Wednesday, October 31, 2012
KBs/T2B/DU
21-15-9
Kettlebell Swing (32/20kg)
Toes to Bar
42-30-18
Double Unders
Post time to board.
Kettlebell Swing (32/20kg)
Toes to Bar
42-30-18
Double Unders
Post time to board.
Tuesday, October 30, 2012
Monday, October 29, 2012
OHS, Getting the band back together
Overhead Squat
3-3-3-3-3
12 min AMRAP
10 Supine Ring Rows (Scale up to 5 strict pull ups)
10 True push ups
10 Banded Good mornings (Green/Blue Rx)
Post rounds and reps to board.
she did not do this at crossfit!
3-3-3-3-3
12 min AMRAP
10 Supine Ring Rows (Scale up to 5 strict pull ups)
10 True push ups
10 Banded Good mornings (Green/Blue Rx)
Post rounds and reps to board.
Friday, October 26, 2012
Thursday, October 25, 2012
Wednesday, October 24, 2012
BBrdJ/RT
Press 3x5 (add 2.5#)
4 RFT
10 Burpee Broad Jump*
20 Russian Twists (35/25#)
Post time to board.
4 RFT
10 Burpee Broad Jump*
20 Russian Twists (35/25#)
Post time to board.
 |
| Get ready for agility! |
Tuesday, October 23, 2012
Run/KBs/Sl
2k Run
5 Rounds
10 KB Swings (32/20kg) Russian Swings*
10 Ball Slams (12/9kg)
2k Run
Post time to board.
5 Rounds
10 KB Swings (32/20kg) Russian Swings*
10 Ball Slams (12/9kg)
2k Run
Post time to board.
Monday, October 22, 2012
AMRAP, lg/plyo/Bsq
Max Pull ups x 3
*Scale up add 25#
15 min AMRAP
12 Barbell lunges (95/65#)
6 Plyo Push ups
3 Burpee Squats
Post rounds and reps to board.
*Scale up add 25#
15 min AMRAP
12 Barbell lunges (95/65#)
6 Plyo Push ups
3 Burpee Squats
Post rounds and reps to board.
Saturday, October 20, 2012
Football team workout and tournament!
For the last three weeks the Chiang Mai International School (CMIS) football (soccer) team has been coming to work out every Saturday morning.
We've been working on mobility, strength, and sport specific conditioning.
Two days ago we helped with a fundraiser for the Five Nations Football Tournament that CMIS is hosting, with schools from Thailand, Taiwan, the Philippines, Hong Kong and Malaysia. We used a modified version of the classic CrossFit workout "Fight gone bad" and the football team and some supporters raised over 24,000 Baht! Well done!
For today's workout, after a warm-up that included prowler shuttles, the football team went after an intense workout with sprints, wall balls and slam balls.
3 Rounds For Time
200 meter shuttle (50 meters x 4)
20 wall balls
10 slam balls
rest 1 minute
Here is the tournament schedule:
All the games will take place at Grace International schools soccer fields, and their will be plenty of footballing action going on throughout the day.
The CMIS game schedule is as follows:
Wednesday, October 24
10:30 to 12:00 CMIS vs. Hong Kong International Community School
Thursday, October 25
9:00 to 10:30 CMIS vs. Faith Academy (Philippines)
7:00 to 8:30 Grace International School vs. CMIS
Friday, October 26
9:00 to 10:30 CMIS vs. Dalat International School (Malaysia)
7:00 to 8:30 CMIS vs. Morrison Academy (Taiwan)
Saturday, October 27
CMIS will play a match between the times of 9:00 and 12:00, depending on the results from our previous matches.
If you've got time, go on out and catch some of the tournament -- it promises to be great fun!
We've been working on mobility, strength, and sport specific conditioning.
Two days ago we helped with a fundraiser for the Five Nations Football Tournament that CMIS is hosting, with schools from Thailand, Taiwan, the Philippines, Hong Kong and Malaysia. We used a modified version of the classic CrossFit workout "Fight gone bad" and the football team and some supporters raised over 24,000 Baht! Well done!
For today's workout, after a warm-up that included prowler shuttles, the football team went after an intense workout with sprints, wall balls and slam balls.
3 Rounds For Time
200 meter shuttle (50 meters x 4)
20 wall balls
10 slam balls
rest 1 minute
Here is the tournament schedule:
All the games will take place at Grace International schools soccer fields, and their will be plenty of footballing action going on throughout the day.
The CMIS game schedule is as follows:
Wednesday, October 24
10:30 to 12:00 CMIS vs. Hong Kong International Community School
Thursday, October 25
9:00 to 10:30 CMIS vs. Faith Academy (Philippines)
7:00 to 8:30 Grace International School vs. CMIS
Friday, October 26
9:00 to 10:30 CMIS vs. Dalat International School (Malaysia)
7:00 to 8:30 CMIS vs. Morrison Academy (Taiwan)
Saturday, October 27
CMIS will play a match between the times of 9:00 and 12:00, depending on the results from our previous matches.
