06/09/10 WOD

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.



The Seven

Seven rounds for time of:

7 Handstand push-ups

7 Thrusters

7 Knees to elbows

7 Deadlifts

7 Burpees

7 Kettlebell swings

7 Pull-ups


*Recommended Weight

Level I

Thruster- 65m/45w


KB Swings- 26m/15w

Level II

Thruster- 95m/65w

Deadlift- 185m/135w

KB Swings- 35m/26w

Level III

Thruster- 115m/75w

Deadlift- 225m/185w

KB Swings- 53m/35w

Main Site Rx’ed

Thruster- 135m/95w


KB Swings- 70m/53w

Make sure after if you came to crossfit Mon, Tues and Wed that Thursday is a rest day!  These workouts have been brutal and your body needs the rest.


06/08/10 WOD Results




Posted on: June 8, 2010admin

14 thoughts on “06/09/10 WOD

  1. Lindsay, you left out the 7 laps! Just teasing, but you really left out the 7 seconds of thinking, “Oh S***”.

  2. My arms, legs, and core are not working correctly as they have no energy left in them. Tore my hand on pullup 7 of round 7. And finished well beyond the 40min cut off time with level III. But a great workout.

  3. Watch out Chris Spealler! I was only 15 minutes, 8 seconds behind you! 🙂 My hell… Mikko and Spealler are machines! Lindsay, I will gladly take a rest day tomorrow. Loraine: 7 seconds? Try 7 hours! I swear I was up all night thinking about this one. To be honest, in my opinion this is one of the funnest ones we’ve done in a while. I know… I’m sick and need help.

  4. I agree with you Brody, I loved this one, but I too was 13 minutes and 46 sec behind Spealler, and I could only level three one of the exercises hahahaha! But people better watch out because I have little dog syndrome and one day, very far away, I will be able to level three everything with the worse times hahahaha. Good job everyone at 9am you kicked butt!!!!!

  5. Brody you’re not the only one. I haven’t done this one yet today, but I really enjoyed yesterday’s workout. I left thinking, “that was a really awesome workout and I must be sick for thinking that!” 🙂

  6. Wow this was a tough one! Jer and I did it together in an empty Crossfit gym (our tax dollars at work) and wow!

    41:03 LIII for me
    32:17 LII for Jer.

    Glad we did it, but more glad that it is over.

    We are missing you all!

  7. I too am sick and twisted as I loved this workout!!! It definitely goes on the favorite list! Thats probably worse…I have a favorite WOD list..hahaha 🙂

  8. I finally figured out cross fits goals. We all can now commit crimes because not only are we fast and strong, but we have ripped all the skin from our hands and they will not be able to match our finger prints at the police station! No, just teasing about the crime thing, but not kidding about the skin thing, I kinda shed a tear every time I put my hands in water. 🙂

  9. Brody, if we’re sick….I don’t wanna be WELL! Haha. It’s the best kind of sickness to have. Crossfit-itis! I like it.

    I chose to do the Fire Breather level today, every handstand pushup touched my head to the ground, etc. I got a DNF and I’m ok with that. I had to leave after 34 minutes cuz I had a client waiting for me. Also, I think sometimes SLOWING down enough to DO IT RIGHT is more important than time. 🙂

    K CHAMPIONS, I’ll see you at 5 am tomorrow!

  10. Wow this looked like a good one… I took today off as needed the rest from Mon and Tues…. I will be in on Thurs and Sat… Brook and Jerilyn proud of you doing this one on your own

  11. My hands tore for the first time today
    Things i couldn’t do
    1: eat with a fork
    2: change a diaper
    3: comb or wash my hair
    4: play paper rock scissors with my daughter
    5: wash my hands, and i am a super OCD germ-a-phob!
    just to name a few.
    Now i know alot of you do this very often. WHY do you ever get back on that bar? I need to know because right now i don’t know that i want to. It hurts that bad. Am i a big wuss or what?? Thanks to Dr. Sher for fixin me up. I hope they feel better tomorrow and i hope we don’t do pull ups Friday.
    Good job to everyone the last 3 days. You are all ‘Heros’ in my eyes 😉

  12. To help with the healing of your ripped hands use Classic ChapStick on the rip it will help it heal faster… That is what my kids use in gymnastics for their rips and they heal in about 3-5 days…

Leave a Reply

Your email address will not be published. Required fields are marked *