"THE DAM BUSTER"

Deadlift 3x5@85%

4RFT

25 double unders 

30 single arm KB swings(24/16)

25 ball slams(18/12)

Conditioning: 27 Feb 2015

WOD A)
7min AMRAP

• 10 push ups (perfect)
• 30 sec plank

WOD B) - 30 min time cap.
Partner Whitten*
teams of 2 complete
5RFT

• 22 kettlebell swings (32k/20k)
• 22 box jumps (24”/18”)
• Run 2 laps** 
• 22 burpees
• 22 wall balls (20#/14#)

*Only one partner working at a time.
**Run the 2 laps together.

_______________________
post name and time to board

"RFT"

Strict press 5x3+2/5lbs from last week 

5 RFT

3L/3R KB single arm push press 

6 double KB thrusters(24/16) 

Row 20 calories

Conditioning: 26 Feb 2015

Strength:
5RNFT

• 5L/5R Lateral Lunges (AHAP)
• 10 walking suitcase lunges (AHAP)
• 90 - 120 sec rest.

WOD:
25-20-15-10-5

• Goblet Squats
• Burpees

_______________________

post name and time to board

"MAD DOG 20/20"

Pull ups 3x max effort/progressions

For time 

1 lap 

20 KB front rack walking lunges(24/16)

20 deadlifts@135/95

20 shoulder to overhead@95/65 

20 pull ups/ring rows  

1 lap

Conditioning: 25 Feb 2015

Strength:
3x max effort pull ups
or
Pull-ups Progressions

WOD:
1 -10 Ring rows
20-2 KB Swings (24K/16k)

**Perform 5 Box Step Overs (24”/20”) between every movement.

1 Ring Row
5 box step overs
20 KB swings
5 Box Step overs
2 Ring Rows
5 Box Step Overs
18 KB Swings
5 box step overs
3 Ring Rows
5 box step overs
16 KB Swings
5  Box Step Overs
…
10 Ring Rows
5 Box Step Overs
2 KB Swings
_______________________
post name and time to board

"THE WALL BALL"

OTMEM for 10 mins 

2 Power cleans moving up in weight 

12 MIN AMRAP

21 wallballs(20/14)

6 push ups 

3 power cleans@135/95

2015 CrossFit Open

This week CrossFit HQ will release the first WOD of the 2015 CrossFit Open.  For those of you who have never participated in the CrossFit Open, it is a fantastic introduction to competing without the pressure of actually attending and participating in a competition (everyone who registers online will have someone watch and judge their WOD, just like at a competition, but in the comfort of CrossFit Chiang Mai).

The Open will highlight your strengths and your weaknesses, encouraging you to improve the weak spots in your game and giving you focus in your training. Even if you’re new to CrossFit – trust me, you are good enough to do the Open, and you’ll be surprised at your own capabilities. We all give 100% every day at the box, but you’ll be amazed at the momentum that the extra push of competition will give you. Many athletes get their first muscle ups, double unders, or PR lifts during the Open.

As an incentive, for any member who signs up for the CrossFit Open at the CrossFit Games website -  https://games.crossfit.com/register-athlete and submits a score for ALL 5 WODs, we will discount your membership by 500 Baht for your next month's payment!!

We are offering this incentive as a way of encouraging all our members to participate.  Every year that CrossFit Chiang Mai has participated in the Open, we have seen our community get stronger, so we want to nudge you to go ahead and sign up!

28 February @ 10am - CrossFit Open WOD 15.1
7 March @ 10am - CrossFit Open WOD 15.2
14 March @ 10am - CrossFit Open WOD 15.3
21 March  @ 10am - CrossFit Open WOD 15.4
28 March  @ 10am - CrossFit Open WOD 15.5 and Pig Roast.





If you've never taken part in a CrossFit Open, get ready for some fun!

