CrossFit Kids will return Feb 14.

There is no CrossFit Kids class this week or next week.  See you guys on the 14th!!

"DT"

Deadlift 5x1@85%

5 RFT

12 deadlifts@155/95

9 hang power clean

6 push jerk

Conditioning: 30 Jan 2015

Strength:

3RNFT

• 4L/4R Turkish Get-up
• 8L/8R Box supported bent over row

WOD:

For time:

• 4 laps
• 40 Russian kb swings (24k/16k)
• 3 laps
• 40 push-ups
• 2 laps
• 40 ball slams
• 1 lap
• 40 burpees

_______________________

post name and time to board

"THE DIP"

Push jerk  5RM 

12 min amrap

20m KB/DB walking lunges(24/16)(suitcase carry)

10 dips

Conditioning: 29 Jan 2015

Skill:

• Handstand progression

WOD:

10RFT

• 10 push-ups
• 10 air squats
• 10 sit-ups
• 10 lateral jumps
• 10 box jump overs

_______________________

post name and time to board

"CALORIFIC"

Three pull up strength options-

weighted pull ups 5.5.5.5.5

pull ups max effort x3 

pull up progressions

Calorie row

KB swings(24/16)

21-18-15-12-9

Cash out race to 150 double unders 5 min time cap

Conditioning: 28 Jan 2015

Strength:

EMOTM 12min 

• 2 pull-ups (if successful last week increase weight or decrease resistance)

WOD:

Tabata

• sledge hammer swings
• jumping pull ups
• Russian kb swings (24k/16k)
• burpees

________________________

post name and score to board

"MAZZA"

Snatch drills/technique 

OTMEM for 10 mins  2 hang snatch(above knee) working up in weight

Complete 5 rounds 

30 secs max effort front squats@bodyweight 

rest 60 secs 

30 secs max effort dynamic push ups 

rest 60 secs 

sprint 100m  

rest 60 secs

Conditioning: 27 Jan 2015

Strength:

5RNFT

• 9 dips
• 7L/7R bottoms ups tall kneeling KB press (same weight as previous week)
• 90-120sec. rest

WOD:

For time:

• 1000m row/4 laps
• 30 (15L/15R) kb thrusters (24k/16k)
• 10 wall balls (20#/14#)
• 750m row/3 laps
• 20 (10L/10R) kb thrusters (24k/16k)
• 20 wall balls (20#/14#)
• 500m row/2 laps
• 10 (5L/5R) kb thrusters (24k/16k)
• 30 wall balls (20#/14#)
• 250m row/1 lap

_______________________

post name and time to board

"THE KIP"

Back squat 3x6@75%

HSPU kipping tutorial 

12 min amrap

5 HSPU

10 pull ups  

15 hollow rocks

Conditioning: 26 Jan 2015

Strength:

5 RNFT

• 5 Goblet Squats - (AHAP) using a heavier kettlebell than you have been using
• 5L/5R Single leg RDL - AHAP (kettlebell will held on the side that the leg is lifted.)
• 90 - 120sec. rest

Team WOD:

Teams of 4

3RFT

• 15 cal row
• 15 goblet squats (24k/16k)
• 15 box jumps (24″/18″)
• 15 double kb push press (20k/12k)

Each member starts at a different station. Each member completes their work before rotating.

_______________________

post name and time to board

"EAT THE WEAK" and "PRISON BREAK"

Deadlift 5x3@80%

Two 4 minute rounds with 2 mins rest in between

"Eat the weak"

first round 3-6-9-12-15-18-21  max out 

thrusters@95/65

pull ups 

rest 2 mins 

"Prison break"

3-6-9-12-15-18-21  max out 

burpees

air squats 

Conditioning: 23 Jan 2015

Strength:

5RNFT

• 6L/6R lateral lunges (AHAP)
• 10 bulgerian goat bag swings

WOD:

2RFT

• 20 ball slams (18k/12k)
• 2 laps
• 20 Russian kb swings (24k/16k)
• 2 laps
• 20 goblet squats (24k/16k)
• 2 laps
• 20 double unders
• 2 laps

________________________

post name and time to board 

"LINFORD"

Push press 5RM

Sled sprint relay(2) race to 1000m 

50m and tag partner

Conditioning: 22 Jan 2015

Strength:

5RNFT

• 4L/4R Turkish Get-up
• 8L/8R Box supported bent over row

WOD:

20min AMRAP

• 5 wall balls (20#/14#)
• 10 weighted step ups (16k/12k)
• 1 lap

______________________________

post name and round + reps to board

"ELVIS"

3x max effort weighted pull ups/progression

Followed by kipping pull up technique 

5 RFT

20 KB box step ups 

10 toes to bar 

20 double unders

Conditioning: 21 Jan 2015

Strength:

EMOTM 12min 

• 2 pull-ups (if successful last week increase weight or decrease resistance)

