HERO WEEK Day 1 “31 Heroes” Partner wod

22
May

HERO WEEK Day 1 “31 Heroes” Partner wod

Announcements

HERO Week is upon us! Normal schedule until Friday.
Friday (Murph): 5am/830am/5pm classes
Saturday & Monday Closed in observance of Memorial Day.

CrossFit VU – CrossFit

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan.

The @31heroes workout was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.
1. Army Sergeant Alexander J Bennett
2. Petty Officer 1st Class, SEAL Darrik C Benson, PO1 SEAL
3. Chief Petty Officer, SEAL Brian R Bill
4. Air Force Para Rescue Tech Sergeant, John W Brown,
5. Chief Petty Officer, SEAL Christopher G. Campbell
6. Army Chief Warrant Officer 4, David R Carter
7. PO1, Information Systems Technician, Jared W Day
8. Navy MA 1st Class John “Jet Li” Douangdara
9. Army Specialist Spencer C Duncan
10. Chief Petty Officer, SEAL John W Faas
11. Army Staff Sergeant Patrick D Hamburger
12. Staff Sergeant, Air Force Combat Control Team Andrew W Harvell
13. Chief Petty Officer, SEAL Kevin A Houston
14. Lieutenant Commander, SEAL Jonas B Kelsall
15. Master Chief, SEAL, Louis “Lou” J Langlais
16. Chief Petty Officer, SEAL Matthew D Mason
17. Chief Petty Officer, SEAL Steven “Matt” M Mills
18. Army Chief Warrant Officer 2 Bryan J Nichols
19. Chief Petty Officer, EOD Nicholas H Null
20. Petty Officer 1st Class, SEAL Jesse D Pittman
21. Senior Chief, SEAL Thomas A Ratzlaff
22. Chief Petty Officer, SEAL Robert J Reeves
23. Chief Petty Officer, SEAL Heath M Robinson
24. Petty Officer 2nd Class, SEAL Nicholas P Spehar
25. Petty Officer 1st Class, Cryptologist Technician Michael J Strange
26. Petty Officer 1st Class, SEAL Jon “JT” Tumilson
27. Petty Officer 1st Class, SEAL Aaron C Vaughn
28. Senior Chief, EOD Kraig M K Vickers
29. Chief Petty Officer, SEAL Jason R Workman
30. Air Force ParaRescue Tech Sergeant, Daniel L Zerbe
31. Bart, K-9

View Public Whiteboard

31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:

8 Thrusters, 155# / 105#

6 Rope Climbs, 15 ft.

11 Box Jumps, 30″ / 24″

Partner 2:

400m Run with sandbag, 45# / 25#
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.
To learn more about 31 Heroes click here
Intermediate:

Partner 1:

-8 Thrusters 135/95#

-6 Strict Pull ups (band if needed)

-11 Box Jumps 30/24/20″

Partner 2:

-400m Run with 30#/20# MB

then switch out with partner.

Scaled:

Partner 1:

-8 Thrusters 95/65#

-6 Deep Ring Rows

-11 Box Jumps (scale as needed)

Partner 2:

-400m Run with 20/14/10# MB

then switch out with partner.