Conditioning: 24 Feb 2015

Strength:
5RNFT

• 5L/5R Double KB Bent Over Row (AHAP)
• 5L/5R Tall Kneeling Bottoms Up KB Press (AHAP)
• 90-120sec. rest

WOD:
4 rounds for reps

• 1 min max: Double Unders
• 30 sec rest
• 1 min max: Ball Slams (18k/12k)
• 30 sec rest
• 1 min max: Calorie row
• 30 sec rest

___________________________

post name and total reps to board

"15 MINS"

Back squat 2x6@85%

15 MIN AMRAP 

1 strict pull up

5 push press@95/65

5 burpee box jumps 

2 strict pull up 

5 push press

5 burpee box jumps

3 strict pull ups 

5 push press

5 burpee box jumps

Pull ups keep going up all other rep schemes stay the same athlete may kip when strict pull ups become to difficult.

Conditioning: 23 Feb 2015

WOD A:
EMOTM for 15min

• min 1: 10 Tempo Goblet Squats (2111)
• min 2: 10 Bulgarian Goat Bags
• min 3: 15 Reverse Snow Angels (https://www.youtube.com/watch?v=ijr9vR9QLIM use a PVC pipe or an abmat in place of the barbell)

WOD B: (see 17 Dec)
Teams of 3
5 rounds

• 50m prowler push (110#/70#)
• max effort wall balls
• rest

_________________________________

post name and total wall ball reps to wall

"CHIN UP"

Deadlift 4x1@90%

6RFT 

7 chin ups

9 ball slams(18/12) 

200 row

Conditioning: Partner Eva - 20 Feb 2015

WOD A:
3RNFT

• 25m Hand over hand sled pull (135#/95) (http://www.elitefts.com/education/exercise-index/hand-over-hand-rope-sled-pull/) 
• 50m Prowler Push (110#/70#)

WOD B:
Partner EVA - 5RFT

• Run 4 laps 
• 30 KB swings (32k/20k)
• 30 pull-ups

For each round both partners will run 2 laps together (2+2=4) then, with only one partner working at a time, complete a total of 30 KB swings & 30 pull-ups.

_______________________
post names and time to board

"PRESS AND PUSH"

Strict press 5x3@75%

12min AMRAP 

5 push press@95/65

10 push ups 

15 box jumps(24/18)

Conditioning: 19 Feb 2015

Strength:
5RNFT

• 8 Dumbbell Side Lateral Raises
• 5L/5R Single Arm KB Strict Press (AHAP)
• 90 sec rest

WOD:
4 RFT

• 500m row (If needed sub 3 lap run by alternating rowing and running.)  

then 3 rounds of

• 5 tricep dips
• 5 toes to bar

(one round = 500m row + 5 dips, 5 toes to bar + 5 dips, 5 toes to bar + 5 dips, 5 toes to bar)

_______________________

post name and time to board

"SEVEN DEADLY SINS"

Strict chin ups 3x max effort 

Pull up progressions 

"SEVEN DEADLY SINS"

10 chest to bar pull ups 

20 wall balls(20/14) 

30 deadlifts@185/135

50 double unders 

30 KB swings(24/20) 

20 burpees

10 cleans@185/135

Conditioning: 18 Feb 2015

Strength:
EMOTM 12min

• 2 pull-ups (if successful last week increase weight or decrease resistance) 

WOD: (see 20 Nov 2014)

For time:

• 10-1 Burpees
• 1-10 Ring Rows

Top of every minute sprint out under muscle up rig to fence and back.   Start with sprint.
_______________________
post name and time to board

"OTMEM"

Skills-handstand work

OTMEM for 10mins 

2 snatches AHAP 

rest 3 mins 

OTMEM for 12mins 

sprint 100m on odd minutes 

12 ball slams(18/12) on even minutes

Conditioning: 17 Feb 2015

Strength:
3 RNFT

• 100m Farmer’s Walk (AHAP)
• 10 double Kettlebell Front Squat (AHAP)
• 90 - 120sec. rest

WOD:
2 Rounds
3min AMRAP

• 10 KB Swings (32kg/16kg)
• 5 Goblet Squats (32kg/16kg)

rest 1 min

3min AMRAP

• 5L/5R single-arm swings (24kg/12kg)
• 10 Goblet squats (24kg/12kg)

rest 1 min

3min AMRAP

• 10 double KB push press (16kg/8kg)
• 5 burpees

rest 2 min

_________________________________

post name + total rounds & reps to board

"13.4"

