Warm Up

3 Laps - Tip Toe Walk - Heel Walk - Walking Lunge Steps - Bear Crawl - Crabwalk - Inchworm

10 Squats - 10 Push-ups - 10 Sit ups - 10 Pull ups

5 Banded Good Mornings - 5 Empty Bar Power Cleans - 3 Rounds

WOD - “The Chief” (Compare to 9/13/21)

3 Min AMRAP

3 Power Cleans 135/95# L2-115/75# L1-85/45#

6 HOD Push ups

9 Squats

Rest 1 Min

Repeat for 5 Cycles for Rounds + Reps

Warm Up - 2 Lap Run- 10 Squats - 10 Hollow Rocks - 20 Jumping Jacks - 5 Down/Up Dogs - 10 Push-ups - 20 Zig Zags - 30 sec Push-up Plank -1 Lap Run - 10 Goose Steps - Empty Bar Warm Up - 5 sec Front Rack Hold - 5 sec Front Squat Hold - 3 Rounds - 1 High Hang Squat Clean - 1 Low Hang Squat Clean - 1 Squat Clean - 1 to Knee - 1 to the Hip - 1 Power Pull - 1 Squat Clean - 2 Rounds -

Strength WOD – Clean – 1-1-1-1-1-1-1 (Compare to 7/12/22)

WOD

200m Run L2-200m L1-100m

10 Handstand Pushups L2-Modified Depth L1-Pike/Knees on Box

5 Rounds for Time (15 Min Cap)

Warm Up - 1 Min Row/Bike - Side Lunge - Goose Step - Bear Crawl/Inchworm - 10 Leg Swings - 10 Lying T2B - 10 Push ups - 10 Squats - 10 Pull ups - 10 Alt Pigeon Stretch - 1 Min Bike Row - 90 sec each banded overhead - 1 Min each banded ankle -

WOD (Compare to 9/13/21)

2 Min AMRAP

4 Power Snatches L3-75/55# L2-65/45# L1 55/35#

3 Burpees

2 Front Squats L3-75/55# L2-65/45# L1 55/35#

-Rest 2 Min-

8 Cycles for Total Reps

Warm Up – 1 Min Bike / Row – 5 Squats – 5 Pushups – 5 Lying T2B – 5 Pull ups – PVC Warm Up – Gather Equipment – 3 Power Snatches – 3 Rope Wraps – 4 Alt. DB Snatch – 4 GHD Sit ups – 3 Thrusters – 3 C2B Pull ups – 2 Rounds

WOD

5 Min AMRAP

1 Rope Climb L2-AHAP L1-5 Ring Rows/5 Push ups

5 Power Snatches L3-115/85# L2-95/65# L1-65/45#

Rounds + Reps

-Rest 1 Min-

5 Min AMRAP

6 Alt. DB Snatch L3-50/35# L2-40/25# L1-30/15#

12 GHD Sit ups L2-Med Ball Abmat Sit ups L1-Straight Leg Abmat Sit ups

Rounds + Reps

-Rest 1 Min-

5 Min AMRAP

8/6 Cal Bike

8 Burpees

Rounds + Reps

-Rest 1 Min-

5 Min AMRAP

5 Thrusters L3-115/85# L2-95/65# L1-65/45#

5 C2B Pull ups L2-Pull ups L1-Jumping Pull ups

Rounds + Reps

Total Rounds + Reps

WE WILL ONLY HAVE THE 5:45PM CLASS ON LABOR DAY!!!

Warm Up - 10 Lunge Steps - 10 Side Lunge Steps - 10 Pushups - 10 Sit ups - 10 Pull ups - 10 Squats - Arm Circles - PVC - 10 Pass Thrus - 10 Around the World - 5 Back Presses - 5 Slo-Mo Shoulder Presses - Shoulder Stretch - 1 Min (each) Lat Smash (roller) - 1 Min (each) Banded elbow - 30 sec Handstand Hold - Bar Warm Up Shoulder Press - 5 - 3

Strength WOD - Shoulder Press - 1-1-1-1-1-1-1 (Compare to 6/3/22)

WOD - 10 Min AMRAP

3 Bar Muscle Ups L2-3 C2B Pull ups/3 Ring Dips L3-3 Ring Rows/3 Pushups

6 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#

25 Double Unders

Rounds + Reps

Share the work / one partner holds plate while other partner works / plate should not touch the ground until the work has been completed.

