WODs

*Best wishes to Jono who is completing his CrossFit Level 1 course this weekend.

“Saman”
8 rounds for time of:
13 Deadlifts 85/57.5kg
17 Wall Ball 9/6kg
Run 400m

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

FYI

A. Clean & Jerk: 2 x 70%, 3 x 70%, 2 x 70%, 3 x 70%,2 x 70%, 3 x 70%

B. 5 x 10 Hang Power Clean
*Scored by load.
*10 min. time cap.

A. EMOM x 14:
1. Gymnastics Pull
2. 30 sec. Plank

B. 30-20-10 reps for time of:
Wall Ball 9/6kg
Toes to Bar

In 4 minutes:
30 DB Snatch 22.5/15kg
30 sec. flexed arm hang
Max Push-ups

Rest 2 min.

In 4 minutes:
30 DB Snatch 22.5/15kg
30 sec. flexed arm hang
Max Dips

Rest 2 min.

In 4 minutes:
30 DB Snatch 22.5/15kg
30 sec. flexed arm hang
Max HSPU

*Congratulations to Tanya Ralph who is this year’s recipient of the “Spirit of Hursty” award for showing outstanding determination to finish the workout! The fastest times for the day and new overall records were set by Chris 34.56 and Marie 39.12. Well done again to everyone who participated.

A. Snatch 7 x 2 @ 75%

B. Annie
50-40-30-20-10 reps for time of:
Double-unders
Sit-ups
*Sit-ups are strict with no assistance by the arms.

*Well done again to everyone who completed Hursty on Saturday. What a great morning of community it was!

A. 0-5 min:
Row 1200/1000m
5 min. until failure:
Death by 10m (starts at 10 reps)

B. Stretch/mobility circuit.
*We have intentionally programmed an easier day today to allow everyone to get over Hursty.

*Please take note of the information in the post above regarding timings, scaling etc.

“Hursty”
15 Rounds for time of:
Run 100m
7 Front squats 60/40kg
Run 100m
7 Burpee Pull-ups (30cm above max standing reach)

The 15th of July 2018 will mark the 11th anniversary of the passing of Brendan Hurst (Hursty). For those that don’t know, Brendan was the partner of Coastal CrossFitter and good friend Tanya Cashin, and father to their son Max.
Brendan was killed on the 15/07/07 while serving in Iraq as a civilian contractor training local police officers as a result of injuries sustained during an ambush on the outskirts of Bagdad.
Brendan had previously served as a Police Officer in the Queensland Police Force for over 15 years and was highly regarded and respected by his colleagues. Sadly, Max was only a few weeks old when Brendan passed away. He is survived and will always be in the hearts of Tanya and Max.
It is our honour to be conducting a Memorial WOD for Brendan and would love to see maximum attendance and effort on this day.

In anticipation of a quiet day before Hursty on Saturday, today’s sessions will be open gym format.

We are happy to provide you with ideas or you can do your own choice of workout or skills and drills.

Start and finish times for sessions will be as per normal but you can turn up any time during those periods.

A. Clean & Jerk 3 x 65%, 3 x 70%, 3 x 65%, 3 x 70%, 3 x 65%, 3 x 70%, 3 x 65%

B. 3 x 50 stroke efforts on the rower.
*Your score is calories.
*These should be an all out effort.
*Rest as necessary between efforts.

Five rounds for time of:
15 Toes to Bar
20 Lunges (alternating legs) 20/15kg
30m Bear Crawl
20 Lunges (alternating legs) 20/15kg