Never forget.

DNF'ed this the last time I tried. Can't wait to give it another shot!

Awesome, this was the first CF workout I ever did. I scaled it, and even then I almost died (in a good way). Can't wait...

To date, the only workout i have not finished or made the cutoff. #backatit

Read Triple Agent by Joby Warrick. It is a sad and interesting look at what lead to the death of The Seven. Thanks HQ for allowing us to never forget the true heroes who walk amongst the cowards of the world.

By far the hardest hero I have done. Honor them by suffering

M 170lb./5'11''/31 yrs.
33:58 Rx

Hey #3 Bill... all due respect... Travis does a hell'uva job and puts in a ton of work before/during/after the competition. I'm no fan boy and you can rest assured Travis is the hardest working announcer I know and probably the strongest too! His contributions to the Rogue and CFGames teams is awesome.

Never forget, Nice Nikki & Jordan !!!

Last time I did this was early last year.
My stats: M/5'5"/143lbs.

Modified weight a bit: 95lb thrusters. 225lb deadlift.

27:26

33:06
Brutal WOD, round 5 was the worst but pushed through and finished strong

CrossFit Walter Reed, that is awesome!

Are there scaled weights for women for this wod?

343 reps...HQ is brilliant. Never forget.

M/31/200/72

39:45 rx'd

Was definitely a toughie. I think I paced myself a little too slow. I still had some left at end of WOD.

Total Knee Arthroplasty (TKA) 5 months +. My progress is good. Have to train smart, can’t push too hard.
Modified/Scaled
Seven rounds for time of:
7 Handstand push-ups
100 pound Sandbag Thrusters, 7 reps
7 Knees to elbows
205 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 1.5 pood
7 Pull-ups
38:29
M/54/6’/204
I'm a Considerate neighbor: Noise discipline in effect WOD started at 00:55

Scaled it 90 pound Thrusters and 165 pound deadlift. 24 minutes.

M/24/6'1''/258lbs

52:16
Did first 4 rounds as RX, all unbroken sud 20
been thinking my pacing has been holding me back so i tried to really go for this one which hurt me bad, my shoulders and wrist were fried! Had to Mod pulllups on round 5 and knee to elbow, couldn't hold my momentum, failed a bunch of thrusters and pullups then I had no wind, had to rest took me 30 min to do the last three round, threw up after round 6 a little. Round 7 couldnt go all out just out of gas had to take about 5 min to recover.

Went off my palio today, had nachos and a soda, felt every ounce of the soda burning me in this work out, every drop of cheese and processed salt.

All in all great workout.

M/33/5'10"/165

34:48 95# thruster 185# DL only one bar long time add and remove plats

realy hard wod

Sub'd
115 Thruster
205 DL

42:22

Hi everyone, male, 6'1", 15 stone 2 ibs, first try at one of these, 39 minutes including 1 min 30 secs rest between each set, high incline press ups instead of handstands, had same problem as lots of you with thrusters and DL only had one bar!

m/47/185

33:46

Hey everyone I am new to CrossFit (2 weeks in) and i am absolutely hooked!It fits very well for me as i am a Muay Thai Fighter.

I am 17yrs, and i was just wondering if i were able to do the CrossFit Level 1 Course, and how much i would get out of it? I would like to do the course to become more confident in the lifts and also get as much out of CrossFit as i possibly can.

Thanks!

30:07
Scaled-100#thruster, ddlft 225#, 60#kb

3 rds 16:47

joeyx
41 180lbs

scaled
90 lb thruster
185 lb DL

20:25

M/44/5'11"/195

3 rounds

7 push-ups
7 95# thrusters
7 knees to elbows
7 205# deadlifts
7 burpees
7 1.5 pood KBS
7 pull-ups

17:10

M 20/185/6

31.43 Rx'd

I suffered for those 343, because I know they would've suffered for me along with all those they saved. 35.25 no mods

