Here are the details:
“31 Heroes”
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and 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.
3 comments:
I should have mentioned - wear boots if you'd like. It won't be fun on the run or during the thrusters, but it will help with the rope climbs!! Or wear an old cheap pair of shoes!
good to see a few brave souls in there this morning. I partnered up with Matt and I scaled the thrusters to 115 lbs. We each ran 3 complete laps with the 45 lbs. ruck and I'm not sure about how many rounds of the work we did. I did a whole lot of rope climbs (2+5+5) and I definitely slowed us down as I spent a bunch of time staring at the rope! Thrusters at 115 weren't bad and box jumps were high, but doable.
Didn't have the equipment for this one so I did a different hero wod instead in honor of them.
"Murph"
run 1 mile
100 pullups (about 20 jumping)
200 pushups (not chest to ground but apft standard)
300 squats (had to put my hands on my knees about halfway through)
run 1 mile
Brutal. 54:49 time.
I did not partition. Did all the pullups, then all the pushups..etc.
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