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Programming for the Week Commencing‪ 23rd December

‬Monday:

30 EMOM
1 – 14 X Down Up
2 – 14 X KB Thruster @24/16kg (7 Each Arm)
3 – Rest
4 – 14 X Box Jump @24/20″
5 – 14 X Alt DB Hang Power Clean & Jerk @25/17.5kg (7 Each Arm)
6 – Rest

Single Arm KB Thruster:

DB Hang Clean & Jerk:

Tuesday:

12 Days of Christmas Chipper!

Teams of 3:
Each person completes all reps in each section, spilt however they like (eg. 2 X Power Cleans each = 6 Total for team)

100m Run (together)
2 X DB Power Clean @22.5/15kg
3 X DB STOH @22.5/15kg
4 X Synchro Burpee
5 X Pull Up / Jumping Pull Up / Ring Row
6 X Synchro HR Push Up
7 X Plate GTOH @20/15kg
8 X Plate OH Lunge @20/15kg
9 X DB Snatch @22.5/15kg
10 X Synchro Air Squat
11 X Russian KB Swing @32/24kg
12 X DB Thrusters @22.5/15kg

Score = Time

Wednesday:

MERRY CHRISTMAS!!!❄️🎄🎁🎅🏽

Thursday:

For Time:

Teams of 4:

100 X Front Squats (2 Synchronised)
100 X Over Bar Burpees* (2 Synchronised)
80 X Power Clean (2 Synchronised)
80 X Over Bar Burpees (2 Synchronised)
60 X STOH (2 Synchronised)
60 X Over Bar Burpees (2 Synchronised)
40 X Thrusters (2 Synchronised)
40 X Over Bar Burpees (2 Synchronised)
20 X Clusters (2 Synchronised)
20 X Over Bar Burpees (2 Synchronised)

@65/42.5kg

Score = Time

*Bar Facing Burpees
**Can also be performed as a Pair without Synchro movements

Friday:

A.

Strength

5 X 4 Deadlift @80/82.5%

B.

Conditioning

5 Rounds For Time:

20 X Alt Sandbag Lunge @30/20kg
15 X T2B
20 X Russian Swings @32/24kg
15 X GHD / Med Ball Sit Up / Sit Up

Saturday:

In Pairs For Time:

400m Run (together)
100 X Cals
100 X Goblet Squats @32/24kg
400m Run (together)
100 X Cals
100 X Goblet Squats @32/24kg
400m Run (together)

Score = Time

Gymnastics:

Strength & Skill – Handstand Walking 🤸🏻‍♀️

Sunday:

Hero WOD ‘Saman’

In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped deep within. It ended a grueling, 18-day ordeal that claimed the life of an experienced volunteer diver, former Navy SEAL, Saman Kunan.

On Friday, July 6, 2018, Saman, 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

8 Rounds for Time:

13 X Deadlifts @85/57.5kg
17 X Wall Ball Shots @9/6kg
400m Run

Christmas and New Year Opening Hours – Classes and Open Gym Timetable

:

The Box opening times and classes over the Christmas and New Year period are as follows

❇️ Tuesday 24th Dec: 0800-1200 (Classes: 0900 & 1000 / Open Gym 0800-0900 & 1100-1200)

❇️ Wednesday 25th Dec: Closed

❇️ Thursday 26th Dec: 0900-1300 (Classes: 1000 & 1100 / Open Gym 0900-1000 & 1200-1300)

❇️ Tuesday 31st Dec: 0800-1200 (Classes: 0900 & 1000 / Open Gym 0800-0900 & 1100-1200)

❇️ Wednesday 1st Jan: 0900-1300 (Classes: 1000 & 1100 / Open Gym 0900-1000 & 1200-1300)

All other days are as normal!

Please note that when these classes are on there will be no Open Gym, outside of the class times you’re welcome to go for it!

