May 30, 2010

Sunday 100530

"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.

Posted by lauren at May 30, 2010 5:00 PM


Comment #1 - Posted by: Xfitaddict at May 29, 2010 5:02 PM

what a privilege and honor to be an AMERICAN. though i live in costa rica, i will never forget...

Comment #2 - Posted by: MoisesDelMar M/26/165/5'8'' at May 29, 2010 5:02 PM work with honor!

Comment #3 - Posted by: vikingblood at May 29, 2010 5:13 PM

knowing the meaning and history behind the wod is an incredible inspiration to give it your all in the wod knowing that others gave their lives for our/their country.

Comment #4 - Posted by: sethjitsu at May 29, 2010 5:20 PM


Nice one. finally a Hero WOD that i know i can push it, all depending on those thrusters.

Have a nice one.


Comment #5 - Posted by: SANTI at May 29, 2010 5:25 PM

Sounds tuff can't wait going to hate Monday

Comment #6 - Posted by: Ray at May 29, 2010 5:27 PM

#6- Kevin...

I find it alarming that you are alarmed...

You demonstrate extreme ignorance!

Comment #7 - Posted by: wtp at May 29, 2010 5:33 PM

#6 -

The world of intelligence is far more complex than you've understood so far.

Comment #8 - Posted by: Dean at May 29, 2010 5:35 PM

what the....what?

Comment #9 - Posted by: clintster at May 29, 2010 5:39 PM

Kevin (#6)

Humint officers make themselves vunerable to these kind of threats to collect actionable intelligence. Yes this was avoidable but it's much easier to be a armchair quarterback than to be out in the field in harms way.

With a single 72lb kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm
As rx’d 60 min (one of the hardest workouts I’ve ever done)

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 tuck jumps
Run 400 meters with a 53lb kettlebell
Time 26 min

Comment #10 - Posted by: Skeens at May 29, 2010 5:41 PM

God bless America

Comment #11 - Posted by: Mark at May 29, 2010 5:42 PM

#6--How's the view from the cheap seats, Kevin?

Comment #12 - Posted by: Woody at May 29, 2010 5:52 PM

I'm stoked for another hero workout. Glad CrossFit is celebrating Memorial day appropriately. Excited for this one tomorrow.
RIP guys, as well as Mendoza, Tovez, Mihalo, and Lopez, and everyone else we lost in 2nd battalion 7th marines in Afghanistan back in 2008. You're never forgotten.

Comment #13 - Posted by: Mike Spadaro at May 29, 2010 6:00 PM

"Arnie" 18:58 15 lb. Kettlebell fot Turlish get up,25 lb. kettlebell for swings.

Comment #14 - Posted by: Melanie Gutierrez at May 29, 2010 6:11 PM

#6 Kevin

The loss of life is even more tragic when you dishonor their memories/sacrifices by calling them "morons" or implying that is what they were. Call them what you want, but I am guessing you will be doing the "calling" from your comfortable home, in your comfortable country, that countless brave men have died to protect. Happy Memorial Day!!!

Comment #15 - Posted by: MMalmfeldt at May 29, 2010 6:24 PM

what a brutal WOD.

love getting an update on Mikko. The champ is gonna be hard to beat this year

Comment #16 - Posted by: nick in sydney 38/6ft/85kg at May 29, 2010 6:26 PM

This looks worse than the Filthy Fifty.

#10 Skeens, big props for doing Arnie Rx'd.

This is my last post as a 29 year old...

Comment #17 - Posted by: Latham Fell M/29/180 at May 29, 2010 6:28 PM

This is crazy! ONE round and I'll be spent. Can I honor just one of the fallen?! I would like to state up front that my suckiness, in no way, reflects my level of appreciation I have for the sacrifice of these CIA agents.

Comment #18 - Posted by: Joro at May 29, 2010 6:36 PM

Elizabeth Hanson was a graduate of the small college where I work. Having watched a 767 hit the south tower first hand, I will mind these fine Americans' sacrifice this weekend.

Comment #19 - Posted by: ws at May 29, 2010 6:39 PM

Dearest Lauren: Your post brings tears to my eyes. The workouts drop me to my knees as I am no athelete. Thank you for your efforts as I awaint the security brought on by others in the next sunrise.

Best Regards,


Comment #20 - Posted by: Scott at May 29, 2010 6:51 PM

I echo "#20 - Posted by: Scott at May 29, 2010 6:51 PM" comment. Thanks. Great posts, great WODs. Amazing.

RIP soldiers and service men and women. A loss of life of those who protect is a travesty. For those who may not understand how these things could happen, #6, no worries, hopefully you will never have to deal with that in person or through the loss of life of a loved one. Trust me it is not as plain and simple as you make it sound.

Comment #21 - Posted by: Steven M. Platek at May 29, 2010 6:55 PM

This memorial day look yourself in the mirror and make that same comment.

Those men died protecting freedom. It is obvious by your childish comment that you have no thanks for the loss of those who fight.

Be proud you can mock and make comments of those who have given everything and asked for nothing in return.

Comment #22 - Posted by: Jake at May 29, 2010 7:03 PM

@ #6

In Communist China, your psots are monitored by the governmen.

I will quote psot #2 "what a privilege and honor to be an AMERICAN".

and on my own, God Bless all MIL and LEO, deceased and living, who protect our freedom every day!!!!

Comment #23 - Posted by: bo_D_47_68"_150# at May 29, 2010 7:16 PM

Scott #20, Aye.

Musings in the morning.

Comment #24 - Posted by: bingo at May 29, 2010 7:21 PM

#6 Kevin- These CIA personnel were faced with a far more complex situation than merely meeting a suicide bomber on the street. If you read through the media reports surrounding this event, you will find that this guy spent an extraordinary amount of time establishing relationships with his victims. This is a far more disciplined and calculated attack than it appears.

This is an eye-opening example of the challenges our CIA, military, and other governmental organizations are faced with on a daily basis in places like Afghanistan and Iraq. On Memorial Day Weekend we should be thankful for the sacrifices made for the sake of our safety and security, and hope that our lives honor those sacrifices.

I always follow my affiliate's program, but tomorrow I'm doing "The Seven."

Comment #25 - Posted by: jwmcgrady at May 29, 2010 7:23 PM

As a young guy I have not had the appreciation for what Monday means until going through two different law enforcement academies and donned a badge myself. I know I have a lot to learn but seeing how those who have worn the same shield (and any other badge/shield/patch) have lived and died for the same beliefs that I have, I have never felt more proud. I have been doing CrossFit since Sept. '09 I have never been stronger or in better shape. I will hit this workout with the intensity and pride that I do every time knowing those seven and many others are not around to do the same. Proud to serve!

Comment #26 - Posted by: PM at May 29, 2010 7:41 PM


My friend and neighbor was a Green Beret for almost 20 years, serving his country everyday. When he retired a few years ago, no one knew exactly what he was doing, but we were sure that he was still defending our freedom in some way. When we heard the news that our friend Dane was one of seven CIA members killed last December in an attack in Kandahar we were shocked and saddened by this news. This new hero WOD..."The Seven" is a great tribute to these seven that gave their lives for their country.

Dane left behind a wife and 10 year old daughter both of whom knew, as I know that he was a consummate professional, dedicated husband and father, and true American that paid the ultimate sacrifice.

Kevin, I can guarantee you that he knew the difference between..."Hi, I would like to help you catch Osama Bin Laden" and "Hi, I'm wearing a bunch of explosives and would like to kill you".

Something that I tell my 10 year old son everyday is, "think about what you are about to say before you actually say it." I think this is good advice for you too Kevin.

Comment #27 - Posted by: Eric at May 29, 2010 7:54 PM


Comment #28 - Posted by: me at May 29, 2010 8:02 PM

Unfortunately we are are getting too many Hero workouts. We need too stop losing so many good people.

Comment #29 - Posted by: Super Steve at May 29, 2010 8:14 PM

Looks like another good one for a very worthy cause! I have a funny feeling that Monday will not be a rest day.

Comment #30 - Posted by: Jim Colby at May 29, 2010 8:29 PM

he did that sub 20?


Comment #31 - Posted by: thatguy at May 29, 2010 8:53 PM



tough gig but well worth it

Comment #32 - Posted by: Rookie - Crossfit Gold Coast at May 29, 2010 9:06 PM


R.I.P to the amazing fallen soldiers that died for our country!

Comment #33 - Posted by: Ryan Warkentin at May 29, 2010 9:09 PM

I was friends with one of those 7. RIP and we will carry on.

Comment #34 - Posted by: Fred at May 29, 2010 9:13 PM

i can't wait to honor these heroes. Hungover and celebrating (fell off the paleo wagon), we will do make them proud.

Comment #35 - Posted by: Dave B at May 29, 2010 9:54 PM

It's nice to see that Crossfit is not just honoring the soldiers, but police, fire and 'others'. Along with hero's from other nations.

Choose your battles wisely, but together we stand!

R.I.P. and god speed from north of the border.

Yaa Burpees

Comment #36 - Posted by: DaveR at May 29, 2010 9:55 PM

#6 needs to think before he types.

The Seven will be EPIC!!

Comment #37 - Posted by: Justin at May 29, 2010 10:02 PM

I keep coming back and looking at this working and wondering at what point I'm going to throw up.

Comment #38 - Posted by: Curtis at May 29, 2010 10:03 PM

R.I.P. Dane Paresi

Comment #39 - Posted by: Robbie Robot at May 29, 2010 10:41 PM

I have never served in the military, but even I have the common sense to know that real life is not like Call of Duty.

On that note, I'm probably going to have to scale back thrusters due to my knee getting shredded by Front Squats.
Could someone please give me some advice on Thrusters. It seems I can either let the bar tear my wrists up by putting it back on my collar bone, or I can tear my patellar tendons and back by grasping it in a shoulder press grip.

Comment #40 - Posted by: SeanW 32/m/215 at May 29, 2010 10:53 PM

Outstanding and appropriate WOD. Quarter sized chunk missing out of my palm right now, so no way I can do this justice today. I'll tackle it in 2-3 days along with the other heros you've been so good as to memorialize during this cycle. Thank you for remembering their sacrifice and thank them for having the strength of character to live lives of service.

Comment #41 - Posted by: Mike at May 29, 2010 11:34 PM

Rxed 38 mins.

Comment #42 - Posted by: Matt from kunduz at May 30, 2010 12:43 AM

"War is an ugly thing, but not the ugliest of things. The decayed and degraded state of moral and patriotic feeling which thinks that nothing is worth war is much worse. The person who has nothing for which he is willing to fight, nothing which is more important than his own personal safety, is a miserable creature and has no chance of being free unless made and kept so by the exertions of better men than himself." --John Stuart Mills

Fair Winds, Gentlemen

Comment #43 - Posted by: MattyL at May 30, 2010 12:59 AM

I find it very hard to believe that someone could be so ignorant as #6 (AKA Kevin) as to make such a ridiculous statement as this! Please someone tell me, by posting this so early, he is just trying to ge a rise out of us in some idiotic way to motivate us to try harder. Either he sees life through a straw or spends his time licking windows with a helmet on.

MattyL, I love your post. Shout out to Sean in Tulsa!! Hope to join you for a WOD when I get back next year!!!

CIA 7, this one's for you!!

Comment #44 - Posted by: Tom fr/ OK at May 30, 2010 3:21 AM


first set of thrusters at 115#
all other sets at 95#

all else as rehearsed.

i suck at thrusters
getting better at pullups

was here in country when those seven guys got killed. remember the reports. I also had 7 men killed in an IED stryke in Khandahar province in one incident, so part of this is for them.

Comment #45 - Posted by: charles.burrow at May 30, 2010 3:31 AM

just read #6

I'm here so you have the right to say whatever you want. Feel free. Men like the ones that got killed along with my casualties and myself give you that right. As far as my personal opinion of you, let me exercise my right as an American with freedom of speech to let you know that I pity you. You sit in your armchair with deluded ideas about what a war is. What it can be like, what the uniqe challenges are. I want you to feel good surrounded by your big screen TV, couch and other conveniences that I regularly go without. Just remember man, there are sheep and there are wolves.

Enjoy your naivete.

Comment #46 - Posted by: charles.burrow at May 30, 2010 3:37 AM

Just read #6

Hey man,
I'm an infantryman here in Afghanistan. I want you to know that my men and I are here so that you can express your opinions the way you see fit. So feel free. As for my personal opinion of you, as an American, I pity you. You sit in your armchair and try to quarterback and second guess something you know nothing about. You have no idea what war is like, what unique challenges we face or how difficult decisions here are. I hope you are comfortable surrounded by your normal conveniences of life that we regularly do without. I want you to be comfortable. Guys like us will continue to make it so for you. Just remember bro, there are sheep and then there are wolves.
Enjoy your naivete.


Comment #47 - Posted by: charles.burrow at May 30, 2010 3:42 AM

Five rounds for time of:
7 Handstand progressions
95 pound Thruster, 7 reps
7 Knees to elbows
185 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 1.5 pood
7 assisted Pull-ups

tt = circa 45 minutes. timer didn't start.

