NEWS
- EVENT: Sudbury Halloween 5K or Kid’s Fun Run! The race is TOMORROW Sunday, October 23rd at Haskell Field in Sudbury at 11am. Come out and run with the Daybreak CrossFit crew (who usually roll about 10-20 deep) that has supported this great community race each of the last 4 years. Details HERE. Note: Online registration has ended. Register onsite Sunday. There will be Rise-N-Grind at 8a but NO Open Gym.
WOD
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
Post Time to Comments.
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.
36:25 rx. ~4 min off PR but one of my fav hero WODs. Awesome 7am energy today. Everyone just got at it.
32:27 4 handstand kick ups (got 10 or so), 55#, knees up (sit ups last 2 rounds – hand, 115#dl, 44/35# (last 3) kb, ring rows – last 2 bc hand ripped
5+3
1ab mat +10lb plate
#70 thruster
Some k2e each round rest knee-ups
125DL
#35 kb
4+29 RX I will take this as last time I did this scaled and got 5+ rounds.
5+14 Rx
29:29rx (3:04pr)
31:37 2ab mats, 55#, knee up, 115#, 44#, blueband pu
At cap 6+15
Rx wt- did PP instead of thruster
K2e not to standard.
Such a great workout, great group- LOVE daybreak!
At cap…
6+35
Mods: 2 Ab mats for hspu / 65# thrusters / 105# DL’S / 44# KB swings
5+35 Rx ……those Thrusters!!! Great Hero WOD
4 and 19. 95# DL, 45# Thruster, 35# KB, hspu off bench on knees, kipping knees up, red band pull ups. Last time I did 5 and 7 but with 35# thruster, 26# KB, push ups for hspp and ring rows for pull ups, so an improvement, I think!
6+4. 155# DL/65# thruster/35# kb/sit ups/2abmats/ring rows. Great workout and good working with you today Michael!
5+14Rx at the 35 cap. I definitely will do this again, as I was extremely polluted today! what else is there to do during a huge rainstorm!
Great BBClub with chris, Zev & lourdes. Awesome looking cleans… and congrats to Chris on the MASSIVE 20# power clean pr. awesome work. fun to watch
I second that on the BB club – awesomeness all around!
Drop in at LaLanne Crossfit in SAN Fran.
AMRAP 35 w/partner: 2 + 85 Rx
44 Deadlifts, 185/135 lbs
44 Dumbbell Push Press, 30/15 lbs
44 Box Jumps, 24/20 in
44 AbMat Sit-ups
44 Push-ups
44 Wall Balls, 20/14 lbs
44 Dumbbell Snatches, 30/15 lbs
44 Burpee (no push-up)s
44 Row Calories
With a partner, split as desired.
6+9 Rx
Either 6 or 7 rounds @35:15 or so
175# DL/44# KB/75# Thurster/3AbMat HSPU/Knee almost but not quite Ups- great work John!!
5+22? 155# DL/85# thruster
5+12 (1 ab mat)
thrusters felt good