TEAM SPITFIRE

Programming for the Week Commencing‪ 16th December

Monday:

A.

Strength

4 X 6 Bench Press @70/80%

B.

Conditioning

20 AMRAP
15 X Down Ups
15 X KB Swings @24/16kg
50 X Double Unders
15 X Calorie Row / Ski/ Bike
15 X SlamBalls @30/20lbs

Tuesday:

Barbell – Clean & Jerk

A.

Build to a Heavy for the Day 1 X Squat Clean + 1 X Front Squat + 1 X Jerk

B.

10 EMOM
1 X Clean & Jerk @90% of A

After Class Extra / Accessory Work:

2-3 Sets:

10-15 X KB Front Shrug
10-15 X KB Side Shrug
10-15 X KB Rear Shrug
10-15 X Single Leg Romanian KB Deadlift (each leg)

*Rest 20 Sec between each movement

KB Shrug Variations:

Single Leg Romanian Deadlift:

———

Crossfit Endurance

I. Agility Warm Up & Drills

II. Speed Endurance

A. 10 Min Ascending Ladder

D-Ball to Shoulder (heavy)
2, 4, 6, 8, etc
Line 1, 2, 3, etc
D-Ball Carry

5 Minutes rest

B. 10 Min Ascending Ladder

5, 10, 15, 20, etc
Calories
Farmer’s Carry (heavy)
Line 1, 2, 3, etc

III. Midline Conditioning
Sideways Plank to Line 1 and back, Line 2 and back, Line 3 and back.

———

Wednesday:

Conditioning

5 Rounds:

2 Minute Window
20/14 X Calorie Bike + 20 X Box Jumps @24/20″

Rest 1 Min

2 Minute Window
20/14 X Calorie Ski / Row + 20 X DB Hang Snatch @22.5/15kg

(Rest 1 Min)

Thursday:

A.

Strength – Midline / Core

4 Sets (15 Mins to complete):

20 X Banded Lat Pull Down
Rest 1 Min
15 X Reverse Plank Leg Raise (Each Side)
Rest 1 Min

Banded Lat Pull Down:

Reverse Plank Leg Raise:

B.

Conditioning

‘Cindy’

20 AMRAP

5 X Pull Up
10 X Push Up
15 X Air Squat

Friday:

A.

Strength

15 Minutes to work up to a Heavy For The Day Front Squat

B.

Conditioning

For Time:

21-15-9

Front Squat @50/35kg
Toes To Bar / Ring / KB
Push Press @50/35kg
Down Up

Time Cap: 15 Mins

Saturday:

30 AMRAP

In Pairs
I Go You Go Relay

10 X KB Swings @32/24kg
10 X Over Box Jump @24/20″
10 X Calories

Coaches Notes:
Person one completes all 3 movements then tags partner, rinse and repeat.

Strongman / Strongwoman – Christmas Special!

Sunday:

‘GoddessMaker’

6 Rounds for Time:

8 X GoddessMaker* @ 2 X 17.5/12.5kg
200m Run
Rest 2 Mins

*1 GoddessMaker consists of: 1 Dumbbell Push-Up, 1 Right-Arm Plank Row, 1 Left-Arm Plank Row, 1 Dumbbell Clean, 1 Front Squat, 1 Push Press, 1 Overhead Reverse Lunge each leg (unbroken)

WOD Courtesy of CF-L2 Coach Lisa Blevins @lb22xfit

Programming for the Week Commencing‪ 9th December

Monday:

Conditioning

For Time
In Pairs:

1000m Row / Ski or 2.5km Bike
50 X Over Erg (or Over Partner) Burpee
50 X Synchro Air Squat
50 X Pull Up / Ring Row
1000m Row / Ski or 2.5km Bike
50 X Over Erg (or Partner) Burpee
50 X Synchro Air Squat
50 X HSPU / Z-Press
1000m Row / Ski or 2.5km Bike
50 X Over Erg (or Over Partner) Burpee
50 X Synchro Air Squat
50 X T2B / Knee Raise

Time Cap: 40 Mins

Tuesday:

A. 