Comment #48 - Posted by: fitz997 at May 30, 2010 4:01 AM


We lost fellow brothers and sisters in that particular attack and for you to sit there and say the things you said, well, is just unbelievable. People these days really take for granite what we, defenders of freedom, do for our country. We put our butts on the line so that people like you can live a safe life in America. RIP to our fallen brothers and sisters.

I can't wait to do this one...yesterday's WOD for us here:
Forever 500's

Comment #49 - Posted by: Geeves at May 30, 2010 4:08 AM

There are no names corresponding to the stars in the CIA building. They remain anonymous but to those who know who they are.

Comment #50 - Posted by: Brosephiroth at May 30, 2010 4:26 AM



Comment #51 - Posted by: cosmo at May 30, 2010 4:56 AM

scaled the thrusters down to 115# other than that as RX'd


Comment #52 - Posted by: david 29/m/175/5'11" at May 30, 2010 5:39 AM

Time: 38 min

I hate it, but i love it!

Comment #53 - Posted by: Bierich M21 H180 W75 at May 30, 2010 5:42 AM

Crossfit Sri Ram Ashram, India
We knew this would be brutal when we saw Coach Speallers time. It didn't disappoint.
Our heaviest DB is 25kg for KBS

DL 95kg Thruster 45kg
Went down in thruster weight after 3 rounds

DL 111kg 55kg thruster 20kg KBS
Went down in thruster weight after 3 rounds

DL 95kg Thruster rx
Did 5 rounds

Comment #54 - Posted by: rashmi at May 30, 2010 5:51 AM

I was going to skip today from my hangover. But feeling honored to participate in this great WOD.
Thank you to all our soldiers, silent defenders, fallen hero soldiers, veterans and up and coming protectors.
Evil exists when good men do nothing. Keep up the fight!

Comment #55 - Posted by: R Meade at May 30, 2010 6:09 AM

Can't WAIT to hit this today. God bless our troops and our country. What a great name for a WOD too, every single rep will make me think of their sacrifices.

Comment #56 - Posted by: Chris H m/32/148 at May 30, 2010 6:36 AM

"The Seven"

63:25 - Thrusters killed me
- 60# KB highest weight I had

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, 60# KB
7 Pull-ups

Comment #57 - Posted by: ArcLite M/35/69"/163 at May 30, 2010 6:48 AM

So very proud to be an American. So very thankful for all of you men and women protecting us we live our lives with our families and friends. These are not just words - they run deep and most Americans feel the exact same way. You all need to know this as you discuss what you are doing amongst yourselves. God Bless you and protect you.
# 6 post above has hopefully learned his lesson.......

Comment #58 - Posted by: Mike R at May 30, 2010 6:48 AM


69 min

that was hard

Comment #59 - Posted by: Shane at May 30, 2010 6:52 AM

How can chicks do WOD with that weight?

Comment #60 - Posted by: Jules at May 30, 2010 6:59 AM

rock on...

Comment #61 - Posted by: toddy at May 30, 2010 7:12 AM


Scale the weight to something you can handle...

Comment #62 - Posted by: david 29/m/175/5'11" at May 30, 2010 7:14 AM

Did yesterday's Hero Thrashing, scaled to a 30# db. Holy pulverized avocado with lime juice.


Almost dropped that bad boy on my head a few times. Massive respect to all who did it as Rx.

If I don't go out to the hills tomorrow I'll push out the Seven, scaled a bit.

RIP all the fallen comrades. Thoughts are with you and yours this weekend.

Comment #63 - Posted by: BoboTMC at May 30, 2010 7:22 AM

"The Seven"

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

Time: 19:23

Comment #64 - Posted by: Derek at May 30, 2010 7:27 AM

#7 Kevin,

As long as we continue to support public policy that does not see a need for secrecy, things will get harder.

It's Memorial Day weekend, let us remember our fallen brothers and vow to support policy and elect leaders who are willing to do what needs to be done. Secrecy and safety of our men needs to come before public opinion. War is nasty and there is a lot the public should never see.

Comment #65 - Posted by: Jack at May 30, 2010 7:44 AM

Thanks to all who serve

Comment #66 - Posted by: Nickosaurus at May 30, 2010 7:44 AM

35:57 as Rx'd

Comment #67 - Posted by: Tyler Scott at May 30, 2010 7:45 AM

#61 Jules, the "standard" women's weight is usually 2/3rds men's weight.

Comment #68 - Posted by: Latham Fell M/30/180 at May 30, 2010 8:05 AM


Comment #69 - Posted by: zach.welton at May 30, 2010 8:05 AM

thrusters 95#


Comment #70 - Posted by: zach.welton at May 30, 2010 8:07 AM

F/34/5'3"/108 37 minutes 7 rounds of: 7 hand stand push ups(3 sets off wall/4 setd off bar,) 7 45lb thrusters, 7 knee to elbow,7 65lb deadlift, 7 burpees, 7 25lb kettle bell swings, 7 jumping pull ups....WOW!!!

Comment #71 - Posted by: Mindy S at May 30, 2010 8:10 AM

M/64/199- 1.7 mile walk- 32 min; 3 of "The Seven"
Three rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
223 pound Deadlift, 7 reps
7 Burpees
7 DB swings- 35 lb
7 Pull-ups

Comment #72 - Posted by: peejay2 at May 30, 2010 8:12 AM

Is it just me or are the WOD's getting harder? I used to be able to push through most of them to scale (although certainly not as fast as some others). This WOD today and yesterday are crazy hard. Yesterday I had to do with a 1 pood KB instead of 2 pood. Seems like they are definitely getting harder overall - perhaps a product of CF getting more popular and people getting better at it.

Comment #73 - Posted by: Grayson at May 30, 2010 8:23 AM

Did the entire workout but instead of seven rounds, I did four rounds & instead of seven reps I did 5 reps. Amazing workout

Comment #74 - Posted by: Mike m/21/6'2"/211 at May 30, 2010 8:31 AM

1:08:00 - Holy crap! Wanted to quit about a dozen times.

On the thrusters, dropped to 95# after 3 sets.
Deadlifts - did 2 sets @ 245#, 4 sets @ 225#, last set at 245#.

RIP all those whose died for our freedom. Semper fi! Glad I got to come home!

Comment #75 - Posted by: Chris G. 43/6'1"/230 at May 30, 2010 8:43 AM

Thanks to All who fight for Freedom on behalf of the American People!

as rx'd, 43 minutes.

Comment #76 - Posted by: MoisesDelMar, M, 163, 5'8", 27 at May 30, 2010 8:47 AM

42:57. 115# thrusters. Mentally and phyiscally exhausted.

Comment #77 - Posted by: therozfather. 31/M/200 at May 30, 2010 9:01 AM

31:12. With 95lb. Thrusters and 225lb deads. Ouch... My life hurts. Happy memorial day and RIP to all who have fallen.

Comment #78 - Posted by: Cody at May 30, 2010 9:13 AM


Five rounds for time of:
7 shoulder presses, 95lb
7 box jumps (pulled back out last week on thrusters, so subbed)
7 knees to elbows
225 pound Deadlift, 7 reps
7 burpees
7 kettlebell swings, 2 pood
7 IPS pull-ups


Comment #79 - Posted by: jeglit (m/38/6'4"/220) at May 30, 2010 9:13 AM

HSPUs were not full ROM
Great WOD!

Comment #80 - Posted by: greg 6'3"/210/38 at May 30, 2010 9:52 AM

Sunday musings...

1) Oil & Water. Lil'Bingo graduates from HS this week. Both sets of grandparents are here, chez Bingo, at the moment.'s just like that...

2) Memorial Day. I went to church with Gram and Grampbingo. At the end of mass everyone sang 'God Bless America'. It's really hard to sing with that huge lump in your throat, you know.

3) Hourglass: The world, life, has always seemed to me to be as an hourglass, the tiny individual grains of sand appearing at the mouth of the funnel from nowhere. The top is empty, after all, else we'd know to the grain how long our lives.

So there, just above the narrow tunnel between "to be" and "been" appears a moment, on its way to becoming a memory, in that fleeting time of "now". From there it falls through to join other moments come and gone. These we can see, of course, as they fill the bottom of the hourglass. Shake the glass and they come into view.

Wasn't it just yesterday that my hourglass was nearly empty? So few grains of time that the bottom was barely dusted? Isn't that my Mom and Dad right there in that huge Chevy wagon? Man, it's PACKED with beach stuff. There I am in the "way-back" sitting on top of the chairs and towels. 4 kids in the car; we can't sit together, of course, because someone might touch someone else! They were so big, my folks, they filled up the horizon. So small fragile...shadows that flit in and out of view.

My caboose, Lil'Bingo, will sing today at Baccalaureate, ready to graduate from High School. Mrs. Bingo and I about to become Netty Empsters. How can that be? When did that grain of sand appear? Can we really be here already? Shake the glass just a little and there he is in his Spider Man jammies, the first day of football, "hey Dad, I'm taller than you!" They keep appearing at the mouth of the funnel, another and another and another grain as the sands of my time flow. Can it really be? Are we really here ALREADY?

The hourglass sits afore me, the sand flows. I see Lil'Bingo as he looks toward me, looks as I fill his horizon. My gaze drifts toward Gram and Grampbingo, barely a rise in his sand. Grains appear, one after the other. I see behind, before, in the bottom of my hourglass. I stare at the funnel, stare as if I look hard enough the top of the hourglass will fill, I'll see "to be".

It's not possible, of course, you know that. It's so trite, so trivial, but no less true that the sands pour through more swiftly than we can follow. The less we attend to them the faster they pour. The less attention we pay the harder it is to see them as they settle in the bottom of the glass; we miss them as they pass and then can't find them as they settle among the other grains of our time. To find them in the bottom of the hourglass we must see them as they pass through the funnel from top to bottom, look right at them lest they be nothing more than shadows.

Where did they all go, those grains, those sands of my time? How many did I miss, shadows on my horizon?

I'll see you next week...

Comment #81 - Posted by: bingo at May 30, 2010 10:05 AM

I cannot even begin to phathom what it is that our men and women go through everyday. Memorial Day is a day of THANKSGIVING. I thank all the men and women that put their asses on the line everyday. I pray that their families are safe while they are away defending us. May you all get state-side safely and soon! I am proud to be part of a culture that at the very least allows me to honor our heroes! Thank you CF and more importantly THANK YOU TROOPS! God Bless America.

Did "Seven" @ 0700hrs today. 27:39. I am mobile in Michigan this weekend. Used 100#Cinder Block for Thrusters. DL was the end of a Boat Trailer (Oly Height at the tongue roughly 200#) and a 50#block for KB swings. Ring K2E and Pull-Ups. Tough WOD.



Comment #82 - Posted by: JD at May 30, 2010 10:11 AM

much to improve on

Comment #83 - Posted by: charbs m/25/190 at May 30, 2010 10:12 AM

RX'd 31:11

Comment #84 - Posted by: JCran M/25/6'/197 at May 30, 2010 10:13 AM

Three hero wod's in a row has taken a toll on me.
As Rx'd:

Comment #85 - Posted by: cltexas10 M/45/177/5'9" at May 30, 2010 10:23 AM


As Rx'd: 35:10

Comment #86 - Posted by: Bugsy at May 30, 2010 10:30 AM

CG E-City CrossFit;
3 rounds hspu as rx'd then 4 rounds HSPU progressions off 5 ft ledge. All KTE, Deadlifts, Burpees, KBS & P/u unbroken so that is an improvement.

Comment #87 - Posted by: Dan Leary at May 30, 2010 10:56 AM

new double under record of 31

Five rounds for time of:
7 Handstand push-ups 1 abmat
115 pound Thruster, 7 reps
7 Knees to elbows
205 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 1.5 pood
7 Pull-ups


Comment #88 - Posted by: chris m/34/193/69" at May 30, 2010 10:58 AM

m / 47 / 6' / 180

3rd Hero WOD in 3 days. As I said yesterday at our box, "It's a hero WOD. He (in this case they) are dead - you're not. Do it as Rx'd if you possibly can, and give it your all."

RIP to the "seven" and sincere thanks and admiration to all those who serve.

As Rx'd: 40:47

Comment #89 - Posted by: Russ Malz at May 30, 2010 11:03 AM

freaking crazy!!!! RX'D 39:59 the thrusters killed me

Comment #90 - Posted by: mikey mic at May 30, 2010 11:21 AM


5 rounds in 25:18, with:
65# thrusters
155# deadlift
35# swing


CFSB, deadlifts:
3 X 245
3 X 280
3 X 315
3 X 325

Then 2 rounds "The Seven" in 6:45, with
95# thrusters
225# deadlift
50# swing


CFSB, deads:
3 X 245
3 X 280
3 X 315

Then 3 rounds of "The Seven", in 12:37, with same subs as Doug.

Russ- great effort.
Bingo- very well written.
RIP to the Seven.

