xfit1-1
WARM UP

Coach choice

WOD

“The Seven”

Seven rounds for time of:
7 Handstand push-ups
7 Thrusters 135/95
7 Knees to elbows
7 Deadlift 245/175
7 Burpees
7 Kettlebell swings 70/50
7 Pull-ups
**Scaling options available in class

CIAMemorialWall_th-1
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.

About crossfit22

Trainers: Kathy Gunther 801-652-4745 Liz McBride 801-913-4096

3 responses »

  1. Joni says:

    This WOD was super hard…its so deceiving. 34 and some change. ripped my hand in round 4 and had to modify kte and pull ups=also scaled my thruster weight to 75# kudos to Julie and Amanda for pushing through that 95# thruster!

    for those of you asking about Sprints here it what we did today-it was hard but so awesome once it was over

    Here it is for today:

    600M (1 time around the track) 2 times up bunker hill-easy pace
    Stretch, get as loose as you can these runs can be very taxing on the hamstrings, hips, and knees.

    4 Rounds- Run 805-90% try to keep your times consistent

    50M rest 30
    100M rest 30
    150M rest 30
    100M rest 30
    50M rest 30
    Run the hill
    Rest 2 min

    After the 4 rounds rest 3-4 minutes and run bunker hill at 60% 4 times no breaks. Run to the top walk down and turn around and do it again.

    Enjoy!

  2. Andrew says:

    I’m really sad I’m missing this one šŸ˜¦

  3. Jo says:

    If you have seen zero Dark Thirty. This is in the movie

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