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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.
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24 comments:

  1. Carport CrossfitJune 15, 2011 at 10:57 PM

    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.

    ReplyDelete
  2. AmberJune 15, 2011 at 11:44 PM

    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.)

    ReplyDelete
  3. Carport CrossfitJune 16, 2011 at 12:17 AM

    Happy Birhtday, Will Pugh!

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  4. CoriJune 16, 2011 at 5:04 AM

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

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

    ReplyDelete
  5. Tin ManJune 16, 2011 at 6:33 AM

    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.

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  6. AnonymousJune 16, 2011 at 7:14 AM

    Game on!

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  7. CoriJune 16, 2011 at 7:26 AM

    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.

    ReplyDelete
  8. Tin ManJune 16, 2011 at 8:34 AM

    Mice cori

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  9. Judy RanelliJune 16, 2011 at 8:37 AM

    I am totally Pack this time.

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  10. CoriJune 16, 2011 at 8:57 AM

    tanks kelly!
    :)

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  11. CoriJune 16, 2011 at 9:42 AM

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

    ReplyDelete
  12. AmberJune 16, 2011 at 9:45 AM

    Meow!!!!! hahaha Kelly!

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  13. PaulJune 16, 2011 at 10:15 AM

    My game: 7 rounds at pack weight.

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  14. AnonymousJune 16, 2011 at 12:24 PM

    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.

    ReplyDelete
  15. Tin ManJune 16, 2011 at 12:25 PM

    the kitty is out, maybe do "The Four"

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  16. Tin ManJune 16, 2011 at 7:47 PM

    Dog Pack today 25:45

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  17. Tin ManJune 16, 2011 at 7:50 PM

    Well done Alex

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  18. Judy RanelliJune 16, 2011 at 8:30 PM

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


    brutal!

    ReplyDelete
  19. Judy RanelliJune 16, 2011 at 8:44 PM

    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

    ReplyDelete
  20. AmberJune 16, 2011 at 10:31 PM

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

    ReplyDelete
  21. DREWJune 17, 2011 at 4:03 AM

    31 min Rx

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  22. Tin ManJune 17, 2011 at 6:41 AM

    good job Judy

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  23. Tin ManJune 17, 2011 at 6:41 AM

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

    ReplyDelete
  24. AnonymousJune 17, 2011 at 8:33 AM

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

    ReplyDelete