Welcome to the beginning of Hero Month. CrossFit was originally intended for Police/Fire/Military personnel. Due to the nature of their jobs, they do not know what challenges they will face on any given day. So training for the unknown (CrossFit) seems like a good fit.

Every August, we honor those that have SERVED AND DIED IN THE LINE OF DUTY. Some of them are fellow Canadians.

These workouts are not easy (nor should they be). If you think about the struggles that these men and women went through, it might give you some extra strength to push through.

Our first one, Saman.

Khun Saman died while diving through a flooded cave supplying air tanks to a group of 12 young students and their coach who were trapped 3.2 kilometers into the flooded cave. He successfully delivered the tanks, but died on the return dive on July 6.

Khun Saman was 38 years old, and volunteered for the mission to rescue the boys. The rescue involved dozens of people from many different countries, with a very dangerous and complex rescue into a flooded cave with extremely narrow passages.

All of the children and their coach were successfully rescued.

Khun Saman’s widow, Waleeporn Kunan told the BBC “Saman once said we never knew when we would die. We can’t control that, so we need to cherish every day.”

CrossFit Hero WODs are designed to reflect the person and their mission.

The Saman Hero WOD will include running 3.2 kilometers — the distance the boys and their coaches were into the cave. Each round will include 13 deadlifts, representing the 13 people that Saman gave his life to rescue, and 17 wall ball repetitions, representing their 17 days underground.

8 rounds:
13 Deadlifts (185/125#/55-60%)
17 Wall balls
400m run


28 thoughts on “Saman”

  1. Saman
    90# DL
    8# WBs


    Goal was to stay under 5 minutes per round. It was right on the line at round 7, but made it up in the last round to finish under the cap. Loved this first Hero WOD of the month!

  2. Saman
    28:14 Rx’d

    DL – 8+5 (UB last round)
    WB – 13+4 (UB in R1,2,8)
    Runs – feet got heavier as it rained harder.
    DL and WB were kinda slippery too. Hard to tell the difference between sweat and rain.

    During the runs, I was thinking how hard it was to breathe. Then I remembered that Saman died from running out of air. I didn’t have any stupid thoughts after that.

  3. WUx1 + CS

    30:43 as Rx’d

    DL – 8+4+1 1st – rest were 9+4
    WB – all 10+7
    Runs – after 1st, most were slow for the 1st 100m, then picked up for remainder of the run.

    Round times. thanks Kevin!

    1st 2 rounds we had light rain that was good.

    Way to go Jackie, Heidi and Del!

    Thanks Kevin!

    Rest in Peace Saman!

  4. 8 rounds:
    13 Deadlifts (185#) 8-5
    17 Wall balls 10-7 UB in 8
    400m run
    3:40-4:35 Approx times

    Thanks Kevin!

  5. Saman Rx

    Oof. All things I’m not good at in this Wod but that doesn’t matter because it’s not about me.

  6. 8 rounds:
    13 Deadlifts (185/125#/55-60%) (85#)
    17 Wall balls (6#)
    400m run

    Scaled to 200m runs with stroller.
    Completed 5 rounds.


  7. Thursday Morning Ruck WOD with Mel
    25# ruck
    50 Pushups
    100m Farmer carry with 2 sandbags
    50 2-count flutter kicks
    100m farmer carry
    50 Burpees
    100m farmer carry
    50 2 count flutter kicks
    sandbag hold for a couple mins to finish it off

    Time: 🙂 around 20 mins?

  8. “Saman”
    8 rounds
    40min time cap

    13 Deadlifts @85#
    17 Wallballs @4#
    400m run(scaled to 200m sandbag carry with 45# sandbag)

    Time: 7 rounds and 17 wallballs at the time cap. Soooo close, but no cigar😩😥

  9. OG Ruck WOD with Miss Janet
    40# ruck
    50 Pushups
    100m Farmer carry with 2 sandbags
    50 4-count flutter kicks
    100m Farmer carry
    50 Burpees
    100m Farmer carry
    50 4-count flutter kicks
    This workout seemed to take a lot out of me.. On a good note my calf has been feeling really good.
    Farmer carries and flutterkicks were unbroken..

