New Year's Eve

**7a, 8a, and 9a only today.  No evening WODs.**

WOD:

Teams of 2

• 500m run
• 500m overhead plate walk (45#/35#)
• 500m run

complete the runs together, both running the full 500m.  Team members will trade the plate as necessary during the overhead plate walk.

______________________

post names & time to board

______________________

Death by...

Strength:

Floor Press 3RM

WOD:

Death by...  Wall Balls (20#/14#)

_________________________

score = last round completed

CrossFit Kids Chiang Mai 28/12

Warm Up

2x

•25m run

•10 jumping jacks

•25m run

•5 super slow squats

•25m run

WOD

10min AMRAP

•4 monkey hangs

•12 squats

•50m run

SKILL

•ring play

White board 23/12 - 27/12

No fundamentals Dec. 28th.

Due to a scheduling conflict the Fundamentals class scheduled for tomorrow, Decemeber 28th, at 9am is cancelled. Sorry for the late notice. 10am open gym is still on.

Box Jumps & Ball Slams

Strength:

Push Press 5RM

WOD:

10min AMRAP

• 10 ball slams (18k/12k)
• 10 box jumps (24"/18")
• 10 push-ups

____________________________

post name & rounds + reps to board

The 12 Days of Christmas!

**9am only today!!!**

WOD:

The 12 Days of Christmas (done just like the song)

1 - 50m sprints

2 - Toes to Bar

3 - Burpees

4 - Weighted Sit-Ups (use wall ball)

5 - Wall Balls (20#/14#)
6 - Hand Release Push-ups

7 - Kettlebell swings (24k/16k)

8 - Lateral Jumps

9 - Slam Balls (15k/9k)

10 - Goblet Squats (24k/16k)

11 - Box Jumps (24"/18")

12 - Stricat Pull-ups

Merry Christmas!!

We're closed today for Christmas.  Remember, we've only got one WOD scheduled for tomorrow.  We'll be doing the 12 Days of Christmas Workout at 9am.  Hope to see you all!

Boxing Day Get Together

We've picked a location for our Holiday Party - and realized that we're having it on Boxing Day!

We'll be meeting at 6pm on Dec. 26th at The UN Irish Pub.   Look forward to seeing you all there.

Christmas Eve Push-up Diane

*7a, 8a, and 9a classes only today.  We're closed this evening for Christmas Eve., but we'd love to see everyone this morning!*

Strength:

20 minutes to find Snatch 3RM

WOD:

"Push-up Diane"

21-15-9

Deadlifts (225#/155#)

Push-ups (scale up to handstand push-ups)

_______________________

post name and time to board

Christmas Hours

Just a reminder of our hour changes this week...

Tuesday, December 24th, 7a, 8a, and 9a classes only - no evening classes.

Wednesday, December 25th - CrossFit Chiang Mai is closed for Christmas Day.

Thursday, December 26th - 9am only.  CrossFit Kids PreSchool 10:30am and CrossFit Kids 11:15am.  No evening classes.

Tire Flips

WOD:

Teams of 3

• 100m tire flip
• 150 tire jumps (box jumps using tire)

______________________

post names & time to board

______________________

White board 16/12 - 20/12

Lateral Jumps

Strength:

EMOTM for 10min

• 2 deadlifts @ 80% of 1RM

WOD:

4 RFT

• 15 lateral jumps
• 15 burpees
• 15 lateral jumps
• 400m run

_______________

name time to board

Team Sandbags!

Strength:

Strict Press 3x5 @ 85% of 5RM

WOD:

Teams of 3

• 100m Sandbag carry
• kettle bell swings (24k/16k)
• weighted sit-up (35#/25#)

___________________________

score = kettle bell swings + sit-ups

___________________________

The Chief

Skill:

Handstand skill work

WOD:

"The Chief"

Max rounds in 3 minutes of

• 3 Power cleans (135#/95#)
• 6 Push-ups
• 9 Squats
• Rest 1 minute. 

Repeat for a total of 5 cycles.

double unders, planks, box jumps

Strength:

• back squat 5x5 @ 80% of 1RM

WOD:

10RFT

• 30 double unders
• 30 second plank hold
• 10 box jumps (24"/18")

_______________

post name and time

_______________

push press and run

Strength:

EMOTM for 12 min.

• 2 power cleans - increasing weight each time

WOD:

12min AMRAP

• 7 push press (135#/95#)
• 200m run

________________

post rounds and reps

________________

Olympic weightlifting workshops coming up January 15-19!

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

White board...

Friday the 13th

Strength:

Pull-ups 3x max effort

WOD:

21-18-15-12-9-6-3

• Wall Ball Shots (20#/14#)
• Burpees

Overhead Squats

Strength:

Overhead Squat 3RM

WOD:

5RFT

• 100m sprint
• 20 kettlebell swings
• 15 toes to bar
• 10 hand release push-ups

Sled Pulls

Strength:

Deadlift 5RM

Team WOD:

• 100m sled drag
• max effort slam balls

score = total slam balls

Double Unders

Strength:

Strict Press 5RM

WOD:

EMOTM for 12min

• 3 power cleans (135#/95#)
• max effort double unders

score = double unders

Kettlebell Karen

Strength:

Front Squat

• starting at 50% of 3RM perform 2 EMOTM for 10 min. increase weight each set

WOD:

Kettlebell Karen

• 150 kettlebell swings (24kg/16kg)

Friends & Family 12 Days of Christmas WOD

We had a great turn out for this month's Friends and Family WOD.   Good work everyone!

White Board 02/12 - 06/12

Broad Jump Burpees

Strength:

• Floor Press 3RM

WOD:

EMOTM for 10 min

• 1 deadlift @ 75% of 1RM
• 2 broad jump burpees
• 
  
  

Nom Nom Paleo

Michelle Tam of Nom Nom Paleo is kicking off her book tour at CrossFit Chiang Mai!!  She has generously offered to do a 2 hour paleo talk on December 21st at CrossFit Chiang Mai. From her blog...

Yes, my tour will kick off in Thailand! It didn’t take much nudging from Mark Ritchie of CrossFit Chiang Mai to convince me to travel half a world away to stuff my face; after all, I’ve always been a gastrotourist at heart.  Besides, it’s not every day that I get a chance to tour the wet markets of Chiang Mai, visit restaurant kitchens, cook with locals, and kick back with our family. I have a feeling my visit to CrossFit Chiang Mai will be one of the highlights of my book tour, so if you find yourself in northern Thailand later this month, come see us! I’ll be doing a presentation and Q&A from 1 p.m. to 3 p.m. on Saturday, December 21. Please RSVP by calling or emailing CrossFit Chiang Mai.

Our email address is info@crossfitchiangmai.com or you can call 094-610-1665.

running & jumping

Strength:

Backsquat 5x5 @ 75% of 1RM

WOD:

10 min AMRAP

• 100m sprint
• 10 box jumps (24"/18")
• 10 pull-ups

______________________________

post name and rounds + reps to board

______________________________

Kara

Strength:

• 5x5 pull-ups (scale up - add weight)

WOD:

*"Kara"

12min AMRAP

• 75 toe taps
• 10 slam balls (15k/12k)
• 10 hand release push-ups

*Kara's leaving us to continue globe trotting.  We'll miss you Kara.

2K ROW

Strength:

Push Press 5x5 @ 75% of 3RM

WOD:

2K Row

Baseline

Strength:

Deadlift

• 1 @ 75% of 1RM EMOTM for 10 min

WOD:

Baseline

200m run

• 15-12-9
• air squats
• sit-ups
• push-ups

200m run