Archive for August 15, 2014

Saturday 20140816 @ 0900

Posted: August 15, 2014 by ladygrape01 in Uncategorized

31HerosLogo

Picture courtesy of CrossFit Fort Brag. 

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WOD:

 “31Heroes”

AMRAP 31 minutes (As Many Reps As Possible)

8 Thrusters (155/105#)

6 Rope Climbs (12ft. ascent)

11 Box Jumps (30/24″)

Scaling Options:

-Thrusters 135/95, 115/65

-10 Ring Rows per Rope climb

-24/20” box Jumps

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.

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Xtra:

 Roll Out

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