38:53
95# Thruster
135# DL
6" pad for HSPU
Very tough

We can not forget that today 11 years ago the biggest attack ever on US history was coordinated and executed in our own backyard. In remembrance of all the policemen, firefighters, service members, civilians, and civil servants we will never forget!!! And to all the family members and friends who lost someone special on that day, ur loved ones will forever be in the hearts and thoughts of Americans. In remembrance of all the lost HEROES I am contributing today's Crossfit WOD "Hero" workout to them.
The "SEVEN" 7 rounds for time. COMPLETED: 62 minutes.
7 Handstand push ups - police
7 Thrusters 135lb - fire fighters
7 Knees to elbows - service members
7 Deadlifts 245lb - civilians
7 Burpees - civil servants
7 Kettlebell swings 70lb - family
7 Pull ups - friends
This Work out is pure hell but its nothing compared to the price the people above paid!!!!
***YOU WILL NEVER BE FORGOTTEN***

my 2nd crossfit train

5 rounds

7 push-ups
7 40kg thrusters
7 knees to elbows
7 90kg deadlifts
7 burpees
7 1.5 pood KBS
7 pull-ups

time 16:13

Brutal....

7 rounds 57:56
HSPU Need to work on range of motion here but don't like doing the scaled version of these.
Thrusters 110 for 1st rd and 3 reps of 2nd rd dropped to 90 lbs for remainder
225 for deadlift
70 lbs dumbbell for swings
Jumping pullups

Got really hard for me round five....keep pushing

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.

--From original post

Scaled to 5 X of;

Seven rounds for time of:
7 Handstand push-ups
95 pound Thruster, 7 reps
7 Knees to elbows
225 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 55#
7 Pull-ups

Scaled to 5 X of;

Seven rounds for time of:
7 Handstand push-ups
95 pound Thruster, 7 reps
7 Knees to elbows
225 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 55#
7 Pull-ups

27:53 (pr)

I feel like I just got ran over by a bulldozer..

28/204/71''..
From Afganistan

38.51

Should have lowered the Thruster Weight.. That got REAL hard after round 4..

I have a question. Do you think that doing official crossfit warmup before this WOD is good idea or it will be to tiring?

What kind of warm did you do?

I like this WOD, i do it every Monday, and i call it Dirty 7...
My last time was 27.18

Interesting article about wheat:

http://www.cbsnews.com/8301-505269_162-57505149/modern-wheat-a-perfect-chronic-poison-doctor-says/?tag=re1.channel

Only had time for 4 rounds.

115# Thrusters
225# DL
60# KBS

20:51

Rx'd - 45:36

Perfect to marry-up the photo of the grand opening of CrossFit Walter Reed with a Hero WOD--all on 9/11. I was approx. 400m from the Pentagon when the plane hit in 2001. I was lucky in that regard; but the memory of the fireball climbing into the sky is forever etched in my mind. My buddy, and fellow CrossFitter, Rick, was inside and literally crawled out of the rubble. We'll never forget; will you?

I'll pay tribute by hammering on this WOD. You can also pay tribute by checking out Team RWB (Google it)--an organization dedicated to helping veterans through exercise. I'll be wearing my Team RWB shirt during this WOD.

24:10

RIP

Well this should be fun....

M/31/6'/225
Rx'd - 34:30

Wow, I'm usually not scared of a workout, but this workout LOOKS scary just reading it.

I guess since it is for 7 HEROES that makes sense.

CF is about overcoming fears and living a life we didn't think was possible.

Thanks to the 7 HEROES (and all the others impacted or moved to action by 9/11) we still live free....although not as free as we once were.

29:11 @ school gym. To all the men and women who lost their lives on 9/11 R.I.P. We will never forget.

31/m/190

1.5 months into Crossfit.
6 rounds Rxd in 36:00 before I heard my 5 month old crying on the monitor - Daddy daycare!

Only had time for 5 rds.

F 150 lbs 23

7 handstand pushups
7 thrusters 90lbs
7 knee to elbows
7deadlifts 90lbs
7 blurred
7 25 lb plate swings
7 decline pushups (can't do Pullups)

46/F/5'4"/160
7 rds scaled/modified:
Push press for thrusters, 20" box jumps for burpees.
7 HS Pushups
7 Push Press (pitiful weight...:/ )
7 K2E
7 DWL 145#
7 20" (?) Box Jumps
7 40# Kettlebell Swings
7 Pullups (80# weight asst)
40:54 Gassed. Spent. F@#$%^ awesome. Loved it.

