SCCF will be hosting the 31 Heroes WOD and fundraiser on Friday August 1st! The wod can be done at any workout time, and basics will be doing an easier variation of the workout. Feel free to bring a friend to do the wod with you even if they are not a member. If you would like to receive a shirt and donate to this great cause, please click on the link below to register!
Click Here to Register
Work Out of the Day
“31 Heroes”
As Many Rounds As Possible in 31 minutes of:8 Thrusters, 155/105lb6 Rope Climbs 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 (45/25lb). 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. Post time to beyond the whiteboard.
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.
As
BasicsAs many rounds as possible in 31 minutes of:16 wallballs, 20/14lbs12 jumping pullups11 box jumps, 24/20″*400m run with 20/14lbs ball
Post time to beyond the whiteboard. One partner runs with ball while the other completes the movements.