    2 rope climbs 15β€²
    20 wall balls 20#
    250m row
    5 rounds + 1 rope climb

    Daily squat to 275

  3. Strength: Cleans x 1

    AMRAP in 10 min.

    5 clapping push ups
    10 jumping squats
    15 Russian KB (30#)

    8 rounds + 10 KB swings

  4. Hey amigos! I’m coaching until 7:30 tonight and would like to stay after and try Saturday’s workout. If anyone would like to join me, I’d be happy to have company πŸ™‚ Please let me know, otherwise I will probably just do the workout from home.

    Have a great day everyone! πŸ™‚

      1. Cool! πŸ™‚ if anyone is interested in coming in to do a WOD or work on some skills you’re all very welcome!

  5. WUx2

    Strength Clean – 5x 95, 100, 110, 120, 135

    Food for Change – Fran

    As Rx’d 8:55

    I have been at Crossfit for about 11 months and have always been away when Fran has been the WOD. Really wanted to try this as prescribed as a benchmark for my progress. Gotta say it was tough, but I am glad I was under 10 minutes.

  6. Came across this today while trying to find out if someone sells actual journals made specifically for Crossfit. Thought some of you might like this.

    From the site:

    “ is a free universal fitness workout journal designed specifically for CrossFit. LogsItAll is preconfigured for CrossFit workouts (Fran, Helen, Filthy Fifty, etc.) and all CrossFit fundamental moves (thrusters, muscle ups, etc.). Journal your CF workouts, compare your performances against thousands of other CF’ers from around the world, and share you online logbook with team mates and friends.
    Log all CrossFit workouts

    From Fran to Cindy, Murph to Danny, l-sits to double unders, LogsItAll is preconfigured for every CF workout.
    Log any workout

    LogsItAll is designed to make it easy to log any type of workout – from running to rowing, swimming to cycling, rope climbing to weight lifting.”

  7. WUx2
    Strenght Push Press x1
    45-50-55-65-70 PR
    AMRAP in 7min
    10 Overhead Lunges (10#)
    10 Hand Release Burpees

    Total 3 rds and 2 L

  8. wu x 2
    strength – shoulder press x 5

    WOD : AMRAP in 8 min.
    single under

    score – 985
    cash out – lacrosse ball
    practice skill of the week

  9. WU X 2
    Shoulder press – 5’s
    50-60-70-75 – 80 X 1

    AMRAP 8 min
    Singles unders
    Total 764

    100 Pulls Rowing
    1125-25 penalty (RATS!!)
    Total 1100

    Did this wod Dec 6 and rowed in at 988 so thought I’d give it another shot – glad I did!!

    Great job everyone – from Filthy 50’s to 150 (filthy) pullups you guys rocked it tonight!

  10. WU x 1
    8 minute single skips

    WOD: Filthy Fifties @ Rx


    Last time: 28:47
    PR : 3:12

    Thanks for doing this one Marc and Lora; it really motivated me to push harder.

  11. WUx2

    Clean x 1

    WOD: AMRAP 8 mins of Single Unders
    Score: 700?

    I got my first unassisted pullup! πŸ™‚ Thanks Jeff S for the tip! I was doing the kipping movement properly but my arms were too wide. Also did a few more afterwards but couldn’t get 2 in a row just yet.

      1. Congrats Vince, and you are only a few days away from cracking off 10 or more in a row.. Great job tonight!

  12. WU x 1
    1 min skip

    Strength x 3 – Split Jerk

    WOD AMRAP single unders in 8 mins

    Total: 620 reps

    Some stretching

  13. Back Squat to 255

    Change for Change
    Partner WOD w/AJ
    1000 Skips
    100 Burpees
    100 Situps
    100 Pushups
    100 Squats
    100 Pullups

    This entire workout(except situps) was done wearing a 20lb vest. It was every bit as bad as it sounds. Glad I did it though.
    Time 28:01

    8 mins of single unders no total, just a heart. This was so tough after the first wod, so we just skipped for 8 minutes.