Comment #91 - Posted by: Kevin C. at May 30, 2010 11:23 AM




thrusters killed me, I have never done so many heavy thrusters, I was knocking the Thrusters 2 and 3 at a time. Deadlifts I was able to knock them out 1 at time breathing and lifting, Handstand Push ups were done kipping. full ROM in all the handstands, head to floor arms locked at the top. K2E, Swings and pull ups were unbroken. Nice WOD,

RIP all those Seven CIA Officers. God Bless our troops, God Bless all those fighting to keep us Free and God Bless our Country.

Have a nice one everybody.


Comment #92 - Posted by: SANTI at May 30, 2010 11:39 AM

34 yom 220 bwt

"seven" scaled slightly
hspu to ten pound iron plate
kb swings with 1.5 poods (only kb i have)
all else as listed
7 rds in 43:13

that was insanely tough. RIP to the seven officers and condolences to their families.

now for a 40 mile bike ride.

Comment #93 - Posted by: brian t at May 30, 2010 11:40 AM

#6 (kevin) I think i speak for everyone reading this that you are a dou**bag and def need to think before you write something you know nothing about. As a soldier that has been in afghanistan (near where this happened) for the last year i personally want to appogize to the families of the fallen hero's for this guys' words. I'm ashamed to even write this right now and you be for writing it. Now lets honor this the right way and kill this thing!!!

Comment #94 - Posted by: JROB at May 30, 2010 11:41 AM

CFWU x 3

4 rds, 35:29
Thrusters, #115, then #95
DL, #215

Comment #95 - Posted by: F15E_WSO_M/47/6'/175 at May 30, 2010 11:50 AM


33:56 Rds 1-3 as rx'd then rds 4-7 scaled to 95lb thrusters 185lb deadlifts and 55lb kbs, it was 90 degrees in the room I was in so that sucked but no excuses I just need to get stronger!! Mikko and Spealler you two are animals...

Comment #96 - Posted by: Shane Cross at May 30, 2010 11:52 AM

43:08 M/5-10/39/205#

WOD as RX'd except for the following subs:

1st (3) rds: 115# Shoulder Press
100# Thrusters
55# KB

Rds (4)-(7) Reduced Shoulder Press to 95#
Reduced DL to 225#

Crossfitting for 2yr. Definitely in the top three all time most challenging WOD's. Not sure how some of these guys move the weight as Rx'd!

Semper FI

Comment #97 - Posted by: Walker at May 30, 2010 12:11 PM

#51, nice sentiment...notice the book right in front of the stars in the pic? Just saying, some are known, some are not.

Comment #98 - Posted by: me at May 30, 2010 12:22 PM

1:02:11 95lbs thrusters & 205lbs deadlifts

started @ 110lbs thrusters & 245lbs deadlifts before realizing this was complete foolishness. I was expecting it to be harder than it looked but I wasn't expecting it to unseat Eva as the hardest Crossfit workout. I have a hard time imagining anyone could do that as written, especially at the times listed. My awe level for the firebreathers is even higher now and I've been at this for 4-5 years

Comment #99 - Posted by: jc at May 30, 2010 12:27 PM

W/U: "The Seven," 1 rep.

As Rx: 32:33.

C/D: skipped.

Normally, I'd fly thru a WOD like this one. I spent way too much time resting between exercises. Ankle & shldr injuries were an issue on the burpees and pull-ups, but not a significant one. Heat didn't help. But really, I think it was more doing 3 Hero WODs in the same cycle that wore me out.

I appreciate the sacrifice these and all heroes have made. Bill Grundler said it best. "Little bit of pain for me. Hope it takes a little pain away from the family."

Comment #100 - Posted by: rjf (Since 07-20-07. WOD no. 785) at May 30, 2010 12:34 PM


scaled thrusters to 115 all other as RX'd

Comment #101 - Posted by: Josh at May 30, 2010 12:43 PM

wu: run around block

used 6 gallon water jug for weights


Comment #102 - Posted by: DOPP at May 30, 2010 12:44 PM

Hey guys, I'm new to Crossfit, and am on my first week. What is "pood", I'm guessing its pounds, but I want to make sure and ask. Thanks! Also, after doing the WOD, is that the workout for the whole day? Or do you guys do other excercises after the workout to supplement your fitness.

Comment #103 - Posted by: JeffV at May 30, 2010 12:56 PM

as rx'd
5 rounds (DNF)
everything felt extra heavy today. DLs and Thrusters took their toll. I was surprised I could not do the DLs unbroken each round. Might have been the lack of rest over the past couple of weeks that finally caught up to me. I will finish this one next time for sure.

Comment #104 - Posted by: magnus 24/5'8"/155-160 at May 30, 2010 1:02 PM

One armred seven (Right hand is broken)

Seven rounds for time of:
7 One armed push-ups
One armed 55# DB thrusters, 7 reps
7 decline situps
135# One armed Deadlift, 7 reps
7 One armed Burpees
7 One armed Kettlebell swings, 55#
7 One armed jumping Pull-ups


Comment #105 - Posted by: Jette 40/M/5'11"/175 at May 30, 2010 1:27 PM

C: 27:30 4 rounds, DNF. 115/225 thrusters/DL sharing a bar w/ BG. HSPU were mixed negatives/real ones. Had to go 7,6,6,4 on the HSPU for the sake of continued movement.

BG: 31:30 4 rounds, DNF. 115/225 thrusters/DL, 4 reps per round for those movements.


Comment #106 - Posted by: Xfit Rice Owls at May 30, 2010 1:27 PM

ran 2 miles

did not finish--no mas at 4///scaled garage work out. live to fight another day.

34 min

Comment #107 - Posted by: budd at May 30, 2010 1:30 PM

as rx'd
HSPU(heavily broken) and Thrusters(4-3) took big toll on body, everything else unbroken

Thank you to all of those who have given their lives so I can live mine!

Comment #108 - Posted by: justaman - liberty, sc at May 30, 2010 1:42 PM

The Seven

7 HSPU band asst
7 Thrusters 65#
7 Deadlift 165#
7 burpees
7 KB swing 24 kg
7 pull ups

7 rounds


Comment #109 - Posted by: Suzanne f 5'2" 113# at May 30, 2010 1:48 PM

To comment #101:

1 pood is an old russian measure-unit for weights. It´s approx. 16 kg.
So 2 pood is around 32 kilograms. That is often the prescribed weight for men. Women often use 1.5 pood.
Kettlebells are from Russia, so thats´s why the unit is used.

In the beginning the WODS of this page is more than enough for one day. With warm-up + cold-down of course.
If you are in good shape I would say that you can train more to improve special difficult movements/domains. For me it´s extra endurance right now.

The ones that compete (for exampel in this years crossfit games) often trains a lot more and more specific (individualy).

Comment #110 - Posted by: Martin at May 30, 2010 1:55 PM

To comment #108:

I appreciate your help bud, thanks a lot. Alright, off to do "The Seven", wish me luck haha!

Comment #111 - Posted by: JeffV at May 30, 2010 2:01 PM

Seven rounds for time of:
7 Handstand push-ups
95 pound Thruster, 7 reps
7 Knees to elbows
(205x3;185x4) pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
This WOD is no joke!

Comment #112 - Posted by: dc3 at May 30, 2010 2:04 PM

My husband took a flag and placed it in the gym to inspire us to get through this tough workout. We thought about our hero’s throughout the workout and knew we could not give up. To all our service man and women - Thank you for your service and placing your life on the line for our freedom!! God Bless You and God Bless America!!!!!

Seven rounds for time of:
7 Handstand push-ups
65 pound Thruster, 7 reps
7 Knees to elbows
135 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 16 kb
7 Pull-ups band assisted
Time - 41min
Barbara F/36/5'4"/135

Seven rounds for time of:
7 Handstand push-ups
90 pound Thruster, 7 reps
7 Knees to elbows
135 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 24 kg
7 Pull-ups
Emilio Time -44 min

Comment #113 - Posted by: Barbara at May 30, 2010 2:08 PM

That was painful.

Scaled to 4 rounds + 7 HSPU + 7 135# thruster

1 hour.

Comment #114 - Posted by: Latham Fell M/30/180 at May 30, 2010 2:16 PM

As rxd

Comment #115 - Posted by: Jonblaze at May 30, 2010 2:28 PM

2 rounds: 4:27, 4:45
50# db thrusters
70# db deadlift
55# pood

Comment #116 - Posted by: Lippe M/70"/180 at May 30, 2010 2:32 PM

ran 5 miles- 40:11
3 rounds- 28:42
7 135# strict shoulder press
7 135# thrusters
7 knees to elbows
7 245# dead lifts
7 burpees
7 2 pood kb swings
7 pu's
ran 2 miles- 17.04

Comment #117 - Posted by: mike/40/6'3"/210 at May 30, 2010 2:33 PM

Three hero WODS in a row has been a tough row. Did "The Seven" in 38:59 as Rx'd. Every time I felt like quitting, I reminded myself about the meaning behind the workout. I am humbled and honored.

Comment #118 - Posted by: Tony Kraemer at May 30, 2010 2:42 PM

Thanks #6 i could not finish this WOD without you pissing me off so much


Comment #119 - Posted by: dozer137 at May 30, 2010 2:46 PM

A great WOD in memory of great men and women on the front lines. God bless all of those who are friends, family, and acquaintences, as well as those we do not know who sacrifice to keep America safe.

Comment #120 - Posted by: JD at May 30, 2010 2:48 PM


7 Rounds: 49:20

Semper Fi!!!!!!

"The Seven"

Seven rounds for time of:
7 Handstand push-ups
95 pound Thruster, 7 reps
7 Knees to elbows
165 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 1 pood
7 Pull-ups

Comment #121 - Posted by: John Calgary 195/49/M at May 30, 2010 2:52 PM

stopped at 6 rds (ran out of time)
scaled to 225lbs DL

~35 min

Comment #122 - Posted by: Jon-David at May 30, 2010 3:07 PM

7 rounds: 40:18

120lb Thrusters, 7 reps
7 Knees to elbows
185lb Deadlifts, 7 reps
7 Burpees
7 Kettlebell Swings, 1.5 pood
7 Pull Ups

Comment #123 - Posted by: Cory 23/M/5'9"/175 at May 30, 2010 3:08 PM

I didn't read beyond the WOD until after I was through with the workout. Now I'm so glad I did it. The Seven will always have special meaning behind it now.

I scaled back and did 5 rounds, and had to lighten the weight on the thrusters, deadlifts and KB swings to suit my current ability. Still a REALLY good, challenging workout. Thanks!

Comment #124 - Posted by: GBelle at May 30, 2010 3:14 PM

WOW!!! That one was hard...never have I wanted to stop so bad. I kept going though and was please to stay within 2 x Miko's time. Sub 20min on this WOD is ridiculous.

37:11 as Rx'd


Comment #125 - Posted by: Dan Blackmon (M/36/5'10"/175) at May 30, 2010 3:16 PM

37:36 as rxd

To all those who have and to those who will serve.

Thank you and I appreciate ur sacrifice if no one else does.

Comment #126 - Posted by: AD at May 30, 2010 3:19 PM

Wore my honey's Army shirt for inspiration
much scaling but I got er done:
7 HSPU pike position
7 Thrusters #40
7 Deadlift 135#
7 burpees
7 KB swing #25
7 pull ups

7 rounds

41:30... followed by laying on the ground in a heap for an additional 15 minutes

Comment #127 - Posted by: Cookie 43/5'6"/mom of 3 at May 30, 2010 3:25 PM

thanks all you guys and gals in the service. God bless you.

I came across a good exercise recently that I wanted to share. You need a good hill or small mountain with a slope that''s too steep to run, but a good difficult hike. Then hike it with a pair of 25 lb dumbbells (or more if you're stronger than me). Climbing with 50 lbs in your hands has many of the typical crossfit exercise qualities - takes balance, works your core, is gruelling, etc. Less impact on joints than running. Definitely "functional" - reminds me of carrying 2 heavy suitcases through the airport for too long.

Comment #128 - Posted by: bob at May 30, 2010 3:37 PM

#1~ may time do for the families what no words can. Rest In Peace.

#2~ It is rare that I post anything negative~ but, Kevin (comment 6) shut your pie hole and find some tact & class.

"The Seven"
HSPU~ head to floor
thrusters~ 95#
K2E~ self explanatory
deads~ 175#
burpees~ self explanatory
KB swings~ 1.5 pood
pull ups~ kipping

TIME: 32:34

Well done by CrossFit Firerbreathers with their times hi-lighted!

Comment #129 - Posted by: Kim Malz~Fit Mom in CT of CrossFit Persevere (F39/130/5'2") at May 30, 2010 3:44 PM

Reminded me of "The Gauntlet"

As Rx'd 24:53

Miko and Speal are ganna be something else to watch.

