July 20, 2018

CROSSFIT
Strength: Deadlift
1×6 @ 75%
2×3 @ 80%
2x Max Reps @ 85%
Conditioning: 5 Rounds for Time
CF Mainsite 180710
5 deadlifts
10 burpees
*Men: 275 lb.
*Women: 185 lb.

SWEAT
Conditioning: 4 Rounds For Time:
30 Russian Kettlebell Swings 70/53
30 AbMat Sit-ups
30/21 Calorie Row

July 19, 2018

CROSSFIT
Rest Day!

SWEAT
Conditioning: 4 Rounds for Reps
Min 1 – DB Push Press 50/35
Min 2 – Box Step Ups 50/35
Min 3 – Toes to Bar
Min 4 – Assault Bike Calories
Min 5 – Rest

STRONGMAN
“Saman” CrossFit Chiang Mai Hero WOD (Time)
8 Rounds for Time
13 Deadlifts (185/125 lb)
17 Wall Balls (20/14 lb)
400 meter Run
*Coaches at Crossfit Chiang Mai created this “Saman” hero WOD in his honor.
Conditioning: 20 Min. AMRAP
Odd Minutes – Max Reps Bench Press @BW
Even Minutes – Rest
(10 total rounds of bench pressing)
*Post loads to comments.
Conditioning: EMOM Back Squat Party
*Men: Starting at 135 perform 2 back squats EMOM
*Add 10 pounds per minute up to 225 pounds.
*Add 5 pounds per minute until you cannot complete the 2 reps.
*Women: start at 75 pounds and go up by 10’s until 135. After 135 go up by 5 pounds.
*Score = rounds completed.

ENDURANCE
Catch Me If You Can! (Distance)
15-Min AMRAP
*Start with a one-mile run and row for the remaining time.

BARBELL BABES
Jerk Balance (2-2-2-2-2)
Light weight
Hang Clean & Jerk (Max; -15% for 3 Reps)
Clean Grip RDL
4 Seconds Eccentric

July 18, 2018

CROSSFIT
Weightlifting: Shoulder Press (1 Rep Max)
Conditioning: AMRAP x 10:00
Mainsite – HSPU/Lunges
10 Handstand Push-ups
15 Front Rack Walking Lunges, 95/65 lbs
*Scale HSPUs with a box…barbell lunges can be done in place, 15 reps total

SWEAT
Conditioning: 2 Rounds For Time
Karen’s Evil Sister
75 Wall Balls 20/14
75 Double Unders

July 17, 2018

CROSSFIT
Weightlifting Snatch high pull + Power snatch + Hang snatch (knee)
*5 sets of 1+1+1
*Increasing in weight
Conditioning: EMOM x 12:00
Even – 15 Slam Balls 40/25
Odd – Max Cals Ass Bike

SWEAT
Teamwork Tuesday
Conditioning: AMRAP x 20:00
Teams of 2
50 slam balls
50 ab mat sit ups
50 kettlebell swings
*Choose load

July 16, 2018

CROSSFIT
Strength: Double KB Walking Lunges (4×10)
*Front Rack – As heavy as possible
*5 Each Leg
Conditioning: For Time
21 Overhead Squats (95/65)
200 Meter Row
21 Thrusters (95/65)
200 Meter Row
15 Overhead Squats (95/65)
200 Meter Row
15 Thrusters (95/65)
200 Meter Row
9 Overhead Squats (95/65)
200 Meter Row
9 Thrusters (95/65)
200 Meter Row

SWEAT
Conditioning: 3 Rounds each for Time
3 Minute Calorie Row
2 Minute Burpee Box Jump Overs (24/20)
1 Minute Calorie Bike
*Rest 2 Minutes Between Rounds

July 15, 2018

CROSSFIT
Sunday Brunch
Conditioning: AMRAP x 3:00
5 Burpees
1 Clean and Jerk 185/135

— Rest 5 min —

Conditioning; AMRAP x 6:00
5 Toes to Bar
10 Push Press 95/75
15 Air Squats

— Rest 5 min —

Conditioning: AMRAP x 12:00
15/12 Cal Row
15 Power Snatches 95/75
15 Box Jumps 24/20

