Strength & Conditioning: 30 June 2015

Strength:

• DL 5 EDM

Goat Farm:
Pick a movement you suck at. 6 Min (30s work, 30s rest. Keep same goat for the month.)
A: Handstand hold away from wall, Handstand Walll Walk Ups, Handstand Push Ups
B: Double Unders or Single Unders
C: Pull Up Progression (Full, Kipping, C2B, Strict, Rows, Negative etc. Uses coaches input.)
Keep score to compare for next week.

WOD:
14-12-10-8-6-4-2 Reps For Time:
Burpees
Right Rack/Left Rack Goblet Squats (Half R/L)
Right/Left Push Press (Half R/L)

After completing every round of push press:
12m front rack walk. (Switch arms half way)

Conditioning: 30 June 2015

Strength:
Deadlift 6-8


WOD:
2 Rounds

3min AMRAP

• 10 KB Swings (32kg/20kg)
• 5 Goblet Squats (32kg/20kg)

rest 2 min
3min AMRAP

• 5L/5R single-arm swings (24kg/16kg)
• 10 Goblet squats (24kg/16kg)

rest 2 min
3min AMRAP

• 5/5 Single Arm KB push press (16kg/12kg)
• 5 burpees

Strength & Conditioning: 29 June 2015

Strength:

• Backsquat 8 APRE

WOD:

For Time

• 21 Pull ups
• 21 Front Squats @ 115/75
• 800 meter Run (4 laps or 600 m row.)
• 15 Pull ups
• 15 Front Squats @ 115/75
• 600 meter Run (3 laps or 450 m row.)
• 9 Pull ups
• 9 Front Squats @ 115/75
• 400 meter run. (2 laps or 300 m row.)
• 3 Pull ups
• 3 Front Squats @ 115/75 
• 200 meter run. (1 lap or 150 m row.)

Conditioning: 29 June 2015

Strength:

• Backsquat 8 APRE

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

Whiteboard 22 - 26 June

26 June 2015: Strength & Conditioning

Strength:

• Clean Pull + Hang Clean @ the hip (1+1) x 5
• Jerk x 5 x 2

WOD:
AMRAP in 8 min:

• 3 Squat Cleans (115/75)
• 6 Push Ups
• 9 Air Squats

(1 Round = 18 reps)

REST 3 MIN

AMRAP in 8 min:

• 6 Shoulder To Overhead (115/75)
• 6 Pull Ups (Kipping ok.)
• 6 Heavy KB Swings (32/20)

(1 Round = 18 reps)

26 June 2015: Conditioning

WOD A)
5RNFT

• 5 tire flips 
• 50m suitcase carry - L
• 50m suitcase carry - L
• 10 bulgarian goat bags

WOD B - Partner WOD)
5 rounds

• partner A) 3 slam balls + 1 log toss 40m (18k/12k)
• partner B) max effort row
• switch

score = distance rowed

25 June 2015: Strength & Conditioning

Strength:

• Floor Press 8 APRE

Goat Farm: Pick a movement you suck at. 6 Min (30s work, 30s rest. Keep same goat for the month.)

• A: Handstand hold away from wall, Handstand Walll Walk Ups, Handstand Push Ups
• B: Double Unders or Single Unders
• C: Pull Up Progression (Full, Kipping, C2B, Strict, Rows, Negative etc. Uses coaches input.)

Keep score to compare for next week.

WOD:
For time:

• 400 m run (2 laps)
• 21 Ball Slams
• 21 Push Ups
• 400 m run (2 laps)
• 15 Ball Slams
• 15 Push Ups
• 400 m run (2 laps)
• 9 Ball Slams
• 9 Push Ups

25 June 2015: Conditioning

Strength:

• Floor Press APRE 8

WOD:
7min AMRAP

• 10 air squats
• 15 box step overs
• 20 lateral jumps

2 min rest

• repeat as Rounds & Reps completed for time

24 June 2015: Strength & Conditioning

Strength:

• 3x8 Weighted Pull Ups

Skill WOD:
Partner A/B Hollow Holds.
5 minutes 30s A, 30s B.
30s A (B times total hold.)
30s B (A times total hold.)
Add total time held in good position and record for next week.

WOD:
5 min to establish 1RM on Thruster.