Comment #130 - Posted by: JAMO at May 30, 2010 3:54 PM

Harold: 33:29
Gunnar: 34:06
Paul: 37:55
Jen: 41:38 (85lb thruster, 155lb Dl, 45lb swing, grav pullups)
Chris: 49:55 (223 DL, 125 thruster, 70lb swing)

Comment #131 - Posted by: jenniferg at May 30, 2010 4:00 PM


As rx'd and fighting a sinus infection

Comment #132 - Posted by: Jon at May 30, 2010 4:01 PM

due to equipment subbed 80# sandbag for barbells
hspu in pike position

rest as rx 36:44

Having trouble counting past seven right now


Comment #133 - Posted by: Chris F at May 30, 2010 4:02 PM

a day behind...

21 TGU, R
50 Swings
21 OHS, L
50 Swings
21 OHS, R
50 Swings
21 TGU, L
= 31:26

35# KB on TGU and swings, 45#db on OHS. Gym only had the 35# KB and given the option, I'd rather swing with a KB than DB.

Then a nice hike in the woods.

Comment #134 - Posted by: in8girl at May 30, 2010 4:06 PM

Hungover. Subbed 185 lbs for deadlift, 70 lb dumb bell for KB. Only did 4 rounds. 27:53...

Comment #135 - Posted by: Baby Face Harry m/24/6'3"/200 at May 30, 2010 4:10 PM

Five rounds as Rx'd.

I must have been zonked from yesterday's kettlebell marathon because this WOD was really challenging. The thrusters were killers.

Comment #136 - Posted by: Tim (M_47_5-11_195) at May 30, 2010 4:26 PM

lets see the videos of speal and mikko doin this in 20 minutes ?

Comment #137 - Posted by: CT 16yrs old, 5'7", 145 lbs. at May 30, 2010 4:27 PM

"The seven"
I had to stop at 6 rounds,the thrusters at 65# killed me plus we attended a wedding yesterday and we had alot of food,drinks which resulted in early fatigue.Great WOD even for me the rookie of 2 mos.I love crossfit

Comment #138 - Posted by: Melanie Gutierrez at May 30, 2010 4:29 PM

Assisted hspu
70 lb. Thrusters
150 lb. DL first three rounds
135 lb. DL for the last four
1.5 pood KB swings
Band assisted pullups

Comment #139 - Posted by: thinlizzy at May 30, 2010 4:40 PM


I didn't have time to do this so I did Elizabeth for a PR of 7:20

Comment #140 - Posted by: john g at May 30, 2010 4:42 PM



115# thrusters
1.5 pood kb swings

Wow. Real gut check in the sixth round.

Peace to the families of those officers killed in line of duty.

Have a great and well-earned Rest Day All!

Comment #141 - Posted by: Ronnieboy at May 30, 2010 4:44 PM


Comment #142 - Posted by: thelittleenginethatcould-but didnt at May 30, 2010 4:46 PM

HSPUs-head to weights
DL- 185lbs
53lb KB

very humbling, thankful for the rest day tomorrow :)

Comment #143 - Posted by: brittk at May 30, 2010 5:05 PM

as rx'd, all sets unbroken. ouch.

54:00. RIP.

Comment #144 - Posted by: jeo/25/M/155/6'0" at May 30, 2010 5:07 PM

I'm pretty new to CrossFit, but in the few months that I've been partaking, I've made some awesome gains. I wanted to quit today so badly, but if those seven men could make that ultimate sacrifice, then I could suck it up for a few more minutes.

God bless those men and women of our armed forces this Memorial Day, and God bless the families of those who have lost loved ones fighting for our cause. You are not forgotten...

Comment #145 - Posted by: OUTnumbered321 at May 30, 2010 5:09 PM

6 rounds
45# dumbell thrusters
205# DL

Comment #146 - Posted by: Charles L at May 30, 2010 5:17 PM

50:41 as r'xd tough wod!!!

Comment #147 - Posted by: TRIPKASE m/37/5'7/160 at May 30, 2010 5:34 PM


7 rounds.
Assisted HSPU.....

everything else as rxd:


Comment #148 - Posted by: Matthew at May 30, 2010 5:42 PM

it would be awesome if there was video of Mikko and Spealler doing this WOD in 20 mins!! those two must be beasts!!!!

Comment #149 - Posted by: mikey mic at May 30, 2010 5:53 PM

25/m/188/70" - active duty army - currently deployed

modified bigtime
Time: 13:01
3 rounds completed
progression HSPUs
185lb deadlift
16kg kettlebell
last 2 rounds did assisted pullups

R.I.P. brothers, i wish i could have finished this for you.

Comment #150 - Posted by: Znxtch at May 30, 2010 5:57 PM

WOD "The Seven"


1st round as rx'd,thrusters @ 60kg,2nd round thru 7th, thrusters @ 55kg,
D/L @ 112.5kg, kbs @ 32kg, all sets of 7 unbroken,except the thrusters !elbows are now totally f%^&*d !way too many times struggled wi the thrusters,but just kept going,heavy chest infection slowed me down on last 3 wods aswell,rivals Eva on the good pain scale,after ohs, sn. p/sn.

Comment #151 - Posted by: Pedro Barrera Scotland at May 30, 2010 6:02 PM


95# thrusters
205# DL
hspu with feet on smith machine
50# KB swings

Comment #152 - Posted by: Matthew at May 30, 2010 6:05 PM

as rx'ed except last 4 rounds 4 HSPU and 3 Push-ups

Comment #153 - Posted by: Repto M/39/5'11''/235 at May 30, 2010 6:14 PM

Not rx'd

Only 4 rds, only 4 tasks, 62lb kb swings, 245lb DL, hspu's, burpees


Not feeling good before during or after, so had to stop at 4 rds.

Sincere thanks to the "Seven," and thank you to all who serve!

Comment #154 - Posted by: mas 53/M/155 at May 30, 2010 6:24 PM

as rx'd:


Comment #155 - Posted by: Ken at May 30, 2010 6:25 PM

This was brutal. I started as rx'd, but had to drop the thrusters to 115 to try to keep up the pace. Finished in 37.10. Deceptively difficult.

Comment #156 - Posted by: Michael Honcho M/31/5'10"/170 at May 30, 2010 6:26 PM

Sidelined with an supraspinatus / tendon injury of my right shoulder
Modified WOD
Two rounds of:
Kettlebell snatch, 2 pood (left arm only) 7 reps
115# Front squat, 7 reps
7 Knees to chest
205# Deadlift, 7 reps
7 Squat thrusts
7 Kettlebell swings, 2 pood
7 Pull-ups

Comment #157 - Posted by: Pete In Sun City at May 30, 2010 6:43 PM

4 rounds in 35:37.

Took a few days off, needed some rest. Didn't perform like I was well-rested, though. This was absolutely brutal.

Comment #158 - Posted by: Skylar at May 30, 2010 6:52 PM

7rft of:
7 Ring push-ups
7 Thusters @ 115# (2), 95 (5)
7 K2E
7 Deadlift @ 245
7 Burpees
7 KBS @ 1.5 pd
7 Pull-ups

Comment #159 - Posted by: mcdontron at May 30, 2010 7:03 PM

Wow what a workout week...

Bailed after 4 rounds with torn meniscus really hurting. Thrusters scaled to 107# and KBS @ 1.5 pood.

Tough week, but all for good cause.

Godspeed to our heros...

Comment #160 - Posted by: james.patrick [M/48/66"/135] at May 30, 2010 7:15 PM


Only did 4 rounds.
115 pound Thruster (cut to 95 on last round)
225 pound Deadlift (cut to 135 on last round)
50lb dumbbell for swings

Disappointed that I only did 4 rounds.
3rd Day of Crossfit.

Comment #161 - Posted by: Doss at May 30, 2010 7:25 PM

thrusters 115#
deadlift 185#
kettelbell 1.5 pood


Comment #162 - Posted by: contra at May 30, 2010 7:40 PM

Did it in just over 10 min.

Scaled DL to 225 and tweaked back.

Comment #163 - Posted by: Hale at May 30, 2010 7:58 PM

Tough WOD! Mad props to anyone who completed the past three days RX'ed! My neighbor who is a "contractor" and had the unpleasant task of cleaning up after this bombing; came over and we did the WOD together in my garage. The only reason we both finished was because we wrote their names in sidewalk chalk on the floor of the garage for each round. Couldn't stop or disrespect one of the names. It was 95 degrees and we both lost a few pounds of sweat, and killed a banana or two during, but we only hope our minor pain honors them. RIP heroes--day off tomorrow to reflect is appropriate. Enjoy your freedom everyone!

M (35)--57:14 RX'ed
R (48)--1:03:14 heavy scaling but completed

Comment #164 - Posted by: Mitch at May 30, 2010 7:58 PM

rip, tried hard to bang it out in honor.

bridged hspu
55# thruster (shoulder issues)
2 rounds ktoe's switched to situps (same shoulder issue)
155# DL
20# KB


Comment #165 - Posted by: berts M/41/72"/180 at May 30, 2010 8:21 PM


Good one!

Comment #166 - Posted by: Tim F. at May 30, 2010 8:49 PM

Subbed, 95lbs for thrusters, 185lb for deadlifts and 35lb dumbell swings (i dont have kb's). Everything else was RX'd. Finished in 31:27. This is my first week of Crossfit, and these WOD's are killing me (in a good way). I love it. Had to push through to honor these men! To all my fellow veterans and anyone who has or is still serving in any capacity (military or civilian, firefighter or police officer) thank you, and Happy Memorial day!

Comment #167 - Posted by: JeffV M/26/67"/147 at May 30, 2010 9:09 PM


as rx'd except 95# thrusters

Comment #168 - Posted by: JimL at May 30, 2010 9:22 PM

Thank God for a rest day...
As RXed 52:38

Comment #169 - Posted by: Johnnie at May 30, 2010 9:44 PM


as rx'd 41:28

Comment #170 - Posted by: c-loc at May 30, 2010 9:53 PM

37.20 rx Brutal

Comment #171 - Posted by: james at May 30, 2010 10:25 PM

as rx'd 45'55"

Comment #172 - Posted by: tim 33/165 at May 30, 2010 11:14 PM

As Rx'd. Very challenging. Heavy thrusters were the biggest challenge and HSPU's were also hard work and slowed my time. Keeping my 3y/o busy made it even more interesting as he decided he would like some food and drink in the middle of the WOD. (ME TOO! Should have packed a lunch!

Comment #173 - Posted by: Rick at May 30, 2010 11:21 PM

Al Udeid
-This was one of the hardest I have done-

Adam - Only scaled Dead Lift to 205# - 45:34
Danielle - Piked HSPU, 55# Thrusters, 115# DL, Green band Pullups - 55:13

Comment #174 - Posted by: AdamL at May 30, 2010 11:58 PM

Just did not have it in me for the last two.. calves started cramping in the 3rd round.. had to stretch while clock running. by the end of the 4th I couldnt conceive finishing the whole workout so I stopped at 5 rounds :-(

Five rounds for time of:
7 Handstand push-ups
95 pound Thruster, 7 reps
7 Knees to elbows
185 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 15 kg
7 Pull-ups


m24/6'1"/163 lbs

Comment #175 - Posted by: Danny G at May 31, 2010 2:59 AM

Great work out!

i've just attended the level 1 Cert and was amazing!
but i have a question why three days in a row of harmstring and back we had deadlift 245 with the first hero wod , 150 kb swings with the second wods and now again 49 reps of 245 deadlift!i understand the hip exstension is important but the muscle has to rest too, for increasing strenght and power!Even on the Crossfit Journal there was an article about not to prescribe for a wod same muscle chain two days in a row and now we have it three days in a row and heavy!!!NO sense.pls somebody could explain me the mind behind that...

Comment #176 - Posted by: max king at May 31, 2010 3:15 AM

4th ever Crossfit workout

Five rounds for time of:

7 assisted Handstand push-ups
95 pound Thruster, 7 reps
7 Knees to elbows
205 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 1.5 pood
7 Pull-ups


Comment #177 - Posted by: bcunnane at May 31, 2010 3:33 AM

Who said lucky # 7????? Wow that hurt.
1st round as subbed 1 pood KB swings and slowley subbed down from there. Ended with 95lb thrusters and 205DL. 32:48

Comment #178 - Posted by: rafael C Lopez at May 31, 2010 4:40 AM

HSPUs were not full ROM
Hardest WOD eva!
It is now 10 hours since i did it and i am getting sorer by the minute!!

Comment #179 - Posted by: Scotty at May 31, 2010 4:58 AM

Wakeboarding yesterdayso did this today,

88lb thrusters & 154lb Deqd Lift

M/25/160 lbs

Portsmouth UK

Comment #180 - Posted by: Dallie at May 31, 2010 5:09 AM

I haven't even done it yet and I already lost count.

Comment #181 - Posted by: jb at May 31, 2010 5:16 AM

5 rounds in 39:00. I had an appointment with the family, so I had to cut it short.

Comment #182 - Posted by: Linwood Wright at May 31, 2010 6:06 AM

Five rounds for time of:

7 inclined push-ups
43 pound Thruster, 7 reps
7 Knees to elbows
95 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 1 pood
7 pull-ups (combo strict / jumping)


Comment #183 - Posted by: beemer (f/39/5'4"/125) at May 31, 2010 6:08 AM


Comment #184 - Posted by: Pacers at May 31, 2010 6:27 AM


First round did 245d.l. and then scaled to 225. Was my 7th day straight of WODS and now I need the rest day.

