Ball Slams, Sit-ups, Run

Strength:

3x5 Press (add 2.5#/5#)

WOD:

5RFT

• 10 Ball Slams (18k/12k)
• 15 sit-ups
• 200m run

_______________________

post name and time to board

Neil Armstrong*

Strength:

Deadlift 3RM

WOD:

12min AMRAP

• 5 broad jump burpees
• 10 wall balls (20#/14#)
• 15 double unders (4:1 sub)

*"one small step for man, one giant leap for mankind."

Mountain Climbers

Strength:

Back Squat 2x10 @ 75% of 3RM (21 April)
then 1x max effort at the same weight.

WOD:

3 RFT

• 10 Toes to Bar
• 30 Kettlebell Swings (24k/16k)
• 50 Mountain Climbers (r + l =1)

_______________________________

post name, max effort & time to board

White Board 21 April - 25 April

Not Your Momma's Russian Twist

Strength:

Push Press 3RM

WOD:

For time 15-12-9-6-3

• Thrusters (95#/65#)
• Not your momma's Russian Twists (16k/12k) (l+r =1)
• Box Jumps (24"/18")

_____________________

post 3RM & time to board

Prowler & Kettlebell Karen

Strength:

Prowler (75#/50#)

8 rounds

• 25m high bar push
• 25m low bar push

WOD:

Kettlebell Karen

• 150 Kettlebell swings for time (24k/16k)

_______________________

post name and time to board

DU, Run, Wall Balls

Strength:

Deadlift

• 1x5 @ 75% of 3RM
• 1x4 @ 85%
• 2x3 @ 95%

WOD:

3RFT

• 50 Double Unders (3:1 sub)
• 400 m run
• 25 wall balls (20#/14#)

_______________________

post name and time to board

Bear Shuttle

Skill:

Power Clean Clinic

*scale up = 3-3-3-3-3

WOD:

3 Rounds:

3 sets of the following sequence @ 95#/65#

• Power Clean
• Front Squat
• Push Press
• Back Squat
• Push Press (from behind the neck)

then 200m shuttle (2x tag the 50m and back.)

Rest 2 min between rounds.

*Do not set the barbell down between sets.

_______________________
post name and time to board

A sampler platter

Strength:

Back Squat 3RM

WOD:

For time:

• 500m Row
• 40 Air Squats
• 30 Tricep Dips
• 20 Toes to Bar
• 10 Jumping Pull-ups

_______________________________

post name 3RM & WOD time to board

Team WOD

Strength:

Power Clean (add 2.5#/5#)

WOD:

Teams of 3
12 min AMRepsAP

• Plate Push (length of gym and back)
• Slam Balls (max effort)
• Rest

The plate push is the pace car.
_______________________________

Post name and total slam balls to board

Kettlebells

Strength:

three rounds of

• Chin-ups max effort 
• 2 Wall Walks

WOD:

5 RFT

• 10 goblet squats (20kg/12kg)
• 10 kb push presses - 5 left/5 right (24kg/16kg)
• 200m run

_______________________

post name and time to board

This Thursday's Yoga Class Cancelled

We will return to our regular schedule next week.

Burpees, Wall Balls, Kettlebell Swings

Strength:

Deadlift (4 sets total as follows):
*1 Set – 5 reps @ 70% of 3-RM
*1 Set – 4 reps @ 80%
*2 Sets – 3 reps @ 90%

WOD:

12min AMRAP

• 5 burpees
• 10 wall balls (20#/14#)
• 15 kettlebell swings (24kg/16kg)

_____________________________

post name & reps + rounds to board

Countdown

Strength:

Press 3x5 (add 2.5#/5#)

WOD:

For time

10-9-8-7-6-5-4-3-2-1

• pull-ups (sub ring rows)
• box jumps (24"/18")
• abmat sit-ups

_______________________

post name and time to board

Shuttles and Sledge Hammer Swings

Strength:

Back Squat 5x5 (@80% of last 3x5)

WOD:

10-1 Sledgehammer Swings (L+R=1)
1-10 10m shuttles (tag 10m mark with hand and sprint back = 1)

_______________________
post name and time to board

White Board 07 April - 11 April

Max effort

Strength:

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

WOD:

3 rounds of

• 1min max effort calorie row
• 1min max effort lateral jump burpees
• 1min max effort ring rows
• 1 min rest

_______________________

post name and reps to board

More kettlebell

Strength:

Front Squat 5x3 @ 75% of 3RM

WOD:

5RFT

• 8 turkish get-ups (AHAP) (4 left/4 right)
• 10 kettlebell thrusters (5 left/5 right)
• 20 russian twist 

_______________________

post name and time to board

Helen

Strength:

Deadlift (4 sets total as follows):
*1 Set – 5 reps @ 65% of 3-RM
*1 Set – 4 reps @ 75%
*2 Sets – 3 reps @ 85%

WOD:

"Helen"

3RFT

• 400m run
• 21 kettlebell swings (24kg/16kg)
• 12 pull-ups (sub jumping pull-ups)

_______________________

post name and time to board

lunges, box jumps, double unders

Strength:

Press 3x5 (add 2.5#/5#)

WOD:

12 min AMRAP

• 8 weighted over head lunges (35#/25#)
• 10 box jumps (24"/18")
• 20 double unders

______________________________

post name and rounds + reps to board

Death by...

Strength:

Backsquat 3x5 (add 2.5#/5#)

WOD:

Death by...

• Burpees & Ball Slams

1st minute - 1 burpee

2nd minute - 2 ball slams

3rd minute - 3 burpees

4th minute - 4 ball slams

and so on

and so on

__________________________________________

post name and last minute completed to white board

Singha Obstacle Fun Run

We're organizing a group to go to the Singha Obstacle Fun Run in Chiang Rai on April 27th.  If you are interested email Monica at monica@crossfitchiangmai.com.  We'll make arrangements for transportation and lodging.  Once we have an idea of how many we have going we can give you and idea of cost.  

Tentative plans are to leave Saturday morning the 26th and return to Chiang Mai on Sunday evening the 27th.

White Board 31 March - 04 April

The Chief

Strength:

3x max effort pull-ups

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.

_________________________________________________
post name and total rounds completed for each of the 5 cycles

Play ball!!!!

Strength:

Floor Press 5-5-5-5-5 (working up to a heavy 5)

WOD:

21-15-9

• wall balls (20#/14#)
• slam balls (15k/9k)

_______________________

post name and time to board

21-15-9-3

Strength:

Deadlift 3RM

WOD:

21-15-9-3

• KB swings (24k/16k)
• knees to elbows
• double unders

_______________________

post name and time to board

burpees and box jumps, I mean burpee box jumps

Strength:

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

WOD:

5 RFT

• 200m run
• 10 burpee box jumps

_______________________

post name and time to board