Strength

4 X 6 Strict Press @70%

B. 

Conditioning

12 AMRAP

21-15-9
Hang Power Clean @50/35kg
STOH @50/35kg
Pull Up / Banded* / Ring Row

*Purple Band Max

———

Crossfit Endurance

I. Base Endurance

5 X 50 Strokes for Max Distance (Row)
90 Seconds Rest Between Sets

*Aim for consistency

II. Core Conditioning

4 Rounds for Time
20 X Mountain Climbers with One Hand on Slam Ball (alternate every other round)
20 X Slam Balls
20 X Weighted Russian Twists

———

Wednesday:

A.

Gymnastic Strength / Midline Conditioning

3 Sets:

45-60 Sec Handstand Hold / Raised Plank Hold
Rest 30 Sec
45-60 Sec Cumulative Hollow / Tuck Body Hold
Rest 30 Sec
45-60 Sec Cumulative Passive Hang / Tuck / L-Sit Hang
Rest 30 Sec

B.

For Quality:

10-1
Strict T2B / Ring / KB (or Rig)
Double KB Russian Swing
Heavy DB Deadlift

After Class Extra:

6 Rounds:

12/8 X Cal Bike
10 X Burpee to Plate

(In Pairs Relay / or rest between rounds as long as round takes)

Thursday:

Barbell – Hang Snatch

A.

15 Minutes to work up to a Heavy 1 X Hang Snatch

B. 

5 X 2 Hang Snatch @90%

C. 

4 X 4 Front Squat @70%

Friday:

Conditioning

8 AMRAP
8 X Hand Release Press Up
16 X Alt DB Squat Snatch* @22.5/15kg

Rest 5 Mins

8 AMRAP
20 X Wallball @9/6kg
40 X DU / 80 X SU

Rest 5 Mins

8 AMRAP
5 X D-Ball To Shoulder
15 X Box Jump @24/20”

*Scale to DB Snatch and DB Front Rack Squat each arm. e.g 8 X Alt DB Snatch then 8 X DB FR Squats then repeat but with DB on other side for Squats.

Saturday:

In Teams of 3

8 Rounds For Time:

15 X HSPU
15 X Thrusters @60/40kg
15 X V-Up / GHD / Med Ball Sit Up
15 X Deadlifts @120/80kg
15 X Burpees Over Bar
15 X KB Swings @32/24kg
15 X Pull ups

Time Cap: 40 Mins

Gymnastics:

🍫💪🏽⬆️
Mobility / Skill / Strength – Bar Muscle Up

———

Crossfit Endurance

I. Skill: Depth Jump into Box Jump

1 X Rep Every 20 Seconds for 5 Minutes

II. Base Endurance

From 00:00-05:00, 7/9 Cals
From 05:00-10:00, 9/12 Cals
From 10:00-15:00, 12/15 Cals

Modify as needed to suit your level of fitness!

———

Sunday:

Hero WOD ‘Joshua H Reeves’

This Hero WOD is dedicated to Corporal Joshua H Reeves of the 2nd Battalion, 16th Infantry Regiment, 1st Infantry Division, US Army, who paid the ultimate price in combat on Sept. 22, 2007.

Originally from Hendersonville, GA, Cpl Reeves was deployed as part of the troop surge to combat increased violence in Iraq. On the day of his death, Cpl. Reeves was on patrol in Baghdad when an improvised explosive device detonated near his Humvee, killing him instantly.

Tragically, Cpl. Reeves’ first child was born the night prior to his death.

“Joshua H. Reeves” was designed by Justin Sloan, Army Master Fitness Trainer, NSCA Certified Strength and Conditioning Specialist and head coach and owner of Armywod.com. Cpl. Reeves’ service, and sacrifice, shares a special place of honor for Justin, as he was Cpl. Reeves’ Army recruiter. Upon hearing the details of Cpl. Reeves’ death, Justin sought to honor his memory.

