RDL, death by...

Strength:

RDL
1x5 @ heavy 5
1x5 @ 90%
1x5 @ 80%
1x5 @ 75%
1x5 @ 70%

WOD:

Death by...

odd minutes - Ball Slams (15kg/12kg)
even minutes - Burpees

Floor Press

Strength:

5RM floor press

then...

1x3 @ 90% of 5RM

1x3 @ 85% of 5RM

1x3 @ 80% of 5RM

WOD:

4RFT

200m sprint

10 kettlebell swings (24kg/20kg)

10 toes to bar

CrossFit Chiang Mai Student Teen Program!

Looking for something fun to do during international school summer break?

CrossFit Chiang Mai is hosting a special program for teens for the international school year summer break (June/July/August)!  (Scroll down to get all the information!)

Dates: June 17 — August 9
Times: Monday/Wednesday/Friday @ 10 AM to 11 AM
Cost: 1,000 Baht / month
Ages: 13 to 19 years old

Deadline to sign up — June 14! Email us now at: info@crossfitchiangmai.com.

Using the proven results of high intensity interval training, CrossFit is an effective strength and conditioning program helping you to improve your fitness or be a better athlete.

Every day will be different: a mix of weightlifting, kettlebells, rowing, jumping, sprinting, and other exercises — designed and scaled to the ability and needs of each athlete. You’ll learn new skills in a supportive atmosphere of friendly competition and fun!

NO EXPERIENCE NECESSARY! If you’ve never done this before, don’t worry — we’ll teach you what you need to know. If you’ve got a lot of experience running, weightlifting or training already, great —we’ll work with you to take you to the next level. If you are a student athlete — improved strength, flexibility and endurance will help you improve in your chosen sport.

Most days will consist of the following:

• Warm up
• Mobility/flexibility
• Strength (weightlifting)
• Workout of the day (WOD)
• Cool down/mobility

We are ALSO planning on some special events during the summer.  We'll keep you posted!

Teens who commit to the program will earn a rock climbing trip with Chiang Mai Rock Climbing Adventures at start of the new school year!

Jackie

"Jackie"

1000m Row
50 Thrusters (45#/20kg)
30 Pull ups

Post time to board.

Free "Friends and Family" workout and BBQ this Saturday!

This Saturday (June 1), we'll have our monthly Free Workout, so come for the first time and bring your friends and family! A perfect time to drop in and check out CrossFit Chiang Mai, have a fun workout, and get to know the CrossFit Chiang Mai community.

That's not exactly what we mean when we say "bring your friends and family"!

The workout is from 10:00 - 11:00.  If this is your first time, come a bit early to get oriented.

We've got a potluck and BBQ at 11:30 to 2:00, so bring some meat for the grill and a side dish to share.

We've got showers, so you can clean up before the BBQ.  Should be fun!

See you there!

DL 5RM

Deadlift 5RM
(Shooter's choice on conventional or sumo)

20 RFT:
1 Power Clean (155/85# 70kg/40kg)
3 Strict Burpees


Post 5RM and time to board.

FS+ Burner

Front Squat 3RM

(Mar 7th)

15 min AMRAP:
5 Pull ups
10 Push ups
200m Run


Post 3RM and rounds + reps to board.

RDL

RDL
8, 8, 8

Tabata:
KB Swing (24/16kg)
Rest 1 min
Burpee
Rest 1 min
KB Swing

Score is lowest total of all 8 rounds, add up all 3 numbers.

Post score to board.

5RM retest!

Back Squat 5RM (3/26)

12-9-6-3
Box Jumps (24-20")
Russian Twists (45/25#) [Grazing]
Sprint 100m

Post 5RM and time to board.

Farmers Carry

4 RFT:
200m Farmers Carry (100m and back) [KB/Sandbag/Plate pinch, something heavy]
15 Burpees


Post load and time to board.

Sumo!

Sumo DL 3x5 (add 5#)

10 Rounds of:
:30 on / :30 off
3 Power Cleans (155/85# 70/40kg)
Max Rep Ball Slams (15/12kg)

Post number of Ball Slams to board

OHS/burner

Overhead Squat 2RM

5 RFT
10 Empty barbell thrusters
8 Push ups
200m Sprint

Post 2RM and time to board.

Girls Just Wanna Have Fun

(that's a Cindy Lauper reference.)

WOD:

Cindy

20 min AMRAP

5 push ups
10 pull ups
15 squats
______
post rounds and reps to board

Strength x 2

Strength:

subtract 5# from Press 5RM (10 May)

then

2x3 press

subtract 5#

2x3 press

subtract 5#

2x3 press

Strength:

using 5RM Front Squat from 13 May

5x3 front squat w/heavy chains

perform 5 tuck jumps between each set

rest 2:30 between each set

Then

 3 x ab iso hold

Sandbags!!

Strength:

max effort pull-ups x 3

WOD:

In teams of 2 complete

6 min AMRAP

3 sandbag shoulders (AHAP)

30m sandbag shuttle

Sumo

Strength:

Intro to Sumo Deadlift

WOD:

12 min AMRAP

•5 push press (115#/75#)

•7 box jumps (24"/20")

•9 weighted sit-ups (35#/25#)

________

post rounds and reps to board

Helen

Strength:

Front Squat 3x5

WOD:

Helen

3 RFT (rounds for time)

400m sprint
21 kettlebell swings (24kg/16kg)
12 pull-ups

Row, again

Strength:

3RM Press

WOD:

500m row x 3
(2 min rest between efforts)
*16 April 2013
___
post weight & row times to board

Team WOD Thursday

Strength:

5RM deadlift (add 5#)

WOD:

In teams of 3 complete

500m run (team runs together)
-150 slam balls (15kg/12kg)
-120 russian twists (35#/25#)
-90 box jumps (24"/20")
500m run (team runs together)

____
post time to board

Run, Row, Press

Skill:

Turkish Get-Up

WOD:

10RFT

-200 m sprint
-8 ring rows
-6 push press (75#/55#)

___
post time to board

Let me tell you about CrossFit...

Burpees, Broad Jumps, Kettlebells

Skill:

Max distance of 3 standing broad jumps (must stick each landing)
*06 Feb 2013

WOD:

12 min AMRAP
-6 Burpees
-3 Broad Jumps (90% of Broad Jump test)
-9 Kettlebell Swings (24/16)

____
post broad jump distance & rounds + reps to board

Back Squat & Tabata

Strength:

3RM Back Squat

WOD:

Tabata

-air squats (rest in bottom)
-ring rows
-slam balls

___
post weight & lowest tabata scores

Team WOD - Prowler & Sand Bags

Strength:

5RM Deadlift

WOD:

Teams of 3

15min AMRAP

20m prowler push (50/20)

Sand Bag Shouldering (AHAP*)

rest

*AHAP = as heavy as possible.  as heavy as possible = HEAVY!

___

post total team reps of sand bags to board

Double Unders, Goblet Squats, & Banded Good Mornings

Strength:

Strict Press 5x5 (add 2.5 or 5 lbs to 19 April)

WOD:

6 RFT

30 double unders
10 goblet squats (24/20)
10 banded good mornings (blue/red)
____
post name and time to board

Running, Pushing, Pulling, Rowing!

1000m run
then
20-2 hand release push-ups (20, 18, 16, 14, etc...) alternating with
1-10 pull-ups
then
1000m row
_____
post name and time to the board