    1. WOW FELLAS !!! Thats awesome!!! I have to try this modification!!! Impressive!! I’ll need a partner to help me compete against this score though I’m intimidated by the 20lb vest with all those Pullups!! πŸ™‚ Nice work

  14. Front Squat –>Β 135-285-225-255(failed)

    Filthy Fifties –> 27:16 (I think)

    I struggled a lot today on that WOD.
    You did great Jeff!!

    1. Thanks Pierre and ditto, and can’t thank you enough for gettin filthy with me! Lol and next time you only need to do 50 of each, not 60 ish!

  15. wux2
    strength- press x10
    75,85,90(f)-9,85(f)-9,amrap 75-7

    8 min skip

    2 min side plank each side

  16. WU x 2
    No strength

    WOD ‘Filthy Fifties’
    50 Box jumps 20″
    50 Jumping pull-ups
    50 KBS 35#
    50 Walking Lunges
    50 K2E (on rings)
    50 Push press 35#
    50 Good mornings 35#
    50 Wall balls 14#
    50 Burpees
    50 Double unders

    Time = 27:40

    OMG! Now THAT was a workout! Was completely gassed by the time I hit the wallballs. The burpees were nothing but a blur to me…

    Thanks for the motivation Marc and Corinna!

  17. Mob x1
    WU X2

    Filthy fifties.. Thank you Pierre for joining me in this one, would have sucked to try to get through this one without a partner.. And still think you cheated yourself on the wall balls.. Figure you did at least 60! Lol
    Like this workout but had motivational issues when I got to xfit, like to try it again in the right frame of mind..


  18. MOB
    WUX 2

    Partner WOD w/ Nadine

    100 Burpees (25,25)
    100 situps (30,20)
    100 squats (20,20,10)
    100 pullups (10,10,10,5,5,5,5)
    100 push-ups (10,10,10,5,5,5,5)
    1000 skips (100,100,50,50,50,50,50,50)


    This was so much fun!!! Thank you so much Nadine for doing this workout with me! First time we get a chance to work out together and we shared the WOD….Awesome! πŸ™‚

  19. Wu x 2
    Strength front squat
    Wod amrap 8 mins : single unders
    Then I did another tough WOD with Gabrielle

  20. Filthy fifty but did the 20′ box instead because I forgot it was 24′ for men.
    No PR’s today. Man felt horrible during and before the WOD.

  21. First of all, thank you Darsey for being brave and kind enough to stick around and do last Saturday’s WOD with me! You were an excellent partner!!!

    WU of coaching with three layers of clothing lol and a bit of mobility before starting the workout.

    Our WOD was slightly modified because I am still nursing some injuries…

    550 singles unders – Darsey
    150 lunges – me (used the logic of 1 lunge equals 1 DU equals 3 SU to try to make it as even as possible)
    50 burpees – Darsey
    100 grasshoppers – me
    50 squats each
    100 pushups in total – Darsey did quite a few more than I did
    50 situps each
    100 pullups in total – I did a few more here (we both did kipping with a yellow band)

    Time – 27:50 πŸ™‚ The grasshoppers, the pushups and then the pullups were by far the hardest part of this workout for me… I taped my arm for my elbow and it seemed to hold up fine and did not bother me during the workout or after (knock on wood!) I’m not sure doing 100 grasshoppers was the best sub for 50 burpees (this exercise slowed me down significantly and what a shoulder and ab killer that was!) The squats and especially the situps were a breeze. I had so much fun doing this workout, but I would like to be able to do it again soon without having to modify any of the exercises.

    Kelly, it was so nice to meet you tonight πŸ™‚ You did fantastic on your first WOD!! Sebastien, it’s also nice to welcome you to our crew for the next little while πŸ™‚

    I love CrossFit and this beautiful community of people πŸ™‚

    Safe travels to all who are traveling to visit friends and family over the holidays! We will miss you and look forward to seeing you when you come back πŸ™‚

    And finally, a big thank you to everyone who contributed to filling the boxes for the food bank!!!

    Ok, I’m done lol

  22. Thought I would do the posted wod to get in some cardio..

    AMRAP in 8 min
    Single Unders

    = 460
    I was very crampy. I don’t like single unders. πŸ™‚

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