partner

CFND – Cardio Fit Metcon (Time) Partner 100 wall ball situps-while partner holds plank -switch when needed shuttle run together 100 DB push press-partner holds squat shuttle run together 200 jump rope-partner hangs on bar shuttle run together 100 mt. climbers-hold plate overhead shuttle run together 100 DB snatch- hold plate out front shuttle...

Wednesday 7.18.18

Hero workout for the week! Saman For Navy Seal Saman Kunan 8 Rounds for Time 13 Deadlifts (185/125 lb) 17 Wall Balls (20/14 lb) 400 meter Run 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...
Tuesday 7.17.18

Tuesday 7.17.18

Barbell and Gymnastics A. EMOM 12 1st minute: 3 power cleans+2 front squats (build each minute – treat this as a warm up for the conditioning) 2nd minute: 2 wall climbs (nose to wall) 3rd minute: isometric chin over bar hold (:20-:30) -> weighted if you find these easy Conditioning B. EMOM 6 2 Cleans (full at 90% of 1 RM clean) + 20 double unders Fitness: 2 cleans + 20 singles Rest 2 minutes then EMOM 6 10 air squats + 6 burpees to 6″...
Monday 7.16.18

Monday 7.16.18

Barbell A. Back Squat (10@65%, 7@75%, 5@85%, 3@90%, 3@95%, 2@100%, 1@105 ) Off of your 3 RM weight We will re-test this next week Conditioning B. 15-12-9-12-15 Thrusters (95, 65) Chest to bar pull ups Row Fitness: Dumbbell thrusters (25/15), barbell pull ups,...