Strength/Sprints

Deadlift 5RM (add 5lbs)

Push Press 5x5 @ 77.5%


100m Sprint
20s rest

200m Sprint

20s rest
300m Sprint
20s rest
200m Sprint
20s rest
100m Sprint
20s rest

EQI Lower.

Snatch complex/100B/Tabata FS?

8 Cycles
Snatch + Hang Snatch
*Find Heaviest single
*Do NOT put the bar down between reps.

WOD:
100 Burpees for time.
* This is the last day of our 100 Burpee Challenge.


****If you are feeling extra saucy****
Finisher:
Tabata:
Front Squats
(65/45)

White board 23/07 - 28/07

Sit stands revisited.

1000m Row

___________

10 Rounds of:

5 Sit stands (35/25#)

3 Floor wipers

___________

500m Run

***Compare to June 6th

EQI lower

Post time to board.

Snatch Balance, SHS

Snatch Balance 6x1 @ 85% 1RM Snatch
*July 6th

Beat the coach:

Tabata Sledgehammer swings
1 min rest
Tabata Burpees
1 min rest
Tabata Sledgehammer swings
* Lowest round is your score

Post scores to board.

Clean Complex AMRAP KB/T2b/400

5 Cycles:
2 Power Clean + 1 Squat Clean
*Find heaviest load for all 3 reps.
15 min AMRAP
8 KB snatches (4R/4L) (24/16kg)
12 Toes to Bar
200m Run
Post Heaviest load and Rounds to board.

Intro KB snatch/Team row

Intro to KB snatch.

Team 5k row.
*Switch every 250m.

Post time to board.

Deadlift/Sprints

5RM Deadlift


Max Ring dips 1 min on 1 min off x 3
40m Sprints x 10
Rest as needed
*Goal is to achieve fastest times/closest spread.

PP/LJ/SU

Back Squat 3x5 @ 90% 5RM

5 RFT
5 Push Press (115/75)
10 Lateral Jumps
20 Sit ups

Post time to board.

Insanity.  Guiness world record.

White board 16/07-21/07

Barbara

5 RFT
*20 pull-ups
*30 push-ups
*40 sit-ups
*50 squats

WOD: 20/7 PC/KB/Rn revisited

8x1 pause snatch @ 60%

20 min AMRAP:
5 Power Cleans (135/95#)
10 KB Swings (24/16kg)
200m Run
***Compare to April 9th.
EQI Lower

WOD: 19/7 Clean tech. Jackie/Prowler of Death

Squat cleans from Mid-Hang.

8x2 @ 65-70% of 1RM

Prowler of Death

-OR-

Jackie

1000m Row
50 Thrusters (45/35#)

30 Pull ups

Post time to board.

Yesterday's Prowler session was rained out.

18/7 Jerk tech Prowler

Intro to Push/Split Jerk

Partner Prowler of Death
-Load prowler with bodyweight push 25 meters, sprint back
Rest period is when your partner is pushing/sprinting.

8 cycles each.

 Post time and load to board.

 or - if raining -

"Jackie"
1000m row
50 thrusters (45/35)
30 pull ups

post time to board

WOD: 17/7 Snatch tech. 400m Burpees

Tall Snatches 10x2.
Focus on speed under the bar not weight on the bar.

6 RFT
400m Run
25 Burpees

Post time to board.

16/7 tall cleans, pull ups and Karen

Strength:

• 10x2 tall cleans 
• max effort pull ups x 3 

  
WOD:

"Karen"

• 150 wall balls for time

white board 09/07 - 14/07

and as a bonus...

white board 02/07 - 07/07

Griff

"Griff"

800m run
400m run - backwards
800m run
400m run - backwards

post time to board

WOD: 13/7 Snatch Tech

6x2 Snatch Pulls
105% of 1RM

15 min AMRAP
12 Walking lunges (95#/65#)
8 Dynamic Push ups
100m Sprint

Mitch's Return

WOD: 12/7 OHS DBKBS

Overhead Squat 2RM
5x2 @ 90%

Death By Kettlebell Swings
(36/20kg)



Aaron loving barbell groiners.



