What a mess this last few weeks have been right? COVID, Annie, and now a Hero? Yes. Life goes on…even if we’re out and want to do a workout, it’s happening, and we’ll catch it on the backside.  Adapt and overcome. Expect and be prepared for the unexpected. That’s the CF creed!

Before we do our Hero WOD today we’ll hit up our weekly back squats.   New rep scheme – keep the challenge lively.

And today, our second Hero!

And it’s a long one, so we’ve carved it up with options so when you hit your limit, you can call it or move on.

I’ll post the full version of this workout below, but this is how we’ll do it.

Teams of two or three. 31 Heroes is built for teams of two, but teams of three will give you more of a break.

Part 1: 10 min AMRAP
8x DB or BB Thrusters
6x Ring Rows – hardest progression
11x Box Step Ups or jumps

Rest 5:00

Part 2: Option 1:

10 Min AMRAP
8x DB or BB Push Press (same load as above)
6x RR
11x Box step ups or jumps


Part 2: Option 2:

If you’re smoked after Part 1: 50x HKM per teammate broken up however you want.

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 a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.

In the wake of the unimaginable tragedy, a mission was born. Following the downing of Extortion 17, a fundraising WOD—hosted at more than 430 gyms around the country with more than 10,000 participants—raised $300,000 over a four-week period to support the 30 families affected. This prompted the organizers to create 31Heroes to remember our fallen heroes and take care of their loved ones.

Humbled by the massive response and inspired by the impact on the families of these heroes, 31Heroes recognized an opportunity to reach even more families. Soon, new events and WODs were organized with the help of a growing network of passionate volunteers.

Today, as a 501(c)(3) non-profit, we assist athletes and event organizers around the country with tools and resources to continue the legacy of selflessness and comradery of August 6, 2011.

Through strategic alliances with other organizations we can ensure that all proceeds directly fund programs that support service members and their families, including the Navy SEAL community.

Since our first event in 2011, more than $1.5 million has been given back to our nation’s heroes and their families through grant-making opportunities and partnership programs. In 2015, 31Heroes launched the initiative to support treatment for veterans suffering from Post Traumatic Stress Disorder and/or Traumatic Brain Injury.

They’ve left behind more than just memories. They’ve given us a legacy to honor. Together, we can ensure the mission to honor the fallen lives on and veterans are not forgotten when they return home.

Learn more about 31 Heroes HERE.