If you've got time, go on out and catch some of the tournament -- it promises to be great fun!
Friday, October 19, 2012
Foundations done!
CrossFit Foundations class just finished! Congrats to Nick, Karen, Sharon and Janna. Watch for them in a class soon!
If you've got friends interested in starting CrossFit, the Foundations class is a great way to get started -- learning the key lifts, technique and movements. It also helps the coaches and the athlete know how to scale and best address their goals.
If you've got friends interested in starting CrossFit, the Foundations class is a great way to get started -- learning the key lifts, technique and movements. It also helps the coaches and the athlete know how to scale and best address their goals.
SHS/BS
4 RFT
15 Sledge Hammer Swings Right
15 Sledge Hammer Swings Left
10 Ball Slams (12/9 kg)
100m Shuttle
Post time to board.
15 Sledge Hammer Swings Right
15 Sledge Hammer Swings Left
10 Ball Slams (12/9 kg)
100m Shuttle
Post time to board.
Thursday, October 18, 2012
OTM PC/Push Press
Back Squat 3x5 (add 5#)
On the minute for 15 min.
1 Power clean + Push Press (155/75#)
Post load to board.
On the minute for 15 min.
1 Power clean + Push Press (155/75#)
Post load to board.
Wednesday, October 17, 2012
Push/Pull v2.0
Press 3x5 (add 2.5#)
10 min AMRAP
7 Plyo Push ups
5 Box Jumps (32/24")
3 Strict Pull ups
Post Rounds and Reps to board.
10 min AMRAP
7 Plyo Push ups
5 Box Jumps (32/24")
3 Strict Pull ups
Post Rounds and Reps to board.
Tuesday, October 16, 2012
This looks familiar
Row 1500m
5 Rounds of
10 Weighted Sit ups (35/20#)
10 Weighted Step ups (as assigned.)
Then
1500m Run
Post time to board.
5 Rounds of
10 Weighted Sit ups (35/20#)
10 Weighted Step ups (as assigned.)
Then
1500m Run
Post time to board.
Monday, October 15, 2012
Deadlift, WB/KB
Deadlift 5RM (add 5#)
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Wall Balls (20/14#)
Kettle Bell Snatch (24kg/16kg)
Post time to board.
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
Wall Balls (20/14#)
Kettle Bell Snatch (24kg/16kg)
Post time to board.
 |
| 105kg Thai Junior snatching 146kg. |
Friday, October 12, 2012
HPC/Ball Slams/DU
20 Hang Power Cleans (95/55#)
5 Ball Slams (12kg/9kg)
30 Double Unders
15 Hang Power Cleans
10 Ball Slams
30 Double Unders
10 Hang Power Cleans
15 Ball Slams
30 Double Unders
5 Hang Power Cleans
20 Ball Slams
30 Double Unders
Post time to board.
5 Ball Slams (12kg/9kg)
30 Double Unders
15 Hang Power Cleans
10 Ball Slams
30 Double Unders
10 Hang Power Cleans
15 Ball Slams
30 Double Unders
5 Hang Power Cleans
20 Ball Slams
30 Double Unders
Post time to board.
Thursday, October 11, 2012
DL/Squats/Run
10 RFT
100m sprint
2 Deadlift 225#/135# (scale up 275 3x)
9 air squat
:20 rest
Post time to board.
Wednesday, October 10, 2012
Tuesday, October 9, 2012
Monday, October 8, 2012
Burpees/Wall Balls
Broad Jump Retest:
3 Max Broad Jumps
10 min AMRAP
10 Wall Balls (20/14#)
10 Burpees
Post Distance, Rounds and any Reps to board.
3 Max Broad Jumps
10 min AMRAP
10 Wall Balls (20/14#)
10 Burpees
Post Distance, Rounds and any Reps to board.
Friday, October 5, 2012
Bear Shuttle
3 Rounds of:
Complete within 2 minutes
3 Reps of the following
Power Clean
Front Squat
Push Press
Back Squat
Rack Jerk
(105/65#)
and one 200m Shuttle.
Rest 2 min between rounds
Complete within 2 minutes
3 Reps of the following
Power Clean
Front Squat
Push Press
Back Squat
Rack Jerk
(105/65#)
and one 200m Shuttle.
Rest 2 min between rounds
Thursday, October 4, 2012
Wednesday, October 3, 2012
Team WOD
Teams of 3.
Each member rows 1k meters total.
250m Row
Max Double Unders
Max Ab Mat sit ups
Rest 1 min.
Each member rows 1k meters total.
250m Row
Max Double Unders
Max Ab Mat sit ups
Rest 1 min.
Tuesday, October 2, 2012
CF Total Make up
1 RM Backsquat
1 RM Press
1 RM Deadlift
Post Loads to board.
Alternate WOD
6 RFT
10 KB swings (24/16kg)
5 Push ups
1 Full Gasser
Rest :30
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