Monday September 2nd – Diamond Hill CrossFit
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Monday September 2nd


Monday September 2nd

On the morning of June 1, 2007, Staff Sgt. Travis Atkins’ squad was conducting route security in the town of Abu Samak, Iraq, when his team observed two suspected insurgents attempting to cross the route they were securing. After one of Atkins’ teammates yelled at the two insurgents to stop, they began acting erratically. Atkins led his vehicle to the suspected insurgents and dismounted with his platoon medic in an attempt to interdict and search them. As he reached them, one of the insurgents began to resist the search and hand-to-hand combat ensued. Realizing the insurgent had explosives under his clothes, Atkins heroically fought the insurgent, keeping him from reaching the suicide vest he was wearing. As the hand-to-hand battle continued, the insurgent was able to reach the suicide vest under his clothing. Atkins wrapped the insurgent up and threw him to the ground, away from his Soldiers who were standing a few feet away. Aware of the imminent danger, Atkins threw himself on top of the suicide bomber, pinning him to the ground and shielding his Soldiers from the explosion while bearing the brunt of the blast as the bomb detonated. In this critical and selfless act of valor, which mortally wounded him, Atkins saved the lives of three other Soldiers who were with him. “I GOT IT” was one of the last things SSG Atkins said before he passed away, after his fellow squad leader asked if he needed any help.

This workout was designed by First Sergeant Jesse Dombroskas of Delta Company, 2nd Battalion, 14th Infantry Regiment. Said Dombroskas, “…SSG Zachery Adkins had his distinguished service cross upgraded to the Medal of Honor. I was charged with coming up with a Hero WOD in his honor. We have conducted this workout as a battalion and task force in honor of SSG Atkins.” Dombroskas said, “I have been heavily involved in fitness for the last 20 years, especially after I joined the Army in 2002. I have been coaching and mentoring soldiers on physical fitness for the better part of the last 14 years.” “After executing the final run with the kettlebell, your grip strength should be mostly gone. Being able to hang for 75 seconds and overcome the pain in your forearms and hands knowing in your mind that if you drop you’ll owe 75 burpees, embodies the spirit of these words [“I GOT IT”].”

“…I wanted the workout to hurt… [but] the physical discomfort … pales in comparison to the everlasting pain SSG Atkins family and brothers in arms will feel for the rest of their lives.”

“It was my honor to develop this workout and execute it on the day SSG Atkins son accepted the Medal of Honor on his father’s behalf. Our Battalion will… continue to execute [this workout] every coming year on the 1st of June.”


“SSG Atkins”

Partner WOD

For Time: (Break up equally)
800 meter KB Run
50 Box Jumps
50 Wall Ball Shots
1 minute Bar Hang  (:30 sec each)
50 Kettlebell Swings
50 Ball Slams
200m Farmer’s Carry
1 minute Bar Hang (:30 sec each)
50 Push Presses
50 Jumping Pull-Ups
50 Tire Flips (Big/Med)
200m Farmer’s Carry
1 minute Bar Hang (:30 sec each)
50 Burpees
800 meter Kettlebell Run
*80 second Bar Hang (40 Sec each)

*Penalty for breaking during the 80-sec (40 sec each) bar hang: perform 50 additional burpees

RX 44/35, 20/14, 95/65. L2 35/26, 16/12, 75/50, *60 sec Bar Hang. L1 26/18, 14/8, 55/35, *40 sec Bar Hang

Notes: For the 1-minute bar hangs, athletes may accumulate 1 minute total (break if necessary, but only count time while hanging). However, for the 80-second bar hang, a 50-burpee penalty is assessed for breaking the hold. Only one penalty will be assessed, even if the athlete breaks multiple times. For the burpee penalty, perform the burpees after completing the cumulative 80-second bar hang to finish the workout.

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