Comment #185 - Posted by: tpd122 m/23/5"8"/164 at May 31, 2010 7:26 AM

as Rx'd. 55:21...TGU were v tough, esp with left arm. something to work on for sure

Comment #186 - Posted by: shahm at May 31, 2010 7:48 AM

7 x HSPU
7 x 135LB Thruster
7 x K2E
7 x 255 LB Deadlift
7 x Burpees
7 x 2 Pood KBS
7 x Pullups

7 Rounds for time

I had to substitute 245 LB deadlift for 255 LB Deadlift because here at Firebase Baghtu in Afghanistan, we don't have enough bumpers to make it perfect. We figured that it's better to sub up then down. This was a fantastic WOD...please keep 'em coming, we're almost home.

The Sevens - 38:25

Comment #187 - Posted by: Doug Pfeffer (M/39/72"/184 LBS) at May 31, 2010 7:52 AM

1. Sub 60# KB (highest available)
2. Partial HSPU
3. Partial HSPU, 115# Thruster
4. Bent Leg HSPU, 115# Thruster
5. Bent Leg HSPU, 95# Thruster
6. N/C
7. N/C


Comment #188 - Posted by: Alex B. (M/26/73/205) at May 31, 2010 8:09 AM


7 Thrusters (#1)125#, (#2-5)115#, (#6-7)95#
7 K2E
7 Deadlift 225#
7 Burpees
7 KB Swing 55#
7 Pull-ups

swim 2,000 yds

Comment #189 - Posted by: Richard at May 31, 2010 8:50 AM

WOD: "The Seven"
Seven rounds for time of:
7 Handstand push-ups (against the wall)
135 pound Thruster, 7 reps (95lb)
7 Knees to elbows
245 pound Deadlift, 7 reps (185lb)
7 Burpees
7 Kettlebell swings, 2 pood (with my new 1.5 pood KBs!!!!)
7 Pull-ups

1:04:29.2, this workout was a beast.

Comment #190 - Posted by: Allan Jackman at May 31, 2010 9:07 AM

Through 5 rds @ 28:00.
I'd like to forget the last two.

Comment #191 - Posted by: Josh M/35/74"/198# at May 31, 2010 9:10 AM

scaled to pack:

7 hspu (partial rom - abmat + couch pillow)
7 95# thruster
7 185# DL
7 burpees
7 db swing 52.5#
7 pullups

5 rounds: 28:55

Comment #192 - Posted by: nashville steve 41m/205/6'4" at May 31, 2010 9:13 AM

59:07 not as rx'd
Scaled swings to 1.5 pood(biggest I have at home)
Pull-ups and K2E on rings(no PU bar at home)
This was tough, thoughts of putting a 30 minute time limit on myself started going through my head at 4 rounds.

Comment #193 - Posted by: Carlos @ CrossFit RamRod at May 31, 2010 10:02 AM

tyler scott...usually our times are very usually kill me in the running events...i usually kill you in anything with muscle ups or heavy weights.

you sir, kicked my ass on this one.

as rx'd 56:40

i'm going to blame it on the 70% humidity and 70% dewpoint and 80 degree temps outside :-P

Comment #194 - Posted by: tyler 30/m/200/6' at May 31, 2010 10:20 AM

26,16 rx`d

the seven

Comment #195 - Posted by: Bou crossfitansbach ger. at May 31, 2010 10:23 AM

"Numberless soldiers have died, more or less willingly, not for country or honor or religious faith or for any other abstract good, but because they realized that by fleeing their posts and rescuing themselves, they would expose their companions to greater danger. Such loyalty to the group is the essence of fighting morale." ...#6, I guess you are one of those guys that would run.

Awesome WOD as RX: 53:06, (had to change the wt on my bar each round, thrusters to DL)

Comment #196 - Posted by: R.A.F. 6'/35/180 at May 31, 2010 10:46 AM

6.5 mile run to warm up.
As Rx'd 47:40
The thrusters killed me. The burpees seem easy, but it takes a while to catch your breath afterward. WOW, that was slow, hard torture.

Comment #197 - Posted by: Rose at May 31, 2010 10:47 AM

Packish - 5 rounds
7 HSPU w/ feet on BB @ chest level
135# Thrusters
7 Knees to Elbows
185# Deadlifts
7 Burpees
7 DB Swings w/ 45#
7 Pullups unbroken

7 HSPU w/ feet on BB @ chest level
45# Thrusters
7 Knees to Elbows
85# Deadlifts
7 Burpees
7 DB Swings w/ 15#
7 Resistance Band (red)Pullups

Comment #198 - Posted by: nat&chris at May 31, 2010 11:13 AM

Assisted HSPUs
Thrusters at 115# for four rounds, then 95#
DLs at 225# for four rounds, then 135#
Used 55# DB for swings


Absolutely torturous. Should have scaled back. Felt really weak and light-head near the 5th round. Almost quit, but decided to push on to feel a little pain for this special day.

Comment #199 - Posted by: Adam A. at May 31, 2010 11:14 AM

2010-05-31: 47:13@4:13,6:07,6:31,7:07,7:31,7:20,7:20. Sub 95# thrusters. Very slow but unbroken.

Comment #200 - Posted by: gs at May 31, 2010 11:34 AM

2010-05-31: 47:13@4:13,6:07,6:31,7:07,7:31,8:20,7:20. Sub 95# thrusters. Very slow but unbroken.

Comment #201 - Posted by: gs at May 31, 2010 11:35 AM

34'43" aaaaaaarrrghhhhhhhhhh! amazing effort, no scaling

Comment #202 - Posted by: Umberto - CROSS GYM at May 31, 2010 11:48 AM

WOD: "The Seven"
Seven rounds for time of:
7 Handstand push-ups (lost MAJOR rom after 3 sets, last 4 sets were facing the wall with reduced decline)
135 pound Thruster, 7 reps
7 Knees to elbows (did TTB on last 3 sets)
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood (subbed 70# PowerBlock)
7 Pull-ups (tore callous on 3rd from last p/u - suck)


Wanted to quit so bad during round 3, but continued on after considering the sacrifice these guys made. Wish I knew their names so I could've put them on the board after each set.

Comment #203 - Posted by: James White, m/30/5'8"/204 at May 31, 2010 11:48 AM

Warm-up: 15min Bike

WOD: The Seven - scaled to The Porch

5 round for time, as Rx'd:


Deceptively hard workout!!!


Comment #204 - Posted by: Dean at May 31, 2010 11:58 AM

Rx'd. 1:04:55. Will go deeper on the HSPU next time.

Thanks CF for a memorable memorial workout.

May you rest in peace my brothers and sisters. You are not forgotten.

Comment #205 - Posted by: Erik 29/M/76.5"/200 at May 31, 2010 12:13 PM

As RX'ed took me over an hour: 62:12

I think because there was a TV on I was distracted from the WOD. I have not been turning it on lately and today there was somebody else in the weightroom watching so I couldn't just turn it off. Well, distractions or not, I have no other excuse. Just need to push it a little bit harder next time!

Comment #206 - Posted by: Chad at May 31, 2010 12:13 PM

#171: two reasons

1. Be ready for the unknown and unknowable. Life and situations don't always throw predictable rest periods. This is training yes but sometimes testing your work capacity is in order.

2. Its Memorial Day with Hero WOD's. Its to pay homage to those who had to keep going even when tired, sore, weak, weary but still got the job done.

Things will probably balance out this week.

Comment #207 - Posted by: Nate at May 31, 2010 12:21 PM

22:17 as RX'd. Maybe a few questionable thrusters though.

Comment #208 - Posted by: nfory at May 31, 2010 12:21 PM

As Rx'd 51:44 (just short of full ROM on HSPU)

4 of my kids 7, 9, 13, 15 and wife all doing scaled WOD in garage gym today! Maybe I could have gone harder but glad to have them in gym. Still wasted and shaky an hour later though.

Comment #209 - Posted by: Thatcher M/43/5'10"/198 at May 31, 2010 12:22 PM


As Rx'd 30:53

I have a minor wrist injury that affected the thrusters. If I had to blame that performance on something it would be the martinis I had last night.

Comment #210 - Posted by: max niemiec at May 31, 2010 12:42 PM

Rx'd 56:17

Used about every weight in my garage, but I got it to work. I didn't want to scale the workout no matter what the time. God bless those who fought and are fighting to protect our country

Comment #211 - Posted by: Josiah Ertz at May 31, 2010 12:50 PM

Only did 5 rounds. Also, not sure of the weights because the bar at the hotel was shorter than a normal bar.

Thrusters maybe 125 dl maybe 215. KB swings 1 1/2 pood. Utilized all of the hotel's assets.


Comment #212 - Posted by: Jim D. 49/m/165/5'11" at May 31, 2010 12:59 PM

Thanks for the replay Nate!

i was expecting the answer number 1 , but the second give to the wod a totaly new meaning!

43 : 23

25 kg thruster, 1 1/2 pood kb swings

Comment #213 - Posted by: max king at May 31, 2010 1:25 PM

M 6'0 / 180lbs / 33yrs

On it's own after a rest day, this is tolerable. Following the last two days of WOD's plus 5 hours ripping ivy out of the backyard...this was brutal.

34:25 as rx'd.

Comment #214 - Posted by: JoeK at May 31, 2010 1:26 PM

sub 130lb thrusters (2 65lb db's)


Comment #215 - Posted by: JackM at May 31, 2010 1:27 PM

As if the seven CIA officers was not enough, this workout has 343 reps - the number of firemen killed on 9/11.

Comment #216 - Posted by: steve n at May 31, 2010 1:59 PM


Comment #217 - Posted by: cory at May 31, 2010 2:23 PM

scaled to pack:
5 rnds.
7-thrusters (3 rnds. 115#, 2 rnds. 95#)
7-KB swings 1.5 pood

Comment #218 - Posted by: surffire at May 31, 2010 2:25 PM

F 5'2"/129 lbs/39 yrs

Great tribute to some very brave men!

27:04 Rx

195 lbs deadflift
95 lbs thruster
1.5 pood kb swings
1 abmat on hspu

Comment #219 - Posted by: Cheryl at May 31, 2010 2:26 PM


28:42 as rx'd

Comment #220 - Posted by: Biggie at May 31, 2010 3:31 PM


As rx'd:


My condolences to the families who lost so much on that terrible day. I am sorry for your loss.

More better faster

Comment #221 - Posted by: Marty at May 31, 2010 3:35 PM

Okay, that was brutal. Hspus were slow and thrusters were extremely challenging. Still, done as prescribed: 49:35

Comment #222 - Posted by: Smithy/m/49/5'10"/166 at May 31, 2010 3:57 PM

Rom issues on hspus used 50lb db for swings heavist I have. the rest as rxed


Hit wall in round 6 took me around 9 minutes for that round.

Comment #223 - Posted by: Kevin McClellan 48/M/195 at May 31, 2010 4:17 PM

Four rounds for time of:
7 Handstand push-ups
95 pound Thruster, 7 reps
7 Knees to elbows
205 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 55lb db
7 Pull-ups

Time: 20:58mins

Comment #224 - Posted by: Baconator at May 31, 2010 4:52 PM

mikko is not human, he will eat your soul with his amazing work capacity

Comment #225 - Posted by: Evan at May 31, 2010 5:03 PM

Sub'd 7 rds...
-400 m run
-7 DUs
-7 K2E
-7 Burpees
PM, park, after 3 beers at Aliante pool (idiot!)
94F, worse on astroturf

Comment #226 - Posted by: Ajax at May 31, 2010 5:07 PM

54 minutes for me doing 25 lb dumbbell thrusters and 14 situps in place of kte's and 14 pushups in place of hspu's. wow! this was after "nutts" on saturday and "helen" and "fran" and the one with the 90 good mornings this week....still hurting but honored to do it!

Comment #227 - Posted by: kristin at May 31, 2010 6:11 PM

5 rounds w/subs

Only had one oly bar - used 40lb dumbbells for thrusters
165lb deadlifts - rehabbing low back injury
45lb kettlebell

all others as RX'd 23:37
one of the toughest WOD I have done in 2 years


Comment #228 - Posted by: Torg at May 31, 2010 6:44 PM

Assisted hspu
70lb thruster
135 lb deadlift
35lb kettlebelll
Everything else as rx'd

Comment #229 - Posted by: em :) at May 31, 2010 6:48 PM

As rx'd: 43.45

This was.....not fun. Seriously thought about scaling the thrusters after round 2, but pushed through.

Triceps are toast.

Comment #230 - Posted by: MTR/m/168/5'9" at May 31, 2010 6:53 PM


Scaled thrusters to 95# and KB swings to 55# db

all else as RX'd

39:11, The last two rounds took almost as long as the first five!

Glad that ones done!

