not just for tractors

Strength:

Backsquat 3x5 (add 2.5#/5#)

Team WOD:

For time:

• 100 tire flips

__________________________
post name and time to board

White Board 24 March - 28 March

14.5

For time

21-18-15-12-9-6-3 reps of:

• Thrusters, 95 / 65 lb.
• Burpees

On the minute...

Strength:

Front Squat 3-3-3-3-3

WOD:

OTMEM for 12min

• 3 box jumps
• 10 kettlebell swings
• max effort double unders

_______________________________

post name plus double unders to board

slams balls & farmer's carry

Strength:

Power Clean 5x3 (add 2.5#/5#)

WOD:

5RFT

• 15 Slam Balls
• 100m Farmer's Carry (AHAP)

_______________________

post name and time to board

climbing the ladder

Skill:

Kipping

WOD:

15min AMRAP

3, 6, 9, 12, 15, 18....

• Thrusters (95#/65#)
• Pull ups
• 50m sprint

______________________________

post name and rounds + reps to board

burpees, toes to bar, run

Strength:

Strict Press 3x5 (add 2.5#/5#)

WOD:

12 min AMRAP

• 5 burpees
• 10 toes 2 bar
• 200m run

___________________________

post name rounds @ reps to board

back squat and calorie row

Strength:

Deadlift 5x3 @ same weight as last week

WOD:

6 rounds

• 5 back squats @ 60% of 1RM
• 1 min. max effort calorie row

______________________________

post name and total calories to board

14.4 at CrossFit Chiang Mai

CrossFit Open WOD 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:

• 60-calorie row 
• 50 toes-to-bars
• 40 wall-ball shots (20 lb. to 10-foot target/14 lb. to 9-foot target)
• 30 cleans (135#/95#)
• 20 muscle-ups

White Board 17 March - 21 March

Plate Pushing

Strength:

Press 3x5 (add 2.5#/5#)

WOD:

10 min AMRAP

Teams of 3

• Plate Push
• Kettlebell swings (24k/12k)
• Rest

________________________

post name + kettlebell swings

Planks

Strength:

Power Clean 5x3

WOD:

12min

• 1 min max effort Double Unders
• 1 min plank hold

________________________

post name and double unders

Flake

Skill/Strength:

Turkish Get-up

• 5x3 left side
• 5x3 right side

WOD:

"Flake" (aka - not quite "Blake")

4 RFT

• 25m walking lunges (35#/25#)
• 20 box jumps (24"/18")
• 20 wall balls (20#/14#)
• 10 hand release push-ups

_______________________

post name and time to board

Evil Wheels

Strength:

Deadlift 4x3

WOD:

10min AMRAP

•5 Thrusters (75#/55#)

•5 evil wheels

•10 lateral jumps

•100m run

You've seen this before

Strength:

Back Squat 3x5 (add 2.5#/5#)

WOD:

• 5 burpees at the top of every minute
• 100 slam balls for time (15kg/9kg)

_______________________

post name and time to board

Saturday open gym & 14.3

CrossFit Open Workout 14.3

8 minute AMRAP:

• 10 deadlifts, 135 / 95 lb. 
• 15 box jumps, 24 / 20 inch
• 15 deadlifts, 185 / 135 lb.
• 15 box jumps, 24 / 20 inch
• 20 deadlifts, 225 / 155 lb.
• 15 box jumps, 24 / 20 inch
• 25 deadlifts, 275 / 185 lb.
• 15 box jumps, 24 / 20 inch
• 30 deadlifts, 315 / 205 lb.
• 15 box jumps, 24 / 20 inch
• 35 deadlifts, 365 / 225 lb. 
• 15 box jumps, 24 / 20 inch

White Board 10 March - 14 March

It's Only 20 Seconds

Strength:

Power Clean 3-3-3-3-3

WOD:

Tabata

• Sledge Hammer Swings
• Burpees
• Sledge Hammer Swings

Just a Minute

Strength:

3x5 Strict Press @ 70% of 1RM

WOD:

3 rounds

1 min max effort

• rope pulls (scale up to climb)
• wall balls (20#/14#)
• box jumps (24"/18")
• abmat sit-ups
• rest

10am Yoga

Yoga with Dustzen

Yoga's coming to CrossFit Chiang Mai!

