Friday, 22 Aug 2014

Posted: August 16, 2014 in WODs

Hero WOD “31Heroes”

31min AMRAP

8 Thrusters 155/105#

6 Rope Climbs (4 Towel Pull-Ups/4 Squats per Rope Climb)

11 Box Jumps 30/24″

Bring a towel

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a vest. Once Partner #2 returns from the run, Partner #1 will begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters “moment of silence.” This is how we can honor those that gave all in the name of freedom.

My Beef with Rope climb subs:

My Beef with CrossFit Rope Climb Substitution


  1. Yuki says:

    Team Michelle/Yuki 2014: 7 Rounds (I think the vest was 30#…)

    BTW… Here is our progress…

    2013: 6 Rounds +1Thruster
    2012: 7 Rounds +30PU
    2011: 4 Rounds +8Thruster

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