Are you registered for the 31 Heroes W.O.D. to be held at CrossFit Frederick on August 6th at 9am? NO, check this OUT!


A. Thirty seconds ON/thirty seconds OFF for 10 minutes do as many 10-meter shuttle runs as possible.

B. Chest Press 8x8. Load remains the same. 30 second rests.
*Compare to 10/21/15.

C. Complete as many rounds/repetitions as possible in 12 minutes of:
     10 Dips
     50 Double-unders
*Compare to 11/15/13

D. Mobility 101 @ 10:00am:
     Point of Interest: Shoulder Girdle

E. Strength 101 @ 6:00pm:
     Hang Muscle Snatch 6x2.
     Power Snatch 6x2.
     Hang Squat Snatch 6x1.
*Increase loads. Rest 2 minutes between sets.

Post runs/load/rounds & reps to Members Area.