Some of you remember Change For Change (before Open Gym was a thing). Last day of the month, people would pay $5 to do any of the workouts from the previous month. All the money raised would go to various charities in need throughout the year.
We’ve not been able to find an alternative – until now.
Check out the picture – it basically describes our “parking fines”. While not nearly as fun as Change For Change, it will help to create some funds for our Christmas family and other charity events. And maybe there’ll be less stuff left behind. Bonus!
Coach Amanda – you can pay by cheque each week 😉
EMOM 12 min
Even – Power Clean + Hang Clean (50%+)
Odd – 10 HR Pushups
Row 5 min for calories
Rest 5 min
Row 5 min for calories
WU Mob 10 KBS 400 m row
EMOM
PC HPC Even
#95-2/105-2/115-2/125-1
10 HR Push-ups Odd
Row 5 min for cal
Rest 5 min
Row 5 min for cal
Score 83 cal 70 cal = 153 cal total
Thanks Shane great work out !
Mobility + 10 KBS @ 40# + 400m row
Group Mobility + WU
EMOM 12 min
Even – Power Clean + Hang Clean 60-65-70-75-85#
Odd – 10 HR Pushups
Row 5 min for calories = 67 calories
Rest 5 min
Row 5 min for calories = 68 calories
Total: 135
Thanks Shane. Good work everyone!
You’re hilarious
mobility, 400m Row and 10 KBs @ 45#
EMOM 12 min
Even – Power Clean + Hang Clean (50%+)
75# 85# 95# 105# 110# 115#
Odd – 10 HR Pushups
Row 5 min for calories =75 cals
Rest 5 min
Row 5 min for calories = 75 cals
Fun morning
Thanks Shane!
WU x 1, 10 KBS, 400M Row
Group mobility and movement practice
EMOM 12 min
Even – Power Clean + Hang Clean @ 40, 40, 45, 45, 50, 50
Odd – 10 HR Pushups
Row 5 min for calories, 67 Calories
Rest 5 min
Row 5 min for calories, 65 Calories
That was hard!! Thanks Shane, fun morning.
Mobility + WUx1 + 10 KBS @ 35# + 400m row
Group Mobility + WU
EMOM 12 min
Even – Power Clean + Hang Clean 55-55-65-65-75-75#
Odd – 10 HR Pushups
Everything felt so heavy today!
Row 5 min for calories = 73 calories
Rest 5 min
Row 5 min for calories = 75 calories
Total: 148
Thanks Shane! Glad to be back after 1.5 weeks off 🙂
Played an hour of squash this morning. I guess that was my warm-up.
PC + HC
135-155-185-205-225-235
Row
112+111=223
Great race Darrell!
Mob
WU x1
10 KBS
400m Row
Group Mob & WU
EMOTM 12min
Even- Power Clean & Hang Pwr Cl (55#)
Odd- 10 HR PushUps
WOD
Row 5 min for Cals- 64
Rest 5 mins
Row 5 for Cals- 61
Total Cals- 125
Please cancel my class. I won’t be making it tonight sorry
Mob WU 400m row
EMOM 12 min
Even – Power Clean Hang Clean (50% )
55 – 60 – 65 – 65 – 70
Odd – 10 HR Pushups
Row 5 min for calories =71 cal
Rest 5 min
Row 5 min for calories = 67 cal
Emotm-135-155-185-205 (pr power clean),195,195
Rowing-104+95=199 calories
EMOTM
85-95-105-105-105-105
Row
70
72
Fun class!
WU Mob 10 KBS 400 m row
EMOM
PC HPC Even
3 @135# and 3 @155#
10 HR Push-ups Odd
Row 5 min for cal
Rest 5 min
Row 5 min for cal
Score 88 cal 81 cal = 169 cal total
mob wux1 +10 KBS + 400 m row
group mob wu
EMOM for 12 min
even power clean + hang clean 95#
odd 10 HR push up
WOD
row 5 min for cal
rest 5 min
row 5 min for cal
75 + 77 = 152
PC + HC all @ 85# bc of my back
HR pushups
WOD with thrusters @ 35#
85 + 99
186 total
…gonna feel that tomorrow!
Thanks Marcel
Emont 12 mins
PC + HC = 135 – 155 – 170 – 185 – 195 – 200
HR push ups
Wod
108 + 103 = 211 cals
EMOTM for 12 min
Power Clean + Hang Power Clean @50%+
(50# – 50# – 55# – 55# – 60# – 65#)
WOD:
5 min row for calories
5 min rest
5 min row for calories
80 + 80 – total = 160 calories
Mobility WUx1 10 KBS @ 35# 400m row
Group Mobility WU
EMOM 12 min
Even – Power Clean Hang Clean 110-110-115-125-125-125#
Odd – 10 HR Pushups
Everything felt so heavy today!
Row 5 min for calories = 91 calories
Rest 5 min
Row 5 min for calories = 89 calories
Total: 180
EMOTM FOR 12 MIN.
ooops, lets finish that post….
EMOTM for 12 min.
Even: 1 power clean + 1 HPC: 55-60-65-70-70-70
Odd: 10 HR Push Ups
5 min. row for calories :
Round 1: 68
Rest 5 minutes
Round 2: 65
Total – 133
Tough one!
Wod
Row 5 min 100 cal
Rest 5 min
Row 5 min 85 cal
Power clean + Hang clean
85-85-95-105-115-125
HR Push ups
WOD
78 + 78= 156
Jeepers. Nice work Momma
Cleans: 85-95-105-115-115-125
Rows: 70 + 68
Fun class Patrick, thanks
Mobility + Warm up
Group Mobility + WU
EMOM 12 min
Even – Power Clean + Hang Clean 35# – 40# – 45# – 50# – 55# – 55#
Odd – 10 HR Pushups
Row 5 min for calories = 52 calories
Rest 5 min
Row 5 min for calories = 53 calories
Total: 105
Thanks for the class Marcel!
Mob, WU, 10KBS 50#, 400m row
Group mob/WU
EMOM 12 min
Even – Power clean + hang clean – 65 – 75 – 85 – 95 – 105 – 115
Odd – 10 HR Pushups
Row 5 min – 82 cal
Rest 5 min
Row 5 min – 79 cal
Total: 161 cal
Mob + WUx1 + Pec Mobility + Skip 2 min + Row 400m
EMOTM 12 mins
even – Power Clean + Hang Clean (135-155-185-205-225-205#)
odd – 10 HR Pushups
WOD
Cal Row 5 mins = 90
Rest 5 mins
Cal Row 5 mins = 91
Total = 181
EMOTM 12 mins
Even – Power Clean + Hang Clean
— (135-155-175-185-195-200…Hang Clean 1RM PR)
Odd – Hand Release Pushups
WOD
Cal Row 5 mins = 86
Rest 5 mins
Cal Row 5 mins = 79
Total = 165