“31Heroes” WOD

AMRAP 31 Min (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 – Total # of reps


We don’t have sandbags, what do we do? Use a plate (45/25) for the run. Not enough plates? Use dumbbells, med balls, etc. Worst case scenario, just run 400m.

We don’t have ropes, what should we do? Use the standard CF sub of 15 towel pull-ups for each rope climb. Not familiar with a towel pull-up? That’s what Google is for 😉

Why a partner WOD? Remember, this was one team going to provide assistance to another team, this will force the athletes to work as a team and feed off of each other’s intensity.

I don’t have a partner? Please don’t rely on the gym where you are going to provide you with one, try to find a partner prior to going. In the event that you cannot find a partner the gym will do its best to accommodate you. However, please recognize that the gym has a significant amount of work to do, and if you come without a partner you are contributing to the workload. Should you have no partner and are doing this alone in your garage gym, you can do the WOD as an individual just run a 400 at the completion of the box jumps.

How do I scale the WOD? This is totally up to you. Like any CrossFit WOD, it is 100% scaleable. We’ve given you some equipment scaling options above, but beyond that it is up to you how you scale. We are not your coaches and know nothing of your fitness capabilities. We are simply CrossFitters that put together a WOD to honor our heroes. How you adjust this WOD to your capabilities is up to you.  Should you need some ideas, use CrossFit.com as a resource. Please do not email us asking how to scale specifically for you.

Have complaints? Before moving forward, Remember, our intent here is to honor these Heroes that have paid the ultimate sacrifice and provide their families with any relief we can through this fundraiser. As a community, we are all honored to see how many of you have stepped up to answer the call, whether in your gyms or in your garage, it makes us proud to be CrossFitters as you all should be as well. Then if you are still upset: stand up out of your chair and give thanks that you are here and have the freedom to complain if you wish.

A quick reminder: By registering for this event, you were not required to do this WOD. If you are not comfortable with these movements or CrossFit, don’t do it! Find another activity that you love & do it in honor of these heroes. While this fundraiser may be centered around CF, the true intent is to bring a community together by all participating in activities we love on the same day to honor our fallen heroes and raise money for their families. Let’s get after it!