18 Min AMRAP

8 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#

8 Toes to Bar L2-Knees to 90 L1- Lying T2B

Total Rounds + Reps

NON WORKER HOLDS A PLATE 45/25# / PLATE GETS HANDED OFF AFTER EACH ROUND THE PLATE SHOULD NOT TOUCH THE GROUND UNTIL THE TIME RUNS OUT!!!

Warm Up - 100m Run - Walking Lunge - Side Lunge - 10 Squats - 100m Run - 5 Down/Up Dog / Child pose - 30 sec plank - 10 Pushups - 10 Sit ups - 10 Pull ups - 100m Run - Rope Climb Prep - Spanish / Russian Wrap - Transition Wrap - Movement Prep - Squat Cleans (4 sets to working weight)

WOD – (Compare to 9/2/21)

5 Squat Cleans L3-135/95# L2-95/65# L1-65/45#

2 Rope Climbs L3-to 15’ L2-AHAP L3-15 Ring Rows

400m Run L2-300m Run L1-200m Run

5 Rounds for Time

Warm Up – 1 Min Row – 10 Superman – 10 Pushups – 10 Pull ups – 10 Squats – 30 sec Row – PVC – 5 Pass Thrus – 10 ATW – 5 Back Presses – 5 SOTTS Presses – 10 Lying Banded Leg Raises (each) – 10 X Band Side Steps – 30 sec Plank (alt. elbows to push up) – Empty Bar – 5 Good Mornings – 5 Deadlifts – 2 Rounds – 5 Way shoulders (standing arm raises / bent over arm raises / standing front raises / shoulder press / rotator cuff raises) (with 2.5 or 5# in each hand) – Movement Prep – Work up to Deadlift and S2OH weight for WOD –

On September 1, 2021, Wes Dodd left this earthly existence to feel no pain forever more. Wes was a great friend and member of our CrossFit Change community and for many of us, a mentor, confidant and a trusted source of civic service. As one of our early members, he never really allowed anyone to know that he “enjoyed” the work that he put in at CrossFit Change. Wes knew that in order to grow as a person, one had to do uncomfortable things and he was willing to do those things. With health problems that hindered Wes for several years, he never stopped fighting and never lost his vision for future health. He would show up, even though it was uncomfortable, and put in the work to regain his strength and health. Sadly, that fight, and his journey on earth, ended on September 1st, 2021. Today we perform 21 deadlifts (Wes’s favorite), 9 Kettlebell Swings and 1 Burpee (just to make him shake his head). Then we will finish with a 2021m Row (Wes didn’t run). Although we miss him, our lives are better for having the opportunity to know him.

WOD – Wes Dodd Memorial WOD –

15 Min AMRAP

21 Deadlifts L3-225/155# L2-185/105# L1-115/85#

9 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#

1 Burpees

Rounds + Reps

-Then-

2021m Row L2-1500m L1-1000m

For Time

Warm Up - 2 Laps - 10 Pushups - 5 Down/Up Dogs - 15 sec Table hold - 15 sec Hang - Arm Circles - 10 Rock from Heel to Toe - Ankle Circles - 5 Slo-mo Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Goose Steps - Empty Bar - 5 Good Mornings - 5 Front Squats Squats - 2 Rounds - 1 Lap - Bar Warm Up - Front Squat - 5-4

Strength WOD - Front Squat - 3-3-3-3-3-3-3 (Compare to 6/7/22)

WOD (Compare to 6/7/22)

90 seconds to complete:

8 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#

8 DB Snatch (4 Rt / 4 Lt) L3-50/35# L2-40/25# L1-30/15#

8 Lying T2B

-Rest with time remaining-

8 Rounds

**AMRAP if you can’t keep up**

Warm Up - 20 Jumping Jacks - 10 Squats - 10 Hollow Rocks - 20 Mountain Climbers - 5 Down/Up Dogs - 10 Push-ups - 20 Zig Zags - 30 sec Push-up Plank - 20 Heel Pulls - 10 Goose Steps - PVC - 5 Pass Thrus - 10 Around the World - 5 Back Presses - 5 SOTTS Presses - 2 Rounds of Snatch Complex - Empty Bar Warm Up - 5 sec Overhead Hold - 5 sec OHS Hold - 3 Rounds - 1 High Hang Squat Snatch - 1 Low Hang Squat Snatch - 1 Squat Snatch - 2 Rounds

