Warm Up - 1 set: 1 Min row (slow) - :30 alternating hamstring scoops - :30 bar hang - :45 row (moderate) - :20 singles - :30 calf stretch/leg - :30 row (hard) - :20 double unders – 5 down dog / up dog – 250m row (increase effort every 50m) –

WOD – 20 Min AMRAP


500m Row / 1200m Bike L2-same L1-250m row / 600m bike


25 double-unders L2-:15 DUs L1-25 singles


500m Row / 1200m Bike L2-same L1-250m row / 600m bike


50 double-unders L2-:30 DUs L1-50 singles


500m Row / 1200m Bike L2-same L1-250m row / 600m bike


75 double-unders L2-:45 DUs L1-75 singles


500m Row / 1200m Bike L2-same L1-250m row / 600m bike


100 double-unders L2-1:00 DUs L1-100 singles
etc…

– Add 25 double-unders/singles to each round – or – add :15 of DUs to each round -


– 100 m of rowing = 1 rep -

Skill Work - 4 sets: :20 strict sit-ups - :10 rest - :20 flutter kicks - :10 rest

Post WOD - 1:00 foam roll calf/leg

Warm Up - 1 set: 100-meter jog - 5 inchworm push-ups - 10 alternating Spiderman stretches - 1 set: 200-meter jog - 10 push-ups - 10 kip swings - 1 set: 400-meter jog - 10 up-downs - 10 alternating dumbbell deadlifts - 10 kip swings (bigger) - 1 set: 10 burpees - 10 alternating dumbbell snatches (lighter weight) - 5 kipping pull-ups - 1 set: 10 alternating dumbbell snatches (workout weight) - 5 chest-to-bar pull-ups –

WOD I (15 Min Cap)


30-20-10 L2-same reps L1-21-15-9


Burpees


Chest-to-bar pull-ups L2-Pull ups L1-Jumping pull ups


Alternating dumbbell snatches L3-50/35# L2-40/25# L1-30/15#

For Time

WOD II

100 Double DB box step ups L3-20/16” L2-18/12” L1-16/6”

For Time

Post WOD – 1:00 doorway pec stretch/side

Warm Up - 2 sets: 10 alternating Spiderman stretches - 10 leg swings/leg (across body) - 10 banded pass-throughs - 10 banded pull-aparts - 1 set: 1:00 bike, row, or Ski-erg (conversation pace) - :30 straight arm plank hold - :30 air squats - 1:00 bike, row, or Ski-erg (moderate pace) - :30 handstand hold - :30 walking lunges - 1:00 bike, row, or Ski-erg (moderate pace) - 10 shoulder presses (empty barbell) - 10 front rack lunges - 2 sets: 8 push presses - 8 alternating front rack lunges – Rest 1:00 between sets –

WOD (12 Min CAP)


20 push presses L3-75/55# L2-65/45# L1-55/35#


20 alternating front rack lunges

5 Rounds for Time

Stamina

:40 standing bike

:20 seated bike

12 Rounds Total Calories

Post WOD – Accumulate 1:30 bar hang

Warm Up - 2 rounds: :30 jumping jacks - 10 air squats - 10 shoulder tap + shoulder tap + push-ups - 10 band pull aparts – Hang squat cleans: 6 hang clean pulls – 6 hang muscle cleans - 6 tall squat cleans – 6 hang squat cleans – add wt – 6 hang squat cleans – Build up: Hang squat cleans – 5-5-2-2 -

Strength - Hang Squat Cleans - 2-2-2-2-2 - Heaviest Load -

WOD

:30 Max wall ball shots L3-20/14# L2-16/12# L1-14/10#

-Rest 1 Min-

6 Rounds Total Reps

Post WOD - 2 sets: :30 frog stretch - :30 couch stretch/leg

Warm Up

1 set:200-meter run, 600m bike, 250m row (slow)10 alternating hamstring scoops 10 arm swings

3 sets::30 running position drill per leg:30 lean and pull drill:30 running falling drill100-meter run– Practice maintaining a figure-4 body position on each run.1 set:200-meter run, 600m bike, 250m row (faster)10 unweighted good mornings10 arm circles

Mini rounds

3 rounds:

6 kettlebell swings, partner 1

6 kettlebell swings, partner 2

6 walking lunges, partner 1

6 walking lunges, partner 2

– Use workout load and practice fast transitions.