Jeff @ 2.0
22:40

as rx'd

46:05

wanted to quit way bad at 4 rounds. Top 5 hardest workouts. Thrusters killed me.

OMG!!! Almost puked twice and just about quit in round 6 but dug deep!!! THE hardest workout I have ever endured!!! LOVED IT!! 42:08 95lbs thrusters 185lbs dl and 24 kg kettles
M/37/186 5'11

M/22/5'7/175
RX 27:12

M/26/5'11''/180
35:41 Rx
All Rounds Unbroken. Bad Transition Time Between Exercises.

m/41/5'8/185
Rx 47:57
Did not finish the first time I tried it. Did Rd#7 unbroken to the Skid Row on the radio singing "I Will Remember you" Had goose bumps when I thought of my brothers in 343. R.I.P my brothers and we will NEVER FORGET!

Scaled/modified to:

Seven rounds for time of:
7 Handstand push-ups, with feet on smith bar
squats, 7 reps
7 Knees to elbows
155# pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 1.5 pood
7 Pull-ups

25:15

M/31/5'11"/175
5 rounds
scaled weight on thrusters to 85 and 225 on DL
29:12
Wanted to quit so bad after 3rd round but the thought of all those that suffered on 9/11 kept me going.

32:40 rxd

2012-09-11: 39:54. Sub 95#. 3:01,4:10,5:01,6:19,7:01,7:8,7:02. 
2010-09-11: 37:34@3:26,4:27,5:11,6:05,6:15,6:10,5:56. Subj 95# thrusters.
2010-05-31: 47:13@4:13,6:07,6:31,7:07,7:31,7:20,7:20. Sub 95# thrusters.

2012-09-11: 39:54@3:01,4:10,5:01,6:19,7:01,7:8,7:02. 
2010-09-11: 37:34@3:26,4:27,5:11,6:05,6:15,6:10,5:56.
2010-05-31: 47:13@4:13,6:07,6:31,7:07,7:31,7:20,7:20.

40:41 as RX'd. Killer workout..

43:oo-ish as directed.

Actually stopped the clock to quit at round 5 in 27ish minutes. But then remembered there is no quitting a Hero WOD. That's where the -ish comes from.

Done at the box in 47:24 as RX's with all rounds unbroken. But plenty of rest in between rounds.

44/m/176cm/73kg

Seven rounds for time of:
7 Handstand push-ups
95 pound Thruster, 7 reps
7 Knees to elbows
95 pound Sumo deadlift high pull, 7 reps
7 Burpees
7 Kettlebell swings, 1.5 pood
7 Chest to bar pull-ups

32:51 (last time 37:49)

Second WOD after three weeks of vacation with hardly any exercise. Everything unbroken except HSPUs (head to floor) after round three.
Time improved due to stronger HSPUs and fast kipping K2E. Started with 4 minute rounds. Thrusters after HSPUs were the hardest part.

7 rounds
40# dumbbell presses, 7 reps
95# thrusters, 7 reps
7 kte
185# pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 44#
7 Pull-ups
47:30

5 rounds
No other mod beside # of rounds.
32:26

Day 134
M/45/6'0"/189
44:25
Rounds 1-2 on Thruster as RX'd; Rounds 3-7 scaled to 115#. All other as RX'd. Epic WOD... to the Seven - rememberence.

7 PP 20lb dbs
7 Thrusters @35lbs
7 KTE
7 DL 50lb kb
7 Burpees
7 kbs @ 35lbs
7 Pullups

only had time to do 4 rounds... 22:08
@27 weeks

Did not have the weights for the 'seven' so did Murph instead as rxd with a 12.5 kg sandbag in a rucksack.
M/31/168#/5'9" Time 59:18
R.I.P. to those who have lost their lives protecting others freedom. Thank you.

Did not have the weights for the 'seven' so did Murph instead as rxd with a 12.5 kg sandbag in a rucksack.
M/31/168#/5'9" Time 59:18
R.I.P. to those who have lost their lives protecting others freedom. Thank you.

as rxd 31:47. wow toughest wod in a long time. Rounds 5 and 6 were the hardest.

M/52/153/1-1-06

Scaled weights, till managed only 4 rounds in ~20:00. However poor, it was all I had today.