Strength WOD – Snatch – 1-1-1-1-1-1-1 (Compare to 7/5/22)

WOD - 12 Min AMRAP

Use 60% of Snatch 1RM

9 Deadlifts

6 Power Cleans

3 Power Snatches

200m Run

Rounds + Reps

Warm Up - 100m Run - 10 Lunge Steps - 10 Side Lunge Steps - 10 push-ups - 10 sit ups - 10 Pull ups - 10 Squats - Arm Circles - PVC - 10 Pass Thrus - 10 Around the World - 5 Back Presses - Shoulder Stretch - Empty Bar - 5 Shoulder Press - 4 Push Press - 3 Push Jerk - 2 Rounds - 1 Min (each) Banded elbow - Bar Warm Up Push Press – 5-3

Strength WOD - Push Press - 1-1-1-1-1-1-1 (Compare to 6/9/22)

WOD - 11 Min AMRAP

5 Over the Bar Burpees

5 Strict Pull ups L2-Kipping L1-Jumping

5 Power Snatches L3-75/50# L2-65/45# L1-55/35#

Rounds + Reps

Partner WOD - Share the work / only 1 works at a time -

40 Thrusters L3-95/65# L2-75/55# L1-65/45#

400m Run (Both Partner Run 400m at the same time) L2-300m L1-200m

40 GHD Sit ups L2-Med Ball Sit ups L1-Abmat Sit ups

30 Thrusters L3-95/65# L2-75/55# L1-65/45#

400m Run (Both Partner Run 400m at the same time) L2-300m L1-200m

30 GHD Sit ups L2-Med Ball Sit ups L1-Abmat Sit ups

20 Thrusters L3-95/65# L2-75/55# L1-65/45#

400m Run (Both Partner Run 400m at the same time) L2-300m L1-200m

20 GHD Sit ups L2-Med Ball Sit ups L1-Abmat Sit ups

For Time

Warm Up - 200m Run - Goose Steps - 5 Down Dog / Up Dog - 10 Pushups - 30 sec Plank - 30 sec Hang - 10 Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Lying T2B - 10 Pull ups - Empty Bar - 5 Good Mornings 5 Straight Leg Deadlifts - 2 Rounds - Bar Warm Up - Deadlift - 7-6

STrength WOD - Clean - 3-3-3-3-3-3-3 (Compare to 6/16/22)22)

WOD

“Karen”

150 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#

For Time (15 Min Cap)

Warm Up - 2 Laps - 30 sec Plank - 30 sec Squat Hold - 30 sec Zig Zag Jump - 30 sec Push up Plank - 30 sec (each) Side Lunge - 30 sec Criss Cross Jumps - 30 sec Hang - 30 sec (each) Lunge (inside hand to sky) - 30 sec Down Dog - 30 sec Up Dog - 1 Lap Shuffle - 30 sec Chicken Wing - 4 Turkish Get ups - Push Jerk 3 Pwr - 2 Rt Split 2 Lt Split - 2 Rounds

Strength WOD - Push Jerk - 1-1-1-1-1-1-1 (Compare to 5/31/22)

WOD - 12 Min AMRAP

5 Clean and Jerks 155/105# L2-105/75# L1-85/55#

5 Deadlifts

10 Box Step Overs L3-24/20” L2-20/18” L1-18/16”

Rounds + Reps

Warm Up - 2 Laps - 10 Pushups - 5 Down/Up Dogs - 15 sec Table hold - 15 sec Hang - Arm Circles - 10 Rock from Heel to Toe - Ankle Circles - 5 Slo-mo Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Goose Steps - With Bar - Airplane Twist (Rt/Lt) - Empty Bar - 5 Good Mornings - 5 Back Squats - 2 Rounds - Bar Warm Up - Back Squat - 5 - 4

Strength WOD - Back Squat - 3-3-3-3-3-3-3 (Compare to 6/1/22)

WOD - 12 Min AMRAP (6/1/22)