Partner WOD

800-meter run, 2400m bike, 1000m row

80 KB swings L3-55/35# L2-45/25# L1-35/15#

80 KB walking lunges

800-meter run, 2400m bike, 1000m row

– Run, bike or row together, and split KB work as desired.

For Time

Post WOD

3 sets:

:30 cobra stretch

:30 Spiderman stretch, left

:30 Spiderman stretch, right

Warm Up - 2 sets: 1:00 bike - 10 scorpion stretches (slow) - 10 cat cows (slow) - 5 up-downs - 2 sets: :30 bike - 10 good mornings + hops - 10 leg swings/leg - 5 burpees –

WOD I


10/8 Calorie bike L2-9/7 cals L1-8 rounds 9/7 cals
10 burpees L2-8 burpees L1-8 rounds

5 burpees

10 rounds for time

WOD II


3 weighted pull-ups


3 weighted dips

5 rounds for time


- 2 Min per round -

Post WOD - 30 reach-roll-lifts - 50 banded face pulls

Warm Up - 1 set: :30 mountain climbers - 10 alternating step-ups - 10 easy ring rows - 5 box jumps, slow - 10 strict AbMat sit-ups – Step down from the box - 1 set: :30 mountain climbers - 10 alternating step-ups - 10 single-ring ring rows - 10 box jumps, fast - 10 AbMat sit-ups – Step down from the box – Rope climb progression: 2 pull to stands – 3 standing single leg knee raises – 3 hanging single leg knee raises – 2 foot hook to stand – 3:00 rope climb practice – GHD sit up progression: 8 weighted abmat sit ups – 5 knee extensions + 5 GHD sit ups to parallel – 10 full GHD sit ups – Mini round: 1 set: 12 box jumps - 1 rope climb - 8 GHD sit-ups –

WOD


2 rope climbs L2-1 rope climb L1-3 pull to stands


10 GHD sit-ups L2-10 GHD to parallel L1-10 hollow rocks


20 box jumps L3-24/20” L2 20/16” L1-18/12”


– Step down from the box.

5 Rounds for Time

Post WOD - 1:00 couch stretch/leg - 1:00 banded lat stretch/arm

Warm Up - 1 set: 2:00 bike, row, or ski - 10 unweighted good mornings - 10 alternating Cossack squats - 10 alternating Samson stretches - 2:00 bike, row, or ski – Deadlift: Empty bar - :20 set up hold – 5 DL to knee – 5 DL to mid-thigh - 5 DL - 4 sets: 3 deadlifts – Start light, then add load and lift every 1:00 –

Strength – Deadlift - 5-5-3-3-1-1 – Start at 75% of 1-rep-max – Build to a 1-rep-max deadlift.

WOD


30 double-unders


3 wall walks


– Rest 1:00 –

5 Rounds Total Time

Post WOD - :45 scorpion stretch/side - :30 standing hamstring stretch/leg

Warm Up - 2 sets: 1:00 Row - 50-ft soldier kicks - 50-ft alternating quad stretch - 50-ft high knees - 50-ft butt kickers - 50-ft alternating walking lunges - 50-ft broad jumps - 50-ft skip for height - 50-ft skip for distance - 3 sets: 100/150m Row - 5 wall ball shots – Rest 1:00 between sets –

WOD

5 Min AMRAP


Row 500 meters L2-375m L1-250m


Max wall-ball shots L3-20/14# L2-16/12# L1-14/10#

Total Reps

– Rest 5:00 –

5 Min AMRAP


Row 500 meters L2-375m L1-250m


Max med-ball cleans L3-20/14# L2-16/12# L1-14/10#

Total Reps

Auxillary Work: 2 Min per round

4 sets:


20 GHD hip extensions


20 weighted sit-ups


20 banded side steps (moving right)


20 banded side steps (moving left)

Post WOD - 1:00 foam roll upper back - 1:00 bottom of squat hold (relaxed)

Warm Up - 1 set: 30 jumping jacks - 10 alternating Spiderman stretches - 10 push-ups to down dog - 1 set: 5 single-arm ring rows/arm - 10 deadlift-shrugs (from the hang position) - 5 ring rows - 10 hang muscle snatches - 1 set: 10 jumping chest-to-bar pull-ups - 10 snatch drops (partial squat) – 10 pull-ups - 10 high hang power snatch - 4 sets: 3 chest-to-bar pull-ups - 5 hang power snatches – Rest :30-1:00 between sets –