Comment #231 - Posted by: Justin at May 31, 2010 6:57 PM

32min 9sec
5 rnds
7 hspu close to full rom
7 65 lb thrusters
7 dragonflag on bench subbed for kne
7 135 lb deadlifts
7 burpees full hip extension
7 swings 35 lb
7 jumping pull ups F/29/5'4"
43min 58sec as Rxd M/30/6'0" My husband Nick

Comment #232 - Posted by: meredith at May 31, 2010 7:41 PM


as rx: 39:28

Comment #233 - Posted by: jnel at May 31, 2010 7:48 PM


scaled HSPU
95# thruster

Comment #234 - Posted by: Raph at May 31, 2010 8:22 PM

Five rounds for time of:
7 Handstand push-ups or progressions
95 pound Thruster, 7 reps
7 Knees to elbows
205 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 1.5 pood
7 Pull-ups

R1: 4.25
R2: 6.38
R3: 8.11
R4: 8.19
R5: 8.25
Time: 36:00

Comment #235 - Posted by: xbadamsx at May 31, 2010 9:14 PM

7 rounds:
7 handstand pushup (unbroken)
7 135lb thruster (7)(4,3)(7)(4,3)(4,3)(7)(4,3)
7 knees to elbows (unbroken)
7 245lb deadlift (7)(7)(7)(7)(7)(5,2)(6,1)
7 burpees (unbroken)
7 70lb dumbbell swing (unbroken)
7 kipping pullup (unbroken)

2:56, 4:43, 4:01, 4:15, 5:03, 4:57, 5:08

31:03 05/31/2010

Comment #236 - Posted by: johnathon in seattle 28/5'8'152 at May 31, 2010 9:29 PM

Holy Crap! I tried this one at 4 p.m. in southern Iraq. I finished 5 sets in 40 minutes. Really took it out of me.

Comment #237 - Posted by: AngeloPell at May 31, 2010 9:39 PM


46:33 as rx'd

It was heavy but did my best to give the effort it deserves. Shipping to Fort Benning next week and I can't wait.

Comment #238 - Posted by: steve n at May 31, 2010 9:52 PM

R.I.P It's tuff to see all these Hero WOD's, but what better way to show thanks for their service.

As Rx'd 53:42

Comment #239 - Posted by: Dan S. at May 31, 2010 10:19 PM

Jeff @ 2.0


11# Thrusters
20# DL
Knee ups
9# KBS

22# Thrusters
45# DL
18# KBS

Comment #240 - Posted by: Jeff & Charity @ CF Snohomish at May 31, 2010 10:26 PM

scaled to 3 rounds
7 thrusters 60kg
7 knees to elbows
7 deadlifts 100kg
7 burpees
7 dumbell skills
7 Pullups


Comment #241 - Posted by: Brian R - 29 / M / 5'9" at June 1, 2010 2:39 AM

7 rounds:

7 HSPU variations
7 reps 80 lbs thrusters
7 knee to elbows
7 reps 159 lbs deadlifts (PR for any deadlifts)
7 Burpees
7 reps 18kg dumbell swings
7 pullups

49 mins 15 secs

Pumped to go under 50 mins, pumped to complete the whole circuit, pumped that I even did ONE knee to elbow, let alone 49.

Go Crossfit!

Comment #242 - Posted by: Perry Cox at June 1, 2010 3:00 AM

3 rounds run a mile

Comment #243 - Posted by: Ben at June 1, 2010 4:45 AM

Thoughts to the victims and their friends/family.

REALLY HARD workout: 37.35
deadlift 245
handstand pushups progressions (half)
90 lbs thrusters
16 kg KB
crunches instead of knees-elbows.

Comment #244 - Posted by: Peter at June 1, 2010 5:15 AM


7 band-assist HSPU to stack of 4-1" boards (rnd 2 on, used 5)
7 thrusters 65# first round, then down to 55# for the rest
7 KTE, then to shoulders, then to armpits...
7 DL, 145# first round, then down to 125#
7 burpees
7 KBS, 1 pood
7 pull-ups, all sets unbroken


Comment #245 - Posted by: mom to five at June 1, 2010 6:34 AM

39:09 as rx'd. everything unbroken except thrusters which slowed me down a lot.

Comment #246 - Posted by: Bone/ 5'9" /164# at June 1, 2010 6:35 AM

age 20 bw 170


5 rounds with 1.5 pood kb
my back was still fried from Nutts

Comment #247 - Posted by: Chris S at June 1, 2010 7:21 AM

Subbed 7 double unders for KTEs, and 7 135lb bent over rows for pull-ups. I am waiting for my new pull-up bar. Everything else as Rxd

54:27...just happy to complete the WOD...Very tough three days of WODS!

Comment #248 - Posted by: Jeff in Phoenix 6'1''/195 at June 1, 2010 8:06 AM


Had limited amount of through four (4) rounds - 24:24

Wanted to get through all of it, but just did not plan well with time. That was incredibly tough.

Comment #249 - Posted by: bs2103 at June 1, 2010 8:18 AM

Seven rounds in 43:05
Subbed 115# Thruster and 185# Deadlift

Comment #250 - Posted by: Micheal at June 1, 2010 10:23 AM


As Rx'd 50:07

Comment #251 - Posted by: Doug S at June 1, 2010 10:26 AM

6 rounds 33 min

next time use 65lb thrusters and 95 dl

Comment #252 - Posted by: Jon Gray at June 1, 2010 11:10 AM

As rx'd 47:39

First round less than 4 min
Wanted to quit after 3 rounds
Was going to quit after 5 rounds
Pushed through and got all 7 rounds

Threw a 2.5# plate on the floor for each completed round...that felt good

Comment #253 - Posted by: Tank M/36/5'11"/258 at June 1, 2010 11:27 AM

5 rounds

Comment #254 - Posted by: mrd m/26/5'10"/195 at June 1, 2010 12:07 PM

Had to cut it to 6 rounds, was out of time. 40:58 as Rx'd/

Comment #255 - Posted by: Jdude at June 1, 2010 12:29 PM

As rx'd, 44:37.

Humbling. First round took 3 minutes, and it was all downhill from there. Thrusters were probably the worst. Able to kip knees-to-elbows, so they weren't so bad. Burpees and swings were tough after deadlifts. Pukie started knocking at the end of round 3...this was just one of those days where you hope to finish.

Comment #256 - Posted by: Mel/37m/5'10"/175 at June 1, 2010 12:32 PM

Mikko Salo's work capacity is other worldly. 19:19!!! Really!?

Comment #257 - Posted by: Mike at June 1, 2010 12:57 PM


due to equipment-thrusters were with a set of 70#db
otherwise as Rx'd in 44:09
extremely painful wod. but nothing like the pain suffered by those lost or their families left behind.
Many thanks to all who have sacrificed and are willing to be sacrificed for others

Comment #258 - Posted by: Scotti at June 1, 2010 1:19 PM

As a former huminter, thanks for honoring those always out front.

This one hurt, bad. We had a party for one of our trainers deploying to Iraq this month and I had to run grab a handful of cake in the middle due to a serious blood-sugar crash. I haven't gotten to the tunnel-vision, about to pass out feeling in a workout until this one.

As rx'd 58:43.

Comment #259 - Posted by: Turbo 38m/5'10"/270 at June 1, 2010 1:46 PM

44:19 Rx'd

Comment #260 - Posted by: Zeb m/29/160/5'8" at June 1, 2010 1:55 PM

48 / 179

not as rx'd, subbed:

feet over Smith machine bar for HSPUs
115# Thrusters
225# DL for rounds 3-7
1 pood KBS

With these subs, still took me 51:13

Comment #261 - Posted by: tom perry at June 1, 2010 2:07 PM

5 of 5 with
1.5 pood
225 deads
95# thrusters


Comment #262 - Posted by: deano at June 1, 2010 2:21 PM


115# thrusters
Otherwise Rx'd.


Hardest workout ever. That was insane. Only had to split the deads and thrusters a few times, everything else I could do full sets so I'm very happy about that. The HSPU were easy, I'm surprised I could do them all in full sets. That was brilliant. It's insane that Mikko did it in 19:19. I would kill to see a video of that.
Did every round and every exercise for the men who died, they definitely helped me push myself in a workout that's easy to get discouraged by because it's so daunting.

Comment #263 - Posted by: Jordan D. at June 1, 2010 2:42 PM

43.10 min
Felt so sh**... Probably could have knocked a few mintues off but I am feeling trashed at the moment. Anyone who completes that under 30 mins is a beast, and under 20. That is incredbile.

Probably the hardest WOD I've done. Close to the 100 HPC with 35# dumbells with 5 burpees on the minute.

Comment #264 - Posted by: Sean at June 1, 2010 2:52 PM


as rx'd: 38:19

Comment #265 - Posted by: ericthered at June 1, 2010 4:56 PM


as rx'd

43:40 - this WOD is an absolute beast...way harder than I expected.

Comment #266 - Posted by: cnc at June 1, 2010 5:16 PM

Subbed 115lbs for thrusters and 28kg kettlebell for swings.

Comment #267 - Posted by: Matt Burritt at June 1, 2010 5:23 PM


Comment #268 - Posted by: Rosy in Atl at June 1, 2010 5:39 PM


did it scaled for girls as 95lb on the thruster, 185lb on the deadlifts and 1.5 pood kettlbell.
i did it in 40:20.
not bad for just having a kid 6 months ago :)
then a few hours after that did "badger" in 30:37rx'd

Comment #269 - Posted by: Terah Dowell at June 1, 2010 5:49 PM

24:29 (3 rounds)

Comment #270 - Posted by: B. Rhaly at June 1, 2010 6:33 PM

did the 1st two rounds as rx'd, then cut the thrusters to 95 and the Dl's to 205.
Ugly workout, just glad i got through it.
46:16 ..ugly

Comment #271 - Posted by: Mark Lovelace, crossfits alone in Bloomsburg at June 1, 2010 7:42 PM

33:45 for 5 rds w/ subs: 115lb thrusters, swingset knees to elbows, 205 dl, swingset pull ups. last rd unbroken. brutal! 5 min jump rope wu.

Comment #272 - Posted by: kevin o at June 1, 2010 7:54 PM

this was really bad

HSPU with feet on squat rack (shoulder height)
65# thrusters
110# deadlift
33# KB

7 rounds for time

Comment #273 - Posted by: dinzy at June 1, 2010 8:26 PM


23.58 as Rx'd

Comment #274 - Posted by: Chris C at June 1, 2010 9:51 PM


Only did 3 rounds - just got my ass handed to me on a silver platter!

Horrible - & I scaled down after the first round.

Everything felt super hard.

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

Comment #275 - Posted by: JT at June 2, 2010 12:06 AM


as rx'd

Comment #276 - Posted by: AnthonyG at June 2, 2010 4:55 AM

HSPU scaled
50lb dumbell thrusters
Sit up
50lb dumbell cleans
25lb dumbell swing

Comment #277 - Posted by: Brad at June 2, 2010 5:22 AM


Comment #278 - Posted by: Rosie in Atl at June 2, 2010 6:26 AM

18:30 for 3 rounds....5 mile run prior just killed me

Comment #279 - Posted by: The polish rifle at June 2, 2010 7:10 AM

I've been coming pretty close to respectable times on most WODs lately, but this one broke me. 135# thrusters were _hard_.

58:36 as Rx'ed.

Thanks to those that serve.


Comment #280 - Posted by: bdiggle at June 2, 2010 8:14 AM

7 Handstand push-ups to 20 pounds plastic
95 pound Thruster, 7 reps
7 Knees to elbows
95 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 45# DB
7 Pull-ups


Comment #281 - Posted by: Klorg at June 2, 2010 8:53 AM

m/31/5'11"/182 lbs

I managed to get 5 rounds before I ran out of gas.

5 rds as rx'd


Handstand pushups and only having one bar that I had to swap the weights on for thrusters and deadlifts killed my time. I really enjoyed this WOD though. God bless those it is memory of.

Comment #282 - Posted by: m t cowboyd at June 2, 2010 8:55 AM

I doubt I would be courageous enough to do the things asked of our men and women in uniform each day (overseas and at home). Whatever my opinions of our foreign policy may be at a given time, I have great respect for their work and sacrifice. The respect shown in general for veterans today seems to be a great improvement over the Vietnam era.

To the workout:

As Rx'd except lighter weights and modified handstand pushups after the fourth set (I think that was the one...) ...

60lbs for both the thrusters and deadlifts. Want to make sure I get the form right.


Comment #283 - Posted by: Foxman at June 2, 2010 9:40 AM

Forgot to mention the time: 35:21

Comment #284 - Posted by: Foxman at June 2, 2010 9:41 AM

as rx'd 43:58, way tougher than it looks. wanted to quit half way through 2nd round.

