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 10/28/22)

WOD - 12 Min AMRAP

Use 60% of Snatch 1RM

10 Deadlifts

8 Power Cleans

6 Power Snatches

4 Over the Bar Burpees

Rounds + Reps

Warm Up

100m Run - Tip Toe Walk - Heel Walk - Front Skip - Back Skip - Goose Step - Side Lunge - Walking Lunge - Bear Crawl / Crabwalk - 10 Squats - 10 Pull ups - 10 Pushups - 10 Sit ups - 100m Run - Movement Prep

WOD

400ft Farmer’s Carry Rt Arm 55/35# L2-45/25# L1-35/15#

400ft Farmer’s Carry Lt Arm 55/35# L2-45/25# L1-35/15#

100ft Walking Lunge w/ weight (carry any way)

21-18-15-12-9 Thrusters 95/65# L2-65/45# L1-55/35#

For Time

Share the Work / Only one works at a time

1000m Row

40 Box Step ups L3-24/20” L2-20/18” L1-18/16”

40 Box Jumps L3-24/20” L2-20/18” L1-18/16”

40 HOD Pushups

40 Pull ups L2-Banded L1-Ring Rows

40 Thrusters L3-95/65# L2-65/45# L1-55/35#

40 Deadlifts L3-95/65# L2-65/45# L1-55/35#

2400m Bike

For Time

BRING A FRIEND FRIDAY!

PARTNER WOD

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

Partner WOD

**Share the work**

**Only one partner works at a time**

100 Back Squats L3-45/35# L2-35/25# L1-Air Squats

1000m Row / 2400m Bike L2-800m Row / 2000m Bike L1-500m Row / 1200m Bike

80 Abmat Sit ups

1000m Row / 2400m Bike L2-800m Row / 2000m Bike L1-500m Row / 1200m Bike

60 HOD Pushups

1000m Row / 2400m Bike L2-800m Row / 2000m Bike L1-500m Row / 1200m Bike

40 Burpees

1000m Row / 2400m Bike L2-800m Row / 2000m Bike L1-500m Row / 1200m Bike

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 - 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 11/2/22)

WOD (12 Min Cap)

5 Pull ups / Banded / Ring Rows

10 HOD Push ups

15 Squats

10 Rounds for Time

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 10/31/22)

WOD – 12 Min AMRAP

10 Alt DB Snatches L3-50/35# L2-40/25# L1-30/15#

10 Broad Jumps 6’/4’

25 Double Unders L2-Mix L1-High Jump Singles

Rounds + Reps

Warm Up - 200m Run - Front Skip - Back Skip - Side Lunge - Goose Step - 10 Squats - 10 Pull ups - 10 Pull ups - 10 T2B - 30 sec Pride Squat - Empty Bar - 3 reps of each movement - 3 Rounds (add Weight)

WOD (Compare to 1/11/22)

3Min AMRAP

6 Thrusters 75/50# L2-65/45# L1-55/35#

5 Cleans

4 Deadlifts

-2 Min Rest-

6 Cycles for Total Rounds + Reps

Warm Up – 2 Laps 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 – KB Warm Up – 2 Hip – 2 Russian – 2 American – 2 Rounds - Bar Warm Up - Deadlift - 7-7

Strength WOD - Deadlift - 7-7-7-7-7-7-7 (Compare to 10/26/22)

WOD – 10 Min AMRAP

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

50 Double Unders L2-Mix L1-High Jump Singles

10 Toes to Bar L2-K290 L1-Lying T2B

Rounds + Reps

Warm Up - Front Skip - Back Skip - Walking Lunge - Side Lunge - 10 Squats - 10 Sit ups - Trunk Twist - Arm Circles - Bear Crawl - 10 Pull ups - 10 Push ups - Inchworm - 3 Laps

WOD

2023 Burpees - WE TAKE THE NUMBER OF PEOPLE…EVERY ABLE BODY COUNTS…DIVIDE 2023 BY THE NUMBER OF WARM BODIES PRESENT AND COMPLETE 2023 BURPEES AS A GROUP FOR TIME.

THEN WE ALL GET TO ENJOY FOOD AND FELLOWSHIP TO BRING IN THE NEW YEAR. JUST BRING A DISH TO SHARE AND ENJOY!

START YOUR NEW YEAR’S EVE CELEBRATION WITH YOUR CROSSFIT CHANGE FAMILY!