Brenna and Eric from Norcal Crossfit

WOD: 11/7 Make up/HSPU/Mobility

Handstand Push Up progression

Mobility:
Super Couch
Adductor Mash
Barbell groiners

3 Position Leg
Pigeon stretch
Squat hold

New online t-shirt store!

We've finally gotten around to it -- an online t-shirt store via spreadshirt.com.

Check it out at http://crossfitchiangmai.spreadshirt.com/!

They do ship internationally!

We will still be offering t-shirts at CrossFit Chiang Mai, but wanted to put this up online for all the folks around the world who have been asking for it!

Enjoy!

WOD: 10/7 RDL, Burner

Max Strict Pull ups x 3.

Romanian Deadlift
3x6 (add 10lbs)

4 Rounds
1 min Calorie Row
1 min Sit ups
1 min Double Unders
1 min Rest

Post reps to board.

WOD: 9/7 OTM Squat Cleans

5x5 Push Press @ 75%

On the minute for 15 minutes:
2 Squat Cleans (85% 2 RM)
10 Lateral Jumps (over barbell)

Nutts

"Nutts"


For time:

10 Handstand push-ups

250 pound Deadlift, 15 reps

25 Box jumps, 30 inch box

50 Pull-ups

100 Wallball shots, 20 pounds, 10'

200 Double-unders
Run 400 meters with a 45lb plate

WOD: 6/7 Snatch

1RM Squat Snatch

WOD: 5/7 5RM Backsquat

Find true 5RM Back squat
*Most weight you can back squat 5 times without putting down the bar.
3x5 @ 85% of 5RM


Finisher:
Tabata:
Russian Twists

WOD: 4/7 Pause OHS, BBJ/PC

Pause Overhead Squats
3x3
(hold 4 count)

4 Rounds
3 min AMRAP
5 Power Cleans @ 155#/95#
5 Burpee Box Jumps

Post total rounds and reps to board.

Burpee Games!

Last month for of our 100 day burpee challenge.  They are now over half way!  

Who will be the last standing?

If you have dropped out and your name isn't crossed off, please tell Monica- she would be more than happy to cross your name off the board,

Good luck!

June PR Board

Excellent work everyone!

WOD: 3/7 DL 300m Shuttle

Deadlift 5RM
(add 5lbs)

300m shuttle x 3


Post fastest and slowest to board.

What’s The Deal With Grains?

Good summary on the problems with grain consumption and nutrition at Everyday Paleo, "What's the Deal with Grains?" Several good questions answered clearly.

But we NEED grains!  Grains are good for you!

On the contrary, grains are good for birds, but not us.  Mammals like you and I can’t quite stomach them (pun intended).  Here is the short story in highly oversimplified form.  Grains contain gut irritating lectins that damage the microvilli, or brush border, in our intestines, which then leads to the widening of tight junctions, a condition also known as leaky gut.  Leaky gut is the situation in which bigger particles than planned are allowed through the gut wall and into your body.  Some of these particles, especially the lectins themselves and gram negative bacteria, can be very problematic.  When your immune system discovers these interlopers it destroys them and creates an antibody to go hunting for more.  Unfortunately, the interlopers can sometimes resemble various tissues in your body and you become “autoimmune”.  Autoimmune diseases are situations in which your immune system has waged war against one or more of your own tissues.  Rheumatoid arthritis, cataracts, ankylosing spondylitis, Hashimoto’s disease, eczema, and celiac disease are just a few examples from a long list of autoimmune diseases that plague western society....

Be sure to check out the linked article by Dr. Loren Cordain on their site.

WOD: 2/7 OTM KTE/PU/S

5x5 Push Press @ 67.5% of 1RM

On the minute for 15 minutes
3 Knees to Elbows
5 HRPU
5 KB swings (24/16kg)