2 August 2014


Reminder:  We are running the 31 Heroes partner WOD today (Saturday) in place of Warrior WOD and the regular WOD.  Please be sure to sign up your team via the google docs roster (see link below) and select your desired  heat time.  If you do not have a partner, just add your name to a time slot and we will try and find a partner for you.   Please note that the schedule is modified tomorrow to support the workout.  We will run two heats at CrossFit Liberation starting at 0900 and 0940.  At CrossFit Kingstowne we will run four heats starting at 0900, 0940, 1020 and 1100.  Heat assignments will be on a first come first serve basis, so if you do not sign up in advance, you will be placed in an available heat slot and a partner will be selected for you.  So be sure to register now to get your desired heat time.  https://docs.google.com/spreadsheets/d/1NSU9mVHASOXSSo3PetP1J01_P24uhtGwATfJlFhoF0g/edit?usp=sharing


31 Heroes WOD:

AMRAP: 31 Minutes

  • 8 Thrusters (Rx: 155/105; S: 135/95; S2: 115/75; S3: 95/65)
  • 6 Rope Climbs (S:  Rope Walks x 2 or Ring Pull Ups)
  • 11 Box Jumps (Rx: 30/24″; S: 24/20″)

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.   There is also still time to sign up via www.31heroes.com, make a donation and receive a free 31 Heroes T-Shirt.  To register for the WOD on the site, be sure to select either CrossFit Kingstowne or CrossFit Liberation as your team.