Use 85% of 1RM for Thrusters.
5 Rounds for Reps of:

• ME Thrusters in 15s
• Rest 45s
• ME Strict Pull Ups or Strict Ring Rows
• Rest 45s
• ME Burpees in 15s
• Rest 45s

24 June 2015: Conditioning

Strength:

• Pull ups

WOD:
For time

3RDS

• 15 ring rows
• 3 wall climbs

when the clock hits 10 minutes complete the following

• 30 dips
• 50 KB push jerks
• 100 double unders (300 singles)

23 June 2015: Strength & Conditioning

Strength:

• DL 5 EDM

Goat Farm: 
Pick a movement you suck at. 6 Min (30s work, 30s rest. Keep same goat for the month.)
A: Handstand hold away from wall, Handstand Walll Walk Ups, Handstand Push Ups
B: Double Unders or Single Unders
C: Pull Up Progression (Full, Kipping, C2B, Strict, Rows, Negative etc. Uses coaches input.)
Keep score to compare for next week.

WOD:
Partner Complex. 

AMRAP 13

Alternating complexes. Partner A completes one, then B completes one while partner rests.

• Romanian Deadlift X 5 (Straightish legs, no floor touch.)
• High Pull X 5
• Clean x 5
• Front Squat X 5
• Push Press X5

**Everytime barbell touches the ground, resting partner does 5 burpees.

23 June 2015: Conditioning

Strength:

• Deadlift 6-8

WOD:

4RFT

• 25 wall balls (20#/14#)
• 30 walking lunges w/med ball overhead
• max knees to elbows (effort ends when athlete comes off the bar - if leg lift sub, then effort ends when heels touch the floor)
• 1 lap sprint

22 June 2015: Strength & Conditioning

Strength:

Back Squat 8 APRE

Skill:

6 EMOTM - 90m shuttle 

WOD:

21-15-9

Sit ups 

Kettlebell swings 

Three legged bear crawl between

22 June 2015: Conditioning

Strength:

• Back Squat 8 APRE 

WOD: (30 Jan 2015)

For time:

• 4 laps
• 40 Russian kb swings (24k/16k)
• 3 laps
• 40 push-ups
• 2 laps
• 40 ball slams
• 1 lap
• 40 burpees

CrossFit Chiang Mai Closed 19 June - 21 June

We will be closed this Friday and Saturday so the coaches can travel to Bangkok to help with the Asia Championships.

We are back to normal hours on Monday.

Strength & Conditioning: 18 June 2015

Strength:

• Floor Press 10 APRE

Goat Farm:
Pick a movement you suck at. 6 Min (30s work, 30s rest. Keep same goat for the month.)
A: Handstand hold away from wall, Handstand Walll Walk Ups, Handstand Push Ups
B: Double Unders or Single Unders
C: Pull Up Progression (Full, Kipping, C2B, Strict, Rows, Negative etc. Uses coaches input.)
*Keep score to compare for next week.

WOD:
3 x 3 min AMRAP

• 10 Bent Rows (Bar below knees to belly button.) @95/65
• 5 Thrusters @95/65
• 2 Broad Jumps Rx=*height.

Rest 1 Min

*Lay down on the ground and have friend mark height on ground from foot to top of head.

Conditioning: 18 June 2015

Strength:

• Floor Press APRE 10RM

Partner WOD A:
5RFT

• 50m sled drag (135/90)
• 50m sprint

*partner a will drag sled and spring back to partner b.  partner b will sprint to sled and drag sled back to partner a.  Each partner will drag 5 times and sprint 5 times.

Partner WOD B:
5RFT

• 250m row
• plank hold

*partner a will row 250m and partner b will hold a plank then they will switch.  Each partner will row 5 times and plank 5 times.

Strength & Conditioning: 17 June 2015

Strength:

• 3x8 Weighted

Skill WOD:
Partner A/B L-sit Holds. 5 minutes 30s A, 30s B.

• 30s A (B times total hold.)
• 30s B (A times total hold.)

*Add total time held in good position and record for next week.

WOD:

• 9 Minute AMRAP
• 10 Deadlifts @ 135
• 5 Shoulder to Overhead @ 135
• 10 Toes to Bar
• 1 Lap

Rest 3 Minutes

• 30 Burpees for time.

Score = reps/burpee time.
Each round = 26

Conditioning: 17 June 2015

Strength:

• Pull ups

WOD:

• 10-1 15m shuttles (approx width of tennis courts)
• 1-10 Box Step Overs
• 10-1 Push-ups

Strength & Conditioning: 16 June 2015

Strength:

Deadlift 5EDM

Goat Farm:

6 Min (30s work, 30s rest. Keep same goat for the month.)
A: Handstand hold away from wall, Handstand Walll Walk Ups, Handstand Push Ups
B: Double Unders or Single Unders
C: Pull Up Progression (Full, Kipping, C2B, Strict, Rows, Negative etc. Uses coaches input.)
Keep score to compare for next week.

