Jenn

"Jenn"

5RFT

• 12 deadlifts (155#/115#)
• 9 hang power cleans (155#/115#)
• 6 front squats (155#/115#)
• 100m overhead plate run (45#/35#)

Whiteboard 25/11 - 29/11

Annie

Strength:

3RM Backsquat

WOD:

"Annie"

50-40-30-20-10

• Double Unders
• Sit Ups

7am breaking in the new jump ropes

Thanksgiving WOD-dle

CrossFit Chiang Mai is closed tomorrow, Thursday, November 28, but there is one scheduled WOD - the Turkey Trot at Huay Tung Tao.  You have a choice of a 5k or 10k run.  Start time is 8:30am.  Hope to see you guys there.

On Thanksgiving morning, we will run the 5k loop at Huay Tung Tao. Some of us will run 1x around and some will run 2x around... some will even be pushing strollers! If you have a toddler, load up your push chair and come on!

Gobble gobble.

The Wod for Saturday

"Jenn"

5Rft 155/115#

Deadlift 12 reps

Hang Power Cleans 9 reps

Front squat 6 reps 

100m Overhead plate run/walk arms fully extended 45/35#

Time cap 25 mins 

Beers to follow after, all weights and movements can be scaled to suit athletes.

Learn Olympic Weightlifting and Coaching at CrossFit Chiang Mai with Columbus Weightlifting!

We are pleased to announce that we are once again working with coaches Mark Canella and Drew Dillon to bring them to Asia, including a skill workshop, coaching/programming seminar, and the USAW Level 1 Certification.

• Olympic Weightlifting Technique (Jan. 15-16): This two day workshop will focus on improving your technique in the snatch and clean & jerk. Appropriate for beginning to advanced weightlifters, participants will benefit from learning in a group setting while also getting one-on-one attention. Cost: $400 US

• Olypmic Weightlifting Coaching and Programming (Jan. 17): This one day workshop will focus on coaching and programming for Olympic weightlifting, paying particular attention to how to customize programs for each athlete, as well as integrating Olympic weightlifting training into other sports and CrossFit. Cost: $150 US

• USA Weightlifting Level 1 Certification Course (Jan. 18-19): This two day course and exam will qualify you for the USAW Level 1 Sports Performance Coach certification, and teach the USAW progression for the Olympic lifts, programming and coaching. A mix of hands-on practice and theory. Cost: $495 US.

Register early!  Space will be limited.

To register:

Olympic Weightlifting Workshops with Columbus Weightlifting

USAW Level 1 Sport Performance Coach Certification

Strength
Max effort pull ups 3 sets
Conditioning
"The Chief"
max rounds in 3 minutes 135/95# power cleans
6 push ups
9 air squats
rest 1 minute repeat for a total of 5 cycles

300m Shuttle

Double Under Tutorial finishing with max effort in 2 mins
300m Shuttle

Monday Cleans

OTMEM for 12 mins Power Cleans working up to AHAP

10 min AMRAP

15 Ball Slams 

10 Box Jumps

5 HRPU

This saturday will be Jens last wod in the box :( So we will  be going out in a hero wod style, movements and lifts will be announced later on in the week please come and make it a throwdown to remember...beers after ofcourse!!

Whiteboard

Push Press 3rm

15 min Amrap(Shuttling Friday)
Teams of 3
1 person sandbag shuttle to 50m and back
1 person ball slams(max effort)
1 person abmat sit ups(max effort)
Total amount of ballslams and situps posted to board

Deadlift triples

Deadlift 3.3.3

5rft 

20 kettle bell swings 

10 box jumps 

30 second plank hold 

Row

Skill:

Rowing Clinic

WOD:

Teams of 3

•3000 m row - switching every 250

• Kettle Bell swings 

• Rest

______________________

score = kettle bell swings

White Board 11/11 - 15/11

Team Chipper

Strength:

• Floor Press 5RM

WOD:

Team Chipper - in teams of 3 complete

• 150 Pull-ups
• 150 Slam Balls (15k/12k)
• 150 Goblet Squats (24k/16k)
• 150 Abmat Sit-ups
• 150 KettleBell Swings (24k/16k)

1 person must be resting at all times.  For Pull-up scale, if you need more than a green band for pull-ups switch to ring rows.

Power Cleans

Strength:

Power Cleans

WOD:

12min AMRAP

• 200m run
• 3 Front Squats (135#/95#)
• 7 Hand Release Push-ups

_________________________________

post name + rounds & reps to white board

Sledding

Strength:

For a total of 300m each

• 50m sled pull
• 50m sled drag

Pull the sled to the 50 and drag it back to the 0.

WOD:

• 1-10 Burpees
• 10-1 Box Jumps (24"/20")

Total or 500m run x 4

If you did not Total yesterday then

Total

If you did then 500m run x 4

Re-Total

Backsquat 1RM

Strict Press 1RM

Deadlift 1RM

White Board 04/11 - 08/11

Ball Slams

Strength:

Backsquat 3x5 (add 2.5/5#)

WOD:

Death by

•ball slams (15k/9k)

w/ 3 kettlebell swing buy in

20 round cap

*post name and last completed round to board*

Pace Yourself

Strength:

• Power Clean 3, 3, 3, 3, 3

WOD:

3 Timed Rounds of

• 500m row
• 500m run

Goal is to keep your total time for each round as close together as possible.  The same would be fantastic.  Your score is the total difference, in seconds, between round times.  

________________

Post name and score

Sorta Filthy

Strength:

• Deadlift 1x5 (add 5 or 10# - see 23/10)

WOD:

For time - in teams of 2 (one partner working and one resting) complete

• 50 box jumps (24"/20")
• 50 ring rows
• 50 kettlebell swings (16kg/12kg)
• Walking Lunges, 50 steps
• 50 Leg Raises (heals should not touch ground between reps)
• 50 Push-press (45#/35#)
• 50 Banded Good Mornings (green/blue)
• 50 Wall Ball shots (20#/14#)
• 50 Burpees
• 50 Double Unders

Finish each movement before moving on.  

___________________________

post name and time to white board

prowler

Strength:

Back Squat 3x5 (add 5# from last 3x5)

WOD:

12 min AMRAP
Teams of 3

• 40 meter prowler push (20 meters out/20 meters back)
• switch

______________

post team rounds

to the tens

Strength:

• Strict Press 3x5 (add 2.5# or 5# to last 3x5 - see 21/10)

WOD:

10min AMRAP

• 100m run
• 10 hand release push-ups
• 10 weighted sit-ups (35#/25#)

_______________

post rounds & reps

Legs, Legs, Legs

Strength:

Front Squat 3RM

WOD:

12min AMRAP

• 5 Kettlebell Thrusters (AHAP)
• 10 box jumps (24"/20")
• 100m sprint

_________________________________

post name 3RM & rounds + reps to board