Change for Change

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Bring $5 if you’d like to switch up your workout to one you missed this month or would like to repeat.

21-3-18-6-15-9-12
Thrusters (75/55#)
3-21-6-18-9-15-12
Pullups

Kettlebell shoot-throughs!

65 thoughts on “Change for Change”

  1. Johnny

    Thats a disgusting-looking workout (Its like “Confused-FRAN” — or “Fran-on-Drugs”)… I’m gassed just looking at it AND trying to figure out the numbers!!! I see the pattern that every cycle adds up to 24 reps…

    1. Chris S

      halfway through the workout i got confused, had to go over to the board and i just stared at if for a minute… i thought i copied something wrong in my book lol its gonna be one of those haha.

    2. Nadine

      SHIT!! Yes hey!! What a workout!!
      I asked my son to lend me 5$ for that one cause Im right broke…
      Here’s his ansewer: ” Hard is good mommy… its a challenge!! ” … hum… yeah………..

  3. Blake

    I must be sick because part of me wants to do this one. Of course part of me probably wants to kick kittens, but it’s all about repression.

  4. Andy

    WUx2

    Strength: Shoulder Press x 5
    85-95-115-130-145

    WOD
    21-3-18-6-15-9-12
    Thrusters #75
    3-21-6-18-9-15-12
    Pullups (m yellow band)
    Time: 15:06

  5. Maria

    Strength Front Squat
    1 x 80-90-95-105-110-115 (PR)

    Change for Change (Tabata This!)
    Row 4
    Squats 14
    Pullup 2
    Pushup 7
    Situp 11

    total= 38

    Pullups need some work, good workout. Kudos to those who did today’s WOD!

  6. Trent

    WU x2
    Strength: Push Press x 1
    95 x 4 -100-115-130-145 – 150 x 2 pr 5#

    WOD RX 16:29

    Fran found some nuclear waste. Very winded, but satisfied with my performance. Most band free pull ups in a wod so far and no skin rippage, I’ll take it.

  8. Chris S

    WU x2
    Strength: Push Press x 5
    85-95 -115-135-145–160

    WOD RX 8:32

    really enjoyed this one today, if you can get into a rythem with the high sets youre good to go, but if you dont like fran youre basically screwed… enjoy! haha

  9. Greg Mac

    WU x 2

    Strength: Push Jerk x 5
    75-85-100-115-125

    WOD:
    21-3-18-6-15-9-12
    Thrusters #65
    3-21-6-18-9-15-12
    Pullups (had to use the smallest band for the last 3 rounds)

    Time: 13:58

  10. Heather (Mum)

    WU X 2
    Strength X 5
    Front Squat
    45-50-55-60-70
    Wod from yesterday.
    3 rounds of
    4 pullups 4 dips
    2 front squats (60)
    12 pushups
    4 power cleans (60)
    Time 4:57
    Great job on the burpees Lisa.

  11. Elba

    WU x 2

    Strength
    Push Press 3’s
    75-80-85-90-95

    Change for Change
    WOD
    20 Push Ups (Purple Band)
    15 Wall Balls 10 lbs. 10″.
    20 KBS 35lbs.
    25 Deadlifts 105lbs
    300 singles
    25 DL
    20 KBS
    15 Wall Balls
    20 Push Ups

    Time: 14:29

    I really liked it. It was hard on my hands they are almost ripping πŸ™‚

  12. Kevin

    Ill be doing the Games wod tonight at 9:30. Could use a judge or two if anyone is available.

    (If there are deadlifts, I will NOT be doing it tonight)

  13. Darsey

    Strength front squat x3
    135-155-160-170-185(PR for reps)

    β€œTabata This!” (Rx’d)
    Row β€” 8-7-7-7-7-7-7-7
    Squat — 15-15-15-15-15-14-14-14
    Pullup β€” 6-6-5-5-4-4-4-4
    Pushup β€” 8-8-8-8-8-8-8
    Situp β€” 8-8-8-8-8-8-8-9
    Score β€”> 41
    Happy with my score. I looked at previous scores to gauge what I could likely maintain for the whole tabata.

