WOD:
5 RFT
•30 hollow rocks
•20 superman
Monday, January 28, 2013
Friday, January 25, 2013
Box Jump 1RM
Box Jump 1RM
*This is a static box jump
Tabata Sledge Hammer Swings
Rest 1 min
Tabata Burpees
Rest 1 min
Tabata Sledge Hammer Swings
*Use lowest round for your score.
Add the 3 scores and post to board along with 1RM height.
*This is a static box jump
Tabata Sledge Hammer Swings
Rest 1 min
Tabata Burpees
Rest 1 min
Tabata Sledge Hammer Swings
*Use lowest round for your score.
Add the 3 scores and post to board along with 1RM height.
Thursday, January 24, 2013
Sleeveless!!!!!
Back Squat 5RM
*See Dec 10th
4 Rounds of
In teams of 4 complete:
1 min lateral KB swing (24/16kg)
1 min Wall Ball (20/14#)
1 min Calorie Row
Rest 1 min.
Post total reps to board.
*See Dec 10th
4 Rounds of
In teams of 4 complete:
1 min lateral KB swing (24/16kg)
1 min Wall Ball (20/14#)
1 min Calorie Row
Rest 1 min.
Post total reps to board.
Wednesday, January 23, 2013
Band sprints!
Deadlift 3RM
You and a Partner complete:
100 Ball Slams
20 Band Sprints (15m)
200 Ab Mat Sit ups
Post time to board.
You and a Partner complete:
100 Ball Slams
20 Band Sprints (15m)
200 Ab Mat Sit ups
Post time to board.
Tuesday, January 22, 2013
Monday, January 21, 2013
Fun fun!
5 RFT
100m Shuttle (20-18kg/12-10kg) *Use sandbag/plate/slam ball
5 Front Squats (115/75#)
100m Shuttle (20-18kg/12-10kg) *Use sandbag/plate/slam ball
5 Front Squats (115/75#)
10 Burpees
Post load and time to board.
Cashout: 4 position pull up
Cashout: 4 position pull up
Friday, January 18, 2013
Press retest
Strict Press 5RM
12 min AMRAP:
3 Strict Pull ups
5 Box Jumps (24"/18") *Step down
7 KB Swings (32/20kg)
Post 5RM and rounds + reps to board.
12 min AMRAP:
3 Strict Pull ups
5 Box Jumps (24"/18") *Step down
7 KB Swings (32/20kg)
Post 5RM and rounds + reps to board.
Thursday, January 17, 2013
Plate pushes revisited
Back Squat 3RM
Complete in teams of 3:
150 Banded Good Mornings
30 Plate Pushes
180 H.R. Push ups
Post load and time to board.
Complete in teams of 3:
150 Banded Good Mornings
30 Plate Pushes
180 H.R. Push ups
Post load and time to board.
Wednesday, January 16, 2013
Mixed intervals
Max Pull ups x 3
Scale up* 5RM weighted Pull up
2 RFT:
1000m Run
Rest 3 min
800m Run
Rest 2 min
500m Run
Rest 4 min
Post total time to board
Scale up* 5RM weighted Pull up
2 RFT:
1000m Run
Rest 3 min
800m Run
Rest 2 min
500m Run
Rest 4 min
Post total time to board
Tuesday, January 15, 2013
300m retest
Sprinting mechanics
300m Shuttle x 2
Cashout: Tabata flutter kicks.
Post times to board.
300m Shuttle x 2
Cashout: Tabata flutter kicks.
Post times to board.
Monday, January 14, 2013
Heavy Monday
Back Squat 3x5
*Scale up 6x1 @ 90% of 1RM
Death by ball slam + Power clean buy in
Complete 1 Power clean (135/85) and 1 Ball slam
2 Ball slams on the 2nd, 3 on the 3rd etc.
Post load and rounds completed to board.
*Scale up 6x1 @ 90% of 1RM
Death by ball slam + Power clean buy in
Complete 1 Power clean (135/85) and 1 Ball slam
2 Ball slams on the 2nd, 3 on the 3rd etc.
Post load and rounds completed to board.
