7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Mikko Salo 19:19. Chris Spealler 20:56. Graham Holmberg 24:37. Post time to comments.
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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.
24 comments:
Big Dawgs:
As rx’d
Women
95# thrusters
200# deadlift
1.5 pood kettlebell
The Porch:
Five rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Women
95# thrusters
200# deadlift
1.5 pood kettlebell
Pack:
Five rounds for time of:
7 Handstand push-ups or progressions
95 pound Thruster, 7 reps
7 Knees to elbows
185-205 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 1.5 pood
7 Pull-ups
Women
65# thrusters
95-125 deadlift
1 pood kettlebell
Puppies:
Five rounds for time of:
7 Handstand push-ups (progressions okay)
10-25 pound Thruster, 7 reps
7 Knees raises
15-45 pound Deadlift, 7 reps
7 Squat thrusts
7 Kettlebell swings, 5-15 pound
7 Pull-ups (beginner or assisted)
Scaled WOD courtesy of BrandX.
3 heroes in a row! This ain't your granny's bingo game! (I bet we'll still be talkin' about it when we are grannies.)
Happy Birhtday, Will Pugh!
happy birthday will!!!!!!!!!!
not many takers on yesterday's hero...let's see if there are any takers today....
I'm takin this one way down. i'm so tired and sore and i am just asking for trouble to try and get 49 HSPU today, barely made yesterdays. going to have to scale back to something less. Hmmmm But I will be there.
Game on!
i'm the only one that showed up this morning! whats up with that!?
i ran it alone with some scales. it wasn't pretty wodding alone...but i'm not sure my time would've been that much better with others around.
32:08
5 rounds
75# thrusters
165# deadlifts
53# kettlebell
there are no breaks anywhere in this one after the heart ramps up on the thrusters...ugh. this is a long one.
Mice cori
I am totally Pack this time.
tanks kelly!
:)
ok, for real, soreness is setting in ways i didn't know possible.
Meow!!!!! hahaha Kelly!
My game: 7 rounds at pack weight.
I'm with Paul. I am doing my first 5K in a long time this Sat. and I don't want to die. Pack is all I got in me.
the kitty is out, maybe do "The Four"
Dog Pack today 25:45
Well done Alex
5 rounds,
45 lb thrusters,
115 lb deadlifts,
1 pood kbs,
green band assist pull-ups,
36:47.
brutal!
My friend Rick does Crossfit at an Air Force base in Ohio (he is a Marine who works there as a civilian). Anyway, their box was featured in an Air Force news video - (he is not in the video) here is the link:
http://www.youtube.com/watch?v=SEeexd79-uM&feature=player_embedded
Great video! I will send that to Nate. He is an Air Force guy, too!
31 min Rx
good job Judy
I think you needed more weight for those thrusters Drew. Hee Hee
5 rounds @ Pack- 36:39
Mean, Mean, Mean, Mean!
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