Dirtayy

5 rounds of:
3min AMRAP
3 Power Cleans (135/95)
6 Front Squats (135/95)
9 HRPU
Rest 1 min

*Start each round where you left off

Post total rounds/reps to board.

Push Press 3Rm

Push Press 3RM

10 min AMRAP
1 Plate push
10 Ball Slams

Rest while partner is going.

BS 3rm helen

Back Squat 3RM

"Helen"
3 Rounds
400m Run
21 KB Swings (American 24/16kg)
12 Pull ups

Post 3RM and Time to board

Push/pull remix

Strict Press Cluster
3, 3, 3, 3, 3, 3, 3, 3
Rest :45 per round

i.e. Perform 3 reps, rest :45 until all 8 sets are completed.  Weight can increase or decrease.  Key is speed and no misses.  Use 80-85% of 5RM or 75% of 1RM

4 RFT
5 Power Cleans (AHAP but comfy)
5 Strict Pull ups (Scale up to weighted)
200m Run

Post load and time to board.

FS 3RM

Front Squat 3RM

4 Rounds
1 min max rep:
KB Swing (32/20)
Air Squat
Sit up
Rest 1 min


Post 3RM and total reps to board.

FP cluster

Floor Press
1,1,1,1,1 x3
Rest :10 between reps

5 RFT
10 Burpees
15 Supine Ring Rows

Post time to board.

13.2

Deadlift 5RM

10 min AMRAP
5 Shoulder to overhead (115/75#)
10 Deadlifts (115/75#)
15 Box Jumps (24/20")

Post 5RM and rounds/reps to board.

OHS/thruster

Overhead Squat 2RM (June 1st)

Complete with a partner:
10 Rounds
5 Thrusters (95/65#)
7 Med ball throws (20/14#)
100m Sprint

1 works while the other rests.

Post time to board.

New t-shirts online and off

New t-shirts have been ordered for Chiang Mai -- those should be in shortly.

AND we've updated our online store, with several new designs!

You can jump to the online store here.  

Chins/max rep

Max Strict chin ups x 3
or Weighted chin up 3RM

:45 on :15 off X 4
Max rep:
Burpees
Russian Twists (45/25#)
KB Thruster (16/12kg)
Rest 1 min between rounds.

Post total reps to board.

BS 5RM

Back Squat 5RM (May 23)

Partner Sandbag Shuttle:
8 min AMRAP
3 Sandbag shouldering
Sprint to 30m and back w sandbag



Post 5RM and reps to board.

Power Snatch 2RM

Power Snatch Technique

Power Snatch 10x2

*Scale up*
 Snatch 1 RM
4x1 @85%

Weighted Planks x 5 x :30 AHAP

DBB

Push Press 3x5 @ 85% of 5RM (June 25)

Death By Ball Slam + 2 Burpee Buy in
(12/18kg)
*If using less than RX increase rounds by 2 rather than 1.

Post Slam Ball weight and rounds completed.

Helen-kindasorta

Back Squat 3x5 @ 10RM (+10% or 10#, whichever is less)
(June 24)

3 RFT
400m Run
15 Box Jumps (24/18)
12 Deadlifts @ bodyweight

Post time to board.

Broceps

Deadlift 5RM (June 19th)
*Set a PR.

5 RFT
5 Dynamic Push ups
5 Strict Chin Ups
10 Russian Twists (45/25#)
200m Run

Post total pull ups and time to rounds/reps to board.

Oldie but goodie

12 min AMRAP
20 Overhead Walking Lunges (45/25#)
10 Ball Slams (18/12kg)

Post rounds/reps to board.

*Mobility* take some time to roll, mash, stretch.

Complex!

On the :30 for 10 minutes

1 Deadlift
1 Hang Power Clean
1 Push Press (70/50kg or scale up***)

Weight can only come off the bar- load cannot increase.

Post load to board.

Cashout:
30 Evil Wheels.

Power Snatch

Power Snatch Technique

5 Rounds NOT for time
3 Power Snatches
6 HR PU
9 Toes2Bar

Post load to board.

Speed Squattin

Back Squat 3RM in 7 seconds.
*Unrack bar, work up to heaviest weight you can rep 3 times in less than 7 seconds.

10 min AMRAP:
10 KB Swings (32/20kg)
:30 Plank
100m Sprint

Post 3RM and rounds + reps to board.

Mike Mogard: #1 in Asia

Great write up on our friend, Mike Mogard, who took the #1 spot in Asia at the CrossFit Games Regionals! Mike was last at CrossFit Chiang Mai in January for our Olympic Weightlifting Certification course with USAW.

"Michael Mogard, recently crowned fittest in Asia, went to South Korea with only one goal in mind: win.
He came out strong from the start with a convincing victory in Jackie, and remained consistent throughout all the other events. It was a strategy that earned him a tremendous reward: one of the 48 coveted spots at the 2013 Reebok CrossFit Games in Carson, Calif." 

Jump over to the games site to read more!  And good luck to Mike in California at the CrossFit Games!

KB Snatch

KB Snatch Technique

4 RFT
500m Run
16 KB Snatches
10 Weighted Sit ups

Post time to board.

Mobility seminar online

July 3-7, Creative Live is rebroadcasting Kelly Starrett's "Maintaining Your Body" course. 

This is an outstanding course, and well worth watching.  You can watch for free July 3-7 or purchase access to the course to watch anytime.  Even if you only get to jump in and watch for a bit, it is worth it.

Mark and Dana will be taking Kelly's CrossFit Mobility course in the US next weekend, so expect more of this to show up in the gym soon!

Squat volume

Back Squat 8x3 @ 10RM ( IF you are feeling saucy +10lbs or 10% whichever is lower)
+ 5 Box Jumps after every triple (24/20") *scale up if you can*

Rest 2:00 per set.

Tabata:
Ball Slams

Post total score to board.

Snatch pullin'

Snatch DL 3RM


10 RFT
5 Chest2Bar Pull ups
10 Burpees

Post 3RM and time to board.

Congratulations Barry! CFL1!

Congratulations to Barry!

Barry's been assisting and coaching classes for the last few weeks, and flew down to Seoul Korea to take the two day CrossFit Level 1 Coaching course, and sit for his CrossFit Level 1 coach exam.  Barry's been working hard on learning and coaching here at CrossFit Chiang Mai, and we are pleased to share that Barry has passed his CrossFit Level 1!

Congratulations to Barry on this milestone!

Thanks DJ for this awesome photo!

300m Retest

Power Clean 3RM

300m Shuttle x 2

Post 3RM and times to board.

July!

Front Rack Mobility

7 Rounds
1 min on 1 min off.
10 KB swings (32/20kg)
Max rep thruster (95/65#)

Post total thrusters to board.