Sunday, 7 July 13
Take 10 minutes to work up to a heavy clean. (Rx = Bodyweight.) EMOM 10 2 Clean and 1 Front Squat Then AMRAP 8 Min 4/4 DB Snatch From Ground 4 Pull Ups 4 Lateral DB Burpee Jump Overs ...
14 September, 2013
WODs
Friday, 5 July 13
Jason Khalipa Fran: 21-15-9 PVC Thrusters Low Jumping Pull Ups Rest 3 Minutes then: Fran 21-15-9 Thrusters (43/30) Pull Ups ...
14 September, 2013
Thursday, 4 July 13
15 MIN AMRAP w/Plate 10/5 10 Air Squats w/ Plate 20 Walking Lunges with Plate Overhead (1,2,3..) 10 Burpees stepping onto Plate 20 BF Situps w/ Plate ...
14 September, 2013
Wednesday, 3 July 13
Natasha 21-15-9 (21/21 l/r pistols) Pistol Squats Heavy KB Snatch (l/r) Russian Twists (l/r) On all l/r = 1. ...
14 September, 2013
Tuesday, 2 July 13
Death by Ground to Overhead 14 min. EMOTM GTOH =+1 43/28 R1 = 1 GTOH R2 = 2 GTOH R3 = 3 GTOH Mobility scale down to sandbag GTOH 25/15 If you drop out, begin Death by Burpees at that round count. If you drop out on burpees, then death by jump...
14 September, 2013
Monday, 1 July 13
4 min AMRAP 5 DB Thrusters (17/12) 10 No Push-up Burpee, 10 sit-ups Rest 1 4 min AMRAP 7 DB Squat Cleans (17/12) Bear Crawl There and Back Rest 1 min 4 min AMRAP 6 DB Push-Press (17/12) 12 DB Russian Twist (There and back =1, no bouncing.) 12 Lateral DB Jump Overs (There and Back =1) Score...
13 September, 2013
CrossFit Bangkok – WOD 16.06.13
Gotta love the park WODs!!! 150 strict, military push-ups (no hand release) Every time you need to rest, sprint 40 yards...
17 June, 2013
CrossFit Bangkok – WOD 24.03.13
Sunday WOD (24.03.2013): The Chief Max rounds in 3 minutes of: Power cleans, 3 reps (40/25 kg) 6 Push-ups 9 Squats Rest 1 minute. Repeat for a total of 5 cycles. Post rounds completed for each of the 5 cycles....
26 March, 2013