Daily WOD


AMRAP 31 minutes
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 Bumper plate (45/25#). Once Partner #2 returns from the run, Partner #1 will grab the plate 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.

January 3, 2015

Saturday 01.03.2014

“31Heroes” AMRAP 31 minutes 8 Thrusters 155/105# 6 Rope Climbs […]
January 1, 2015

Friday 01.01.2015

Classes today are at 12 and 5 pm.  Open floor […]
January 1, 2015

January 1 2015

Row 2015 M and “Cindy” AMRAP 20 min 5 Pull […]
December 31, 2014

Wednesday 12.31.2014 New Years Eve

EMOM 7 1 Hang power clean 1 Hang clean ascending […]