CrossFit BA

2402 W. New Orleans St

Broken Arrow, OK 74011

(918) 978-3475

31 Heroes WOD

9am - Team Workout

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.


31 minute AMRAP,  in teams of 2.

8 Thrusters 155/105

6 Rope Climbs 15'

11 Box Jumps 30"/24"

Team member #1 performs the work above while team member #2 runs with 45#/25#. When team member #2 returns, they take over where team member #1 left off, and team member #1 begins the weighted run.

Last done 8/4/18.

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