WOD


15 hang power snatches L3-95/65# L2-75/55# L1-45/35#


15 chest-to-bar pull-ups L2-15 pull ups L1-15 jumping c2b pull ups

3 Rounds for Time

Strength – Snatch or clean: 5 reps x 3 sets at 50-60% - 4 reps x 5 sets at 60-70%

Post WOD - 1:00 tricep lacrosse ball mash/side - 1:00 lat lacrosse ball mash/side

Warm Up:1 set: 200-meter run, slow - :30 alternating hamstring scoops - 3 sets: :30 running position drill per leg - :30 lean and pull drill - :30 running falling drill - 100-meter run – Practice maintaining a figure-4 body position on each run - 1 set: 200-meter run, faster - Single DB hang squat cleans: 6 DB hang clean pulls/arm - 6 DB hang muscle cleans/arm - 6 DB hang power cleans/arm - 6 DB front squats/arm - 6 DB hang squat cleans/arm - Double unders: alternate with partner - 2 sets: 30 singles - 20 high jump singles - 10 double unders -

Partner WOD

For time with a partner:

800-m run L2-600m L1-400m

then…

10 alternating rounds of:

10 alternating, single-DB hang squat cleans L3-50/35# L2-40/25# L1-30/15#

30 double-unders L2-15 double unders L1-30 singles

then…

800-m run L2-600m L1-400m

– Partners perform the runs together and then alternate full rounds of the 10-round couplet.

For Total Time

Post WOD

2 rounds:

1:00 calf roll/side

1:00 quad smash/side

Warm Up - 2 sets: 1:30 row/bike/ski/run - 5 inchworm + 1 push-ups - 10 empty-bar Romanian deadlifts - 3 wall walks - 10 empty-bar high pulls - 1 set: 3 handstand push-up negatives - 10 sumo deadlifts (empty barbell) - :20 handstand hold - 10 sumo deadlift + shrugs - 3 kipping handstand push-ups - 10 handstand shoulder taps, slow - 10 sumo deadlift high pulls - 5 kipping handstand push-ups - 2 set: 5 sumo deadlift high pulls (workout weight) - 5 handstand push-ups –

WOD I – 15 Min CAP


10 sumo deadlift high pulls L3-95-65# L2-75/55# L1-55/35#


10 handstand push-ups L2-7 pike push ups (floor / box) L1-7 HOD knee pushups

7 Rounds for Time

WOD II – 15 Min CAP

500m Row L2-375m L1-250m (2:00 or less pace)

Rest :30

5 Rounds for Time

Post WOD - 2 sets: 1:00 T-spine foam roll - :30 band pull-aparts

Warm Up – 2 sets: 1:00 on a machine - 10 twist and reaches - 10 side lunges (5/leg) - 5 goblet squats (light) - 5 paused goblet squats (light) – Empty bar: 3 ¼ squats – 3 ½ squats – 5 pause back squats – 5 back squats – Load up: 3 sets: 7 back squats (add weight each set) – Your first set of 10 should be at around 50% of your 1RM -

Strength – Back Squat - 10-10-7-7-4-4-1-1 (3 min per set)

Post WOD - 2 sets: :30 scorpion stretch hold/side - :30 pigeon stretch/leg

Warm Up - 1 set: 3:00 row, bike, or Ski-erg - 2 sets: :20 jumping jacks - 10 alternating Cossack squats - :20 mountain climbers - 10 counterbalance squats (15/10#) - 1 set: 10 snatch deadlifts (empty barbell) - 10 snatch deadlifts to mid-thigh - 10 snatch deadlift and shrugs - 10 muscle snatches - 10 overhead squats - 10 hang squat snatches - 10 squat snatches –

Strength – Snatch / Clean / Jerk (you choose) - 5 reps x 4 sets at 50-60% - 4 reps x 3 sets at 60-70%

Heaviest Load

WOD - 10 Min AMRAP


Burpee box jump-overs L3-24/20” L2-20/16” L1-18/12”

Total Reps

Post WOD - 2 sets: :30 foam roll IT band/leg - :30 lacrosse ball roll/foot

Warm Up - 3 sets:  : 20 high knees - : 10 rest - : 20 banded side steps - : 10 rest - : 20 banded good mornings - : 10 rest - : 20 Cossack squats (:10/leg) - : 10 rest - 3 sets: 10 wall-facing squats - 50 foot single-arm overhead kettlebell carry/arm - 1 set:  :30 row (easy pace) - 1 Turkish get-up/arm - :30 row (moderate pace) - 1 Turkish get-up/arm (increase weight) - :30 row (hard pace) - 1 Turkish get-up/arm (workout weight) –

