CrossFit December 31, 2014:

“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible):

8 Thrusters (155/105#) / Competition: (135/95#) /Performance: (75-115/55-75#) /Fitness: (45-65/35-45)

6 Rope Climbs (15 ft. ascent) / Competition: Same / Performance: 6 Strict Ground to Standing per Rope Climb / Fitness: 4 GTS per Rope Climb

11 Box Jumps (30/24″) / Competition: (24/20") / Performance: (20/20") / Fitness: (Find Height)

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.

Barbell and Oly Club:

Starting Strength
Find your Deadlift 5 Rep Max.
5 Perfect reps - Stop if it doesn't look good.
Shoot for 10 pounds heavier than last week

Shoulder Press 3x5
Use the same weight for each set.
Rest as needed between sets.
Same weight all 3 sets.
Go 2.5lbs heavier than last time.

Strenght Bias:
Narrow Grip Overhead Squats 5x3
Rest as needed between sets.
Narrow-Grip Overhead Squat @ 3311 Tempo . Build Up

Find your Shoulder Press 3 Rep Max.

Barbell Club: Optional accessory work.
Bar Dips 3x10
Rest as needed between sets.
If 10 reps is too easy work on 10 reps @ 1212 tempo

Maintenance Bias:

Five sets of:
10 Shoulder to Overhead (135-155/105-95 lbs)
Rest 2 minutes

Perform every rep as a power jerk – do not push press. The goal is to establish a good rhythm of efficient movement so that you can become faster as the sets go. Please note times and learning from each set. 

Sport of Fitness:

Every minute, on the minute, for 12 minutes:
Minute 1 – 2-3 Rope Climbs (15′)
Minute 2 – 10 Meters of Handstand Walk
Minute 3 – 6-8 Ring Dips with a 2-Second Pause at Full Extension
Minute 4 – 30-40 seconds of Hollow Rocks or Holds

Every minute, on the minute, for 30 minutes:
Minute 1 – 20 Kettlebell Swings (24/16 kg – full vertical bell)
Minute 2 – 10 Walking Lunges with Kettlebells or Dumbbells (heavy!)
Minute 3 – 15 Burpees to 6″ Overhead Target