Photo Courtesy of CrossFit.com
The Seven
7 Rounds of:
7 Handstand Push-ups
7 Thrusters (135/95#)
7 Knees-to-Elbows
7 Deadlifts (245/185#)
7 Burpees
7 Kettlebell Swings (70/53#)
7 Pull-ups
Post Scores to Comments.
Box Brief
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.
Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
The Seven
29:46 – 5 HSPU, 75# thrusters, 155# deadlift, 45# kb
The sevens 27:27
HSPU/95#/TTB/3rounds DL then stopped. Back not feeling it/Burpees/70KB/
Butterfly pull ups.
The Seven:
25:08 (115 Thruster/225 DL, and BJ in lieu of Pull Ups today)
The Seven: 24:41
HSPU with 2 abmats
Thrusters @ 45#
Knees to elbows
Deadlifts @ 95#
35# KB
Green-banded PU (strict 1st 3 rounds; kipping the rest)
RIP officers.
The Seven: 31:51, Substituted 7 HSPU for 2 wall-walks / 75# thrusters, 155# deadlifts, 45# kb
that one was a doozy
The Seven
25:00 ish some db jumped in on the lat pull down machine on my final round :(.
Hand release push ups
Thrusters 35#
Kip knee ups
Machine deadlifts ~80#
Burpees
DB swings 22# 4ea side
Lat Pull Down 75#
Hamstring felt ok but went light on dl just in case.
5 mins du practice ( not coming today but I didn’t rest btw WOD and practice so I felt smoked)
And when are you back??? Let’s go already!
The Seven: 25:56, 2 WW, 85# thrusters, 165# DL, 55# KB, combo of TTB & KTB – really trying to work the kip.
SWOLE: 3 rounds, 15 GHD situps / 5 ring rows
FLEXY: ROMWOD
31:21
65#, 35#, #125
Sooooo hard 😬
65# Thrusters. We are not worthy, Kate. That is heavy!! Kudos to you
I felt every pound of that heaviness Teri!! But thank you!! Hope you are enjoying Mexico!!
The Seven – 23:16rx
Jumped in with the nooners. Struggle bus 🚌 today.
37:33 used 165# for the DL.
Better than yesterday! That’s what matters. Proud of you.
Aw, thanks Max!
1. Comptrain snatch work
2. The Seven: 23.27rx
Feeling lucky to be able to exercise today.
33:15; 85# thruster, 185# DL, 53# KBS
Sevenses 25 ish, 5 rounds: DB press 2×35, DB front squat 2×35, strict knee raises, sumo DB deadlift 2×70, DB snatch 4×35 ea side, strict pull-ups
Oops. “Sevenses is the book I’m reading… no disrespect, Seven.
Come back home already!
The Seven- 33:43 rx
RIP Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
Those last 2 rounds were gutsy my man. Love the effort!
28:56
3 hspu + 1 wall walk
Trusters @ 75#
Deadlifts @ 155#
Kb swings @ 45#
Thursters* 🤦🏻♀️
I like trusters! Makes them sound less ominous:). But 75#. Wow! Nice
Handstand push-ups are looking good Tara. Keep it up!
The Seven – 23:58
Thrusters @ 75#
HSPU 5rds / last 2rds Hand release PU.
First true test of the shoulder in 2.5 months. Very happy I made through 5 rds of HSPU. Progress.
Travel WOD: 21-18-15-12-9-6-3 burpees, air squats, sit ups 8:54
The Seven: 32:something
First 4 Rds Rx, then modded all to hell
Didn’t go how I wanted, but that doesn’t matter. Honored to remember the fallen. Rest easy, warriors.
Got the work in brother. That’s what matters.
7 Rounds:
2 wall walks/85# thruster/knee2elbow/185# dL/53# kb/burpee/pull-ups kipping
34:27
7 rounds:
3 HSPU w/ abmat/75# thruster/knee2 elbow/ 205# dl, 53# Kb
32:43
The Seven:
28:36 (f) Rx
Only made it 5 rounds, wasn’t feeling to good that took everything out of me.
Rest easy 7
38:26, with 165# deadlifts
Nice work gf, thanks for the push!
The Seven: 21:32rx
Rip. Lucky to be able to feel some discomfort to honor the fallen.
Ummmmm…that nasty.
The Seven: 5 + 21
(kb sp, 35# thrusters, kipping k2c, 85# dl, 30# kb, banded pu)
THEN, my hands ripped open around 24 minutes. I finished off with 2 rounds
7 push-ups, 7 air squats, 7 sit-ups, 7 box jumps, 7 burpees, and 7 lunges. Finished at 28 minutes.
27:12 Rx
On fire today!
This was hard…
27:54
5 HSPUs (getting better at kipping)
95lbs for first two rounds and then 75 lbs for the rest (thrusters)
DL = 205lbs
The Seven: 28ish at 115 thruster and 245 DL
Honored to do this workout in memory of these seven heroes.
Strong work today Worldwide!
The 7’s: 30:26 35#kb presses, 95# thruster, knees to chest, 245# dl, 70# kbs, and kipping pull-ups.
Strong work all around tonight!
The Seven: 27:30
2 wall walks, 40# thrusters, knees to chest, 85# DL, burpees, 25#KB, purple banded pull ups
The Seven: 28:22
20# KB Push Press
40# Thrusters
Knee to Chest
85# DL
Burpees
30# KB swings
RR
24:00
Push press #35
Thrusters #45
DL 85
KB #30