SATURDAY WOD August 11, 2018


SATURDAY WOD August 11, 2018

CrossFit WOD



  • 8 Rounds for Time
  • 13 Deadlifts (185/125 lb)
  • 17 Wall Balls (20/14 lb)
  • 400 meter Run

*Perform this in teams of 2 and for the deadlifts use load at 55%-65% of your 1 RM.  Use 2 separate bars if needed.
Split the workload in sets of 6 or so, and both partners must run the 400m together.

*If you are doing this as a single player ,  coach must clear you on the load, form, and movements. Pay special attention to your deadlift form from rounds 3 and on…if form breaksd own, then take some load of the deadlifts.

*40 Min Time Cap


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

We first saw the workout posted by WOD Nation on Facebook, with credit to CrossFit Chiang Mai. Thanks to Keelo for bringing it to our attention.




BootCamp WOD

In teams of two, with only one person working at a time, complete as many rounds and reps as possible in 30 minutes of:
800 Meter Run
80 Walking Lunges with DB Farmer’s Carry
400 Meter DB Farmer’s Carry (walk together – only one partner carrying DBs at a time)
40 Single-Arm Kettlebell Push Presses (switch arms and partners as needed)

Each pair only gets one set of KBs or DBs. They should be heavy – especially on the single-arm push presses.