Thursday mornings at 10am come for Yoga with Dustzen - starting tomorrow!!

Kettlebell Krazy

Skill:

Turkish Get-up

WOD:

5 RFT

• 5 Kettlebell Thrusters - Left Hand
• 5 Kettlebell Swings - Left Hand
• 100m run
• 5 Kettlebell Thrusters - Right Hand
• 5 Kettlebell Swings - Right Hand
• 100m run

_______________________

post name and time to board

Sleddin'

Strength:

Deadlift 3x3 @ 80% of 5RM

WOD:

Teams of 2

4 rounds

• 100m sled pull
• 100m prowler push

_____________________________

post name and slowest time to board

White Board: 03 March - 07 March

Slam Ball and Toes 2 Bar

Strength:

Squat 3x5 (add #5/#2.5)

WOD:

10 - 1

• Slam Ball (15k/9k)
• Toes 2 Bar

_______________________

post name and time to board

deadlifts, gassers, & pull ups

Strength:

3RM Front Squat

WOD:

5RFT

•5 deadlifts @ 75% of 5RM

•200m sprint (50m & back x 2) 

•15 pull-ups

row & press

Strength:

Deadlift 5RM

WOD:

5 rounds

• 1 min max effort calorie row
• max effort push press (75#/55#)

score = calories + push press

double unders, box jumps, toes 2 bar

Strength:

3x5 Backsquat (add albs)

WOD:

10RFT

• 20 double unders
• 10 box jumps (24"/18")
• 5 toes 2 bar

Ropes

Skill:

Rope climbing

WOD:

Sprint to the 10•20•30•40•50

Then

•Single arm kettlebell snatches - 5 each arm

•Single arm kettlebell swings -5 each arm

•10m run

•Single arm kettlebell snatches - 5 each arm

•Single arm kettlebell swings -5 each arm

•20m run

•Single arm kettlebell snatches - 5 each arm

•Single arm kettlebell swings -5 each arm

•30m run

•Single arm kettlebell snatches - 5 each arm

•Single arm kettlebell swings -5 each arm

•40m run

•Single arm kettlebell snatches - 5 each arm

•Single arm kettlebell swings -5 each arm

•50m run

Then

Sprint to the 10•20•30•40•50

CrossFit Open WOD 14.1 in the Books!

Thanks to everyone who came out and made the first Open WOD of 2014 a huge success.  We all got the opportunity to experience some of the best of our CrossFit Chiang Mai community - amazing encouragement and a little friendly competition.  We had 21 athletes participate and currently have 12 people registered for the Open.

For those of you who missed it, here's a recap.

CrossFit Open WOD 14.1

10min AMRAP (as many reps as possible)

• 30 Double Unders 
• 15 Power Snatches (75#/55#)

*After watching the standards video, we discovered that "ground to overhead any way" is acceptable for this workout.

The double unders caused many people to feel discouraged.  We had several folks who had never gotten a double under before and felt they wouldn't be able to do this workout.  After a little double under work on Friday and a lot of encouragement on Saturday, everyone got double unders - and not just one double under... everyone got at least 30 double unders!  It really is exciting to see athletes amaze themselves.

The idea of the Open is that everyone can do the workouts, and we saw proof of that on Saturday.  We also saw the camaraderie that develops through friendly competition.  It's not too late to register for this season's Open - you have until 5PM March 3rd - Pacific Standard Time (that's 8AM March 4th for us). If you'd still like to do 14.1, you can during the 10AM and 6PM open gym times on Monday.

There are 4 more Open workouts to come in the next 4 weeks.  We will be doing them each Saturday at 11am.  We encourage everyone to come participate, even if you don't register for the Open.

Final Scores for 14.1

power cleans and burpees

Strength:

Split Jerk 3RM

WOD:

10-1 Power Cleans (135#/95#)
1-10 over barbell burpees

_______________________
post name and time to board