"Caleb"

Power Clean 5x3@70% of 1rm

Conditioning  

2 Power Cleans(115/95)

5,10,15,20,15,10,5 Wall Balls 

Power cleans performed before every increase and decrease in Wall balls 

Thailand Throwdown! Save the date!

How fit are you? CrossFit Chiang Mai will be hosting the Thailand Throwdown on August 30-31!

Save the date!

'Luger'

Skill day 

Pistol progressions

Conditioning

15,12,9,6,3

Push press(95/65)

Pull ups 

The Farmer

Strength

Deadlift 3@65% 3@75% 3@85% 2@90%

Conditioning 

5RFT

50m kb farmers carry 

20 box jump overs 

The Big Dipper

Push Press 

3x5 + 2/5 lb from last week 

Conditioning 

10,9,8,7,6,5,4,3,2,1 

Ring dips and ball slams 

"Squat it like its hot"

Strength

Back squat 3@70%3@80%2@90%2@95%

Conditioning 

Otmem 20 mins 

1 min calorie row 

1 min burpees

1 min kb swings(24/16)

1 min double unders 

1 min rest 

Lowest score of a 4 minute cycle goes on white board.

New Gym Update!

Things are moving along well!

We are hoping to lay the rest of the floor tomorrow -- so if anyone can come in around 10:00 we can get after the floor and get that done, and then go after the pull up rig.

Thanks to the teens class and several others who arrived just in time to help unload the truck!

Weekend's coming

Strength

Pull ups max effort x3 

Conditioning

10 Rft 

 2 Front squats(as close to body weight as possible) 

10 ballslams 

Getting upside down

Strength

Handstand push-ups max effort  x3

Conditioning 

12 mins 

Teams of 2 max effort prowler push distance(90/50)

Step it up

Strength

Deadlift 5@65% of 1rm 5@75% 5@80%

Conditioning 

5RFT 

20 Kb box step ups(24/16)

Sprint 50 metres 

King of the swingers

Strength 

Push Press 3x5 @80% of 1 rm

Conditioning 

12 min amrap 

3 KB swings(24\16)

3 Toes to bar

3 Double unders 

Working up in numbers of 3 for the 12 minutes 6,9,12,15,18 etc post final scores to white board. 

Thailand Throwdown 2014!

More details coming soon, but save the dates! August 30 and 31 (Sat/Sun), CrossFit Chiang Mai will be hosting a competition!

Three divisions (teen/open/masters) and sponsorships and prizes to be announced!

Squatters rights

Based off the 1rm set last week

Strength

Back Sqaut 3@70% 3@80% 2@90% 1@95%

Conditioning

Teams(2) Row 2k 250m each 

Partner does Burpee box jumps(24/18) 

Name of team goes on board with total amount of burpee box jumps completed

"King of the swingers"

Strength 

Push Press 3x5 80% of strict press 1rm 

Conditioning

12 Minute Amrap 

3 Kb swings (24/16) 

3 toes 2 bar(subs provided by coaches)

3 double unders(4:1 singles) 

Work up in numbers of 3 for every exercise 6,9,12,15,18,21 

Final score is reps reached 

Partner Murph

Skill:
3 x 1 min handstand hold

WOD:

Partner Murph:

• 1 mile Run 
• 100 Pull-ups
• 200 Push-ups
• 300 Squats
• 1 mile Run

With a partner complete the following:

Run 1 Mile 100 Pull-ups 200 Push-ups 300 Squats Run 1 Mile.   Partition the run however you choose, ONLY 1 Partner running at one time. Example: Partner 1 Sprints 400m, then Partner 2… until 1600m is completed.   Mile runs must take place at the start and finish of the workout. Partition the reps however you like.  BOTH partners can be working at the same time, BUT not on the same exercise.

1 minute at at time

Strength:

**if you did not 1RM Backsquat on Monday then do it today**

WOD:

Three one minute rounds of

• calorie row
• burpees
• wall balls (20#/14#)
• plank hold

*1 min rest between each round

thrusters, pull-ups, run

Strength:

1RM Deadlift

WOD:

3 RFT

• 10 Thrusters (95#/65#)
• 10 pull-ups
• 400m Run

___________________________

post name, 1RM & time to board

1, 2, 3

Strength:

1RM Strict Press

WOD:

For total reps:

• 1 minute of double-unders
• 1 minute kettlebell swings (24Kg/16kg)
• 2 minutes of double-unders
• 2 minutes of kettlebell swings (24Kg/16kg)
• 3 minutes of double-unders
• 3 minutes of kettlebell swings (24Kg/16kg)

________________________________

post name, 1RM, and total reps to board

tabata this

Strength:

1RM Backsquat

WOD:

Tabata this

• slam balls (18#/12#)
• box jumps (24'"/18")
• abmat sit-ups

___________________________________
post name, 1RM back squat & lowest tabata score

Flip & Row

Strength:

Tire Flips 5x5

WOD:

2000m row
_______________________
post name and time to board

Rope Climbs

Skill:

Rope Climbs 3x2

*sub Rope Pulls 3x10

WOD:

for time:

12-9-6-9-12

Front Squat (135#/95#)
200m run

• 12 FS
• 200m run
• 9 FS
• 200m run
• 6 FS
• 200m run
• 9 FS
• 200m run
• 12 FS
• 200m run

_______________________

post name and time to board

Annie

Strength:

Push Press 5x3 @ 75% of 3RM (25 April)

WOD:

50-40-30-20-10

• double unders
• sit ups

_______________________

post name and time to board

roll up

Strength:

Deadlift

• 1x5 @ 75% of 3RM (29 April)
• 1x4 @ 85%
• 2x3 @ 95%

WOD:

12 min AMRAP

• 5 push-up to renegade rows (20"/15#) (l+r=1)
• 5 weighted roll-ups (35#/25#)
• 10 overhead walking lunges (35#/25#)

_____________________________

post name + rounds & reps to board

up and down

Strength:

Backsquat 3x5 @90% of 3RM (21 April)

WOD:

For time:

• 10-1 kettlebell swings (24k/16k)
• 1-10 burpees

_______________________
post name and time to board

Sled Races

Strength:

Power Clean 3RM
or
Power Clean Clinic

Team WOD:

10min AMRAP

• 50m sled race (90#/45#)

each 50m = 1 round

______________________

post team name and rounds

Good Morning

Strength:

3x max effort pull-ups
(sub 4-position pull-ups)

WOD:

12 min AMRAP

3-6-9-12-18-21, etc

• Banded Good Mornings (green/blue)
• Goblet Squats (24k/16k)
• Hand Release Push-ups

_______________________

post name and time to board