it won't really kill you

Strength:

Snatch 1RM

WOD:

Death by kettlebells and burpees

Backsquat 6 times

Strength:

Backsquat 1, 1, 1, 1, 1, 1

WOD:

6 RFT

• 10 Empty barbell thrusters 
• 8 Push ups 
• 200m Sprint

pull-ups

Strength:

5 x max effort pull-ups

WOD:

5 rounds w/12 min cut off

• 3 5-count push-ups
• 5 power cleans (135#/95#)
• 20 double unders 

plate push, kettlebell swings

Strength:

Snatch Deadlift
Snatch from the hang
Overhead Squat

WOD:

Teams of 3

• plate push
• 10 kb swings
• rest

Deadlift

Strength:

Deadlift 5RM

WOD:

5RFT

•5 push press (115#/75#)

•10 burpees

•200m run

Jerks

Strength:
Push Jerk or Split Jerk 3-3-3-3-3

WOD:

5 Rounds
2:30 Min AMRAP:

• 3 Goblet Squats (24kg/16kg) 
• 5 Box Jumps (24/20") 
• 8 Russian Twists (35/25#) 
• Rest :45

Are we there yet?

Strength:

5RM back squat

WOD:

Teams of 3 max distance row in 20 minutes.
Switch every 250m.

Tabata

Skill:

3RM box jump

WOD:

Tabata

•burpees

•kettlebell swings

•burpees

Deadlift

Strength:

5RM Deadlift

WOD:

5RFT

•1 power clean (115#/75#)

•2 front squat (115#/75#)

•1 push press (115#/75#)

•400m run

Hang Snatch

Strength:

3RM hang snatch (below knee)

WOD:

5RFT

•15 weighted sit-ups (25#/10#)

•10 plyo push ups

•200m run

__________

post 3RM & time

__________

On the minute

Strength:

2RM Overhead Squat (see 22 July)

WOD:

EMOTM for 12 min

• 5 slam balls (15k/9k)
• 5 box jumps (24"/18?
• max effort double unders

_______________________________

post 2RM & double unders to the board

_______________________________

White Board 09 Sept - 13 Sept

Thruster/Burpee Ladder

Strength:

Strict Press 5RM

WOD:

7 min

3, 6, 9, 12, 15...

• Thrusters (95#/65#)
• Burpees

Deadlifts, Hand-Release Push-ups, Run

Strength:

3x max rep chin-ups

WOD:

5 RFT

• 5 deadlifts (185#/115#)
• 10 HR push-ups
• 200m run 

It's a girl!

Strength/Skill:

Clean + 2 Front Squats + Jerk

WOD:

Karen

150 wall balls for time (20#/14#)

Weighlifting Workshop Time Change

The weighlifting workshop scheduled for 1pm this Saturday, Sept. 14th, has been moved to 10am.  This is our open gym time.  You are welcome to come and work on your lifts at this time.  There will be a coach available to answer questions and give some tips.

Floor Press

Strength:

5RM Floor Press

then

max rep @ 80%

WOD:

15min AMRAP

•100m run

•10 box jumps (24"/18")

•10 ball slams (15k/12k)

Kettle Bells & Double Unders

Strength:

Back Squat 5•5•5•5•5

WOD:

30•20•10•20•30

•Kettle Bell Swings

•Double Unders

Saturday! Friends, family WOD and pig roast!

Great turn out for the monthly free WOD / Friends and Family!  30 people working on fitness, mobility and having fun.

THE WORKOUT

MOBILITY / COOL DOWN

PIG ROAST!

White Board 02 Sept - 06 Sept

Back Squat 10RM

Strength:

Back Squat 10RM

WOD:

10min AMRAP

100m run

10 ring rows

10 box jumps (24"/18")

______________________

post 10RM & rounds + reps

                running in the rain.

Weightlifting Competition!

2nd CROSSFIT CHIANG MAI OPEN WEIGHTLIFTING COMPETITION!

OCTOBER 5, 2013 (Saturday)

EVENTS: Snatch and Clean & Jerk

CATEGORIES: Youth/Open/Masters + IWF bodyweight categories

TIME: Weigh-ins starting at 10 AM. Competition will start at 12 noon

REGISTRATION: 500 Baht

Spectators welcome!

WORKSHOPS: Olympic weightlifting workshops: Learn and get coached on the two Olympic lifts, the snatch and the clean & jerk by USAW (USA Olympic Weightlifting) certified coaches, September 14, 21 or 28 at 1:00 PM .  Free to members of CrossFit Chiang Mai, 500 baht a session for non-members.

Team Row!!

Strength:

Snatch DL & Snatch - 12 reps

WOD:

Teams of 3 -

3000m row, switching on the 250m
KB Swings
Rest

________________
post total kb swings

Air squats, Sit-ups, Push-ups

Strength:

Hang Clean and Jerk 12 reps

WOD:

5 RFT

•30 air squats

•20 weighted sit-ups

•10 hand release push-ups

________

post time

_________

Power Clean & Burpees

Strength:

3 x max rep strict pull-ups

WOD:

15min AMRAP

•3 power cleans (135/95)

•6 lateral over barbell burpees

•200m run

________________________

post pull-ups & rounds + reps

_________________________

Thrusters & Double Unders

Strength:

3x5 Front Squat @ 85% of 3RM (see Aug. 26)

WOD:

For Time

21 Thrusters (95#/65#)

42 Double Unders

15 Thrusters

30 Double Unders

9 Thrusters

18 Double Unders

________________

post time to board 

________________