Saturday August 1st – Diamond Hill CrossFit
Call Us: (401) 721-5582

Saturday August 1st


Saturday August 1st

Army Sergeant Alexander J Bennett
Petty Officer 1st Class, SEAL Darrik C Benson, PO1 SEAL
Chief Petty Officer, SEAL Brian R Bill
Air Force Para Rescue Tech Sergeant, John W Brown,
Chief Petty Officer, SEAL Christopher G. Campbell
Army Chief Warrant Officer 4, David R Carter
Petty Officer 1st Class, Information Systems Technician, Jared W Day
Navy Master at Arms, Petty Officer 1st Class John “Jet Li” Douangdara
Army Specialist Spencer C Duncan
Chief Petty Officer, SEAL John W Faas
Army Staff Sergeant Patrick D Hamburger
Staff Sergeant, Air Force Combat Control Team Andrew W Harvell
Chief Petty Officer, SEAL Kevin A Houston
Lieutenant Commander, SEAL Jonas B Kelsall
Master Chief, SEAL, Louis “Lou” J Langlais
Chief Petty Officer, SEAL Matthew D Mason
Chief Petty Officer, SEAL Steven “Matt” M Mills
Army Chief Warrant Officer 2 Bryan J Nichols
Chief Petty Officer, EOD Nicholas H Null
Petty Officer 1st Class, SEAL Jesse D Pittman
Senior Chief, SEAL Thomas A Ratzlaff
Chief Petty Officer, SEAL Robert J Reeves
Chief Petty Officer, SEAL Heath M Robinson
Petty Officer 2nd Class, SEAL Nicholas P Spehar
Petty Officer 1st Class, Cryptologist Technician Michael J Strange
Petty Officer 1st Class, SEAL Jon “JT” Tumilson
Petty Officer 1st Class, SEAL Aaron C Vaughn
Senior Chief, EOD Kraig M K Vickers
Chief Petty Officer, SEAL Jason R Workman
Air Force ParaRescue Tech Sergeant, Daniel L Zerbe
Bart, K-9

Live Stream

General Warm-up:

400m Run.


1 minute bottom squat, Foam Roll Lats – 1 minute each arm.

Specific Warm-up:

2 Rounds of 5 Thrusters (Barbell), 10 Step-Ups, :20 sec Plank.

Part 1:

Movement Warm-up EMOM 7 – Alternate through 4 Thrusters(1st Round -60% of WOD Wt., 2nd 80%), 4 Box Jumps(1st Round lower, 2nd WOD), 1 Rope Climb. Use 4th minute to increase weight on Thruster to closer to WOD weight.

Part 2:

“31 Heroes”

8 Thrusters
6 Rope Climbs
11 Box Jumps. Partner #1 works.

Partner #2 400m run w/sandbag (45/25).

RX: 155/105, 30/24, L2: 135/95, 24/20, L1: 95/65, 20/18


RC -> Rope Pulls, Box Jumps -> Step Ups


Walk 100-200m


Heavy Thrusters, RC and high Box Jumps will be a test of focus and endurance, with SB run will not being a rest. Grind it out.

Leave a Reply