WOD:

7min AMRAP

• 10 med ball cleans (over the shoulder)
• 15 box step overs
• 20 double unders

2 min rest

? RFT

____________________________________

post name and round + reps & time to board

"NONG"

Clean technique working up to a heavy single 

10-8-6-4-2 power cleans @70% of 1RM

50m farmers walk AHAP

Conditioning: 20 Jan 2015

Strength:

5RNFT

• 9 dips
• 7L/7R bottoms ups tall kneeling KB press (same weight as previous week)
• 90-120sec. rest

WOD:

EMOTM 15 min

• 5 box jumps
• 5 ball slams
• max effort double unders

"BA ON"

Back squat 2x6@75% of last 1RM 

Complete 4 rounds 

2 mins each round 

200m shuttle run

shoulder to overhead max effort(95/65)

Conditioning: 19 Jan 2015

5 RNFT 

• 50m Farmer’s Walk (AHAP)
• 6 Double Kettlebell Front Squat (AHAP)
• 90 - 120sec. rest

Partner WOD:

Partner 25min AMRAP

***Every 5min both partners must run 2 laps.  The WOD starts with 2 laps.***

Each athlete does 10 reps then switches with partner.

• 20 wall balls (20#/14#)
• 20 Russian kb swings (24k/16k)
• 20 sit-ups
• 20 walking lunges
• 20 jumping pull-ups
• 20 dips
• 20 air squats

Heads Up Guys!

The electric company has informed us that the power will be off tomorrow from 9am until 4:30pm.  We'll be open our normal schedule, but no power means no running water.  So be prepared.

"Cymru am byth"

Deadlift 5x5@75%

"Cymru am byth"

Back squats@ bodyweight 30 reps 

100m sprint (50m shuttles)

30 burpees

Conditioning: 16 Jan 2015

Strength:

5RNFT

• 3L/3R Turkish Get-up
• 6L/6R Box supported bent over row (AHAP)

WOD:

For time:

1-10

• push-ups
• dips

10-1

• wall balls (20#/14#)
• burpees

_______________________

post name and time to board

"Helen"

L-sit hold max effort x3 

Kipping pull up work

"Helen"

3RFT

400m sprint

21 KB swings(24/16)

12 pull ups

Conditioning: 15 Jan 2015

Skill:

• Handstand progression

WOD:

For time, complete 3 laps:

• 50m farmer’s carry
• 20 burpees
• 40m waiters walk (left hand)
• run back to KB
• 40m waiters walk (right hand)
• 20 kb swings

________________________

post name and times to board

"150"

Strict press 3x5@75%

OTMEM for 6 mins  

2 snatches working up in weight 

rest 3 mins 

2 cycles of 1min max effort 

KB push press(24/16)

supine ring rows

plank from elbows

rest 1 min 

Cash out 

race to 150 double unders 

5 min time cap 

Conditioning: 14 Jan 2015

Strength:

EMOTM 12min 

• 2 pull-ups (will adjust this based on last weeks max efforts)

WOD:

8RFT

• 10 (5L/5R) cross body chops
• 10 (5L/5R) kb thrusters (24k/16k)
• 20 lateral jumps

_______________________

post name and time to board

"Gerrard"

Pull up progressions

Snatch technique

2k row

Conditioning: 13 Jan 2015

Strength:

5RNFT

• 8 Dips
• 6L/6R bottoms ups tall kneeling KB press (same weight as previous week)
• 90-120sec. rest

WOD:

5RDS

3min AMRAP

• 2 laps
• max single arm kb clean and press (alternate on the 5s)

**rest 1min between rounds

_______________________

post name tine time to board

"1RM"

Back squat 1 RM


12 Min Amrap
5 Deadlifts(225/135)
5 burpee box jump overs
10 toes to bar

Conditioning: 12 Jan 2015

Strength:

5 RNFT

• 5 Goblet Squats - (AHAP - going up in KB weight)
• 5L/5R Single leg RDL - AHAP (kettlebell will held on the side that the leg is lifted.)
• 90 - 120sec. rest

WOD:

For time:

• 2K row*

then

8 Sled drags/pulls working up to and back down from body weight (or more)

*The 2k row is one of CrossFit Chiang Mai's baselines.  Be sure you record your time and write it on the white board.  We will use these times to update our record board.

_____________________________

post name and 2k row time to board

"Idle"

****NO MORNING CLASSES TODAY****

Front squat heavy triples 3.3.3.3.3

"Idle"

3 RFT 

20 KB box step ups(24/16)

250m row 

50m KB farmer carry(24/16)

Conditioning: 09 Jan 2015

****NO MORNING CLASSES TODAY****

Strength:

5RNFT

• 2L/2R Turkish Get-up
• max effort Chin-ups

WOD:

EMOTM for 18min

• 1st min: 15 wall balls (20#/14#)
• 2nd min: 10 burpees
• 3rd min: 1/2 lap
• 4th min: 15 wall balls
• 5th min: 10 burppes
• 6th min: 1/2 lap
• .
• .
• .
• 16th min: 15 wall balls
• 17th min: 10 burpees
• 18th min: 1/2 lap

_____________________

post name to white board

09 January 2015: Schedule Change

Just a reminder:  Due to the Columbus Weightlifting Course there will be no morning WODs on Friday, 09 January.

