The Seven
7 Rounds:
7 Handstand Push Ups
7 Thrusters (135/95)
7 Knees to Elbow
7 Deadlift (245/175)
7 Burpees
7 Kettlebell Swings (70/53)
7 Pull Ups
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Compare Scores HERE
The Seven
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.
Daybreakers Competing at CrossFit Free
Best of luck to Kristin and Nicole who are competing today at CrossFit Free! Information about the competition (heat times, location, etc.) can be found HERE
“The Seven” 5+26…. Struggled hard on the thrusters during this one today….also need to learn how to count, put the wrong score on the board.
The Seven 32:04, 95# DL, 26# KB, 35# thrusters, knee push ups, banded pull ups, knee ups
“The Seven” 32:50 – 3 ab mats, 55#, 95#, 26# KB, RDs
The sevens: I was looking forward to doing this RX, but I had some trouble pulling on the pull-ups and knees to elbows. RX weight on everything. Substituted ring rows for pull-ups and Abmay sit ups for knees to elbows. 5+6.
34:56 rx
Great job!
The Seven: 6+ 22 at the cap. 44#KB, 120#DL, 65# thruster. Glad just to keep moving today. Great job, 7am!
The seven 34:18 DL 165, thruster 75. Think this is my first time doing this one. Was tough!
27:03 DL 135# thruster 75#
Thrusters #35, DL #95, #26 kettle bell, knee ups, push ups for HSPU, and RR for pull ups. Did 5 + 7.
“The Seven”- 32:33 rx
I did this wod about 3 years ago. This is almost a 20 minute pr.
Awesome!
32:28 rx (3 min PR). This WOD always sucks the life out of me. One of the toughest grinders out there in my opinion, but that’s why we do Hero WODs… to reflect and give thanks to all who served. Great 9:00a class… big energy today!
6+19 Rx. Last time we did this, a few things were different. We had a cap of 25m rather than 35m (Bill’s notes from the day confirm that). I completed 4+3 at 115#. Today was Rx, but I miscounted rounds, and had to rely on others for the details, so I I’m not counting this as official until I do it again.
32:20 with too many mods to list
20:42 rx