Memorial day W.O.D. (Crossfit)

[Bighouse]

Yesterday to pay respect, the crossfit gym I go to did the hero WOD called "The Seven"

The story behind this workout is:

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.

Here is the WOD

“The Seven”

Seven rounds for time of:
7 Handstand push-ups
135/95 pound Thruster, 7 reps
7 Knees to elbows
245/155 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 70/45#
7 Pull-ups

My time was just under 49 minutes and I only did 95lb thrusters and 185lb deadlifts. To date this is the hardest crossfit workout I have done.

Anyways, just though I would share.

 

[EXSOCAL]

Re: Memorial day W.O.D. (Crossfit)

Nice bro!

We did "The Murph", named after Navy SEAL Michael Murphy.

WOD:
"Murph"

L-1 - Buddy Murph
With a partner-complete the following for time:
1 mile run (800 m per person)
100 pull-ups
200 push-ups
300 squats
1 mile run (800 m per person)

L-2 Murph
1 mile run
100 pull-ups
200 push-ups
300 squats
1 mile run

L-3 Murph
Do L-2 with a weight vest, boots and utes or turn-outs.


Great workout

 

[Bighouse]

Re: Memorial day W.O.D. (Crossfit)

I have done the murph and it is very difficult as well.

 

[Logistics]

Re: Memorial day W.O.D. (Crossfit)

Never forget, 2.14.1979 - 12.30.2009. She was my sister and will be missed.

 

[swarrick]

Re: Memorial day W.O.D. (Crossfit)

Here is the WOD we did for Seal Team 6 after they turned Osama's lights out. This was a MotherF$%ker, cleared it in 69:26 RX'd. Hope to see other people out there take this on it is a Hell of a WOD....

6 groups of exercises in honor of Seal team 6

40 53/35 K-bell swings
400 yard run
20 53/35 K-bell sings
800 yard run

20 135/90 cleans
400 yard run
10 135/90 cleans
800 yard run

20 each arm 53/35 K-bell Snatch
400 yard run
10 each arm 53/35 K-bell Snatch
800 yard run

20 135/90 dead lift
400 yard run
10 135/90 dead lift
800 yard run

20 incline push ups
400 yard run
10 incline push ups
800 yard run

90/50 200 yard Farmers walk
25 Box Jumps
90/50 200 yard Farmers walk

 

[cali_tz]

Re: Memorial day W.O.D. (Crossfit)

wow... these are extreme workouts. ANyway, having tried personal trainers and other methods, clearly crossfit is the way to go. It's the only way to work out, esp for getting in shape for fieldcraft type of activity. IMHO.

 

[FPO]

Re: Memorial day W.O.D. (Crossfit)

CrossFit seems to be the most practical of all the physical fitness disciplines put there right now? I have been doing the CrossFit workout of the day on my own and they are very tough.