  14. Jamie

    CFWU x 2

    Strength – Back Squat x 3
    195-205-225-230

    WOD – Change for Change
    500m row
    5 rounds of Cindy (5 Pullups, 10 Pushups, 15 Squats)
    50 Burpees
    50 Double Unders

    Time: 14:18

  15. Guy

    CFWU x 2

    Deadlifts @ 345
    3×205-225-240-275-310

    WOD: “Diddy Kong” 80% of Clean

    1 Muscle up
    2 Front Squats #160
    3 Hand Stand Push Ups (strict)
    4 Power Clean #160

    Time: 5:29

  16. Michelle

    Cleans X 1 65-70-75-85-95 (F), ran out of time to try it at 90

    WOD
    21-3-18-6-15-9-12
    Thrusters #45
    3-21-6-18-9-15-12
    Pullups (green band, but sadly I had to add the skinny band after round 18 – grrr)
    Time: 16:40

    Those who said this workout looks gross, you are very perceptive. It certainly kicked my ass today, but I am glad I did it. πŸ™‚

  17. Frank

    WUx2

    Strength: deadlift x 5
    160-185-215-240-265

    WOD
    21-3-18-6-15-9-12
    Thrusters #65
    3-21-6-18-9-15-12
    Pullups
    Time: 16:46

  18. Hannah

    wod

    strength 3 x front squat: 85, 90, 95, 100, 105

    I was a “chicken for change” so I did the 6″ jump burpees AMRAP in 7 minutes. I got 43.

  19. Gabriel

    WUx2

    WOD:Change for Change “Double Strength” from feb 14th.

    1st Deadlift X5
    275-295-315-315-315
    Working on maintaining proper posture.

    2nd Push Press X5
    95-105-115-125-135

    Practiced Pistols

    Hats off to ALL who did the days WOD!
    Great job 6:30 crew!

  20. Liam

    WU x 2
    Ran outta time for Strength

    WOD: 15:14 RX

    Hoped to do this in under 15, but I was really sucking wind by the last round. Thanks for staying on my ass Gab and CoJo!
    Great work 6:30 crew!
    Way to push to the finish Nat!

  21. Mario

    – Physio Exercises & Mobility
    – WUx2 (w KBS 25# + HSPU w/ AbMat)*
    – Squat to 290#**
    – Push Jerk 5RM: 135-155-165×4***
    – WOD Rx = 18:00

    Worst 5$ I did not spend. Not sure what’s wrong these days but man these long WODs are killing me. Cardio better pick up soon… Good job every one!!

    * (KBS too light, HSPU AbMat felt ok (try few more warm-ups with that)
    ** (Did it in 4 reps instead of 5, 290# felt harder today)
    *** (4th rep at 165 felt odd at right wrist, so stop there, not risking it)

  22. Gilles

    wu x 2
    strength – Push Jerk x 3
    95, 115, 125, 145×2

    WOD :
    21-3-18-6-15-9-12
    Thrusters RX(75#)
    3-21-6-18-9-15-12
    Pull ups

    Time = 17:19

  23. Rachel

    wu x 2
    strength – Push Press x 5
    45, 50, 55, 65, 70

    WOD :
    21-3-18-6-15-9-12
    Thrusters (25#) keep he weight low and work on not rolling my shoulder
    3-21-6-18-9-15-12
    Pull ups (2 green bands)

    Time = 13:37

  24. Heather S

    WU x 2 (Sub’d set of squats and goodmornings for extensions)
    strength – Shoulder Press x 5
    55, 65, 75 80 (3)

    WOD :
    21-3-18-6-15-9-12
    Thrusters (sub’d push press) (55#)
    3-21-6-18-9-15-12
    Pull ups (2 blue band)
    Time = 17:30

    Like to try this when all my parts are working again πŸ™‚ Thanks for all the help Kevin – as usual I always feel better after the wod than when I walk in!

    Got my fingers crossed for 12.2

    Comin’ to see ya Johnny!

  25. Jeff S

    Strength pressx3
    105-115-125-135-145
    β€œTabata This!”
    Row β€”9- 8-7-7-7-7-7-7
    Goodmornings (knee) 15-15-15-15-15-14-14-14
    Pullup β€” 10-8-7-7-5-5-5-5
    Pushup β€” 10-10-10-8-7-6-6-6
    Situp β€” 10-9-9-9-9-9-9-9
    Score β€”> 41

  27. Lora

    WU x 2

    Strength: Push Jerk (x1)
    45(10)-95(3)-105-115-**fell apart**-95(3)-95(3)-95(3)-ETC…
    My technique on this movement blows. What is it with me and jerks?
    Thanks for the “visual” Kevin. Makes more sense now.
    Practice. Practice. Practice.

    WOD
    Change for change
    “Tabata this”
    The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
    Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is β€œcalories”.
    Rest 1 minute between rounds.