Warm Up – 100m Run - Front Skip - Back Skip Open Hip - 5 Burpees - 10 Goose Steps - 10 Squats - 10 Push-ups - 10 Sit ups - 10 Pull ups - 20 sec Down Dog - 20 sec Up Dog - 10 Banded Pass Thrus - 10 Lying Banded Leg Raises (each) - PVC - 5 Back Presses - 5 Snatch Balance - 5 OHS - 2 Min Thoracic Extension - 10 Sec Overhead Bar Hold - Rest 15 Sec - 3 Rounds - 1 Rep of each: ¼ OHS / ½ OHS / 5 Full OHS - 3 Rounds -

Strength WOD – Overhead Squat – 7-7-7-7-7-7-7 (Compare to 10/13/22)

WOD – 10 Min AMRAP

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

6 Burpees touch a target above your reach

8 Kettlebell Swings L3-70/55# L2-55/35# L1-45/25#

Rounds + Reps

Warm up – 30 singles – 5 Down/Up/Child – 10 Pushups – 10 Hollow Rocks – 30 sec Forearm Stretch – 30 sec Running Singles – 10 Side Lunges – 10 Squats – 10 Pull ups – 30 sec High Jump Singles – PVC – Trunk Twist – 5 Pass Thrus – 10 Around the World – 5 Back Presses – 5 SOTTS Presses – Clean Prog. – Clean Complex – Empty Bar – Clean Prog. – Clean Complex –

Strength WOD - Clean Complex – 1 High Hang Squat Clean – 1 Low Hang Squat Clean – 1 Squat Clean – 7 Rounds (10/18/22)

Warm Up - PVC - 10 Pass Thrus - 10 Around the World - 10 Back Presses - Shoulder Stretch - 1 Min (each) Lat Smash (roller) - 1 Min (each) Banded elbow - Bar Warm Up Push Press – 5-4

Strength WOD - Push Press - 3-3-3-3-3-3-3 (Compare to 10/27/22)

Warm Up - 2 Laps - 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 - 10 Back Presses - Shoulder Stretch - 1 Min (each) Lat Smash (roller) - 1 Min (each) Banded elbow – Empty Bar – 10 sec Front Rack Hold / 5 sec Front Squat Hold – 3 Rounds - 5 Good Mornings - 5 Front Squats Squats - 2 Rounds - Bar Warm Up - Front Squat - 7-7

Strength WOD – Front Squat – 7-7-7-7-7-7-7 (Compare to 10/7/22)

WOD – 11 Min AMRAP

25 Double Unders L2-Mix L1-High Jump Singles

5 Strict Pull ups L2- Banded (strict) L1-Seated Ring Pull ups

5 Toes to Bar L2-Knees AHAP L1-Lying T2B

Rounds + Reps

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 – 3-3-3-3-3-3-3 (Compare to 10/21/22)

WOD – 12 Min AMRAP

10 Alt. DB Snatches L3-50/35# L2-40/25# L1-30/15#

8 DB Lunge Steps L3-50/35# L2-40/25# L1-30/15# (Hold any way you want)

6 Burpees

Rounds + Reps

MERRY DAY AFTER CHRISTMAS - NO CLASSES TODAY - REGULAR CLASS SCHEDULE WILL RESUME ON TUE 12/27/22 -

LET’S FINISH THE YEAR STRONG!

The story of Jesus’ birth (Matthew 1-2, Luke 1-2) starts when the angel Gabriel appeared to Mary and told her, “Rejoice, highly favored one, the Lord is with you; blessed are you among women!” But when she saw him, she was troubled at his saying, and considered what manner of greeting this was.”

“Then the angel said to her, “Do not be afraid, Mary, for you have found favor with God. And behold, you will conceive in your womb and bring forth a Son, and shall call His name Jesus. He will be great, and will be called the Son of the Highest; and the Lord God will give Him the throne of His father David. And He will reign over the house of Jacob forever, and of His kingdom there will be no end” (Luke 1:28-33).

The ultimate expression of divine love is the Father’s gift of His own Son (John 3:16), through whom it becomes possible for us to be “called the sons of God” (1 John 3:1). “Greater love hath no man than this, that a man lay down his life for his friends” (John 15:13). Love is genuine only when it is in action. It is the essence of love to sacrifice self for others; selfishness is the antithesis of love.

Mary was engaged to Joseph. And she wondered how can this be, since she did not know a man?” The angel answered her that with God nothing is be impossible. For the Holy Spirit will come upon her and the power of the Highest will overshadow her. And the One who is to be born will be called the Son of God. So, Mary responded, “Behold the maidservant of the Lord! Let it be to me according to your word” (Luke 1:38).

