CrossFit Fifty- Located on the island of Oahu at 320 Dalene Way Honolulu, Hawaii 96821
Saturday, August 20, 2011
31HEROES WOD has been released
Please read EVERYTHING before contacting us with questions.
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
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 9 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 on
in honor of these heroes. While this fundraiser may
be centered around CF, the true intent is to bring a community t
ogether 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
Saturday, August 20, 2011
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