    Tabata Row 6
    Tabata Squat 16
    Tabata Pull-up 2
    Tabata Push-up 5
    Tabata Sit-up 10
    Score: 39

    Call me crazy but I really enjoyed this one πŸ™‚

  28. Nath

    WUx2

    Rack Jerks
    55×5 – 55×3 – 65×3 – 75×3 – 85×2 – 95×1

    WOD
    1-3-18-6-15-9-12
    Thrusters 45#
    3-21-6-18-9-15-12
    Pull ups (purple band)

    Time: 21:57 and sooooo proud I finished!

    Wow! Firs time doing thrusters because it always hurt my right shoulder before. Thanks John for your magics! I started slow because I was afraid to hurt my shoulder again; and I finished slow because… because!

    Thanks everyone for cheering for me! It gave me the motivation to finish this F***er. Wow! It took me some time to recover… even after sex I never felt like that before!

  29. Johnny

    PowerCleans (x5)
    95-115-135-145

    “Diddy Kong”
    3RFT
    1 MuscleUp
    2 Front Squat (145#)
    3 HSPUs
    4 PowerCleans 145#

    Time 4:34

    took me 4 tries to get MU in 3rd round – I was trying to do the MUs with normal grip – not smart.

    tick tock tick tock —- cant wait to see what the wod 12.2 will be!!

  30. Heidi

    WU x 2

    Shoulder Press x 5:
    40-45-50-55-60

    Gladly gave my $5 not to do today’s posted WOD. I opted instead for the Feb 15th WOD of:

    5 Rounds:
    10 Push Press 55#
    10 OHS 55#
    Time = 7:36

    Kudo’s to everyone who did Fran on Steroids today!

  31. jasonr

    WUx2

    Strength: cleans x 5
    95-95-95-100-105

    WOD
    21-3-18-6-15-9-12
    Thrusters #55
    3-21-6-18-9-15-12
    Pullups
    Time: 12:37 I believe, I forgot my book at the gym
    happy i didnt have to use the band I had ready.
    Good job 5:30 crew

  32. Lora

    12.2 … HERE IT IS!

    Snagged of off Facebook (can’t seem to get on the Games site)

    AMRAP 10 minutes
    30 Snatch (M 75 / F 45 lbs)
    30 Snatch (M 135 / F 75 lbs)
    30 Snatch (M 165 / F 100 lbs)
    Max Rep Snatch (M 210 / F 120 lbs)

  33. tom

    Wu x2
    Strength back squat
    5@ 135′ 155, 175,195, 215, 215 (PR 10)
    Thanks Jo kev.
    Wod. Rx,d
    Thrusters 21,3,18,6,15,9,12
    Pull ups 21,3,18,6,15,9,12
    First time no elastics in a full wod. Hell of one to try it out on.
    20:46 happy with the time , just to finish as posted was far better than I expected.
    6:30 class thanks for the cheers and support.

  34. Krista

    WUX2

    Strength: Shoulder press 5 x 35-40-45-50-55-60 3 reps failed….disappointed but wasn’t feeling strong tonight.

    WOD
    21-3-18-6-15-9-12
    Thrusters 45#
    3-21-6-18-9-15-12
    pull ups (blue band to start then added a small purple)

    Man tough one….told it’s worse than Fran which I’ve not done so hope to try it soon enough…once my forearms recover!! Thought they’d EXPLODE!!

    Good job 6:30!!

    12.2 SNATCHES huh?? Well there’s a new move to try!!?? FUN FUN FUN!!!

  36. Nadine

    wux2
    Push Press – 5x 60-65-70-65-65 * Thanks Jo to make me realise that I was using the 45lbs bar and not the 35…haha

    WOD :
    21-3-18-6-15-9-12
    Thrusters (35#)
    3-21-6-18-9-15-12
    Pull ups (big elastic)

    Time:13:14
    SO PROUD!! I have to admit… I was kind of scare of that one!! lol
    I had 5$ with me but I said you know what…my son is right!! He said “Hard is good mommy!! Its “Challenging”…
    Did this one for you Aiden…to prove that you were right! πŸ˜‰

  37. Bender

    Mobility
    WU X 2
    Strength: Push Jerk, 5 x 105-115-125-135-145
    WOD: AMRAP 10 MINUTES:
    – 10 Deadlifts @ 185
    – 30 Double Unders

    Score: 8 Rounds plus 2 Deadlifts

  38. Johnny

    WOD 12.2

    31 reps!!! Thanks for cheering guys and u gave me a lot of motivation Greg!! Appreciate it!!!

    Soooo happy to get 135# snatch if even for 1 rep!!! That’s a 20# PR!!!!! I must have tried 15 times!!! I was done the 1st 30 reps in 2mins thereabouts !! πŸ™‚

    Awesome work Kevin and Jo!!! I will only try this WOD 1 more time haha!!!!

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