More kettlebell

Strength:

Front Squat 5x3 @ 75% of 3RM

WOD:

5RFT

• 8 turkish get-ups (AHAP) (4 left/4 right)
• 10 kettlebell thrusters (5 left/5 right)
• 20 russian twist 

_______________________

post name and time to board

Helen

Strength:

Deadlift (4 sets total as follows):
*1 Set – 5 reps @ 65% of 3-RM
*1 Set – 4 reps @ 75%
*2 Sets – 3 reps @ 85%

WOD:

"Helen"

3RFT

• 400m run
• 21 kettlebell swings (24kg/16kg)
• 12 pull-ups (sub jumping pull-ups)

_______________________

post name and time to board

lunges, box jumps, double unders

Strength:

Press 3x5 (add 2.5#/5#)

WOD:

12 min AMRAP

• 8 weighted over head lunges (35#/25#)
• 10 box jumps (24"/18")
• 20 double unders

______________________________

post name and rounds + reps to board

Death by...

Strength:

Backsquat 3x5 (add 2.5#/5#)

WOD:

Death by...

• Burpees & Ball Slams

1st minute - 1 burpee

2nd minute - 2 ball slams

3rd minute - 3 burpees

4th minute - 4 ball slams

and so on

and so on

__________________________________________

post name and last minute completed to white board

Singha Obstacle Fun Run

We're organizing a group to go to the Singha Obstacle Fun Run in Chiang Rai on April 27th.  If you are interested email Monica at monica@crossfitchiangmai.com.  We'll make arrangements for transportation and lodging.  Once we have an idea of how many we have going we can give you and idea of cost.  

Tentative plans are to leave Saturday morning the 26th and return to Chiang Mai on Sunday evening the 27th.