Monday, 8/1/2016

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 The 31Heroes Project to remember our fallen heroes and take care of their loved ones.

Please join me on Saturday, August 6, 2016 for the 6th annual 31 Heroes WOD, which is a partner WOD. You can sign up for free to complete the workout at CrossFit Chantilly. You are not required to sign up or to participate in the fundraiser. If you would like to donate, please use this link:

Shoulders (external rotation)

5 Rounds:
7 Power Cleans
7 Ring Dips


2×50 Abmat Sit-Ups (weighted if possible)

22 Push-ups

Post your results to the comment section.


  One thought on “Monday, 8/1/2016

  1. August 2, 2016 at 7:04 am

    4:28 – 75# cleans, push-ups instead of ring dips. Did core.


  2. Nisha
    August 2, 2016 at 9:36 am

    4:25 – 65# Cleans, ring dips on box .. Sit-ups with 15# plate..


  3. May 14, 2017 at 8:37 pm

    This really is such a pretty color. I would like to try it but I’m really inept at using eyohwades. Would you apply Shale directly to the eyelids or would you use a base color underneath it? Thanks


  4. August 29, 2017 at 4:12 am

    – É verde.- Não é encarnado.- Então não se vê logo que a relva é verde?- Não percebes nada disto, neste artigo do Franzis Modenbrock Chaffoteau na KillCapitalism de 1985, diz que é vermelho.- Quem?- Está aqui outro que diz que o Eusébio é Senegalês.- Como?- O João Pinto e Castro disse que o Luxemburgo é maior que a China.- Não é nada. Olha aqui as áreas.- Pronto, depois disto está provado que a relva é vermelha.- Pronto, tá bem.- Ah, ah! Convenci-te.


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