Back squat  4x6@80%

"13.4"

9 min AMRAP

3-6-9-12-15-18 clean and jerk@135/95

3-6-9-12-15-18  toes to bar

Conditioning: 16 Feb 2015

Strength:
5RNFT

• 5L/5R Box Supported Bent Over Row (AHAP)
• 5L/5R Single Arm Kettlebell Floor Press (AHAP)
• 90-120sec. rest

WOD: 
7min AMRAP:

• 10 box jumps (24”/18”) )
• 15 ball slams (18k/12k)
• 20 double unders

rest 2 min

repeat as Rounds and Reps for time.  Use the numbers of rounds and reps you did during the AMRAP.
_____________________________
Post Rounds+Rep and time to Board

"13.2"

Deadlift 4x3@85%

"13.2"

10 MIN AMRAP

5 Shoulder to overhead(115/75)
10 Deadlifts(115/75)
15 Box jumps(24/18)

Conditioning: Friday the 13th

Strength:
5RNFT

• 5L/5R Lateral Lunges
• 5 Tire Flips
• 90 - 120sec. rest

WOD:
5 RFT

• 2 laps
• 8 renegade rows (1 push up + pull left + pull right =1)
• 16 weighted sit-ups (35#/25#)

Score = time

"CAN I TAKE YOUR ORDER"

Strict press 1RM

3 Rounds 

100m 1 arm KB waiters walk(24/16) 

20 KB swings(24/16) 

20 ring rows 

rest 3 mins 

race to 150 double unders

Conditioning: 12 Feb 2015

Strength:
5RNFT
9 dips  (if they got 9 dips last week then move on to weighted dips.  starting with 5 reps)
10 strict ring rows
90-120 sec. rest

WOD: (see 27/10/2014)
20 min AMRAP
• 40 Double Unders
• 30 Ball Slams (15k/9k)
• 20 KB swings (24k/16k)
• 10 Wall Balls (20#/14#)

Score = Rounds + reps

"TEAM TYRES"

Pull ups find a 5RM 

progressions 

Team WOD working in pairs 

4 RFT

10 team tyre flips(2) 

partner 1= 20m Kb suitcase carry walking lunges(24/16)

partner 2=15 burpees 

10 tyre flips(2)

switch burpees and lunges

Conditioning: 11 Feb 2015

Strength:
EMOTM 12min
• 2 pull-ups (if successful last week increase weight or decrease resistance)

WOD: 
15min AMRAP

• 5 KB Thrusters (20k/12k)
• 10 Sledge Hammer Swings
• 20 lateral jumps over parallettes 

Score = Rounds + reps

"SNATCH"

Power snatch 8x2+2/5lb 

10 MIN AMRAP

3 hang power snatch@135/95

5 ring dips 

10 toes to bar

Conditioning: 10 Feb 2015

Strength:
5RNFT
• 5L/5R Double KB Bent Over Row (AHAP)
• 5L/5R Tall Kneeling Bottoms Up KB Press (AHAP)
• 90-120sec. rest

WOD:
6 - 2 minute rounds
Rounds 1, 3, & 5

• 1 lap then max burpees

Rounds 2, 4, & 6

• 1 lap then max ball slams (18k/12k)

*rest 1min after rounds 2 & 4

Score = total reps

Strength Conditioning: 9 Feb 2015

Back squat 3x6@80%

5 MIN AMRAP

5 front squats@135/95

10 dynamic push ups 

rest 3 mins 

5 MIN AMRAP

5 back squats@135/95

5 pull ups

Conditioning: 09 Feb 2015

5 RNFT 
• 5L/5R Single Leg RDL (AHAP)
• 5L/5R Suitcase Carry KB Lunges (AHAP)
• 90 - 120sec. rest

Partner WOD:
Teams of 2 to 3500m

• Partner A) Row 250
• Partner B) max effort KB swings

Score = KB Swings + total time

"CLEAN IT UP"

