There will be no WOD tomorrow, Saturday, June 30. But that's no excuse for those doing the burpee challenge to skip your 70 for the day.
Friday, June 29, 2012
Thursday, June 28, 2012
Deadlift inspiration...
This should be inspiring for the men and women of CrossFit Chiang Mai... but in different ways!
Wednesday, June 27, 2012
Tuesday, June 26, 2012
Monday, June 25, 2012
Sunday, June 24, 2012
Saturday, June 23, 2012
Farmer's Walk, Goblet Squat, Kettlebell Swings
6 RFT
50m farmer's walk (HEAVY)
10 goblet squats
50m farmer's walk
10 kettlebell swings
50m farmer's walk (HEAVY)
10 goblet squats
50m farmer's walk
10 kettlebell swings
Friday, June 22, 2012
WOD: 22/6 Dpu, PC, HG
Romanian Deadlift
3x6
10 min AMRAP
8 Dynamic Push Ups
2 Power Cleans (155/95)
1/2 Gasser
Post rounds to board.
3x6
10 min AMRAP
8 Dynamic Push Ups
2 Power Cleans (155/95)
1/2 Gasser
Post rounds to board.
Thursday, June 21, 2012
Wednesday, June 20, 2012
WOD: 20/6 Snatch tech / BTC
Snatch Balance
*Find heavy single
6 x 1 @ 80%.
Post 1RM Snatch Balance and time to board.
*Find heavy single
6 x 1 @ 80%.
Post 1RM Snatch Balance and time to board.
Tuesday, June 19, 2012
WOD: 19/6 800m Repeats
Max rep Strict Pull ups x 1
*Set a PR.
800m x 3
3 min rest.
Post Pull ups and fastest and slowest run to board.
*Set a PR.
800m x 3
3 min rest.
Post Pull ups and fastest and slowest run to board.
Monday, June 18, 2012
Saturday, June 16, 2012
Friday, June 15, 2012
WOD: 15/6 Half Gassers
15 Minutes on the minute
Sprint half gasser.
Post fastest and slowest split to board.
Sprint half gasser.
Post fastest and slowest split to board.
Thursday, June 14, 2012
WOD: 14/6 Snatch tech. Open WOD
10 x 2 Squat Snatch from high box
@ 70% of 1RM.
7 min Max Burpees- jump to 6 in target.
Beat your old score. Post total burpees to board.
@ 70% of 1RM.
7 min Max Burpees- jump to 6 in target.
Beat your old score. Post total burpees to board.
Wednesday, June 13, 2012
WOD: 13/6 1RM Weighted Pull up
1 Rep Max Weighted Pull up
5RM Deadlift (add 5lbs.)
Post pull up weight and 5RM to board.
5RM Deadlift (add 5lbs.)
Post pull up weight and 5RM to board.
Tuesday, June 12, 2012
WOD: 12/6 Row,T2B, FS
1000m Row
3 Rounds:
5 Front Squats @ 75% of 3RM
15 Toes to Bar
Post time to board.
3 Rounds:
5 Front Squats @ 75% of 3RM
15 Toes to Bar
Post time to board.
Monday, June 11, 2012
WOD: 11/6 Beat the Coach
Beat the Coach
15 minutes on the minute
2 Power cleans (155#/80#)
Max DU
Post total DU to board.
15 minutes on the minute
2 Power cleans (155#/80#)
Max DU
Post total DU to board.
Saturday, June 9, 2012
Friday, June 8, 2012
Thursday, June 7, 2012
Wednesday, June 6, 2012
WOD 6/6
1000m Row
________________
10 Rounds of Couplet
5 Sit Stands (35/25)
3 Floor Wipers
________________
500m Run
Post time to white board.
________________
10 Rounds of Couplet
5 Sit Stands (35/25)
3 Floor Wipers
________________
500m Run
Post time to white board.
Tuesday, June 5, 2012
WOD 5/6
Max weighted Strict Chin ups 10 lbs x 3
Floor Press
3-3-3-3-3
Then
80% last 3 for Max Rep
300m Shuttle x 2
3 min Rest
Set 300m Shuttle PR.
Last performed on April 18th.
Floor Press
3-3-3-3-3
Then
80% last 3 for Max Rep
300m Shuttle x 2
3 min Rest
Set 300m Shuttle PR.
Last performed on April 18th.
Monday, June 4, 2012
WOD: 4/6
Strength:
Front Squat 3RM
4 Rounds
1 min max Burpees
1 min max Russian Twists (45#/25#)
1 min max Kettle Bell Push Press (24kg/16kg)
1 min Rest
Post 3RM and Total Reps to white board.
Front Squat 3RM
4 Rounds
1 min max Burpees
1 min max Russian Twists (45#/25#)
1 min max Kettle Bell Push Press (24kg/16kg)
1 min Rest
Post 3RM and Total Reps to white board.
Saturday, June 2, 2012
Friday, June 1, 2012
kettlebells and box jumps
strength:
dead lift 5rm
WOD:
for time
25 kettlebell swings 24/16
5 box jumps 24/18
20 kettlebell swings
10 box jumps
15 kettlebell swings
15 box jumps
10 kettlebell swings
20 box jumps
5 kettlebell swings
25 box jumps
WOD:
for time
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