The Heroes

“On August 6th, 2011, 31 of America’s bravest warriors gave their lives in defense of our freedom. While we’d like to leave the responsibility of announcing their names to their families & the DoD, for now we will honor them by mentioning their roles in our military.  They were 17 Navy SEALs, two Navy EOD Technicians, three Naval Special Warfare Combat Support Sailors, two Army Aviators, three Army Aircrewmen, three Air Force Special Tactics Operators, and one Military Working Dog.

These men were sons, brothers, husbands, fathers, and friends. Not only do we thank them for their service and sacrifice, but we thank those that love them for the sacrifice they have made as well.

The 31 Americans were not the only ones that died as heroes that day. While the funds raised through the 31Heroes event will benefit the families of the men listed above, we cannot forget the sacrifice of our Afghan comrades. Seven Afghan commandos and one Afghan interpreter were also killed in action and we cannot look past their sacrifice. They too are heroes and we thank them and honor them and their families.”

courtesy of http://31heroes.com/the-heroes/

WOD –

“31Heroes”
AMRAP in 31 Min (As Many Reps As Possible) of:
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 – Total # of reps

Modification and scale options –

1. We will be using a 45/25 pound plate in lieu of the sandbag (this is RX’d and the plates may be scaled down just like any other workout in CrossFit)
2. Rope Climbs are RX’d (If you cannot do rope climbs in the workout the next scale down is 9 towel pull-ups per rope climb (I would no rep this dude for not going to full extension at the bottom by the way). You may kip these. Make sure you bring your own towel. Option #2 for modified rope climbs, if you cannot do towel pull-ups, would be 9 knees to elbows per rope climb
3. Thruster weight may be scaled down
4. Box jump height may be scaled down

How do I scale the WOD?  Like any CrossFit WOD, it is 100% scalable. I’ve given you some equipment scaling options above. Please remember that the real reason for us doing this workout is to bring our community together to do what we love to do and honor these brave men while benefiting their families!

*FYI This is the scheduled team workout for CrownTown tomorrow. Whether you registered and paid $31 or not, you’ll be doing this workout. Class starts at 8am. Show up on time, please, and let’s beat the heat! We’ll warm-up, set up and then partner up!

– WW