Death by...

Strength:

Max Efforts Pull-Ups x 3
or
4 Position Pull-Ups


WOD:

Death by...

Burpees (odd)
Ball Slams (even)

____
post name and last minute completed to board

Kettlebell Swings, Plank Holds, & 1/2 Gasser

Strength:

5x5 Back Squat (add 5# to last week)

WOD:

10 min AMRAP

-10 kettlebell swings (24kg/20kg)
-30 second plank hold
-1/2 gasser (sprint to the 50m line, tag it, and sprint back)

___
post name, rounds, and reps to the board

White Board 22 April - 26 April

Team WOD

Strength:

Floor Press 5X5 (@70% or 1RM or 80% of 5RM or 3x5)

WOD:

Teams of 4

-row 250m
-burpees
-box jumps (24"/20")
-rest

you are finished when you have rowed 4000m as a team.  post total number of burpees and box jumps to the board.

What was the first team workout for Asia Regionals like last year?

Here is a video of first team event at Asia Regionals last year (2012) to give you a feel for what it was like!

Team CrossFit Chiang Mai invited to CrossFit Games Regionals!

Thanks to all the people who registered for the CrossFit Games Open, put in the work, and submitted their scores — Team CrossFit Chiang Mai has been invited to compete in the Regionals in Seoul, Korea!

Lunges, Renegade Rows, Wall Balls

Strength:

5RM Deadlift

WOD:

12 min AMRAP

-15 weighted lunges (20kg/14kg)
-10 renegade rows (20lbs/10lbs)
-5 wall balls (20kg/14kg)

*post rounds and reps to board

Long Run Annie

WOD:

500m Run

50 Abmat Sit-ups

400m Run

40 Abmat Sit-ups

300m Run

30 Abmat Sit-Ups

200m Run

20 Abmat Sit-Ups

100m Run

10 Abmat Sit-ups

followed by:

Mobility

Ring Rows, Hand Release Push Ups, Sandbag Carry

Strength:

Max Effort Pull-Ups x 3

*scale up weighted pull-ups

*scale down 4 position pull-ups

WOD:

4 RFT

10 Ring Rows

10 Hand Release Push Ups

100 m. Sandbag Carry (AHAP)

*# of pull ups and WOD time to board.

Ball Slams & Double Unders

Strength:

Back Squat 5x5 (add 5# to last week)

WOD:

Every minute on the minute for 12 min.

•8 ball slams (18k/12k)
•as many as possible double-unders (3 singles=1 double-under.)

*post total number of double-unders to board.

White Board 15 April - 19 April

Death By...

Strength:

5x5 Strict Press @ 70% of 1RM

WOD:

Death by...

15 meters!!!

power cleans and burpees

Strength:
1x5 Deadlift

WOD:
10-1 Power Cleans (135#/85#)
1-10 lateral barbell burpees

Run, Russian Twist, Dynamic Push Ups

5 RFT

500 m run
10 russian twist (35/25)
10 dynamic push ups (45/25)

Squatting & Rowing

Strength:

5x5 Back Squat @ 70% of 1RM (or 80% of last 3x5)

WOD:

500m row x 3
2 min. 30 sec. rest between each attempt.

*post fastest time to board

Monday Songkran Closing

We will be closed on Monday, April 15, for the Songkran holiday.

We will reopen for the 8am WOD on Tuesday, April 16th.

Friends & Family Workout

Teams of 3 complete

•300m bear crawl
•150 air squats
•150 burpees
•150 abmat sit-ups
•150 ball slams

White Board April 08-April 12

Make up

Crossfit Total 2.0

Backsquat 1RM
Strict Press 1RM
Deadlift 1RM

Post total to board.

Please try to show up early and expect to stay a bit later.


If you completed the total yesterday:

3 RFT
500m Run
15 Burpees
30 Double Unders

Post times to board.

Crossfit Total

Backsquat 1RM
Strict Press 1RM
Deadlift 1RM

Post total to board.

Please try to show up early and expect to stay a bit later.
This is also tomorrows WOD.

Box 3RM

Box Jump 3RM
(3/4)

On the :30 for 6 minutes:
Sprint 50m

Post 3RM to board.

Crossfit total is tomorrow; take it easy today, get some sleep- bring it tomorrow.

Snatch work

Power Snatch 2RM
(Jan 10th)

Scale down:
10x2 High hang snatch

OTM for 15 minutes
1 Power Snatch @ 80% of 2RM
10 Double Unders

Post 2RM to board.

Band Sprints

Max rep strict pull up x 3
Rest as needed

In teams of 2:
16 Band Sprint (20m)
120 Ball Slams (18/12kg)

Post total pull ups and time to board.

White Board 01 April - 05 April

Floor Press

Floor Press 3RM
3x2 @ 90% of 3RM

6 RFT
200m Run
10 KB Swing (32/20kg)
8 Hand Release Push Up

Post 3RM and time to board.

Squat Cluster 2.0

thanks DJ Visitacion for the graphic for today's WOD.

RDL

Romanian Deadlift
3, 3, 3, 3, 3

12 min AMRAP:
2 Hang Power Cleans (115/75#)
2 Pull ups
2 Weighted Sit up (35#/25#)
4 HPC
4 Pull ups
4 Sit ups
6 HPC
6 Pull ups
6 Sit ups

etc....

Post 3RM and Rounds + Reps to board.

Press Cluster

Strict Press cluster
8x3 @ 80% of 5RM
Rest :45 per round

i.e. Perform 3 reps at 80%, rest :45 until all 8 sets are completed.

With a running clock for 25 minutes:
Run 500m on every 5 minute interval

If you complete all the intervals post RX on the board by your name.

March Madness PR Board

Squat clusters!

Backsquat Cluster:
12x1 @ 80% of 5RM (3/26)
Rest :10 per rep

i.e. Load barbell to 80% of 5RM, perform 1 squat-rack the bar, rest :10, perform 2nd rep, rest :10 until 12 squat are completed.


In teams of 2
10 min AMRAP:
1 Plate Push
7 Ball slams

When partner completes plate pushes and ball slams, partner 2 can start their round.

Post rounds to board.