Strength & Conditioning: 1 Dec. 2014

Strength:

• 5x5 Back squat 72.5% of FS 1RM

WOD:

12 Min AMRAP

• 3 man makers(dumbells)
• 10 toes to bar 
• Run 200m

_______________________________

post name plist rounds & reps to board

Conditioning: 1 Dec 2014

Strength:
4RNFT

• 6 tempo goblet squats (AHAP).  5 secods to lower into squat, 1 second to rise.  No rest in bottom.  Rest 1 second and repeat.
• 10 (5L/5R) lunges.  2 count into lunge and explosive power up.
• rest 2 minutes.

WOD:
Athletes choice -

• a) run 6 laps
• b)1250m row

rest 2min

3RFT:

• 30 Wall Balls (20#/14#)
• 20 box jumps
• 10 knees to elbows

____________________________

post name and overall time to board

Team Series Event 2

WOD 2 in the team series

"The Rooster"
7 Min Amrap
Max effort calorie row
Max effort thrusters(95/65) scaled (65/45)

Both team members to be working at the same time, teams can switch as many times as needed final score is total number of thruster reps plus calories rowed.

Remember guys we have six weeks to complete the four workouts open gym is available on wednesdays at 4pm and saturday 10-12pm other times available just ask a coach.  You can also do this WOD Wednesdays at 10am.

New Hours

New schedule effective Dec. 1.

Strength & Conditioning: 28 Nov 2014

Strength:

• Snatch 8x2

WOD:
5RFT

• 5 hang power snatches@95/65
• 30 double unders 

_______________________

post name and time to board

Conditioning: 28 Nov 2014

Strength:
5RNFT

• 5L/5R Lateral lunges
• 5 tire flips

WOD:
“NICOLE”
20 min AMRAP

• 400m run (~2 laps)
• Max rep pull-ups (strict, kipping, jumping or ring rows)

______________________________

post name and rounds + reps to board

Strength & Conditioning: 27 Nov 2014

*Reminder - No evening WODs today!*

Strength:

• Front squat 1.1.1.1.1 (5 Heavy singles)

WOD:
"Jackie"

• Row 1000m
• 50 thrusters (45#/35#)
• 30 pull ups

_______________________

post name and time to board

Conditioning: Don't Drop The Turkey

*Reminder no evening classes today!*

Strength:
5RNFT

• 5L/5R Tall Kneeling KB single-arm strict press (AHAP)
• 8 dips

WOD:
Don’t drop the Turkey!
4RFT

• 1 lap run with med ball (20#/14#)
• 25 wall balls
• 25 med ball sit ups (med ball overhead)
• 25 step up and overs with med ball

*3 burpees for every time the “turkey” is dropped.
___________________________________
post name and time to board (+ #of burpees)

Strength & Conditioning: 26 Nov 2014

Strength/Skill:

• Pull up progression 3x8 +
• Kipping pull up technique 

WOD:
3 Min AMRAP

• Max effort wall walks 

2-3 mins rest

8min AMRAP

• 3 deadlifts @ 225/135
• 7 ball slams (18/12)

________________________________________

post name + wall walks + rounds & reps to board

Conditioning: 26 Nov 2014

Strength:

• Pull-ups (3x8)

WOD:
EMOTM for 18min:

• 2 wall walks (sub 4 inch worms)
• 3 burpees
• Max Double-Unders 

_____________________________

post name & double unders to board

Strength & Conditioning: 25 Nov 2014

Strength/Skill:

• Clean and Jerk technique

WOD:
4 Rds of 3 min AMRAP

• 3 power cleans@135/95
• 6 burpees 
• 9 ring dips 

1 min rest between rounds
______________________________
post name and rounds + reps to board

Conditioning: 25 Nov 2014

Strength:
5RNFT

• 50m prowler push
• 10 banded good mornings

WOD:
3 Rds of 5min AMRAP

• 10 renegade rows
• 15 goblet squats
• 20 abmat sit-ups

1 min rest between rounds

______________________________
post name and rounds + reps to board

Team Series - WOD 1

"Seven and One"

• 7-1(partner 1)
• 1-7(Partner 2)
• Deadlift @225/135lb (scaled 135/95lb)
• Burpee Box Jumps/Step Ups (24"/18")

Deadlifts must be completed before moving on to burpee box jumps, only one person can be working at a time.  Partners must tag at the end of each rep scheme.

We now have open gym on a Wednesday at 4pm and Saturday 10am-12.  The team series wod can be done in either of these classes and also on Fridays at 10am.  We can work with you to arrange other times, but part of the fun of a competition is the camaraderie that comes from all doing the WOD together.

A coach must be present to judge your score.

Good luck!