Comment #285 - Posted by: Chris McLendon at June 2, 2010 9:48 AM

Scaled the thrusters to 115lbs and deadlift to 225lbs. The rest as prescribed: 42:12
Horrible but felt so great after

Comment #286 - Posted by: J-F/19/155/5'9 at June 2, 2010 11:36 AM

So much pain...
I will admit I shed a few tears.
Thats a first for me during a wod

Comment #287 - Posted by: Amy (19yr old Female 154lbs) at June 2, 2010 3:48 PM

M/25/158 GregAWU

Rounds 1+2 HSPU head to floor, afterwards 1.5" foam pad added (to protect my head and keep cranking out HSPU in a timely manner); 70lb DB swings; else as rx'd (might have done 8 rounds, not sure):


Comment #288 - Posted by: Y. Zhou at June 2, 2010 3:57 PM

SUB 95# th
SUB 185# dl
SUB 35# kb


Comment #289 - Posted by: Ticotexas M/40/69/150 at June 2, 2010 4:15 PM



Comment #290 - Posted by: B Miller/m/5'9"/248 at June 2, 2010 4:28 PM

had to scale up to a 72.5 dbbell for kb's, otherwise as rx'd


Holy suck factor, loved it!!!!!!!!!!!

Comment #291 - Posted by: troy at June 2, 2010 5:05 PM

Me- Subbed 95 lbs for thrusters. Hand stand PU on Ladder. Subbed 185 lbs for DL. Subbed 35 lbs for KB swings. Time 24:57

Lori- Subbed 45 lbs for thrusters. Hand stand PU on Ladder. Subbed 100 lbs for DL. Subbed 10 lbs for KB swings. Time 21:47

Comment #292 - Posted by: Madman75326 at June 2, 2010 5:31 PM

First of all, respect and gratitude to all who serve our nation with honor. Everyday, I am proud to be an American. That being said,

this WOD was absolutely ridonkulous.
I had to scale the 7 HSPU to 14 reg push ups
and the 135 lb thrusters to 95 lb. But other than that it was as Rx'd.
Time- 40:51 I felt like death afterward
M/21/5'6"/152 lbs

Comment #293 - Posted by: Gabriel G. at June 2, 2010 5:33 PM


Subbed 115lbs for thrusters and 28kg kettlebell for swings.

Comment #294 - Posted by: Brandon Burritt at June 2, 2010 5:36 PM

Scaled HSPUs to the following: 4-3-3-1 and 2(to 50kg plate), rest of the rounds were 3 reps to 50kg plate.

Everything else rx'd

I had nothing left! Gotta get that shoulder strength up...

Comment #295 - Posted by: soccerman/CrossfitRenaissance/195/6'0 at June 2, 2010 7:04 PM



Comment #296 - Posted by: derek at June 2, 2010 7:27 PM

Scaled quite a bit and still did not finish...def was not ready for this...don't know why I thought I could work 24 hours, drink a few and take a 2 hr nap and be able to do perform. Started at 120 dropped to 95 on thrusters, did decline pushups 45 degrees, 225 lb deadlifts then dropped to 185, and a 55# db everything else rx'd

Comment #297 - Posted by: Cphil24m/157#/5'9" at June 2, 2010 9:00 PM



Comment #298 - Posted by: amped 35/M/190/6' at June 3, 2010 5:51 AM

7 tricep press 60#
27.5# Thruster, 7 reps
7 Knees to hands ab chair
65 pound Deadlift, 7 reps
7 Smith Burpees no pushups
7 dumbbell swings, 20#
7 smith Pull-ups 6th peg

5 rds 23:52

Comment #299 - Posted by: Teri S at June 3, 2010 6:08 AM

7 Handstand push-ups on 36" bench
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 dumbbell swings, 70#
7 Pull-ups

4 rounds 20:07
Short on time today and glad for it. This one was a killer.

Comment #300 - Posted by: Bells 37/6"1"/195 at June 3, 2010 6:11 AM



subbed 1.5 pood KB (biggest available), otherwise as rx'd. did this outside in 125 degree heat at FOB Kalsu, Iraq. You seven are truly my brothers and sisters in arms. RIP.

Comment #301 - Posted by: Mike at June 3, 2010 8:08 AM

did 10 swings with 1.5 pood KB
otherwise as rx'd
I almost died at least four times doing this. The thrusters and the dead lifts seemed to be the one two knockout combo and everything else just kicked an unconscious victim.

Comment #302 - Posted by: JonDavila at June 3, 2010 10:34 AM

M 36/5'10"/172

Still sick
1st 4 rds
225 DL/ Rx'd

135# 2 reps, 115 5 reps
205 DL
Approx. 44 mins

Comment #303 - Posted by: Rholl at June 3, 2010 11:26 AM

5 rounds
7 Tricep press 60#
rod Thruster, 7 reps
7 supine double heel touches on mat
rod Deadlift, 7 reps
7 smith step back Burpees no pushups
7 5# dumbbell swings
7 smith rows 6th peg.


Comment #304 - Posted by: Nim K at June 3, 2010 12:14 PM


4 rounds as rx'd:


Comment #305 - Posted by: Richie D. at June 3, 2010 1:06 PM

as rx'd: 28:28

Comment #306 - Posted by: Kevin: M/38/6'/195 at June 3, 2010 3:01 PM

That was horrendous.

Subbed 135 push press for hspu (b/c I don't have the first clue about how to do them)


Comment #307 - Posted by: steve g m/25/210/6'3" at June 3, 2010 3:36 PM

3 rds. 105lb thruster. 205lb dl. 50lb db swings. 17:18

Comment #308 - Posted by: ecp2 at June 3, 2010 5:09 PM

@ the sweatbox
As rx'd


Thrusters killed, had to break them
up into too many sets, took too much
time with them rest of workout tough
but not too bad

Comment #309 - Posted by: N_Rahim 28/m/145# at June 3, 2010 5:34 PM

As rx'd: 29:35

Comment #310 - Posted by: Raze at June 3, 2010 6:45 PM

as rx'd


glad to get thru this one. after rd 3 i wanted to quit but got thru it.

broke up 135 lb thrusters 5/2 on most sets
deadlifts 245 broke up 5/2 on some sets all 7 on others
started getting a tingly feeling in my body towards the end. that can't be good.

been doing crossfit for over 2 years and i must say that the wod was one of the toughest i've ever done.
of course, doing the arnie wod yesterday didn't help!

i'm out & i need a day off finally!!!

Comment #311 - Posted by: al deezy (33-m-155) at June 3, 2010 7:25 PM

As Rx'd.

"Mrs. Miyagi"
Seven rounds for time of:
7 Handstand push-ups
45 pound Thruster, 7 reps
7 Knees to elbows
Sumo deadlift high pulls, 1.5 pood KB, 7 reps
7 Burpees
7 Kettlebell swings, 1 pood
7 Pull-ups

Comment #312 - Posted by: Miyagi 30/m/162.6# at June 3, 2010 8:09 PM


Seven rounds for time of:
7 Handstand push-ups
scaled to 35kg Thruster, 7 reps
7 Knees to elbows
scaled to 85kg Deadlift, 7 reps
7 Burpees
7 Kettlebell swings,scaled to 24kgs
7 Pull-ups

wow hardest workout i have ever done, time-39:40

Comment #313 - Posted by: lachie at June 3, 2010 8:23 PM



Comment #314 - Posted by: stinker [28.m.160#] at June 4, 2010 4:51 AM

seven rounds

5 HSPU progressions
95 lb. barbell thrusters, 5 reps
5 knees to elbows
185 lb. deadlift, 5 reps
5 burpees
5 DB swings, 60 lb.
5 pullups


lots of transition time. used 1 barbell

Comment #315 - Posted by: cbecker at June 4, 2010 6:21 AM

5 rounds ran out of time

Comment #316 - Posted by: Andy at June 4, 2010 7:39 AM

38.24. 95# thruster. 135# DL. 55# KB

Comment #317 - Posted by: JonNYC - 41/M/170/5'11" xfit since 6/08 at June 4, 2010 10:04 AM

So, I did the Arnie as prescribed but it took 46 mins. Turkish getups are rediculously difficult at 70 pounds. "The Sevens" as prescribed in 29:42 but this one KILLED ME. I loved it though.


Comment #318 - Posted by: james at June 4, 2010 10:07 AM

Scaled to 5 rounds. Time=34:47

Comment #319 - Posted by: Michael m/47/5'9"/175/MI survivor at June 4, 2010 10:19 AM

M/ 36/ 132 lbs/ 5'-6"
I did a totally different WOD ... again.
I have NOT been feeling the intensity.. I did a bunch of snatch and C&J drills and a bunch of reps for about 25 minutes. Then I went for a swim for about 20 minutes... a good and easy WOD>.. I wanted to work on full squat snatching and some C&J for full range of motion and to catch the weight in the bottom position for the snatch as well as work on the whole C&J and not each component.. I did some snatching yesterday with dumbells and this was the full exercise tonight. ... I worked up to 135 lbs for the C&J and it felt nice. I wanted to keep the bar close and work on extending my feet more on the landing of the jerk.. overall I was pretty happy with my technique... it was also really humid and I did not have any chaulk.. good thing I wasn't really going for high weights then.

Comment #320 - Posted by: Anton at June 4, 2010 11:33 AM

Very hard and very humbling.
Only had one barbell- used 40# dumbbells for the thrusters.
Everything else as rx'd. HSPUs took most of my time. I can only do a few at a time before losing balance.
55 minutes.

Comment #321 - Posted by: Mitch at June 4, 2010 12:44 PM

The Seven was an amazing workout. I had to scale it since I've only been doing crossfit two months. Every time I started to slow down or break form I thought of those men. It kept me going.

Comment #322 - Posted by: Janine at June 4, 2010 1:17 PM

While lying on the ground, after completing this WOD, as I usually do. I recalculated the number of reps in this workout. 7 reps of 7 excercises times 7 rounds adds up 343. This number also has a special meaning to me, as well as firefighters around the country. On 9/11 losing 343 FF's on the attack of our country. God bless the CIA members, and their families as well as the FF's lost on thiat day.

Comment #323 - Posted by: Dave at June 4, 2010 5:04 PM

"The Seven"

Seven rounds for time of:
7 Handstand push-ups SUB push-ups with legs on bench in piked position
135 pound Thruster, 7 reps SUB 95 pound
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood SUB 70 pound dumbbell
7 Pull-ups


Comment #324 - Posted by: Louis Herrera 51 70" 177 at June 4, 2010 5:33 PM

Seven rounds for time of:
7 Handstand push-ups
115 pound Thruster, 7 reps
7 Knees to elbows
115 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 35#
7 Pull-ups

Started with lighter bar due to 2 people using it at same time. dropped to 95# after 3rd round.

Andrea used 25# kettlebell for swings and 35# kettlebell for thrusters.

Daniel - 45.46
Andrea - 44.24

Comment #325 - Posted by: hub at June 4, 2010 9:58 PM


132 lb DL
90 lb thrusters
40 lb KBS

Comment #326 - Posted by: Mik at June 5, 2010 1:58 AM

Five rounds

65 lb push press
7 knee to elbows
135 lb deadlift
7 burpees
50 lb dumbbell swing
7 pullups

Comment #327 - Posted by: Morgan Polotan at June 5, 2010 8:38 AM

Scaled to 5 rds

Comment #328 - Posted by: Nate m/38/6'/175 at June 5, 2010 12:04 PM

Did this one at the affiliate today.

As Rx'd 22:24

Wiped me out.

Comment #329 - Posted by: Kevin Simons at June 5, 2010 2:28 PM

CFWUx1 plus some light DLs 7x45-7x135-1x225
36:00 but only 6 rds
They kicked me out of the gym at 9 :-(

Comment #330 - Posted by: Doug at June 5, 2010 3:02 PM

51:12 rxd

Near total central nervous system shut down at the end of Rd 4. Had to douse my neck with cold water in front of the fan to do anything after Rd 4. I was destroyed.

Comment #331 - Posted by: Brian PCF at June 5, 2010 6:35 PM


Scaled to 5 rounds

The heroes really kicked my arse this week.

Comment #332 - Posted by: Matt I. at June 6, 2010 8:36 AM

rx'd: 40:58

Comment #333 - Posted by: MikeyPaul/m/28/170/5'8" at June 6, 2010 11:41 AM

The Seven
as rx'd (should have scaled based upon my time) By 4th round didn't care about time anymore, just about finishing.
My God welcome The Seven, and may He comfort their families.

Comment #334 - Posted by: RB at June 6, 2010 1:06 PM


(7 min pace thru first 4 rounds, 8 mins last 3; 70lb DB swing for KB)

Comment #335 - Posted by: dsm19 M/31/6'0/210 at June 6, 2010 1:45 PM

As Rx'd
72:29 (minus the time and effort of swapping plates every round)

Wanted to stop after 3rd; was totally dead after 4th; somehow managed a nauseated 5th&6th; powered through 7th

Probably should've scaled

Comment #336 - Posted by: XAF at June 6, 2010 3:55 PM



5 rounds time: 38:42, did 115# thrusters and 265# DLs by mistake, miss read it.