Saturday, January 12, 2013
CrossFit Open is coming!
The CrossFit 2013 season is about to start!
Registration for the 2013 Open starts January 30. The Open will be from March 6 to April 7, with a workout posted each week.
CrossFit Chiang Mai will be hosting the Open workout each week -- each athlete will compete and then submit their score online as well as record it on our Games whiteboard. The competition is world wide as well as regional. Last year three athletes from CrossFit Chiang Mai qualified for the Regionals in Korea (Johanna, Jen, and Elise)!
For more information, go here, and for the CrossFit Games Open and more information, go to games.crossfit.com.
Registration for the 2013 Open starts January 30. The Open will be from March 6 to April 7, with a workout posted each week.
CrossFit Chiang Mai will be hosting the Open workout each week -- each athlete will compete and then submit their score online as well as record it on our Games whiteboard. The competition is world wide as well as regional. Last year three athletes from CrossFit Chiang Mai qualified for the Regionals in Korea (Johanna, Jen, and Elise)!
For more information, go here, and for the CrossFit Games Open and more information, go to games.crossfit.com.
Friday, January 11, 2013
Floor Press
Floor Press 3x5 (add 5#)
15 min AMRAP:
6 Push Press (95/55#)
6 Supine Ring Rows
20 Double Unders
Post rounds and any additional reps to board.
15 min AMRAP:
6 Push Press (95/55#)
6 Supine Ring Rows
20 Double Unders
Post rounds and any additional reps to board.
Thursday, January 10, 2013
Snatch 2RM
Power Snatch Technique
* Scale up Power Snatch 2RM
In teams of 3
150m Row
Max Rep Wall Ball (20/14#)
Rest
Post total wall balls to board.
Post 2RM and rounds completed.
* Scale up Power Snatch 2RM
In teams of 3
150m Row
Max Rep Wall Ball (20/14#)
Rest
Post total wall balls to board.
Post 2RM and rounds completed.
Wednesday, January 9, 2013
First Aid Training!
We've had a busy couple of weeks!
Today, we just finished our Wilderness First Aid + CPR course with John Hovey of the Wilderness Medical Institute. Great class, and now Monica, Matt, Toto, Am and Tik have their WFA + CPR certification, and Pui, Mark, Jack and Kristen passed their Wilderness First Responder + CPR recertification.
Well done all, and thanks to John for the excellent training!
Today, we just finished our Wilderness First Aid + CPR course with John Hovey of the Wilderness Medical Institute. Great class, and now Monica, Matt, Toto, Am and Tik have their WFA + CPR certification, and Pui, Mark, Jack and Kristen passed their Wilderness First Responder + CPR recertification.
Well done all, and thanks to John for the excellent training!
Tuesday, January 8, 2013
Plate Push!
Deadlift 5RM (add 5/10#)
8 min AMRAP
In teams of 3 complete the following
1 Plate push(45#) or Prowler push (40#)
Max Rep sandbag ground to shoulder (20kg/10kg)
Rest
Post team names and total reps to board.
8 min AMRAP
In teams of 3 complete the following
1 Plate push(45#) or Prowler push (40#)
Max Rep sandbag ground to shoulder (20kg/10kg)
Rest
Post team names and total reps to board.
Monday, January 7, 2013
Friday, January 4, 2013
Thursday, January 3, 2013
Sleeveless!
Floor Press 3x5 (add 5#)
12 min AMRAP
20 OH lunges (45/25#)
10 Ball Slams
Post rounds + reps to board.
12 min AMRAP
20 OH lunges (45/25#)
10 Ball Slams
Post rounds + reps to board.
Wednesday, January 2, 2013
KB ME
Back Squat 3x5 (add 5#)
4 Rounds:
Within 2 minutes:
100m shuttle (run to 100m mark, touch, sprint back)
5 Burpees
Max Effort KB Swing (24/16kg) Russian
Rest 1 min
4 Rounds:
Within 2 minutes:
100m shuttle (run to 100m mark, touch, sprint back)
5 Burpees
Max Effort KB Swing (24/16kg) Russian
Rest 1 min
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