WOD:

3 RFT

• 5 Reps Hang Power Clean 135/95
• 5 Pull Ups
• 5 Reps Hang Power Clean 135/95
• 10 Burpees
• 5 Reps Hang Power Clean 135/95
• 15 Ball Slams 18/12

Rest 90s between rounds.

Conditioning: 16 June 2015

Strength:

• Deadlift 6-8

WOD: 
Partner WOD
3 RFT & Reps

• partner A) 1 lap
• partner B) ME Wall Balls
• switch
• partner A) 1 lap
• partner B) ME KB Swings
• switch
• partner A) 1 Lap 
• partner B) ME Slam Balls
• switch

*1min rest between rounds

Open Gym Schedule Change & We Are Closed this Weekend

Open Gym hours are now Monday/Wednesday/Friday 9:30am - 10:30am and 4pm - 5pm.  

_________________

We will be closed 19 June - 21 June.  Coach Andrew and Coach Monica are headed to Bangkok to help out at the Asia Championships being hosted at The Training Ground.  

If you are interested in getting a workout in and having some fun we have a crew headed out Saturday morning to do the Warrior Trail at Huay Tung Tao.  If you are interested you can find more information here - http://warriortrail.co.th.  

We return to normal Monday the 22nd.  

Conditioning: 15 June 2015

Strength:

• Back Squat 8 APRE

WOD:

EMOTM 15min

• minute 1 - 5 KB Thrusters (16k/12k) + max burpees
• minute 2 - 15 ab mat sit-ups
• minute 3 - max box step ups

Strength & Conditoning: 15 June 2015

Strength:

Back Squat 8 APRE

Skill WOD:

Skill WOD: Sprinting

6 EMOTM
90m shuttle run: 45 out, 45 back.
1st: 50%, 2nd 70%, 3rd 80%, 4th+5th 90+%. 

WOD:

To be done in heats.
21 Calories
21 KB Swings 32/20 (Go heavy!)
15 Calories 
15 KB Swings
9 Calories
9 KB Swings

Strength & Conditioning: 12 June 2015

Strength:

• 1 RM Power Clean
• 1 RM Jerk

Skill WOD:

6min EMOTM @ 70-75% of 1RM

• 2 Clean Pulls from Below Knee Postion (No arm bend, think moving up, not forward.)
• 1 Clean from Floor. (Athlete may power clean or squat clean.)

WOD:

9 minute ascending ladder +2 (2,2,4,4,6,6...)

• Power Clean to Front Squat (Can Squat Clean)
• Pull Ups

Score = Total Reps

Conditioning: 12 June 2015

Skill:

• Handstands & Rope Climbs

Partner WOD:
Each athlete does 10 reps then switches with partner.

• 20  mountain climbers
• 20 Russian kb swings (24k/16k)
• 20 sit-ups
• 20 walking lunges
• 20 jumping pull-ups
• 20 dips
• 20 air squats

Strength & Conditioning: 11 June 2015

Strength:

• Floor Press 10 APRE

WOD:

12min EMOTM

• 5 ball slams (18k/12k)
• 5 box jumps (24"/18")
• ME Double Unders

Conditioning: 11 June 2015

Strength:

• Floor Press APRE 10RM

WOD:
10RFT

• 10 Wall Balls (20#/14#)
• 50m plate pinch (35#/25#)
• 10 Russian Twist (35#/25#)
• 50m plate pinch (35#/25#)

Strength & Conditioning: 10 June 2015

Strength:

3x8 pull ups

Skill WOD:

6 rounds

:30 work/:30 rest hollow holds

WOD:

3 - 2min AMRAP (24k/16k)

2 KB cleans - left

2 KB thrusters - left

2 KB cleans - right

2 KB thrusters - right

6 KB swings

*1 min rest btwn rounds

Conditioning: 10 June 2015

Strength:

Pull-ups 3x8

WOD:

15min EMOTM

3 burpees

3/3 single arm kettlebell push press 

Max effort double unders

Strength & Conditioning: 09 June 2015

Strength:

Deadlift 1RM

Goat farm

WOD:

10-1 

walballs (20#/14#)

Push ups (strict)

KB swings (24k/16k)

Conditioning: 09 June 2015

Strength:

Deadlift 6-8

WOD:

1-10 Ring Rows

20-2 KB Swings (24k/16k)

*5 box step overs between every movement

Strength & Conditioning: 08 June 2015

Strength:

• Squat 10 APRE

Skill WOD: Sprinting
6 EMOTM
90m shuttle run: 45 out, 45 back.