Comment #337 - Posted by: BlackCatX-Fit at June 6, 2010 6:45 PM

5 rds
7 10# shoulder push press
17.5# pound Thruster, 7 reps
7 Hanging Knees to elbows
17.5# pound Deadlift, 7 reps
7 Burpees no pushup
7 Kettlebell swings, 10#
7 smith Pull-ups 6th peg


Comment #338 - Posted by: Tami B at June 7, 2010 5:41 AM

35yom / 203lbs

Puppy/pack combo, 5 rounds for time:
7 Handstand Push-ups
70# Thruster, 7 reps
7 Knees to elbows
135# Deadlift, 7 reps
7 Burpees
30# Dumbbell swing, 7 reps
7 Pull-ups


HOLY CRAP this was tiring. Started fast, slowed down, got faster, then slowed again. I felt good and pushed through, but this definitely kicked my butt.

Comment #339 - Posted by: Bphantom at June 7, 2010 8:04 AM

Just rowed 500m for WU. Slept in.
Felt better as sets wore on. HSPU better. Head more away from wall on way down really helps. Tried narrower stance on thrusters & pushing knees out. Keep elbows up.

Comment #340 - Posted by: jrm at June 7, 2010 6:46 PM

These guys really were heroes. The actions that day by the security team saved the lives of five others who survived. This work out will be bittersweet, and every drop of sweat will be my memorial to these fine men and women. I just found out about this work out yesterday while at their memorial service. I'm a little late getting to it, but it will get done nonetheless.

Comment #341 - Posted by: Daniel HAMEL at June 8, 2010 5:57 AM

started with 50kg Press & thrusters, 100kg Deadlift but changed down to 40kg and 80kg after 1st round :(

5 rounds 32:40

Comment #342 - Posted by: Jack - THFC at June 8, 2010 8:24 AM

i only did 4 round and i was dead tired....i think i should maybe reduce weight to complete all the rounds??? any suggestions???

Comment #343 - Posted by: bobby at June 8, 2010 8:33 AM

5 rounds, scaled the thrusters to 115lbs in 63 minutes.

Comment #344 - Posted by: Jross at June 8, 2010 9:00 AM

loved this one...

4 rounds scaled:
32kg thrusters
100kg deadlift (probably should have done less weight here to do more rounds)
KBS with 16kg/20kg dumbell

HSPU getting better


Comment #345 - Posted by: zenoperegrinus at June 8, 2010 9:10 AM


5 rnds of the seven with:
100# thrusters
215# deadlift
KB swings, 1.5 pood


Comment #346 - Posted by: JBreakey m/18/5'11"/165 at June 8, 2010 4:53 PM


weak effot not worth of a hero wod... did three rounds and called it good. Not focused enough, worried about packout, loadout, move out etc...
Oh well
1st rnd 4.05
2nd rnd 7.25
3rd rnd 6.35

back to work.

Comment #347 - Posted by: Matt A at June 8, 2010 6:05 PM

31/m/71"/173/Centurion Crossfit

54:15 as Rx'd

Comment #348 - Posted by: Archer6479 at June 9, 2010 4:35 AM

one of the toughest since I started mid Jan. Scaled a bit.

105# Thrusters
225# DL
60# DB Swing

rest as rx'd


did all HSPU and Thrusters unbroken, DL (strength) still my weakness...broken and slow. My grip really started to fade at rnd 6...had a tough time holding on to bar for the k2e's even.

Comment #349 - Posted by: schinizel/m/31/5'9/150 at June 9, 2010 11:04 AM

Scaled and still died
Only 5 rounds
115lb Thrusters. Rest as RX'd

Comment #350 - Posted by: ac at June 9, 2010 11:38 AM

Probably the toughest WOD I've had to date since starting in October. 28:12 as RX

Comment #351 - Posted by: Tyler Sullivan at June 9, 2010 11:42 AM

3rd wod after sick with mono for a month. even scaled waaay down could only handle 4 rounds. long way til i'm recovered.

4 rounds
hspu w/ feet anchored 4' high
75# thrusters
155# dl
50# db swing


1st round ~ 3:30, after that 7-8 each

Comment #352 - Posted by: Callum at June 9, 2010 8:11 PM

48:35 as Rx'd using a 70# Dumbbell for the swings. This was awful.

Comment #353 - Posted by: Edwin 27/M/68"/170 at June 10, 2010 7:42 AM

Subbed and scaled: Ring pushups for HSPUs, 115lb thrusters, 55lb DB swings.
Only had one bar so lost some time swapping plates out between thrusters/DLs.



Comment #354 - Posted by: JonK at June 10, 2010 10:28 AM

51 Minutes

Comment #355 - Posted by: kylec at June 10, 2010 11:05 AM


Seven rounds for time of:
135 pound shoulder press, 7 reps
135 pound Thruster, 7 reps
7 Knees to chest
245 pound Deadlift, 7 reps
7 Burpees
7 Dumbbell swings, 70 pound
7 Pull-ups

Partitioned them slightly, but definitely completed all the reps in near perfect order. One of the most difficult WOD's I've ever completed!!


Comment #356 - Posted by: Kent at June 10, 2010 12:59 PM

If you did this as RX'd, then you have my utmost respect.
I took the Brand-X puppies approach, and slightly modded it in the areas I could handle.

Five Rounds, 7 reps
65 lb Thrusters (to 45lb after 2 rounds)
Knees to chest
65 lb DL (to 45lb after 2 rounds)
KBS - 20 lb
Pull Ups


Comment #357 - Posted by: Augustus at June 10, 2010 1:38 PM

tried it today.
31:36...that was Brutal!

Comment #358 - Posted by: at June 10, 2010 5:30 PM


Five rounds for time of:
7 Handstand push-ups progressions
95 pound Thruster - curl bar, 7 reps
7 Knees to elbows
205 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 24kg
7 Pull-ups

Three rounds minus Pull-ups


Comment #359 - Posted by: EMelton at June 12, 2010 3:56 PM

5 rounds
HSPU (aspirational)
115# thrusters (broken up sets of 4/3)
Knees to elbow
#225 Deadlift (broken up, miserable)
70# DB lift

Fell off a little bit on the last round but this will be tough to beat next time.

Comment #360 - Posted by: tgremillion M/30/6'1/185 at June 13, 2010 8:25 AM


5 rounds in 31:02. Ran out of time and gas.

Comment #361 - Posted by: denob at June 13, 2010 1:17 PM

R.I.P. Heroes all.

CFWUx3 (pull-ups first round only)

1:39:00 (brutal)

Thrusters at 95lbs
Deadlifts at 225lbs first round; 215lbs all others
Kettlebell Swings-dumbbell swings 70lbs first round; 50lbs. all others

Ernest 40/M/61"/163

Comment #362 - Posted by: twiki2 at June 15, 2010 6:01 PM

Awesome workout! I threw up. - If your not puking your not trying

Comment #363 - Posted by: stewart at June 15, 2010 9:00 PM

I did "The Four" w/a 1 pood KB.


Comment #364 - Posted by: Ukkrew at June 15, 2010 10:17 PM

WU+ tabata run, 15deg incline 8.5 mph

Sevens as rx'd



this was mostly mental (as evidenced by the fast final rnd). hard to push through the gut wrenching pain.



Comment #365 - Posted by: brian p at June 18, 2010 5:02 PM


subbed 75 pound shoulder press for handstand pushup
subbed 75 pound thurster
185 pound deadlift
63 pound assist on pullups
3 rounds 36:12

Comment #366 - Posted by: JBGP at June 27, 2010 2:13 PM


as rx'd

Comment #367 - Posted by: Francis Vu Nguyen at June 27, 2010 9:47 PM

95# pushpress
95# thruster
45# db swings


Comment #368 - Posted by: bookworm at June 29, 2010 4:16 PM

scaled to 3 rds w/ 60# DB swings

run and 7x3 Cleans took it out of me beforehand


Comment #369 - Posted by: MoGreene at July 16, 2010 2:25 PM

29:15 RX'd


Comment #370 - Posted by: jayhawkcf at July 19, 2010 12:57 PM

THat was hard. Thx!

7 thrusters 55kg
7 Knees to elbows
7 DL 100kg (first two rounds 110kg)
7 Burpees
7 KB (subbed with dumbell 32kg)
7 PU


Comment #371 - Posted by: tanzenfranz at September 11, 2010 8:59 AM

22:52 subbed 2x35# dumbell thrusters.

Comment #372 - Posted by: BrianG at September 12, 2010 5:05 PM


Five rounds for time of:
7 Handstand push-ups (smith mach modified)
100 pound Thruster, 7 reps
7 Knees to elbows
205 pound Deadlift, 7 reps
7 Burpees
7 Dumbbell swings, 50#
7 Pull-ups


Comment #373 - Posted by: Chad at September 15, 2010 2:37 PM

it was an honor to do this WOD

thruster 53
dl 115
kb 12kg

37:58 with some tears

Comment #374 - Posted by: tina degiorgio at December 31, 2010 7:20 PM

I'm saddened that there's no love given to the Jordanian officer killed in this WOD. Heroism isn't limited to Americans, as I'm sure our brothers at Sri Ram Ashram can attest.

Comment #375 - Posted by: Cliff D. at February 4, 2011 10:59 AM

46:09 with many mods, left side!

Comment #376 - Posted by: Pär Larsson at March 25, 2011 11:21 AM

Damn less than 20 minutes!!! That is unreal.

I started crossfit last month. This destroyed me.

53.10 as RX'd except 40kg Thrusters.

My back was killed for the next 3 days after doing it!

Comment #377 - Posted by: Mitch at July 29, 2011 12:03 PM

Russ: 27.37rxd

Comment #378 - Posted by: Russell Kapper at October 1, 2011 12:45 AM

rx'd -- 28:50

Comment #379 - Posted by: Dave Berry at October 11, 2011 4:39 PM

43 Minutes
All these people doing this WOD in 20 min or less are out of their minds. Hope to shave 10 minutes off the next time I do this workout

Comment #380 - Posted by: Reggie at December 3, 2011 9:58 PM

Seven rounds for time of:
7 Handstand push-ups
65 pound Thruster, 7 reps
7 Knees to elbows
135 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 16 kb
7 Pull-ups red band assisted
Time - 33:06min
Barbara F/36/5'4"/135

Comment #381 - Posted by: Barbara -f/38/5'4"/135 at December 21, 2011 10:28 AM

3 rounds
45# thrusters
185# deadlifts


Comment #382 - Posted by: dcyn at January 19, 2012 10:08 PM

Seven rounds for time of:
7 Handstand push-ups
65 pound Thruster, 7 reps
7 Knees to elbows
165 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 40 pounds
7 Pull-ups assisted

Time - 30:26

Comment #383 - Posted by: Sarah at June 1, 2012 8:37 AM

Rx'd in 28:43. I really really suck at thrusters ;). I'm still quivering 2 hours later. Awesome wod.

Comment #384 - Posted by: Brent Hunt at June 18, 2012 11:57 AM

5 months ago I did this workout in 29:42
(7 rounds)
7 hspu (knees on box)
7 thrusters (35 lb)
7 k2e
7 deadlifts (75 lb)
7 burpees
7 kb swings (26 lb)

Today: (7 rounds)
7 hspu (knees on box)
7 thrusters (65 lb)
7 k2e
7 deadlifts (135 lb)
7 burpees
7 kb swings (35 lb) time - - - 27:30!!

Comment #385 - Posted by: Tara B at June 27, 2012 6:01 PM

F/33/5'10" 145 lb

Comment #386 - Posted by: Tara B at June 27, 2012 6:03 PM


9/11/12 hero WOD - 62:08 as rx'd. Lots of opportunity for improvement. #81 bingo hit me HARD! Great post, reminded me that time is precious and never to take anything for granted. Thanks so much to all who have served and continue to do so to keep us free.

Comment #387 - Posted by: Chris at September 13, 2012 3:55 AM

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

my time = 31:29....Brutal,Dont know what it might feel like to die but sure its just as bad.

Comment #388 - Posted by: Erick at October 31, 2012 9:30 AM

Would be a wonderful 13.1 open workout.. 25 min AMRAP

Comment #389 - Posted by: Vic at March 1, 2013 12:21 PM

"The Sevens" as RX 41:15

Comment #390 - Posted by: Jose Alexandro Penaloza at May 4, 2013 5:51 PM

As RX'd 50:05

Beat my last time of 55:38 this Hero WOD is BEAST

Comment #391 - Posted by: Juan at June 23, 2013 6:46 AM



Comment #392 - Posted by: Jay cutler at December 9, 2013 6:34 AM

M/ 175/ 5"7

RX'd at 30:47

brutal workout

Comment #393 - Posted by: Ari at January 11, 2014 10:25 PM

Scaled to 165# DL and 50# KB


Comment #394 - Posted by: Jessica at January 24, 2014 3:31 PM

RX'd at 31'36

Comment #395 - Posted by: richard valencin at April 26, 2014 6:50 AM

7 Rounds for time of:
7 Handstand Pushups
95 pound Thruster, 7 reps
7 (Ring) Knees to elbows
185 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 1.5 pood
7 (Ring) Pull-ups

time = 44:58 minutes.

Comment #396 - Posted by: Zeljko at January 20, 2015 11:52 PM
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