Archived WODS

This is an archived history of Narrows CrossFit WODs. For the latest WODs, check here.

August 18, 2012

31HEROES Mission:

The 31Heroes Project came about in response to the Chinook helicopter crash that took place on August 6, 2011 killing 30 military service members and one military working dog. Our first event was a fundraiser workout held four weeks after the day of the crash. In that short time, over 430 gyms hosted an event, more than 10,000 people participated, and $300,000 was raised and given directly to the 30 families affected. Through this event we quickly discovered that many of us in the CrossFit community have a strong desire and will to support those that have given the ultimate sacrifice to our country and its citizens. Men and women of our armed forces are giving their lives constantly, sometimes with minimal recognition for their sacrifice or that of their family’s sacrifice. However, when 31 of our brave were killed in action on August 6th, we could not naively standby. For us, the sacrifice of our 31 heroes was a catalyst, driving us to realize that it is our responsibility as Americans to take care of all surviving families of our fallen military heroes. These men and women have died protecting our freedom and in response we will take care of their loved ones. 31Heroes became “The 31Heroes Project”. If it weren’t for the sacrifice these 31 made, we wouldn’t be here, called to action and on this mission. Our gratitude for the sacrifice of the 31 could not be greater and because of it, we are setting out on this task of showing each American family that has had to sacrifice a loved one that we support them and stand behind them. All funds raised will go to programs that support surviving families of all military heroes that have been killed while protecting our freedom.


“31 Heroes”

AMRAP 31 minutes (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 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.