Master Games Event #6

Skill:

• Toes 2 Bar

WOD:

21-15-9  (see Masters games event #6)

• Slam Ball Clean (over the shoulder)
• Burpees

________________

post name and time

Let's Row

Strength:

Deadlift 2x3 @ 90% of 1RM

WOD:

Team Row:

• Teams of 3 Max Distance row in 20 minutes
• *Switch every 250m

______________________
Post total distance to board.

Tabata

WOD:

Backsquat

• 80% x 2 reps
• 86% x 2 reps
• 92.5% x 2 reps
• 100% x 2 reps

WOD:

Tabata

• Sledge hammer swings
• Wall Balls (20#/14#)
• Sledge hammer swings

_____________________

post name and lowest reps

The Ps Have It

Strength:

Strict Press 3x5 (add 2.5/5# to last week)

WOD:

20-2 Pull-ups (10-1 strict pull-ups)
1-10 Push press

_______________________
post name and time to board

workin' for the weekend

Strength:

Powerclean 5x3 (add 2.5/5lbs)

WOD:

3 RFT

• 15 Thrusters (95#/65#)
• 10 toes to bar
• 100 m sprint

_______________________

post name and time to board

Handstands and Hollow Rocks

Skill

Handstands & Hollow Rocks

WOD:

WOD (teams of 3)- 

Total of 750m

• 50m sled drag 
• 10 wall balls
• rest

_______________________

post name and time to board

Helen

Strength:

Deadlift

• 3x3 Deadlift @ 87.5% of 1RM

WOD:

“Helen” (09 April)

3RFT

• 400m run (this can be done as the 50m length 8 times, or 2 laps + one short side)
• 21kb swings (24k/20k)
• 12 pull ups

________________________

post name and time to board

starts with the letter L

Strength:

Backsquat 

• 80% x 5 reps
• 87.5% x 4 reps
• 95% x 3 reps

WOD:

5 RFT

• 10 lateral burpees
• 10 front rack barbell walking lunges (95#/65#)

_______________________

post name and time to board

renegade

Strength:

• Strict Press 3x5 (add 2.5/5# to last week)

WOD:

12 min AMRAP

• 10 overhead weighted sit-ups (35#/25#)
• 15 renegade rows (push up + l&r pull=1)
• 20 double unders

________________________________

post names and rounds + reps to board

Partner Up

Strength:

• Powerclean 5x3 (add 2.5/5lbs)

WOD:

Partner WOD

For a total of 3K

• Partner A:
• 250 m Row
• Partner B:
• 5 Push Press (115#/75#)
• Plank Hold until partner finishes row

_________________________
Post names and times to board.

Everybody on the Floor

Strength:

• Floor Press 3RM

WOD:

21 - 15 - 9

• Wall Balls
• Burpees
• Double Unders

_______________________
Post name and time to board.

Swings and Sprints

Strength:

• 2x3 Deadlift @ 87.5% of 1RM

WOD:

EMOTM for 12 min

• 8 kettlebell swings (24k/20k)
• 50m sprint

________________
Post name to board.

Table for 2?

Strength:

• Backsquat 80% x 2 reps, 86% x 2 reps, 92% x 2 reps, 97.5% x 2 reps

WOD:

• 1 - 10 Dips
• 10 - 1  Pull Ups
• Waiter walk w/heavy kettlebell to fence and back between rounds  (switch arms at fence)

1 Dip, 10 Pull ups, 1 waiter walk
2 Dips, 9 Pull ups, 1 waiter walk
.
.
.
10 Dips, 1 Pull up, 1 waiter walk
_______________________
Post name and time to board.

Odds and Evens

Strength:

• Strict Press 3x5 (add 2.5/5# to last week)

WOD:

EMOTM for 10 min

• 5 Box Jumps (24”/18”)
• 5 Slam balls (18k/12k)
• odd minutes max effort toes to bar
• even minutes max effort abmat sit ups

*score = t2b + sit ups
________________________
Post name and score to board.

Schedule change

We have cancelled our 10am Fundamentals Class scheduled for Monday, July 14th.  The Fundamentals classes will return to the regularly scheduled times on Wednesday, July 16th.  

White Board - July 7-11

TGIF

Strength:

Speed Deadlift 5x3 @ 65% of 1RM

WOD:

5 RFT

• 20 kettlebell swings
• 10 front squats (5 left/5 right)
• 10 push press (5 left/5right)
• 1 lap run

_______________________

post name and time to board

Struggle Under

Strength/Skill:

Coach's Choice

WOD:

5 RFT

• 10 Slam Balls (18k/12k)
• 15 Weighted Sit-Ups (18k/12k) - slam ball at chest
• 20 double unders (struggle unders count)

Community Building Warm Up

Thanks to the 8 and 9 am classes for pitching in and helping us get ready to lay the rest of the concrete.  Our amazing community is what makes CrossFit Chiang Mai so awesome. 

Hey Mike!

Strength:

Backsquat using 1RM 

• 4 x 80%
• 3 x 87.5% 
• 2 x 95%

WOD:

10-1

• Thrusters (95#/65#)
• Pull-ups

Chain Gang

Strength:

3x3 Broad Jump
3x3 Deadlift @ 85% of 1RM

WOD:

6 RFT

• 3 Broad Jumps @ 90% of best effort
• 6 deadlifts 
• 9 Ball Slams (15kg/9kg)

_______________________

post name and time to board

Manic Monday

Strength:

Strict Press 3x5 @ 80% of 3RM

WOD:

12 min AMRAP

• 8 Toes 2 Bar
• 10 Push-ups
• 12 Box Jumps (24”/18”)

_______________________________

post name and rounds + reps to board

Yankee Doodle Dandy

Strength:

5 rounds of

• 50 m prowler push (AHAP*)
• 2 Tire Flips 

*you should be able to keep the prowler moving, but it should require effort.

WOD:

For time:

• 1000m row

then

5 rounds of

• 10 box jumps (24"/18")
• 10 push ups

It's a Drag

Strength:

Squat (using 1 RM from June 30)

• 80% x 2 reps
• 86% x 2 reps
• 92.5% x 2 reps

Partner WOD:

12 min AMRAP

• 50m reverse sled pull 
• Ball Slams (15kg/9kg)

_______________________________

post name and total ball slams to board

oops, I did it again

Strength:

Deadlift 2x3 @ 85% of 1RM (see 24/07)

WOD:

On the minute for 10 minutes
100m Sprint (50m and back)

____________________________________________________
Post name, fastest & slowest time to board (compare to June 19)

Do The Twist

Strength:

Strict Press - 3 RM

WOD:

4RFT

• 30 Double Unders (4 for 1 sub)
• 40 Russian Twists (45#/25#) (l=1/r=1)
• 100m overhead plate carry (45#/25#)

_________________________________

post name, 3RM, & WOD time to board