Kelly

"Kelly"

5 RFT:

*400m run
*30 box jumps, 24/18
*30 wall ball shots, 20/14

Final Games Open workout video

Back Squats

Strength:

• 3x5 Back Squats

Skill:

• Power Snatches

Tire Flip

WOD:


20 min AMRAP

• 50 m tire flip

Filthy Fifty

WOD:  "Filthy Fifty"

• 50 Box Jumps (24/18)


• 50 Jumping Pull-Ups


• 50 Kettlebell Swings (16 k)


• Walking Lunge, 50 step


• 50 Knees to Elbows


• 50 Push Press (45 lbs)


• 50 Back Extensions (superman)


• 50 Wall Balls (20/14)


• 50 Burpees


• 50 Double Unders

Clean and Jerk

WOD:


1 RM Clean and Jerk

CrossFit Open Workout 12.4

12 min AMRAP
*150 wall balls (20/14)
*90 double unders
*30 muscle ups

CrossFit Open Workout 12.4

12 min AMRAP

*150 wall balls (20/14)
*90 double unders
*30 muscle ups

Box Jump Burpees and Kettlebell Swings

Strength:

• 3 x 5 Backsquat

WOD:

• 1 - 10 box jump burpees (24/20)


• 10 - 1 kettlebell swings (24/16)

Sand Bag Shuttle

Strength:

• 5 RM Dead Lift

Team WOD:

20 min AMRAP

• 50m Sand Bag Shuttle (25k/15k)

Tabata - Row, Push Up, Pull Up, Sit Up

WOD:


Tabata

• Calorie Row
• Push-Ups
• Pull-Ups
• Sit-Ups

Who's in for the CSA? Let me know ASAP!

Just got off the phone with Sarah at the CSA about getting the weekly veggie boxes delivered to CrossFit Chiang Mai/ISDSI.  They need to know tonight who all wants boxes.  Since a few people have talked about it, Sarah decided on doing three boxes, one of which is already spoken for (Debbie E.).  The other two are available on a first come basis -- so email me (mark@crossfitchiangmai.com) if you want one.

We've also got the opportunity for people who are currently doing the CSA drop off at CMIS and would prefer to do their pick up at CrossFit.  We've asked for the ISDSI box and Monica's box to be dropped off at CrossFit/ISDSI.  If you want to switch your drop off, please call Sarah and let her know.  If you need to you can email me and I'll let her know tomorrow.  Sarah's number is 081-885-4427.

Regular delivery will continue next week, so if you don't start this week you can call Sarah and get added to the list for the drop off at CrossFit/ISDSI.

Thanks!

Death by Heavy Back Squat

WOD:

•  Death by Heavy Back Squat

Cool Down:

• 800m jog 

Open Workout 12.3

18 min AMRAP

*15 Box Jumps (24/20)
*12 Push Press (115/75)
* 9 Toes to Bar

Directions for 12.3 Open workout

Open Workout 12.3

18 min AMRAP

*15 Box Jumps (24/20)
*12 Push Press (115/75)
* 9 Toes to Bar

Prowler, Sit Ups, Air Squats

Strength:

• 3 sets max effort pull-ups

WOD:

8 min AMRAP w/ teams of 3

• 25m prowler shuttle (50lbs)
• sit ups
• air squats

Community Supported Agriculture!

We've got a great opportunity to get fresh organic vegetables and eggs right from the source here in Chiang Mai.  A local community in Mae Ta that ISDSI has worked with for years has started a CSA -- Community Supported Agriculture.

The way it works is you pay in advance for a share of the farmer's crops -- and then each week you get a box of fresh vegetables that are organic and in season.  You can also get organic free range eggs as well.

You pay 200 B a week for the vegetables, and pay for 10 weeks in advance (eggs are an additional charge).  This gives the farmers capital to invest in their farm, and helps to keep them going as a small family owned organic farm.

Right now they are dropping off boxes at Chiang Mai International School (CMIS) every Wednesday. I talked with them this morning, and they are willing to do a drop-off at CrossFit Chiang Mai if there are at least three people interested -- and we've already heard from two who are!

So if you are interested, please talk with Monica or Mark and we can get it set up!

Our box this morning -- greens, lettuce, pumpkin, carrots, eggs, tomatoes, a beet and a papaya!

Power Cleans and Burpees

Strength:

• 5 RM Deadlift

WOD:

on the minute for 15 minutes

• 2 Power Cleans
• 5 burpees

Sprints and Push Ups

Strength:

• 3x5 Back Squats

WOD:

10m Sprint
10 Push Ups

20m Sprint
10 Push Ups
30m Sprint
10 Push Ups
40m Sprint
10 Push Ups
50m Sprint
10 Push Ups
and back down ending with
10m Sprint
10 Push Ups

Team WOD

Strength:

5x2 Split Jerk

Team WOD:


Teams of 2:

• 8 X 200M Sprint (Alternate, 4 runs each)
• 200 Sit ups
• 100 Over Unders
• 200 Air Squats
• 8 X 200M Sprint (Alternate, 4 runs each)

Annie showing how it's done...

Past CrossFit Games Annie Thorisdottir showing how it's done -- 109!

CrossFit Games Workout 12.2

As many reps as possible in 10 min of
*30 snatches (75/45)
*30 snatches (135/75)
*30 snatches (165/100)
*Max rep snatch (210/120)

Pre-WOD word & Mobility

Words of wisdom from KStar....

CrossFit Games Workout 12.2

As many reps as possible in 10 min of
*30 snatches (75/45)
*30 snatches (135/75)
*30 snatches (165/100)
*Max rep snatch (210/120)

Wall Balls & Kettle Bells

Strength:

Backsquat 3x5 (add 2.5/5lbs)

WOD:

On the minute for 10 minutes

• 5 Wall balls
• 7 KB swings (#24/16)

*20 squats for each minute not completed