HERO W.O.D. Saturday 8/17/19


HERO W.O.D. Saturday 8/17/19


“The most common lies a man tells are to himself.” – Frederich Nietzsche

Do you ever think, about the way you think?

Hands down, we are our own harshest critic. Most of us would never, ever talk to another human being the way we talk to ourselves. Think about the doubts we’ve had recently, whether it be about ourselves, or other people.

This is not an attempt to say we are bad people for having those thoughts. They come. But the step that must take place in the middle, is awareness. To recognize these “lies” as Nietzsche puts it, so that we can put them into their place.

As we move through our day today, let’s think about the way we think.


Each month we aim to complete one or two Hero workouts, to honor the lives of our fallen soldiers and the sacrifices they and their families have made, fighting for our country and defending our freedoms. 🇺🇸
If you would like to honor our fallen servicemen and women, please be at CFR.💪

“31 Heroes”

Almost on this exact date 8 years ago, 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. They were 17 Navy SEALs, two Navy EOD Technicians, three Naval Special Warfare Combat Support Sailors, two Army Aviators, three Army Aircrewmen, three Air Force Special Tactics Operators, and one Military Working Dog.

The 31 Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

Teams of 2.
As many rounds + reps as possible in 31 minutes of…
8 Thrusters (155/105)
6 Rope Climbs (15′ white line)
11 Box Jumps (30/24)

*1 person is on a 400 Meter Continuous Med Ball run 30/20 – switch out when they return and the other will then run


  • Grinding through some heavy grunt work in this partner style Hero workout
  • One partner is always out for a weighted run while the other works through the three inside movements
  • Athletes switch stations when one partner is back from the run
  • Teammates will pick up where the other athlete left off
  • For example: If one athlete finished 3 rope climbs, the returning partner will start on rope climb number 4
  • It is ok for teammates to use different weights, heights, or variations


  • Going heavy on the thruster today
  • Should be able to complete the weight unbroken when fresh, but likely going 2-3 sets within the workout


  • Choose a rope climb variation that you can complete 2-3 reps on the minute when fresh


  • Pick a slightly higher box than usual, but one that you feel comfortable jumping to under fatigue


  • If unable to run, complete one of the following:
    • 500 Meter Row
  • 28/20 Calorie Bike

Foot Lock
The feet take priority over everything else today on the rope climb. Without a solid foot lock, athletes feet will slip and force them to use more upper body to get themselves both up and down the rope. Push both feet together before you stand on the way up. On the way down, loosen the lock slightly to let the feet slide.

Movement Substitutions
Reduce Reps
2:1 Seated Rope Pulls
3:1 Strict Pull-ups
5:1 Pull-ups or Ring Rows

Land High
With a lot of squatting today and a higher box, let’s open the hips hard and land high instead of bottoming out on each rep. If athletes don’t open the hips hard enough, they’ll likely have to land deep in the squat. Landing in the bottom of the squat is like doing 11 more thrusters before the 8 thrusters. Get a little step into each jump if needed to generate some more momentum.

Barbell Jump
Just like on the box jump, athletes have to be aggressive with the hips to efficiently lock out the heavy weight overhead. Don’t rely on the press to get the bar up there. The more we do with the hips, the less the arms have to do. Jump the bar up instead of squatting and pressings. With each push press and thruster in movement prep, look to get more aggressive with the lower half.


  • While this is a team workout, there isn’t any rest built in
  • Pace it like a 30+ minute effort where you are steadily chipping away at each movement
  • Communicate with you partner on where you left off as you transition
  • Move a chip or create a tally mark to mark off fully completed rounds


  • Think 2-3 sets for the heavy barbell to stay consistent across the 31 minutes
    • 2 Sets: 4-4
    • 3 Sets: 3-3-2


  • Chip away at single reps, finding a steady pace between each that allows for quality reps


  • Not about going fast, just keep moving forward without stopping