  10. SAMAN
    8 rounds
    13 DL @ [email protected]
    17 WB @ 14# @ 9′
    400 meter run
    DNF: Completed my 7th round & was on my run at 40 min time cap

    Saman is deserving of a hero WOD, and this WOD is definitely deserves to be accredited hero WOD status. I totally underestimated this one. I knew it would be tough but it was way tougher than I expected. The wheels were rickety from the first run on, but fell off at round 4. Breaks were too long and I thought I would die on each & every run. I don’t normally walk during my runs, but I did several time today. WOD recovery was brutal & I’ve been feeling the effect ALL day. Considering Saman’s sacrifice, my whining is inconsequential & I’d happily do this one again.

    For future reference, my round times looked like this:
    1 – 4:20
    2 – 9:13
    3 – 15:04
    4 – 21:20
    5 – 28:04
    6 – 34:50
    7 – Left for run at 37:00 min & did not make it back by 40:00

    1. You always rock the WODs Heidi. We have hero’s and you are one of mine. I agree it was so special to honour Saman. We had to dig deep on this one!!! I’d do it again too.

  11. Heather skeard cooper

    I plan to do Saman hero WOD at my next open gym cause today I did

    11am open gym with Blake and Jeff

    Did the suffering WOD 1
    I halfed the reps because I was doing it alone lol!

    15 snatches
    10 chest to bar
    15 clean and jerk
    10 chest to bar
    15 thrusters
    10 chest to bar

    10 min time cap
    Finished at 9:45 with 5 c2b left but my hands ripped bad so I stopped there.

    Then did 7pm bad ass obstacle course class.
    Did tire flips and burpees
    Did Hercules hoist thing at 40 and 60 lbs

    Then did partner WOD with Jeff:
    200m kB run together
    Bear crawls down and back
    50 med ball toss (16#)
    50 med ball sit ups (16#)
    Bear crawls down and back
    200m kB rub together

  12. Saman

    8 rounds:

    13 Deadlifts (165# – 7 & 6)
    17 Wall balls 10-7
    400m run subbed 500 m row

    7 rounds + 370 m row @ cap

    Breaks got too long and my back was on fire, pale excuses considering the sacrifices this Hero made.

  13. Saman. 40mins
    13 deadlifts (125#)
    17 WB (8#)
    400m run
    Time: 8 rounds @ 39.00
    What a tough little WOD this was in 38* heat. Great work by the 6pm class. Saman is a true hero!
    Thanks Kevin

  14. OG

    29 Birthday burpees for Cara


    Flight modified

    With a bunch of extras

    Thanks for the doubles tips coach Kevin!

  15. Spark CrossFit – Phoenix, AZ

    Warm-up (No Measure)
    3 Rounds = :20 on/:10 off
    R1: Single Unders
    R2: Alt DB Strict Press (3/3)

    3 Rounds- :20 on/:10 off
    R1: 5 Single unders + 5 Double Unders
    R2: Alt Single Arm Push Press (3/3)

    3 Rounds- :20 on/:10 off
    R1: Double Unders
    R2: Alt DB Push Jerk (3/3)

    Metcon (Time)
    WORKOUT – Time Cap: 20 Minutes

    FOR TIME – 3 Rounds

    50 Double Unders – 100 singles
    40 AbMat Sit-ups
    30/25 Calorie Row – Assault bike
    10/10 Single Arm DB Shoulder to OH (50/35)- 35#

    TOTAL: 2 rounds + 5 cal….slow sit-ups

  16. 8 rounds:
    13 Deadlifts @185#
    17 Wall balls @ 14#
    400m run

    * Ended up completing 4 rounds in 23:14

    * Dizzy and was seeing stars in the middle of wall balls in round 3 but finish and went out for the run and when I got back deadlifts were fine but started seeing stars in the wallballs again so went out for the last “run” and decided to finish at the end of the run. Don’t think I drank enough water throughout the day


  17. 8 rounds:
    13 Deadlifts (185#)
    17 Wall balls(20#)
    400m run

    7 rounds ,time capped

    Going to do this one again for sure

  18. Lisa MacLaughlin

    When I saw this workout I wanted to do it! I did it today in open gym. First workout back from vacation and it was tough!

    8 rounds:
    13 Deadlifts (185/125#/55-60%) 85#
    17 Wall balls 10#
    400m run


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