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Components
Saman
Settings
Location
(All)
CrossFit ATR Kearny Mesa
CrossFit ATR Mission Valley
Program
Kids CrossFit (8:30am-9:15)
Open Gym
Powerlifting
Weightlifting Class
Yoga
Date
Workout
Saman Hero WOD - CrossFit ATR Kearny Mesa
Class
(All)
6am CrossFit
7am CrossFit
8am CrossFit
12pm CrossFit
4pm CrossFit
5pm CrossFit
6pm CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
48 (15/33)
Workout
Saman Hero WOD
Warm-up
5 Inchworms
15 Banded Squats
10 High Five Squats
10 Cossack Squats
15 Banded Squats
15 Banded Ext. Rotations w/ Press
0:30 Hollow Hold
15 Band Pull Aparts
15 GHD Hip Extensions
1:00 Handstand "Stuff"
20 Wall Balls
Saman (Time)
8 Rounds for time of:
13 Deadlifts (185/125)
17 Wall Balls (20/14 to 10/9 ft.)
400m 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 cave
Scale so that you can complete the movements unbroken to start.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, August 10, 2018
Male Clients
1
Frutoso
Gonzalez
6pm CrossFit
29:35
2
Adam
Gelfand
12pm CrossFit
29:36
unbroken
3
Andrés
Herrera
8am CrossFit
32:54
4
Jim
Sirovy
8am CrossFit
33:10
5
Mike
Tighe
8am CrossFit
33:58
6
Brad
Damon
6am CrossFit
36:06
6
Nate
Cobb
8am CrossFit
36:06
7
TOM
Hill
8am CrossFit
41:05
DL unbroken or 8/5. Wall Balls unbroken or 10/7. Just a slow run ...
8
Private
6pm CrossFit
46:29
9
Peter
Bush
12pm CrossFit
0:00
6 rounds complete
10
Ryan
Holcombe
12pm CrossFit
32:22
135lb DL, GHD situps sub for wall balls
11
Joaquin
Rodriguez
12pm CrossFit
35:00
7 rds
12
Kevin
Baker
6pm CrossFit
37:47
13
Samer
Mansour
5pm CrossFit
39:50
14
Yehuda
Lurie
8am CrossFit
0:00
Female Clients
1
Laura
Ringgold
4pm CrossFit
25:19
2
Kim
McGrath
5pm CrossFit
29:04
did I do 9?
3
Samantha
Berenter
6am CrossFit
29:34
4
Claudia
Chaloner
12pm CrossFit
30:27
unbroken
5
Corinne
Ingham
5pm CrossFit
33:08
DL heavy yesterday
6
Jen
Carroll
4pm CrossFit
35:18
7
Patrisha
Wilson
6am CrossFit
35:34
8
Katrin
Henricksen
6pm CrossFit
35:47
first 6 rds of wb unbroken
9
Kait
Pollen
6pm CrossFit
39:01
10
Private
6pm CrossFit
44:00
11
Jaclyn
Morbitzer
12pm CrossFit
45:00
12
Donica
Ryder ⛵️
5pm CrossFit
33:52
105 DL, 10 lb wall ball. next time Rx. just not in summer.
13
Heather
Dunn
5pm CrossFit
34:12
105# and 10#
14
Danielle
Barragan
12pm CrossFit
35:00
6+7 deadlifts 105 deadlift weight
15
Patti
Gerckens
8am CrossFit
35:26
85lb DL
16
Alissa
Cobb
7am CrossFit
35:30
#85, #10wb
17
Esmeralda
Bernal
8am CrossFit
35:32
DL #85
18
Leigh
Bryant
6am CrossFit
35:33
125# & 10#wb
19
Olga
Marchuk
8am CrossFit
35:34
20
Karli-Mae
Ochoa
6am CrossFit
36:04
105/10
20
Katie
Klink
6am CrossFit
36:04
20
Sarah
Mielke
7am CrossFit
36:04
21
April
Gossett
8am CrossFit
36:10
22
Vienna
Kaiser
8am CrossFit
36:29
5 rounds plus 7
23
Kayla
Kamani
8am CrossFit
37:08
24
Katie
Spurrell
6pm CrossFit
37:15
25
Wifey
(aka Chris ...
6pm CrossFit
37:31
Sub lunges&row, 10lb
26
Brenna
Jarrells
6pm CrossFit
39:20
85# dl, 10# wb
27
Megan
Gibbings
5pm CrossFit
39:43
85lb dl, 10lb WB, run/walk
28
Kelly
Hill
6pm CrossFit
39:56
Beat that Tom Haynes ;P...i know i know... but did you do it RX :...
29
Chelsie
Coughlin
6pm CrossFit
45:05
SUPER-SUPER-SUPER scaled. Never taking 3 weeks off again!!!
30
Beth
Gray
6pm CrossFit
45:31
10# WB/ 105 DL/400m row
31
Sarah
Calvert
12pm CrossFit
0:00
5 rounds + 1/4 run
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