PARTNER WOD- 30 min AMRAP 2 barbell farmer carries to the fence and back- one partner carries both barbells switch as needed. 115# on each barbell for men (230# total), 83# on each bar (166 total) .. drop the barbells at the garage doors..
10 partner alternating clapping pushups ( that’s 10 push-ups each done at the same time clapping alternating hands each rep .. 2o between u both) 20 burpees. Split reps as needed 30 T2B sub knees to elbow. Split reps as needed 40 box jumps 24/20" split reps as needed 50 med ball sit-ups. toss ball back and forth (50 sit-ups total) If you get out of the door for the farmer carry and time expires.. finish because it will count
HERO WOD WEDNESDAY “Alexander” 5 rounds for time of:
31 Back Squats, 135# 12 Power Cleans, 185#
Backsquat 135/93# Cleans 185/123# Masters : back squat 115/73# Clean 155/103# Refer to 170927
Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.
WOD- 15 min AMRAP "Chipper of an AMRAP" 15 push press 95/63# 13 pull-ups sub Strict banded PU 11 push ups . Full ROM 9 calorie row 7 HSPU sub 7 wall walks 5 bar MU sub assisted MU SUB c2b pu 3 ring dips with 53/35# ... u can hold it with your feet sub 1 rope climb
A. "The BILLY" Mile run skipping rope for time You can’t move for ward unless u are skipping rope.. B. 1000m Row for time
C. Death by back squat 8 min cap Rx is 1.25x BW or higher for men Rx is 1x BW or higher for women and masters men Rx masters women is 60% of BW * this should be a heavy weight for you. Will be from the rack ... you should fail and if you don’t then u didn’t go heavy enough... CHALLENGE YOURSELF!!!
Score is the number of reps completed in the last completed minute
Hero WOD "Saman" (Time) 8 Rounds for Time 13 Deadlifts (185/123 lb) 17 Wall Balls (20/14 lb) 400 meter 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 50 min cap- show up to get warmed up quickly !!