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KEEP WORKING THAT DIP STRENGTH

New girls Ryley and Tabitha getting stuck into the Saturday Hero WOD

WORKOUT OF THE DAY

STRENGTH

A. Quality Dip strength

3 rounds of:

20 sec Ring Support/Static Support Hold

8/6 Strict ring dips

5 Inverted Kettlebell Press (each arm)

1 min Straight Arm Plank

 

B. 5RM Back Squat

CONDITIONING

4 rounds of:

100m Sprint

15 Wall Balls

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CLEAN & JERKS BABY!

WORKOUT OF THE DAY

CONDITIONING

12 min EMOM (every minute on the minute)

1) 3-5 Strict Chest to Bar Pull-ups/Strict Pull-ups/Pull-up Eccentrics/Rack Pull-ups

2) 20 secs Single Arm Front Rack or Overhead Hold (each arm)

3) 12 Kipping Swings/8 Kipping Knees to Elbows/8 Toes to Bar

4) 20 sec Top of Push-Up Hold/Bottom of Push-Up Hold/Back to Wall Handstand

STRENGTH

6 sets of:

2 Clean and Jerks

*Build up the weight

CONDITIONING

“Skinny Grace”

15 Clean and Jerks for time 60/40kg

7AM OPEN GYM, 8AM CLASS, 9AM YOGA

Good morning legends.
Today will run a little differently. We will have a 7am Open Gym, an 8am class (see “Saman” workout below), followed by a special Yoga class run by Johanna. The Yoga class is open to anyone who wants to come in, however, there will be a $15 charge for GEO members and $20 for non-GEO members.
namesake photo
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 of:
13 Deadlifts
17 Wallballs
400m Run

ARE YOU READY TO DO THE OPEN?

The CrossFit Open starts on 10 October.  GEO has been involved in the Open every year since we started.  It’s a great way to bring the community together, test ourselves, and also support and encourage each other.  It is for all levels of fitness and experience.

WORKOUT OF THE DAY

SKILL

3 sets of:

5 Pistol Negatives on each leg

CONDITIONING

5 rounds for time of:

8 Squat Cleans 35/25kg

10 Ring Dips/Ring Push-ups/Push-ups

8 Power Snatch

8 Pistols (4 each leg)

A BUFFET OF OPTIONS

****PLEASE NOTE THERE WILL BE NO 7.15PM CLASS TONIGHT****

WORKOUT OF THE DAY

CONDITIONING

In pairs, 3 rounds for time of:

40 Deadlifts 40/30kg

12 Over Partner Burpees

400m Run together

STRENGTH

3 sets of:

12 Side to Side Hop (6 on each leg with a 2 second in catch position)

12 Single leg Deadlift (6 each leg, use 2 KB’s)

OPTIONAL MOBILITY

3 rounds of:

1 Jefferson Curl with a 10 sec hold at the bottom

1 min V-sit

-then-

3 min Saddle Pose

3 min Deep squat

OPTIONAL BODYBUILDING

A. 3 sets of:

10 Filly Press each arm

60m Farmers Carry

B. 3 sets of:

8 Bulgarian Split Squat each leg

20m Death March

C. 3 sets of:

12 Lu Raises

OPTIONAL ZUU

2 rounds for time of:

7 Half Hindus

7 Explodes

7 Kicksits

7 Explodes

7 Frogs

7 Explodes

B. 50 Rhino Steps for time

C. In pairs, 6 Rounds for time, alternating full rounds of:

10m Bear crawl (Forward and Backwards)

6 Kick-throughs

4 Komodo Hands on each side

*Partner holds Parallel Squat

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