Everyone is welcome to come watch the Weightlifting competition on Sunday, 11 January.  It should kick off about 10am with a BBQ to follow.  There's also still time to register to compete!  Here's the link if you want to sign up.

https://www.wodrocket.com/index.php?option=com_ohanah&view=event&id=774

"Might have gone bad"

Pendlay row 5x5 AHAP

"Might have gone bad"

Complete three rounds of 1 minute at each station. Rest 1 minute between rounds.

Wall ball(20/14)

Box jump(24/16)

KB push press(20/12)

Ab mat sit up

Conditioning: 08 Jan 2015

Strength:

5RNFT

• 5L/5R lateral lunges (AHAP)
• 10 bulgerian goat bag swings 

WOD:

For time 

• 1000m row*

then

3 rounds

• 10 push-ups
• 20 Russian twists (24k/16k)
• 30 box step overs

then 

• 4 laps*

*If more than 5 people have 1/2 run the 4 laps to start and row to finish.

_______________________

post name and time to board

"Palin"

Pull ups find a weighted 3 rep max-sub pull up progression 

"Palin"

10-9-8-7-6-5-4-3-2-1 reps of:

Power Cleans (135/95)
RX Chest to Bar pull ups-scaled standard kipping-scaled ring rows
Kettlebell Swings(24/16)

15 min time cap

Conditioning: 07 Jan 2015

Strength:

Max effort pull-ups x 3 (find the least assistance or most weight) - They can add weight or decrease assistance between sets.  Goal is at least 5.

**3 min rest between each attempt

Partner WOD:

8RFT

• 50m sled pull (135#/90#)
• 50m prowler push (90#/50#)
• 50m walk

Partner A pulls the sled.  Partner B pushes the prowler when the sled reaches them.  Partner A will need to walk to the other side of the tennis court so they are where the prowler gets left and Partner B will need to walk back to where the sled is.

________________________

post names and time to board

"Gilliam"

Strict press 3x5@72.5% of 1RM

Plate front raises-60 reps AHAP done in any rep scheme

"Gilliam"

5 Wall walks 

10 OHS @95/65

10 dynamic push ups 

10 OHS

15 burpees

10 OHS

15 min time cap

Conditioning: 06 Jan 2015

UStrength:

5RNFT

• 6 dips
• 5L/5R bottoms ups tall kneeling KB press (AHAP) (https://www.youtube.com/watch?v=06zMsfQTTSA)
• 90-120sec. rest

WOD:

3RFT

• 8L/8R KB push press (24k/16k)
• 15 slam balls (18k/12k)

rest 1min

3RFT

• 20 weighted sit-ups (35#/25#)
• 1 lap

_______________________

post name and time to board

"Cleese"

Back squat 5x5@85% of FS 1RM 

"Cleese"
7 Min Amrap

7 Deadlifts @225/135

RX 14 pistols -scaled 28 air squats

21 double unders

Filthy Fifty

Strength:

5 RNFT 

• 50m Farmer’s Walk (AHAP)
• 5 Double Kettlebell Front Squat (AHAP)
• 90 - 120sec. rest

WOD:

“Filthy Fifty”

• 50 box jumps (24”/18”)
• 50 jumping pull-ups
• 50 kb swings (24k/16k)
• 50 walking lunges
• 50 knees to elbows
• 50 kb push press (12kg/8kg)
• 50 superman pulses
• 50 wall balls (20#/14#)
• 50 burpees
• 50 double unders

_______________________

post name and time to board

"Cleans all day"

Deadlift 5x1@80% of 1RM

10 Min AMRAP

3 power cleans @95/65

2 hang power cleans

25 double unders

Conditioning: 02 January 2015

Strength:

5 RNFT

• 6L/6R Lateral lunges- AHAP - men should be using no less than 20k for this, women no less than 12k There will be a few untrained who will use less, but to get the stimulus I’m looking for this is meant to be heavy.)
• 5 tire flips

WOD:

5 min AMRAP:

• 6 wall balls (20#//14#)
• 8 banded good mornings (red/blue)
• 10 abmat sit-ups 

rest 2 min

5 min AMRAP:

• 6 double KB push press (20kg/12kg)
• 8 dips
• 10 push ups

rest 2 min

5min AMRAP:

• 6 pull ups (jumping for scaled)
• 8 kb bent over rows
• 10 knee raises