WOD I (14 Min CAP)


21-18-15-12-9-6-3:
Calorie row


– Complete 2 kettlebell Turkish get-ups/arm after each set. L3-55/35# L2-45/25# L1-35/15#

WOD II (14 Min CAP)


300ft dumbbell farmers carry L3-50/30# L2-40/25# L1-30/15#


21 dumbbell push presses L3-50/30# L2-40/25# L1-30/15#

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


300ft dumbbell farmers carry


15 dumbbell push presses


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


300ft dumbbell farmers carry


12 dumbbell push presses


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


300ft dumbbell farmers carry


9 dumbbell push presses


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


*Use two dumbbells

For Time

Post WOD - 3 sets: :30 child’s pose - :15-:30 Samson stretch/leg

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

2024 Burpees - WE TAKE THE NUMBER OF PEOPLE…EVERY ABLE BODY COUNTS…DIVIDE 2024 BY THE NUMBER OF WARM BODIES PRESENT AND COMPLETE 2024 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

1 set: 
35/50 calorie bike

3 sets:
10 wall-facing squats
50 foot single-arm overhead KB carry/arm

1 set: 
10 kip swings
1 Turkish get-up/arm

1 set: 
5 pull-ups
1 Turkish get-up/arm (increase weight)

1 set: 
5 pull-ups
1 Turkish get-up/arm (workout weight)

Partner WOD


120 pull-ups L2-jumping pull ups L1-Ring Rows


30 KB Turkish get-ups L3-50/35# L2-35/20# L1-25/10#


– Switch arms as needed - Share the work -

For Time

Friday 12/29/23

Warm Up - 2 sets:  50 single-unders - 15 air squats - 10 alternating plank reach-throughs - 2 sets:  :30 double-unders - 10 burpees - 2 sets:  30 double-unders - 5 push-ups to down dog –

WOD – 15 Min CAP

75 double-unders L2-35 DUs or attempts L1-75 high jump singles

20 hands off deck push-ups L2- hands off deck worm up L1- hands off deck knee pushups

5 rounds for time

Strength – Front Rack back step lunges – 10 (empty bar) 8 (add wt) 6-6-6-6-6-6-6 (alternating 3 each leg) (2:30 each round)

Post WOD - 2 sets:  :30 frog stretch - :30 couch stretch/leg

Warm Up – Partner Warm Up: On a 6:00 clock: Team that completes the most 100-meter intervals wins.

Partner A: Rows to 100 meters. For every meter partner A rows under or over 100 meters, BOTH partners must perform that many reps of a penalty movement.
Partner B: As soon as partner A gets off of the rower, partner B starts on their own 100 meter row.

• Penalty movements: False grip ring rows - Scap pull-ups - Kip swings - Jumping ring dips

1set: 3 ring dips - 3 low ring transitions - 5 ring swings - Every 2:00 x 4 sets: 1-5 muscle-ups – On the fourth set, perform AMRAP until failure.

Beginner: muscle-up transitions, pull-ups, ring rows - Intermediate: ring muscle-up, low ring muscle-up, 5 chest-to-bar pull-ups - Advanced: 5 ring muscle-ups

WOD

5 Min EMOM


:35 max-calorie row


5 Min EMOM


:40 max-calorie row


5 Min EMOM


:45 max-calorie row


5 Min EMOM


:50 max-calorie row

Score is Total Calories

Post WOD - 1:00 sit and reach (right leg) - 1:00 sit and reach (left leg) - 1:00 sit and reach (straddle)

Warm Up - 1 set: 1:30 row (easy) - 10 push-ups to down dog - 10 good mornings (empty barbell) - 10 alternating reverse lunges - 1 set: :45 row (easy) - :45 row (moderate) - 10 deadlifts (empty barbell) - 10 inchworms + push-up - 1 set: :30 row (easy) - 1:00 row (hard) - 2 wall walks - 10 deadlifts (95/135 lb) - 3 sets: 2 deadlifts – Build in load –

WOD I

AMRAP 8: 


2 wall walks L2-4 wall step ups L1-2 inchworm + pushups


2 deadlifts L3-315/205# L2-185/125# L1-95/65#

Rounds + Reps

WOD II

Every 3:00

500m Row - *rest with time remaining* L2-400m L1-250m

6 Rounds – Slowest 500m time is your score –

Post WOD - 3 sets: :30 couch stretch/side - :30 foam roll upper back - :30 foam roll lats/side