Each minute of the WOD is devoted to one of these heroes. Think of them when the going gets tough! “31Heroes – Workout to Remember” In teams of 4, complete as many reps as possible…

2019 CrossFit Games Event 3 - ICA Version 3200 meter ruck (5/15/25/35 pounds) WOD Notes: Athletes will complete 4 laps of the 800m route, adding weight each round. Men and women use the same weight.…

Shoulder Press 2-2-2-2-2 Then Alternating Tabata (8 rounds each) of: Shoulder presses (50% 2RM) Sit ups WOD Notes:  Compare to 130308.

"Nasty Girls" Complete 3 rounds for time of: 50 air squats 7 muscle ups 10 hang power cleans (135/95#) WOD Notes:  Compare to 180718. 31 Heroes Notes:  There have been a few updates to the…

2019 CrossFit Games Event 1 - ICA Version Complete 4 rounds for time of: 400m run 3 rope climbs 7 snatches (135/95#) WOD Notes:  For the games athletes, the rope climbs were legless and the…

Front Squat 1-15-1-10-1-5-1 Event Notes: Click HERE to see the 31Heroes teams and heat times! We can't wait for Saturday!!!

Complete 20-16-12-8-4 reps for time of: Hang power cleans (135/95#) Toes to bar Community Notes:  Happy Birthday Elissa!

AMRAP in 15 minutes of: 10 pull ups 20 wallballs (20/14# to 10/9') 40 double unders

Bench Press 5x5 Then Complete 3 rounds NFT: 15 floor presses (50% 1RM bench press) 20 floor wipers (50% 1RM bench press)