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WOD
“Zero Dark Thirty”
Teams Of 3
3 Rounds
30 Toes To Bar
30 Bar Facing Burpees
30 Power Snatches 42.5/30
100/70 Cal AB 200/140 Cal Schwinn
2 Rounds
30 Toes To Bar
30 Bar Facing Burpees
30 Power Snatches 50/35
100/70 Cal AB 200/140 Cal Schwinn
1 Round
30 Toes To Bar
30 Bar Facing Burpees
30 Power Snatches 60/40
Shared Load
Score = Total Time
Scale As Required
STRENGTH
Rx/Int
15 Mins Time Cap
Snatch Complex
1 Hang Snatch From Hip
1 Hang Snatch From Above Knee
1 Snatch
Building Technique Weight
Int = Power Snatch Ride Into Pocket
Beg = Power Snatch Technique
WOD
“Sprint Finish”
Rx
10 Min Time Cap
15 – 12 – 9 – 6 – 3 Cal Row
5 – 4 – 3 – 2 – 1 Deadball G2OS 75/55
Int
10 Min Time Cap
15 – 12 – 9 – 6 – 3 Cal Row
5 – 4 – 3 – 2 – 1 Deadball G2OS 55/35
Beginners
10 Min Time Cap
15 – 12 – 9 – 6 – 3 Cal Row
5 – 4 – 3 – 2 – 1 Deadball G2OS 35/20
Score = Total Time
Scale As Required
Sequence
15 Cal Row Then 5 Deadball
12 Cal Row Then 4 Deadball
Etc
WOD
“SAMAN”
Rx
8 Rounds
13 Deadlifts 85/55
17 WB 9/6
400m Run
Int
8 Rounds
13 Deadlifts 70/45
17 WB 9/6
400m Run
Beginners
8 Rounds
13 Deadlifts 50/35
17 WB 6/3
400m Run
Score = Total Time
Scale As Required
This Hero WoD Is In Honor Of Thai Navy Seal Saman Kunan Who Died
During The Tham Luang Cave Complex Rescue Of 12 Boys & Their Coach
The WoD Explained:
8 Rounds x 400m = 3.2km For The Distance They Were Trapped Inside The Cave
13 Reps For Each Boy And Their Coach
17 Reps For Each Day They Were Trapped In The Cave
Hero WoD “SAMAN” Was Created By CrossFit Chiang Mai In Thailand
STRENGTH
Rx/Int
Back Squat
E2MOM For 5 Sets
Build To A Heavy Last Set
Beginners
Back Squat
E2MOM For 5 Sets
Building As Technique Allows
WOD
“Feel The Heat”
Rx
5 Rounds
6 C & J
R1 50/40 R2 60/45 R3 70/50 R4 80/55 R5 90/60
10 C2B
Males Add 10kg P/Rnd Females Add 5kg P/Rnd
Int
5 Rounds
6 C & J
R1 35/25 R2 45/30 R3 55/35 R4 65/40 R5 75/45
10 PU
Males Add 10kg P/Rnd Females Add 5kg P/Rnd
Beginners
5 Rounds
6 C & J 35/25
10 Low Ring Rows
Finisher
Double KB or DB Carry 400m Challenging Weight
Score =  Total Time
Scale As Required
STRENGTH
Rx/Int
Strict Press
E2MOM for 5 Sets
Build To A Heavy Last Set
Beginners
Strict Press
E2MOM for 5 Sets
Building As Technique Allows
WOD
“Winter Sweat”
Rx
5 Rounds
1 Min ME Row Cals
1 Min ME KB Swings 24/16
1 Min ME 10m Shuttles
1 Min ME Abmat Sit Ups
1 Min Rest
Int
5 Rounds
1 Min ME Row Cals
1 Min ME KB Swings 20/12
1 Min ME 10m Shuttles
1 Min ME Abmat Sit Ups
1 Min Rest
Beginners
5 Rounds
1 Min ME Row Cals
1 Min ME KB Swings 216/12/8
1 Min ME 10m Shuttles
1 Min ME Abmat Sit Ups
1 Min Rest
Score =  Total Reps
Scale As Required
STRENGTH
Rx/Int
15 Min Time Cap
3 Cluster Not TnG
Build To A Heavy Last Set
Beginners
15 Min Time Cap
3 Thrusters
Building As Technique Allows
WOD
“Broken Cluster”
Rx
21 Box Jumps 24/20
21 Power Cleans 60/40
15 Box Jumps 24/20
15 Hang Squat Cleans 60/40
9 Box Jumps 24/20
9 Thursters 60/40
Int
21 Box Jumps 24/20
21 Power Cleans 50/35
15 Box Jumps 24/20
15 Hang Squat Cleans 50/35
9 Box Jumps 24/20
9 Thursters 50/35
Beginners
21 Box Jumps 20/16
21 Power Cleans 35/25
15 Box Jumps 20/16
15 Hang Power Cleans + FS 35/25
9 Box Jumps 20/16
9 Thursters 35/25
Score =  Total Time
Scale As Required
WOD
Axe & Smash (Pairs)
400m Run With Loaded Bar
200 DU
10 Rounds – Alt Each Round
9 DL 70/50
6 HPC 70/50
3 STOH 70/50
200 DU
400m Run With Loaded Bar
Score = Total Time
Scale As Required
Rx 70/50
Int 60/40
Beg 35/25
STRENGTH
Rx/Int
15 Mins Time Cap
Complex
1 Hang Squat Clean
1 Squat Clean
3 Front Squats
Building
Beginners
Complex
2 Power Cleans
3 Front Squats
WOD
Rx
21 – 15 – 9
AB Cals/Shwinn Add 10 Cals
KB Swings 32/24
1 Legless Rope Climb After Each Round
Int
21 – 15 – 9
Row Cals
KB Swings 24/16
1 Rope Climb After Each Round
Beginners
21 – 15 – 9
Row Cals
KB Swings 16/12/8
2 Rope Climb Progressions After Each Round
Finisher
200m Zercher Carry Deadball/Atlas Stone Heavy
Score = Total Time
Scale As Required
SKILL
10-15 Mins
Upside Down
Rx = HS Walking Practice Use Obstacles
Int = HS Against Wall Practicing:
Finger Taps
Shoulder Taps
Lateral Movement On Wall
Handstand Walking Forward From Wall
Beg = On The Floor In Press Up Position Practicing:
Finger Taps
Chest Taps
Hand To Hand
Single Arm Hold
Plate Step Up
WOD
“Taison”
Rx
1km Run Buy In
4 Rounds
3 RMU/BMU
9 STOH 60/40
14 Box Jumps 24/20
29 DU
1km Row Buy Out
Int
1km Run Buy In
4 Rounds
3 C2B 1:2/PU 1:3
9 STOH 50/35
14 Box Jumps 24/20
29 DU/Single Skips 1:3
1km Row Buy Out
Beginners
1km Run Buy In
4 Rounds
3 Ring Rows
9 STOH 35/25
14 Box Jumps 220/16
29 Single Skips 1:3
1km Row Buy Out
Score = Total Time
Scale As Required
WOD
“Linda”
Rx
10-9-8-7-6-5-4-3-2-1
Deadlift 1.5 BW
Bench Press BW
Cleans 3/4 BW
Int
10-9-8-7-6-5-4-3-2-1
Deadlift 1.25 BW
Bench Press 3/4 BW
Cleans 1/2 BW
Beginners
10-9-8-7-6-5-4-3-2-1
Deadlift 3/4 BW
Bench Press 1/2 BW
Cleans 1/3 BW
Any Clean Variation
3 Barbell Set Up
Score =  Total Time
Scale As Required