Mary and her husband-to-be, Joseph, lived in a town called Nazareth in the land of Israel. But they had to travel to the city of Bethlehem to register for a census that the Roman emperor, Caesar Augustus commanded. When Joseph and Mary got to Bethlehem, there was no place for them to stay because the inn was full. So, they spend the night in a stable for the animals. And that night, Jesus was born. So, Mary laid baby Jesus in a manger.

The Shepherd’s Visit to Jesus

That night, some shepherds were in the fields near Bethlehem, keeping watch over their flocks of sheep. To their surprise, an angel appeared to them giving them the great news that the Savior, the Messiah, had been born. The angel informed the shepherds that they could find Jesus lying in a manger.

Suddenly, a whole group of angels appeared singing, “Glory to God in the highest, and on earth peace, goodwill toward men!” (Luke 2:14). The shepherds went to Bethlehem and found Jesus lying in the manger, just as the angel had told them. So, joyfully, they spread the good news of His birth.

The Magi’s Visit to Jesus

Sometime later, wise men, or magi, from the east saw a star in the sky that signaled the birth of a new king. So, they traveled to Judea looking for the new king because they wanted to worship Him. King Herod told them that the prophecies pointed that the new king would be born in Bethlehem. And he asked them to notify him of the place of the new king so that he could go and worship him, also. But his real intentions were evil.

The wise men went to Bethlehem by following the star until it was directly above the house where Jesus was. And they knelt and worshiped Him. Also, they brought Jesus gifts of gold, frankincense, and myrrh (Matthew 2:11). After that, the Lord warned them in a dream not to go back to King Herod. So, they took another route to their country.

-Christmas Sweater Partner WOD- 9am -

"Baby Grinch"


50 Burpees


50 Box Jump Overs 24/20" - 20/16" - 18/12"


50 Handstands


50 Deadlifts 95/65# – 65/45# – 55/35#


50 Double unders / 100 Singles


50 Clean & Jerk 95/65# – 65/45# – 55/35#


50 Handstands


50 Thrusters 95/65# – 65/45# – 55/35#


50 Abmat Sit ups


50 Air Squats


50 Calorie Bike


50 Handstands


50 Power Snatches 95/65# – 65/45# – 55/35#


50 Wall Ball Shots 20/14# - 16/12# - 14/10#


For Time

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 - 7-6

Strength WOD – Shoulder Press – 5-5-5-5-5-5-5 (Compare to 10/12/22)

With Bar - Airplane Twist (Rt/Lt) - Empty Bar - 5 Good Mornings - 5 Back Squats - 2 Rounds - Bar Warm Up - Back Squat - 5 - 5

Strength WOD – Back Squat – 5-5-5-5-5-5-5 (Compare to 10/24/22)

Warm Up

2 Laps - 5 Squats - 5 Sit ups - 5 Strict Pull ups - 5 Push ups - 1 Lap - Walking Lunge - Front/Back Skip - Shuffle

Empty Bar Work - 3 Cleans - 3 Dips - 3 Pwr Snatch - 3 Thrusters - 3 Pull ups - 3 Rounds

WOD (Compare to 2/8/18)

"Elizabeth"

21-15-9


Clean 135/95# L2 - 95/65# L1 - 65/35#


Ring dips L2 – Dips L1 - Box Dips

-Rest 3 Min-

"Isabel"

30 Snatches 135/95# L2 - 95/65# L1 - 65/35#

-Rest 3 Min-

"Fran"

21-15-9
Thruster 95/65# L2 - 75/45# L1 - 65/35#


Pull-ups

For Time

Warm Up – 2 Laps – Walking Lunge – Side Lunge – 30 sec Down Dog / Up Dog / Child Pose – 10 DB Walking Lunge Steps – 25ft Waiters Walk – Bear Crawl / Broad Jump – 5 Burpees – 5 Pushups – 5 Sit ups – 5 Pull ups – 5 Squats – 20 sec Handstand Hold – 5 Squat Hold Power Jump – 2 Laps -

WOD

100ft Single Arm DB Suitcase Carry Walking Lunge L3-55/35# L2-45/25# L1-35/15# (Right Hand 50ft / Left Hand 50ft)

50ft Bear Crawl

50ft Broad Jump

100ft DB Single Arm Overhead Walk (Waiter’s Walk) L3-55/35# L2-45/25# L1-35/15#

10 Burpees

5 Rounds 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 10/10/22)

WOD – 10 Min AMRAP

25 Double Unders L2-Mix L1-High Jump Singles

4 Turkish Get ups L3-45/35# L2-35/25# L1-25/15#

Rounds + Reps