July 14, 2018

CROSSFIT
PICK ONE
Conditioning: AMRAP
Death by Back Squat
With a continuously running clock perform:
1 Back Squat, 1x bodyweight in the first 1 min,
2 Back Squats, 1x bodyweight in the second 1 min
3 Back Squats, 1x bodyweight in the third 1 min…
*Continue as long as possible
– OR –
Conditioning: 6 Rounds for Weight
Back Squat 1-10-1-20-1-30
Back Squat – 1 rep
Back Squat – 10 reps
Back Squat – 1 rep
Back Squat – 20 reps
Back Squat – 1 rep
Back Squat – 30 reps

SWEAT
Conditioning: AMRAP x 21:00
Vinly
45 Med Ball Tosses
45 Overhead 20″ Step Ups (with med ball)
45 Med Ball Sit Ups (Over box)
45 Calorie Ass Bike!
*Teams of 2
*Sub Rower if not enough bikes

STRONGMAN
Conditioning: For Time
Comp Train Benchmark
“BIG BANG”
50 Cleans 225/155
*scale as needed.
Conditioning: 10 Rounds for Time
5 Pull-Ups
10 “X” Dumbbell Movement
15 GHD or 30 AB Mat Sit-ups
Round 1 – DB Push Press
Round 2 – DB Burpees
Round 3 – DB Power Cleans
Round 4 – DB Bench Press
Round 5 – DB Lunge Steps
Round 6 – DB Front Squats
Round 7 – DB Bent Over Rows
Round 8 – DB Snatches Alt/Single arm
Round 9 – DB Deadlifts
Round 10 – DB Thrusters
Rx 40/20 Dumbbells
Rx+ 50+/30+ Dumbbells and Strict pull-ups
Conditioning: 3 Rounds for Time
Zeus
30 Wall-Ball Shots, 20#
30 Sumo-Deadlift High Pulls, 75#
30 Box Jumps, 20″
30 Push Press, 75#
30 Calorie Row
30 Push-ups
10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011

BARBELL BASICS

July 13, 2018

CROSSFIT
Weightlifting: Power Clean + Front Squat + Jerk (Heavy Single)
*20 Min to work to a max for the day.
Conditioning: For Time
30 Power Cleans (135/95)
30 Assault Bike Cals

SWEAT
Conditioning: AMRAP x 7:00
CF Mainsite 180702
200-m row
50 double-unders
Conditioning: AMRAP
Death by Burpees
1 Burpee in the first 1 minute
2 Burpees in the second 1 minute
3 Burpees in the third 1 minute

Continuing this for as long as you are able.

July 12, 2018

CROSSFIT
Rest Day!

SWEAT
Conditioning: AMRAP x 15:00
15 DB Deadlifts 50/35
10 Toes to Bar
15 DB Push Presses 50/35
10/8 Cal Assault Bike

STRONGMAN
Conditioning: For Time
Comp Train Benchmark
“BIG BANG”
50 Cleans 225/155
*scale as needed.
Conditioning: For Time
10 Rounds for Time
5 Pull-Ups
10 “X” Dumbbell Movement
15 GHD or 30 AB Mat Sit-ups
Round 1 – DB Push Press
Round 2 – DB Burpees
Round 3 – DB Power Cleans
Round 4 – DB Bench Press
Round 5 – DB Lunge Steps
Round 6 – DB Front Squats
Round 7 – DB Bent Over Rows
Round 8 – DB Snatches Alt/Single arm
Round 9 – DB Deadlifts
Round 10 – DB Thrusters
Rx 40/20 Dumbbells
Rx+ 50+/30+ Dumbbells and Strict pull-ups

ENDURANCE
The Horrible Hundreds (2 Rounds for time)
For time:
100 Calorie Assault Bike*
*Every 2 minutes: 10 Burpees
Rest 5-10 Minutes
For time:
100 Calorie Row*
*Every 2 minutes: 10 Burpees
*Each workout begins with 10 burpees.
*Ladies 80 calories..

BARBELL BABES
TBD

July 11, 2018

CROSSFIT
Strength: Ring Dips (5x Max Effort)
*5 sets of max rep ring dips
*Take about 90s between attempts.
Conditioning: AMRAP x 20:00
Cindy
5 Pull-ups
10 Push-ups
15 Squats

SWEAT
Conditioning: AMRAP – Reps
Tabata Something Else
*Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats.
*There is no rest between exercises.
*Post total reps from all 32 intervals.