31 Heroes


I love Saturdays at CFS. And Sundays, Mondays, Tuesdays, Wednesdays, Thursdays, and Fridays. 

I coached the 8:45 and Community WODs and Jeff coached the 10 WOD. I completed 31 Heroes a couple of years. What I remember most is scraping my left leg on a 30″ box and subsequently contracting MRSA. That was scary. The MRSA, not the failed box jump. 

I had decided that if there were an even number of athletes who attended the 10 WOD that I would complete the WOD solo. That’s what happened, and that’s what I did. 

From the 31 Heroes website:

AMRAP 31 minutes (As Many Reps As Possible)
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 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.

Thirty men and one dog… Enough said.

I have yet to complete one 155# thruster, and I certainly wasn’t going to attempt to do so today. I settled on 95#.

The most difficult part of the workout was running 400m carry a plate, as we don’t yet have sandbags at CFS. I ran the first 400m with John, and we both carried plate on our backs. That’ll test your grip strength. I attempted to hold the plate in a number of different ways during remaining runs, e.g., on shoulder, cradling in one arm, hugging with both arms, etc. I have boney shoulders that are now bruised. Ouch. 

I completed first 2 rounds of thrusters in reps of 4 and the last 2 rounds in reps of 5 & 3. 

While challenging, I completed all rounds of rope climbs. I’m glad I taped left ankle and thigh. Sometimes I say “cankle” and I think of Michael Kelley. 

Box jumps were a welcome relief. All unbroken, and no failed attempts. 

I completed 4 rounds + 100m run. I’m not really sure how to score…

  • 32 thrusters
  • 24 ropes climbs
  • 44 box jumps
  • 1700m run

Looking at the list, it doesn’t seem like I did that much work at all. Hmmph. I certainly felt that way. 

HUGE gathering at Community WOD, and one person joined right then and there! Membership continues to grow, and this makes me very happy. 


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