• 1st: 50% 
• 2nd 70%
• 3rd 80%
• 4th+5th 90+%. 

WOD:
For Time:

• 3 Laps
• 16 Air Squats
• 16 Pull Ups
• 8/8 KB Snatch 20/12 
• 2 Laps
• 12 Air Squats
• 12 Pull Ups
• 6/6 KB Snatch 20/12 
• 1 Lap
• 8 Air Squats
• 8 Pull Ups
• 4/4 KB Snatch 20/12 

Conditioning: 08 June 2015

Strength:

• Back Squat  10 APRE. 

WOD:

• Sprint 5 laps - rest 60 seconds between

then

3 Rounds of:

• 1min Slamball Ground to Shoulder (18kg/12K)
• 30sec rest
• 1min prowler push (90#/50#)  
• 30sec rest
• 1min Burpee
• 30sec rest

White Board: 01 June - 05 June 2015

Strength & Conditioning: 05 June 2015

Barry's Choice

Conditioning: 05 June 2015

Strength:
5RNFT

• 5 Tire flips
• 5 - 8 Dips (Scale up to weighted)

Team WOD:
Teams of 4 for time

• 5000m row - switching every 250m 
• ME Sledgehammer Swings
• ME abmat sit ups
• ME Burpees

________________________

Post names and time to board

Strength & Conditioning: 04 June 20 15

Strength:

• Floor Press 10 APRE

Goat Farm:
Pick a movement you suck at.
6 Min (30s work, 30s rest. Keep same goat for the month.)
A: Handstand hold away from wall, Handstand Walll Walk Ups, Handstand Push Ups
B: Double Unders or Single Unders
C: Pull Up Progression (Full, Kipping, C2B, Strict, Rows, Negative etc. Uses coaches input.)
Keep score to compare for next week.

WOD:
In Heats with Judge/Partner:
21-15-9

• Cal Row
• Thrusters (115/75)

Conditioning: 04 June 2015

Strength:

• Floor Press APRE 10RM

WOD:
6RFT

• 10 Push Ups
• 10 Ring Rows
• 2 laps

_______________________

Post name and time to board

Strength & Conditioning: 03 June 2015

Strength:

• 3x8 Weighted Pull ups

Skill WOD: 

Partner A/B L-sit Holds

6 minutes 30s A, 30s B.

30s A (B times total hold.)

30s B (A times total hold.)

Add total time held in good position and record for next week.

WOD:

4 Rounds For Time:

• 16 Alternating Front Rack Lunges (95/65) (L+R= 2, no need to walk.)
• 8 Bar over Lateral Burpees.
• 16 Russian Twists 24/16(L+R= 2)
• 2 Laps

Conditioning: 03 June 2015

Strength:

• Pull ups

WOD:
7min AMRAP

• 5 Toes to bar 
• 10 Wall Balls
• 20 Double Unders

rest 3 minutes

Take Rounds and Reps completed and perform for time.

______________________________________
Post name, round & reps + time to white board

Strength & Conditioning: 02 June 2015

Strength:

• DL 5 EDM

Goat Farm: 

Pick a movement you suck at.
6 Min (30s work, 30s rest. Keep same goat for the month.)
A: Handstand hold away from wall, Handstand Wall Walk Ups, Handstand Push Ups
B: Double Unders or Single Unders
C: Pull Up Progression (Full, Kipping, C2B, Strict, Rows, Negative etc. Uses coaches input.)
Keep score to compare for next week.

WOD:
10-8-6-4-2 Reps of:

• Deadlifts @ 75% of 5RM
• Bar Over Burpees
• Chest to Bar Pull Ups
• Dips
• Bar Over Burpees

Conditioning: 02 June 2015

Strength:

• Deadlift 1x6-8

WOD:
5 RFT

• 20 KB Swings (20k/12k)
• 25m Waiter Walk - Left
• 20 (10L/10R) KB Push Press (20k/12k)
• 25 m Waiter Walk - Right

____________________________

post name and time to white board