Thursday, June 16, 2011

I27 - THE SEVEN

Seven 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

Mikko Salo 19:19. Chris Spealler 20:56. Graham Holmberg 24:37. Post time to comments.



Enlarge image

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:

Carport Crossfit said...

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.

Amber said...

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.)

Carport Crossfit said...

Happy Birhtday, Will Pugh!

Cori said...

happy birthday will!!!!!!!!!!

not many takers on yesterday's hero...let's see if there are any takers today....

Old Man said...

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.

Rachel said...

Game on!

Cori said...

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.

Old Man said...

Mice cori

Judy Ranelli said...

I am totally Pack this time.

Cori said...

tanks kelly!
:)

Cori said...

ok, for real, soreness is setting in ways i didn't know possible.

Amber said...

Meow!!!!! hahaha Kelly!

Paul said...

My game: 7 rounds at pack weight.

Rachel said...

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.

Old Man said...

the kitty is out, maybe do "The Four"

Old Man said...

Dog Pack today 25:45

Old Man said...

Well done Alex

Judy Ranelli said...

5 rounds,
45 lb thrusters,
115 lb deadlifts,
1 pood kbs,
green band assist pull-ups,
36:47.


brutal!

Judy Ranelli said...

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

Amber said...

Great video! I will send that to Nate. He is an Air Force guy, too!

DREW said...

31 min Rx

Old Man said...

good job Judy

Old Man said...

I think you needed more weight for those thrusters Drew. Hee Hee

Rachel said...

5 rounds @ Pack- 36:39
Mean, Mean, Mean, Mean!