Wednesday WOD

“Thompson” a "hero" workout off the main CrossFit page*

10/7 rounds for time of:
15 ft Rope Climb, 1 ascent
95/65 pound Back squat, 29 reps
135/95 pound barbells Farmer carry, 10 meters

Begin the rope climbs seated on the floor.

For scaling, go to 7 rounds or lighter weight.

Keep good mechanics!!!

*This workout is in memory of U.S. Army Captain David J. Thompson, 39, of Hooker, Oklahoma, commander of Operational Detachment Alpha 3334, Company C, 3rd Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, was killed on January 29, 2010, while supporting combat operations in the Wardak Province of Afghanistan. Thompson is survived by his wife, Emily, their two daughters, Isabelle and Abigail, his parents, Charles and Freida, and his sister Alisha Mueller.

Gareth from England/Iraq

Gotta love the MANY reps of back squats in this WOD!

Carrie enjoying the scaling with the kettle bells in "the yard"

Is that a smile? No. No it's not.

Jackie!

Jackie

For time:

1000 meter row
50 thrusters @ 45 lbs
30 pullups

Fun times...

Angie...

Welcome back Angie...

100 Pull ups

100 Push ups

100 Sit ups

100 Squats

(we even had The Rolling Stones playing during part of the workout...)

Karen is back!

Today for skills we focus on shoulder mobility and warm-ups, and then spent some time working on getting perfect mechanics in the overhead squat.  Light weights, great form!  Well done!

Today's workout is "Karen"

150 wall ball shots to a 10 foot target.

For time.

Thursday

As many rounds as possible (AMRAP) in 20 minutes:

5 pull ups

10 push ups

15 squats

Wed WOD

Today is simple.

Row 5,000 m (5k) for time.

Hannah, Daniel, Mackenzie and Dana starting out.

Clearly Mackenzie and Dana aren't working hard enough yet. 

Better.  Crossing the 2,000 meter mark...

NOW we're working... a 100 m sprint about 4,000 m in...

For a good time, call Fran, 21-15-9

Fran has become the classic CrossFit workout.

Three rounds of two exercises, thrusters and pull ups, for time (e.g. as fast as possible)

Round 1: 21 reps each (21 thrusters, 21 pull ups)
Round 2: 15 reps each (15 thrusters, 15 pull ups)
Round 3: 9 reps each (9 thrusters, 9 pull ups)

Thrusters @ 95 lbs for men, 65 lbs for women.

For this we can scale the weight down, and sub jumping pull ups if you don't yet have your kipping pull ups mastered.

Welcome to the week

Complete as many rounds as possible in 10 minutes of:

10 lunges with 45 lb or 25 lb plate overhead
10 sit ups

Taylor, Anna and Dana digging deep.

Friday

Cindy

Complete as many rounds as possible in 20 minutes of:
5 pullups
10 pushups
15 squats

Thursday

Complete as many rounds as possible in 12 minutes of:

500 meter row
5 Deadlifts

Alex and Mia visiting from CrossFit Ansbach 

Mia jumping off to lift, while Miriam cheers on Am and Stephanie 

Alex needs to teach us how to do that... 

Daniel looking strong!

Mobility Wednesday

Today's WOD:

Focus on mobility!

Warm up with 5 minutes jumping rope.

Spend 30 minutes stretching, especially the ones you hate to do. :-)

Tuesday WOD

3 rounds of:

50 pushups
50 situps
50 squats

Monday WOD

As many rounds as possible in 12 minutes of:

10 pushups
15 situps
20m walking lunge

Friday

Trail run.

Run from the bottom of the trail at the end of Suthep Road to the temple in the forest (next to the stream).

And back.

Angie for Thursday (11/11)

Angie

Complete in order:
100 pullups
100 pushups
100 situps
100 squats

Wendesday

Workout of the Day

15 clean and jerks

Focus on perfect form and motion in this complex lift.

Add 10 lbs each rep until you cannot complete with perfect form.  Then scale back if you need too to complete. Don't be sloppy.

Tuesday WOD

Today:

3 rounds for time of:

30 kettlebell swings

25 wallballs

20 pullups

Micah kipping (and learning why chalk and tape are the kipper's best friend...)

Monday WOD

A good long WOD to start the week with.


20 Deadlifts (185-205lbs)
Run 400m
20 KB swings (1.5pood)
Run 400m
20 Overhead Squats (85-95lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups
Run 400m
20 Box jumps (20”)
Run 400m
20 DB Squat Cleans (30-35lbs each)
Run 400m

For time.

Scale as needed.

Fun 400 for Friday!

Friday's WOD:

400 m walking lunge

Get DEEP!

Moving and Kettlebells

Today's warm up.

Move all of the equipment out of the gym so we can epoxy/paint the floor.

Today's WOD:

50-40-30-20-10

Kettlebell swings / Burpees

Wendesday

Three rounds, each for time of:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

Rest precisely three minutes between each round.

We also worked on balance, one of the 10 general physical skills for CrossFit (cardio/resp endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance and accuracy).

Fun with the new slackline...

Lifting Tuesday

Today we focus on reviewing skills: squat, front squat, overhead squat, press, push press, push jerk, deadlift, sumodeadlift highpull, and clean.

For each lift:

Start with the PVC pipe.  Once you have prefect form, move to the training bar with a 10 lb plate on each side (30 lbs total). Do 5 reps.  If your form is perfect, move to the bar (with one 25 lb on a side). Do 10 reps.  Move to the next lift.

Row row row...

Today's workout:

Row 5,000 meters (5K).

Do alternating intervals of 100 and 200 meters sprints with a slower (but still fast) row in-beween.