31Heroes 2023 – Event Info!
*8/25 Update - Final Teams & Heat Assignments available HERE.* ICA's 13th Annual 31Heroes WOD & 12th Anniversary Celebration - August 26, 2023! 12 years ago, on August 6, 2011, 30 Americans and 1 military K9…
Daily WOD – Jul 17, 2023
Workout of the Day Complete for time: 1000/800m row (or 2000/1600m bike) Immediately into 5 rounds of: 15 pull-ups 7 push jerks (135/83#) Time cap: 20 minutes WOD Notes: Programming credit: modified from CrossFit main…
Daily WOD – Jul 16, 2023
Workout of the Day Complete for time: 400m run 50 wall balls (20/14# to 10/9') 400m run 50 toes to bar 400m run 50 wall balls (20/14# to 10/9') Time cap: 20 minutes WOD Notes:…
Daily WOD – Jul 15, 2023
Workout of the Day Bench press 2-2-2-2-2-2 Then complete 3 sets of: 8 deficit ring rows (3s up, 1s hold, 3 sec down) immediately into: 8 deficit push ups (3s down, 1s hold, 3s up)…
Daily WOD – Jul 14, 2023
Workout of the Day Partner interval AMRAP in 24 minutes of: 8 dumbbell thrusters (2x50/35#) 20-yd walking lunge (2x50/35#) 8 tall box jumps (30/24") WOD Notes: Partners will take turns, each performing 1 complete round…
Daily WOD – Jul 13, 2023
Workout of the Day Complete 7 rounds for time of: 200m run 10 hang power cleans (135/93#) 5 ring muscle ups Time cap: 20 min WOD Notes: Pick a hang power clean weight that allows…
Daily WOD – Jul 12, 2023
Workout of the Day Shoulder press 1-1-1-1-1 Push press 1-1-1-1-1 Push jerk 1-1-1-1-1 Cash out: 100 handstand shoulder taps WOD Notes: On a 24 minute clock, find a heavy 1 rep of each lift: shoulder…
Daily WOD – Jul 11, 2023
Workout of the Day Complete 27-21-15-9 reps for time of: Calories (row or bike) Thrusters (95/63#) Time cap: 20 minutes WOD Notes: Programming Credit: CrossFit Games (Open 15.5 & AGOQ Test 23.4). The Games version…
Daily WOD – Jul 10, 2023
Workout of the Day Complete AMRAP in 15 minutes of: 10 alternating dumbbell snatches (70/50#, 5R/5L) 8 burpee box jump overs (24/20") WOD Notes: The prescribed dumbbell weight is heavier than usual...whether or not you…
Daily WOD – Jul 9, 2023
Workout of the Day Back squat 1-15-1-10-1-5-1 Then AMRAP in 3 minutes of: Double unders WOD Notes: We performed a similar workout using overhead squats on 3/11/23. If you know your 1 rep max back…