According to Justin, there is no significance to the movements chosen, however, the five rounds signifies Cpl. Reeves’ place as one of five siblings and the rep scheme reflects the date Cpl. Reeves made the ultimate sacrifice.

5 Rounds for Time:

9 X T2B
22 X Alternating Dumbbell Snatch @22.5/15kg
7 X Squat Cleans @60/40kg

Programming for the Week Commencing ‪2nd December

Monday:

A.

15 Mins to 10RM Chest Elevated Glute Bridge

B.

4 Rounds For Time:

400m Run
20 X DB Devil Press @22.5/15kg

*Time Cap 20 Min

Tuesday:

A.

3 Sets:

2 AMRAP (2-4-6-8…)
Toes to Bar
Burpee
Rest 2 Mins

– RESET

B.

3 Sets:

2 AMRAP (2-4-6-8…)
DB GTOH
OH Lunge
Rest 2 Mins

– RESET

C.

3 Sets:

2 AMRAP
MAX EFFORT Cals
Rest 2 Mins

———

Crossfit Endurance

I. Speed Endurance

A. 500m Row + 25 X Over Erg Burpees

*Rest 5 Minutes*

B. 30 Cal Bike + 15 X D-Ball To Shoulder

*Rest 5 Minutes*

C. 400m Run + 25 X Lateral Jump Overs

II. Midline Conditioning
TBC

———

Wednesday:

A.

Strength – 6RM Close Grip Bench Press

B.

25 AMRAP:

200m Sandbag / D-Ball Carry
50 X Sandbag / D-Ball Get Up
50 X Sandbag / D-Ball Over Box Step Up

After Class Extra:

3 Sets:

Max Effort Chin Over Bar Hold
5 X Negative Pull-Up
Max Effort Tucked Hollow Hold

*Rest as needed

Thursday:

A.

Weightlifting – Power Clean Technique

B.

Conditioning – For Time

50 X Power Cleans @90/57.5kg
*Time Cap 12 Min

After Class Extra:

3 Sets:

60s Cumulative Side Plank Hold (Each Side)
40m Farmers Carry

*Rest as needed

Friday:

A.

5 Sets:

10 X KB Front Rack Squats
Rest 30s
10 X Strict Ring Dips
Rest 30s
200m Run
Rest 60s

B.

5 Sets:

10 X Ring Pull-up
Rest 30s
10 X DB Romanian Deadlift
Rest 30s
200m Run
Rest 60s

Goal is consistency. Your run should be EXACTLY the same each round!

Saturday:

For Time (Pairs)

200 X Cals
200 X Wallball @9/6kg
200 X Sit-up
200 X Cals

———

Crossfit Endurance

I. Agility & Running Drills

II. Base Endurance

24 E4MOM
400m Run*

*Start at an easy pace. Aim to take 5-10 seconds off your previous time each round. Finish strong!

III. Post Run Cool Down + Stretching

———

Sunday

Hero Workout ‘Lee’

U.S. Army Staff Sergeant Dick Alson Lee Jr., 31, of Orange Park, Florida, assigned to the 95th Military Police Battalion, 18th Military Police Brigade, 21st Theater Sustainment Command, based in Sembach, Germany, died on April 26, 2012 from injuries sustained when his vehicle encountered an improvised explosive device in Ghazni province, Afghanistan. He is survived by his wife Katherine, sons Joshua and David, mother Brenda and her husband Larry Carroll, father Dick Sr., sister Specialist Vanessa Compton, and brother Michael Carroll.

5 Rounds:

400m Run
1 X Deadlift @155/110kg
3 X Squat Clean @85/55kg
5 X Push Jerk @85/55kg
3 X Muscle-up
1 X Rope climb @15ft