6 Med Ball Cleans L3-20/14# L2-16/12# L1-14/10#

7 Handstand Pushups L2-Modified HSPU L1-Pike/Knees on Box

8 Abmat Sit ups

Rounds + Reps

Warm Up - 2 Min Row/Bike - Walking Lunge - Goose Step - Side Lunge - 10 Squats - PVC - 10 Pass Thrus - 10 ATW - 10 Back Press - 10 Push ups - 10 T2B - 10 Pull ups - 200m Run - Bear Crawl - Movement Prep -

Partner WOD (Compare to8/23/21 or 8/24/20 or 8/30/19)

**Share the work**

**Only one partner works at a time**

100 Empty Bar Back Squats L3-45/35# L2-35/25# L1-25/15#

800m Run

80 Empty Back Squats

800m Run

60 Empty Bar Squats

800m Run

40 Empty Bar Squats

800m Run

For Time

Warm Up - 20 Jumping Jacks - 10 Squats - 10 Hollow Rocks - 20 Mountain Climbers - 5 Down/Up Dogs - 10 Push-ups - 20 Zig Zags - 30 sec Push-up Plank - 20 Heel Pulls - 10 Goose Steps - PVC - 5 Pass Thrus - 10 Around the World - 5 Back Presses - 5 SOTTS Presses - 2 Rounds of Snatch Complex - Empty Bar Warm Up - 5 sec Overhead Hold - 5 sec OHS Hold - 3 Rounds – 3 Snatch Balance - 2 High Hang Squat Snatch - 1 Low Hang Squat Snatch - 1 Squat Snatch - 2 Rounds

Strength WOD - Snatch - 3-3-3-3-3-3-3 (Compare to 6/16/22)

WOD – 10 Min AMRAP

10 Burpee Box Jumps L3-30/24” L2-24/20” L1-18/16”

35 Double Unders L2-Mix L1-High Jump Singles

Rounds + Reps

Warm Up - 2 Min Bike/Row - Side Lunge - Goose Step - 10 Squats - 5 Down Dogs - Arm Circles - Trunk Twist - 10 Push ups - Inchworm - Bear Crawl - 10 Sit ups - 10 Pull ups - 3 way forearm stretch (30 sec each) - 15 sec bridge rest 10 sec 15 sec bridge - Bar Warm Up - 1 to Knee - 1 to Hip - 1 Power Pull - 1 Pwr - 1 Squat (2 Rounds of Snatch / 2 Rounds of Clean)

Partner WOD - Share the Work - Only 1 person works at a time.

400m Run L2 - 300m L1 - 200m

30 Power Snatches 135/95# L2 - 95/65# L1 - 65/45#

20 Burpees L2 - same L1 - same

400m Run L2 - 300m L1 - 200m

30 Power Cleans 135/95# L2 - 95/65# L1 - 65/45#

20 Burpees L2 - same L1 - same

400m Run L2 - 300m L1 - 200m

30 Deadlifts 135/95# L2 - 95/65# L1 - 65/45#

20 Burpees L2 - same L1 - same

For Total Time

Warm Up - 100m Run - Front Skip/Back Skip - Side Lunge - Goose Step - Tip Toe/Heel walk - Trunk Twist - Arm Circles - 200m Run -

5 Push-ups - 5 T2B - 5 Strict Pull ups - 5 Squats - 2 Rounds

1 Min Calf Stretch (plate) (each) - 1 Min Couch Stretch (each)

WOD - 22 Min AMRAP (8/16/21)

3 Forward Rolls L2-Candle Stick Rolls L1-Log Rolls

20 Walking Lunge Steps

20 HOD Push Ups

400m Run L2-300m L1-200m

Rounds + Reps

Warm Up - 10 Lunge Steps - 10 Side Lunge Steps - 10 Pushups - 10 Sit ups - 10 Pull ups - 10 Squats - Arm Circles - PVC - 10 Pass Thrus - 10 Around the World - 5 Back Presses - 5 Slo-Mo Shoulder Presses - Shoulder Stretch - 1 Min (each) Lat Smash (roller) - 1 Min (each) Banded elbow - 30 sec Handstand Hold - Bar Warm Up Shoulder Press - 5 - 4

Strength WOD – Shoulder Press – 3-3-3-3-3-3-3 (Compare to 5/9/22)

WOD - ½ Cindy - 10 Min AMRAP (5/9/22 or 11/12/21)

5 Pull ups L2-Banded L1-Ring Rows

10 Push ups L2-Worm up L1-Knees

15 Squats

Rounds + Reps