Strength & Conditioning: 24 Nov 2014

Strength:

• Back Squat 5x5 @70% of your FS 1RM 

WOD:
4RFT

• Max rep push ups
• Max rep strict pull ups
• 15 toes to bar
• 250m row

___________________________
reps and times on the whiteboard

Conditioning: 24 Nov 2014

Strength:
5 RNFT

• 5 KB single-leg RDL
• 5 double kettlebell front squat

WOD:

• Partner 5k row (switching every 500m)

_____________________________________
post name and fastest & slowest time to board

Conditioning: 21 Nov 2014

Strength:
3RNFT

• 5L/5R KB floor press
• 5L/5R box supported KB rows

WOD:
For time:

• 21 Slam Balls (18k/12k)
• 3 Wall Balls (20#/14#)

1 Lap

• 18 Slam Balls
• 6 Wall Balls

1 Lap

• 15 Slam Balls
• 9 Wall Balls

1 Lap

• 12 Slam Balls
• 12 Wall Balls

1 Lap

• 9 Slam Balls
• 15 Wall Balls

1 Lap

• 6 Slam Balls
• 18 Wall Balls

1 Lap

• 3 Slam Balls
• 21 Wall Balls

1 Lap
_______________________
post name and time to board

Strength & Conditioning: 21 Nov 2014

Strength:

• Snatch 8x2+

WOD:
5RFT

• 3 Snatches@(135/95)
• Row 250m 

________________

post name and time

Conditioning: 20 Nov 2014

Strength:
3RNFT

• 5L/5R Lateral lunges
• 20 KB Swings

WOD:

• 10-1 Burpees
• 1-10 Ring Rows

Top of every minute sprint out under muscle up rig to fence and back.   Start with sprint.

Strength & Conditioning: 20 Nov 2014

Strength:

• Back squat 1.1.1.1.1(5 Heavy singles)

WOD:
3RFT

• 15 Thrusters (95#/65#)
• 15 Ball slams (18k/12k)
• 15 Burpees 
• 15 Double unders 

_______________________

post name and time to board

Conditioning: 19 Nov 2014

Strength:

• Pull-ups

Partner WOD:
20min AMRAP

• Partner A - Calorie Row
• Partner B - 20 KB Thrusters (alternate l/r)

(score = calories)
_______________________
post names and total calories

Strength & Conditioning: 19 Nov 2014

Strength:

• Pull up progression 3x8+(add weight)

Partner WOD:
2 mins of handstand holds (can be done at same time)

then

• Partner 2) Deadlift hold (225#/165#)
• Partner 1) 30 calories row 

Switch when partner 1 has reached 30 calories if barbell is dropped/put down, rower must stop until deadlift hold resumes.

then

40 OH walking lunges each(45/35) (can be done at same time)

_______________________
post name and time to board

Conditioning: 18 Nov 2014

Strength:
5RNFT

• 5L/5R tall kneeling strict press
• 5 Dips

WOD:
100 Double Unders

then

21-18-15-12-9

• KB Shoulder to Overhead (20k/12k)
• Russian Twist 

then

100 Double Unders
________________
post name and time

Strength & Conditioning: 18 Nov 2014

Strength/Skill:

• Clean and Jerk technique

WOD:

10 Min Amrap

• 3 Power cleans(135/95)
• 10 Push ups 
• 15 Air squats 

_______________________

post name and rounds + reps

Post WOD Boy's Club

Conditioning: 17 Nov 2014

Strength:

5 RNFT

• 5 KB single-leg RDL
• 5 double kettlebell front squat

WOD:

5RFT

• Overhead Walking Lunge With Plate (45#/25#) 25m
• Farmers Carry (AHAP) 1 lap
• Run 2 laps

_______________________

post name and time to board

Strength & Conditioning: 17 November 2014

Strength:

• Back squat 5x5@67.5% of Front squat 1RM

WOD:
Complete 5 Rounds

• 1 Min max effort 2 arm KB push press
• 1 Min max effort pull ups 
• Rest 1 min 

___________________________

post name and total reps to board

CrossFit Kids 15 November 2014

3RFT

6 wall balls to low target

8 box jump overs

1 lap

Conditioning: 14 Nov 2014

Strength:
3 RNFT:

• 40m Sled Drag  (135#/95#)
• 40m Sled Pull

WOD:
For time

run 3 laps

3 rounds

• 10 Toes 2 Bar 
• 10 Box Jumps
• 10 push ups

run 3 laps

3 rounds

• 10 Toes 2 Bar 
• 10 Box Jumps
• 10 push ups

run 3 laps
_______________________
post name and time to board

Strength & Conditioning: 14 Nov 2014

I Strength:

• Snatch 8x2 +

WOD:
10 RFT

• 3 Snatch @95/65  
• 10 Box jumps 

_______________________

post name and time to board

Conditioning: 13 Nov 2014

Skill:

• Handstands

WOD:
6RFT:

• 10 slam balls
• 10 wall balls
• 40 lateral jumps over paralletes

_______________________

post name and time to board

Strength & Conditioning: 13 Nov 2014

Strength:

• Back squat 5x5@65% of FS 1RM 

WOD:
10 Rounds

• Sprint 100m(2x50m)
• Rest 1 min

_________________________

post name and time to board

Conditioning: 12 Nov 2014

Strength:

• pull ups - 3x8 add weight

WOD:
3 x 5 min AMRAP
rest 2 min between

• 5 renegade rows (pushup + L pull +R pull = 1)
• 10 abmat situps
• 20 double unders