Power cleans 5x3 

5RFT 

50m sprint 

6 power cleans(135/95)

12 toes to bar 

rest 45 secs between rounds 

fastest and slowest round go on the board

"GRAND SLAM"

Deadlift 4x5@80%

12 MIN AMRAP

5 Power cleans (135/95)
10 Toes to bar
15 Wall balls (20/14)

Conditioning: 06 Feb 2014

Strength:
3RNFT

• 50m suitcase carry - left (AHAP)
• 40m waiter’s walk - left
• 50m suitcase carry - right
• 40m waiter’s walk - right

WOD:10RFT - Teams of 2:

• 50m Prowler Push (135#/95#)
• 50m Sprint
• Rest

(Partner B will start resting.  Partner A will push the prowler 50m, then sprint back and tag Partner B and then rest.  Partner B will then sprint to the prowler and then push the prowler back to Partner A and then rest.  Each partner will push the prowler 10 times.)

________________________
post names and times to board

"BROAD WALK"

Floor press work up to a heavy 5 

8 MIN AMRAP 

4 broad jumps 

8 dynamic push ups 

Conditioning: 05 Feb 2014

Strength:
5RNFT

• 9 dips  (if they got 9 dips last week then move on to weighted dips.  starting with 5 reps)
• 10 strict ring rows

WOD:
4 Rounds

• 1 min max walking lunge with med ball overhead
• :30 sec rest
• 2 minutes max step ups
• :30 sec rest
• 1 min max ball slams
• 1:00 rest

___________________________

post names and total reps to board

"INTERSTELLAR"

Pull ups weighted 6.6.6.6

pull up progressions 

For time 

12 thrusters(135/95) 

sprint 100m 

rest 60 secs 

9 thrusters 

sprint 75m 

rest 45secs 

6 thrusters 

sprint 50m 

rest 30 secs 

3 thrusters 

sprint 25m

Conditioning: 04 Feb 2014

Strength:

EMOTM 12min
• 2 pull-ups (if successful last week increase weight or decrease resistance)

WOD: (see 24 Sept 2014)

E2MOTM for 24min

• 8 KB Thrusters
• run 1 lap

"WALK THE LINE"

Power snatch 8x2 working up in weight


10-9-8-7-6-5-4-3-2-1
Ring dips
KB swings
20m Farmers carry(32/24)
Complete farmers carry after every round.

Conditioning: 03 Feb 2014

Strength:
5RNFT
• 5L/5R Box Supported Bent Over  (AHAP)
• 5L/5R Single Arm Kettlebell Floor Press (AHAP)
• 90-120sec. rest

WOD:
3 Rounds for reps

• 1 min burpees
• 1 min abmat situps
• 1 min calorie row
• 1 min air squats
• 1 min jumping pull ups
• 1 min rest

___________________________

post name and total reps to board

"14.2"

Back squat 2x6@80%

"14.2"
From 0:00-3:00
2 rounds of:
10 overhead squats(95/65)
10 chest-to-bar pull-ups

From 3:00-6:00
2 rounds of:
12 overhead squats
12 chest-to-bar pull-ups

From 6:00-9:00
2 rounds of:
14 overhead squats
14 chest-to-bar pull-ups

Conditioning: 02 Feb 2014

Strength:
5 RNFT
• 50m Farmer’s Walk (AHAP)
• 8 Double Kettlebell Front Squat (AHAP)
• 90 - 120sec. rest

Partner WOD:
4 Rounds

Partner A

• 500m row

Partner B - AMRAP while partner A rows

• 20 lateral jumps over the parallette 
• 15 wall balls (20#/14#)
• 10 box step overs (24”/20”) (both feet must pass over the box and the athlete should be stepping over the box long ways.)

Partners switch when Partner A has finished 500m.  Partner A will pick reps up where Partner B left off.  When both partners have completed the 500m row one round is done.
__________________________________
post names, time & rounds + reps to board