The mark of a good Saturday: all the barbells.
Warmup: 12 minutes
Athlete's choice
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6 Round ~ Not For Time
20 Back Squats ~ Athlete choice
10 Box jump and overs
10 Knee to elbows
10 SuperMans
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Endurance: Meet at ECC @ 6 am
20 Rounds for Time
10 Burpee over Rower
20 Wall Ball Situps
300 meter row
Never give up. These faces were the heroes of Friday's intense workout. (And Gerald!)
Warmup: Coaches Choice
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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 Deadlifts 185/125#
17 Wall Balls 20/14#
400 meter Run
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Amnesty - Pick a workout you may have missded during the week or work on a skill
**7 am Sunday Funday ~ Everyone Welcome even non members
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Warmup: 3 Rounds
200 meter row
10 box stepups/ weighted situps
10 pushups
10 Over-head walking lunge steps
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Buy-in: 1 minute max rep dead hang pullups
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Strength: Shoulder Press 2x8
Push Press 6x4
*10 Second Hand Stand hold after each set
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WOD: 7 Minute AMRAP
5 Shoulder to Over-head 135/75#
10 Pullups
15 Box Jumps 24/20"
Rowing all the way to that weekend!
Warmup: 10 minutes of:
10 banded pull aparts
10 dumbell bent-over rows
10 seated dumbell presses
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Strength: Sumo Deadlift 5!
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WOD: 4 Rounds for Time
100 meter KB Front Rack walking lunges 55/35#
200 meter farmers carry 70/55’s#
300 meter row
400 meter run