__________________________________

post name and total rounds + reps to board

Strength & Conditioning: 12 Nov 2014

Strength:

• Pull up progression 3x8+(then add weight)

WOD:
5RFT

• 10 Shoulder to overhead@95/65
• 15 Toes to bar 
• 1 Lap

_______________________

post name and time to board

Conditioning: 11 Nov 2014

Strength:
5RNFT

• 5L/5R lateral lunges (AHAP)
• 10 banded good mornings
• 100m suitcase carry 

Partner WOD:
3k row

• partner a) row 250
• partner b) max effort burpees

* 1 round = both partners performing both movements
_______________________
post name and time to board

Strength & Conditioning: 11 November 2014

Strength:

Working up to a heavy triple

• 2 Push jerks+1 Split jerk

WOD:
5 RFT

• 5 Power cleans@75% bodyweight 
• 3 Wall climb+push up

_______________________

post name and time to board

Conditioning: 10 Nov 2014

Strength:
5RNFT

• 5 floor press (AHAP)
• 5L/5R box supported kettle bell row
• 1 min plank

WOD:
15 min AMRAP

• 10 goblet squats
• 20 kettlebell swings
• 2 lap run

______________________________

post name and rounds + reps to board

Strength & Conditioning: 10 Nov 2014

Strength:

• Front squat 1 RM 

WOD:
"Fran"
21-15-9

• Thrusters@95/65
• Pull ups 

___________________________

post name, 1RM, & time to board

White Board Nov 3 - Nov 7, 2014

Conditioning: 07 Nov 2014

Strength:
5 RNotFT

• 50m prowler push (AHAP)
• 5L/5R single leg KB RDL

WOD:

• 2 min max ball slams

rest 2 min

3 rounds

• 1 min.  max kettlebell swings
• 1 min. max lateral jumps
• 1 min. max plank
• 1 min. rest

___________________________

post name and total reps to board

Strength & Conditioning: 07 Nov 2014

Strength:

• Snatch 8x2+

WOD:
EMOM for 10 Mins

• Even minutes 30 double unders 
• Odd minutes 5 snatches(95/65)

_______________

post name to board

Conditioning: 06 Nov 2014

Strength:
3RNotFT

• 5L/5R bottoms up strict press
• 5L/5R push press

WOD:
Ta, Ta, Ta, Ta, Tabata

• Double Unders
• Flutter Kicks
• Sledge Hammer Swings
• Planks
• Air Squats

Complete all 8 intervals at each station, then 1 min rest.

Strength & Conditioning: 06 Nov 2014

Strength:

• Back squat 1.1.1.1.1 (5 heavy singles)

WOD:
12 Min AMRAP

• 10 Push press(95/65)
• 10 KB swings(24/16)
• 10 Box jumps  

______________________________
post name and rounds + reps to board

Conditioning: 05 Nov 2014

Strength:

• Pull up progression 3x8

WOD A:
10x - distance row :30 on/:30 off

2 min rest

WOD B:
10min AMRAP

• 10 unbroken wall balls (20#/14#) (3 burpee penalty if ball touches the ground)
• 10 weighted sit ups (use wall ball)
• 20 walking lunges (use wall ball, over head)

_______________________________________
post name and distance & rounds + reps to board

Strength & Conditioning: 05 Nov 2014

Strength:

• Pull up progression 3x8+(then add weight)

WOD:
6 Rounds

• Max effort toes to bar
• 25m prowler push 

________________________________

post name and total toes to bar to board

Conditioning: 04 Nov 2014

Strength:
3 RNotFT

• 5 windmills
• 3L/3R turkish get ups

WOD:  “Little Evil”
3RFT

• Run 4 laps
• 30x Pull-ups (sub jumping for kipping)
• 30x Burpees

_______________________

post name and time to board

Strength & Conditioning: 04 Nov 2014

Strength:

• Split jerk working up to a heavy triple

WOD:

• 150 Push ups 

*Every time you stop and rest with your chest on the ground, count a penalty and immediately sprint 50m. Once the penalty sprint is completed, continue with the push ups.
_______________________
post name and time to board

Conditioning: 03 Nov 2014

WOD A:
2k row

WOD B:
2 of each (135#/95#) in any order.
Perform 10 pull ups between each.

• 40m sled drag (walking backwards)
• 40m lateral sled drag (switch sides half way)
• 40m hand over hand sled pull (with rope)
• 40m sled tow (walking forwards)

_____________________________

post name and 2K row time to board

Strength & Conditioning: 03 Nov 2014

Strength:
3 sets @77.5% of FS 1RM

• 3 Front squats/6 back squats

WOD:
For time

• 9 Hang power cleans(95/65) 
• 15 Pull ups 
• 6 Hang power cleans
• 15 Pull ups
• 3 Hang power cleans 
• 15 Pull ups

_______________________

post name and time to board

CF Kids Chiang Mai: 01 Nov 2014

CrossFit Kids (and moms) pulling sleds. 

Warm Up:

• Tabata Jump Ropes
• Animal Crawls

WOD:

• Sled relay

Skill:

• Rope Climbs

White Board: 27 Oct - 31 Oct, 2014