Saturday July 21, 2018 by Dawn Marie | July 21, 2018 | WOD | 0 comments

This summer's rescue mission of 12 boys and their coach in a flooded Tham Luang cave complex 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

WOD:

“Saman”

8 Rounds

13 Deadlifts (185#/125#)

17 Wall Balls (203/14#)

400m Run



Friday July 20, 2018 by Dawn Marie | July 20, 2018 | WOD | 0 comments

Come this Sunday @ 10am

Yoga Class for CrossFitters

Class will be 45 minutes, focused on recovery of hips & shoulders and free!!!

 

WOD:

AMRAP 4:

27 Calorie Row

21 Power Cleans (135/95)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

 

AMRAP 4:

27 Calorie Row

21 Power Cleans (115/80)

15 Burpee Box Jump Overs (24/20)

Rest 4 Minutes

 

AMRAP 4:00

27 Calorie Row

21 Power Cleans (95/65)

15 Burpee Box Jump Overs (24/20)

 

 

 

 

Thursday July 19, 2018 by Dawn Marie | July 19, 2018 | WOD | 0 comments

Ditano Day Throwdown Sign Up and T-Shirts ordering is set up at 508!!    Get after it guys!!

 

WOD:

800m Run

21 Thrusters (95#/65#)

21 Toes 2 Bar

3 Rope Climbs

400m Run

15 Thrusters

15 Toes 2 Bar

2 Rope Climbs

200m Run

9  Thrusters

9 Toes 2 Bar

1 Rope Climb

 

Cash Out:

3 Rounds: (not for time)

10 Dumbbell Rows

12 Alternating Dumbbell Strict Presses (6 R, 6 Left)

15 Weighted AbMat Sit-Ups

 

Wednesday July 18, 2018 by Dawn Marie | July 18, 2018 | WOD | 0 comments

The 3rd Annual Ditano Day Throwdown and BBQ!!!!
When: Saturday July 28td�Who is invited: EVERYONE �What time: 9am - noon-Team Throwdown for All Levels� Noon - 3: BBQ for everyone!!!!�
What is Ditano Day???

Basically it will be our Annual Summer Family Bash.  
- Food
- Drinks
- Giant Water Slide
- Bring the whole Family

It’s a day for us to get together, play and celebrate.
We will have a giant grill going with Burgers and Dogs.
Will Put a Sign Up for Side Dishes

It is held (and will always be held) on the 3rd weekend in July to celebrate Dawn Ditano’s Birthday. 

We know that many of you never got a chance to know Dawn. But I am sure that you have heard her name and the many stories. And whether you know it or not... just by you being a part of Crossfit 508, you all are a part of her legacy.  

So come on and Celebrate.

Celebrate Ditano, Summer and Crossfit 508!!!

Registration and T-Shirt Purchase will be at 508 and through email.  

 

WOD

Teams of 3

AMRAP 7:

50 Bench Press (135/95)

50 Bench Press (155/105)

AMRAP Bench Press (185/125)

 

rest 3 minutes

50 Hang Squat Cleans (135/95)

50 Hang Squat Cleans (155/105)

AMRAP Hang Squat Cleans (185/125)

 

rest 3 minutes

 

50 Deadlifts (185/125)

50 Deadlifts (225/155)

AMRAP Deadlifts (275/185)

 

Tuesday July 17, 2018 by Dawn Marie | July 17, 2018 | WOD | 0 comments

WOD:
”HELEN"

3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35) 12 Pull-Ups

 

Cash Out

Bar Muscle Up Pratice & Progressions

Monday July 16, 2018 by Dawn Marie | July 16, 2018 | WOD | 0 comments

Skill / Strength:

Build steadily to a heavy set of 2 repetitions for the day.

 

WOD:

"Courtesy of Comptrain Masters"

21 Back Squats, 21 Strict Handstand Pushups

15 Back Squats, 15 Strict Handstand Pushups

9 Back Squats, 9 Strict Handstand Pushups

Time Cap – 15:00

 



Saturday July 14, 2018 by Dawn Marie | July 14, 2018 | WOD | 0 comments

WOD:

Gunny

For time:

1-mile weighted run

50 push-ups

50 sit-ups

1-mile weighted run

50 push-ups

50 sit-ups

1-mile weighted run

(As always, this WOD is infinitely scalable!!  Just come on in.  We will take  care of you.)

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