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Tuesday 31st July 2018

31/7/2018

0 Comments

 
For Time: 

20 Power Cleans 60/40kg
20 Bar Muscle Ups 
50 Burpees
15 Power Cleans 70/47.5kg
15 Bar Muscle Ups 
50 Burpees 
10 Power Cleans 80/55kg
10 Bar Muscle Ups 
50 Burpees 
(30 min Cap)

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Monday 30th July 2018

30/7/2018

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Benchmark Girl 
'Nancy' 

5 R.F.T
400m Run 
15 OHS 40/30kg

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Saturday 28th July 2018

28/7/2018

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2 R.F.T 
YGIG With a partner 

10 Rope Climbs 
200m with a plate each 20/15kg 
30 Power Cleans 60/40kg 
400m with a plate each 20/15kg 
50 Front Squats 60/40 
60 Burpees to a plate 

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Friday 27th July 2018

27/7/2018

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EMOM X 24 
45Sec Work 
15 Sec Rest 

1st min = Cal Bike 
2nd min = S20 40/30kg 
3rd min = DU's 

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Thursday 26th July 2018

26/7/2018

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For Time: 
30 Deadlifts 100/70kg
30 K2E 
30 Burpees
20 Power Cleans 80/55kg
20 T2B
20 Burpees
10 Hang Power Cleans 60/40kg
10 Pull Overs 
​10 Burpees 

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Wednesday 25th July 2018

25/7/2018

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Tuesday 24th July 2018

24/7/2018

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A) BMU Progressions

B) 3 R.F.T
20 DB Snatch 22.5/15kg
5 BMU
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Monday 23rd July 2018

23/7/2018

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4 R.F.T
7 Squat Cleans 70/45kg
14 Box Jumps 30/24"
21 Push-Ups 
42 Double Unders
21 Sit Ups 
14 Deadlifts 70/45kg
​7 Wall Bridges 

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Saturday 21st July 2018

21/7/2018

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40 min AMRAP - YGIG Style 
n Pairs: 
30 Wall Balls 9/6kg
30 SDLHP 35/25kg
30 Box Jump Overs 24/20"
30 Russian KB Swings 24/16kg
30 Push Press 35/25kg
30 Cal Row
400m Run (Together)

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Friday 20th July 2018

20/7/2018

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10-1 
HSPU 
C2B Pull Ups 
​Alt. Pistol Squats (Each Leg) 

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Thursday 19th July 2018

19/7/2018

0 Comments

 
20 min AMRAP 
3 Power Cleans 80/55 
10 T2B
​30 Double Unders

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Wednesday 18th July 2018

18/7/2018

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A) Front Squats 
5 reps
e90sec x 7 Sets 
Increase Load 

B) 3 R.F.T
20 Front Rack Lunges 50/35
15 Push Press 50/35
10 Bar Facing Burpees 

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Tuesday 17th July 2018

17/7/2018

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EMOM X 21
1: 3-5 BMU
2: GHD or Sit Ups 
3: Row Cals 

0 Comments

Monday 16th July 2018

16/7/2018

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Hero WOD - 'SAMAN' 


8 R.F.T
13 Deadlfts 85/55kg 
17 Wall Balls 9/6
400m Run 

On Friday, July 6, 2018, Saman age 38, lost consciousness from a lack of oxygen on his way out of the Tham Luang cave complex after delivering supplies to the missing group.

Coaches at Crossfit Chiang Mai created this "Saman" hero WOD in his honor.
The workout explained is:
- 8 rounds because the kids were 3.2 km inside the cave 400m x 8 = 3.2 km
- 13 for the boys and their coach
- 17 for the how long they were trapped inside the cave

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Saturday 14th July 2018

14/7/2018

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Card Game - 30 mins
Teams of 2-3 get through as many Cards as possible 
Spade Cards = 1 Rope Climb (each) 
Club Cards = 2 Rope Climbs (each) 
Red Cards = Thrusters 30/20 (each) 
Royal = 20 Sit Ups (each) 
Joker = 50 Cals Airbike (shared) 
*Sled sprint 20m each to collect next card  
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Friday 13th July 2018

13/7/2018

0 Comments

 
For Time: 
20 Power Cleans 40/30
20 Push Ups
50 Double Unders
15 Power Cleans 60/40
20 Push Ups
50 Double Unders
10 Power Cleans 80/55
20 Push Ups
50 Double Unders
5 Power Cleans 95/65
20 Push Ups
50 Double Unders

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Thursday 12th July 2018

12/7/2018

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A) Back Squats 
10 x 10 

B) 7 Min Amrap 
5 Pull Ups 
10 Wall Balls 9/6 
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Wednesday 11th July 2018

11/7/2018

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EMOM X 21
1 = 3 Push Jerks 
2 = Sit Ups 
3 = Cal Row 
*Choose Weight/ Reps 

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Tuesday 10th July 2018

10/7/2018

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A) BMU Progressions 

B) 12 Min Amrap 
3 BMU 
10 OHS 42.5/30kg 
*EMOM = 5 Burpees 
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Monday 9th July 2018

9/7/2018

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For Time:
400m Run
Then, 
21-15-9
Deadlift 100/70kg
Box Jump Overs 20/24"
400m Run 
Then, 
9-15-21
Power Cleans 60/40kg
T2B

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Saturday 7th July 2018

7/7/2018

0 Comments

 
30 min Partner AMRAP

50 Cal Row 
40 Cal Bike 
30 T2B
20 S20 50/35kg 
10 Rope Climbs 
*Share the load YGIG
*50 Double Unders shared upon completion of each movement 
*Return to top and repeat AMRAP for 30 mins
 
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Friday 6th July 2018

6/7/2018

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A) Hang Squat Clean 
Find a heavy 3rm 

B) 21-15-9
KB SDLHP 24/16kg
KBS 24/16kg
WTD Box Step Overs 24/20" 24/16kg

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Thursday 5th July 2018

5/7/2018

0 Comments

 
Benchmark Girl 
' Lynne' 
5 Rounds for max reps of: 
Body weight Bench press 
Unbroken Pull-Ups 
(Rest as needed between sets) 
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Wednesday 4th July 2018

4/7/2018

0 Comments

 
2 R.F.T 
25 Deadlifts
25 Box Jumps 24/20
25 K2E 
25 Wall Balls 9/6
25 Burpees

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Tuesday 3rd July 2018

3/7/2018

0 Comments

 
A) BMU Progressions 

B) For Time: 
3 Squat Snatch 60/40
3 BMU
200m Run
6 Squat Snatch 60/40
6 BMU
200m Run
9 Squat Snatch 60/40
9 BMU 
200m Run

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