31 Heroes/Open Gym/Barbell Club

31-heroesSaturday August 9, 2014

Open Gym: 8:00-9:30am

Team WOD: 9:00-11:00am We will run 4 heats of 4 teams today.  We have 4 ropes and we don't want to create any hang ups because of rope availability.  IF you would like to reserve a heat please post to "Comments" here.

Barbell Club:10:30-12:30pm

Free Intro Session: 11:00-12:00pm

WOD Teams of 2/ Bring a partner or we can pair you up 31 Heroes AMRAP 31 min 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.

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.

Warm Up: 50 cal Row Group Dynamic Warm Up/Stretch 10 min Band work