I was in the OR this AM, as I was that fateful day in 2001. It was eerie at work today; everyone was on edge. Everyone remembered. We were close, closer than usual, at least for the day. Like 2001 our surgical patients were unaware of our collective thoughts, unaware of the tighter bond we shared among ourselves today.

Never forget this day. Never let revisionist history distort its import. Never let any type of apologist or moral relativist succeed in somehow lightening the darkness of these heinous acts, acts of war, atrocities perpetrated on civilians not at war.

Never forget.

F/42/5'6"/145

7 rounds:
5 band-assist HSPU to AbMat
5 thrusters, 55#
5 KTE (figured out a rhythm for consecutive reps)
5 DL, 125#
5 burpees
5 KBS, 1 pood
5 pull-ups

30:03

41:14 as Rx'd w/ 1 barbell
rounds of 4:19, 5:27, 5:30, 6:30, 6:25, 6:59, 6:20

51:01 9/13/2010

m/29/6'/190
38:27 plus 10 mins sprawled out in my front yard.

sub'd DL to 225 cuz thats all i got besides some cinderblocks that i use on heavy days lol. gotta get the weight somehow.

only 1 bar and that destroyed me
rounds 1-3 could change out the weights in about 30 seconds and then I just crashed and it was taking about 1-2 minutes for the rest of the rounds. Definitely getting an extra bar this weekend. I just looked at it as an extra set of functional movement :)

Completed this in a very busy gym. i don't think it would've made much of a difference if it weren't busy. I was happy for some of the "unwanted" downtime waiting for a pullup station on a couple of the rounds.

M/19/6'3''/192lb

44:45 with minimal scaling

18:29 Rx'd

DNF - 5 rounds as rx'd in 33:22
thrusters killed me...

as rxd @ HCHS

34:34(pr)

DNF - 5 rounds as rx'd in 33:22
thrusters killed me...

28:50 RX

Hey everyone I am new to CrossFit (2 weeks in) and i am absolutely hooked!It fits very well for me as i am a Muay Thai Fighter.

I am 17yrs, and i was just wondering if i were able to do the CrossFit Level 1 Course, and how much i would get out of it? I would like to do the course to become more confident in the lifts and also get as much out of CrossFit as i possibly can.

Thanks!

Only had a 50lbs KB so everything RX'ed except for the KB Swings. Time: 29:03

Scaled this. Only third CF WOD after almost a year break.

7 HSPU w/ box
75lb Squat Thruster 7 Reps
7 Knee Raises
135lb Deadlift 7 Reps
7 Burpees
16kg KB Swings 7 Reps
7 Jumping Pull-ups

25:00 @ crossfit snohomish. Pr

As rx'd, 30:39 (PR).

Well, this went better than when I did this 2+ years ago. About 14 minutes better. Part of it was doing this in the home gym vs. the globogym. However, part of it was that I simply feel much more comfortable with many of these movements. Thrusters and deadlifts were the toughest today. Near the end, I realized that I had a shot at sub-30, but I just couldn't bring it home. Pukie was waltzing me around the dance floor there for a bit.

3 rounds plus a little bit. 21 minutes

M/29/136# (62kg)

42:50

Scaled:

7 HSPU
7 95# Thrusters
7 Knees to elbows
7 200# Deadlifts
7 Burpees
7 55# DB Swings (~1.5 Pood)
7 Pull Ups

PR'd by doing it with heavier weight than last time and having a slightly quicker time.

Till we meet again...

scaled.

5 rounds, 5 reps per round of all movements:

16:39

50:09 M23 170lbs 5'10

7 rounds:

7 HSPU - I'm with you
7 135# thruster- uhhh...hurts wrist, down to 115, round 4 switch to front squat, whoo
7 knees to elbows - too easy yo!
7 DL 245# - heck yeah
7 burpees - kill me
7 KB swings 70 # - I'm a bellows
7 Pullups - nailed it
#exhausted

M/20/170

threw up in my mouth and tore my hand open on round 4 of the deadlifts so decided to stop at the end of round 4. 25 minutes up to that point. gonna try this again in a few days, hate DNF'ing a Hero WOD

Wish I could have given this WOD the respect it was due, but I had to fit in as much as I could in just a 45 min window of opportunity. Was disappointed that I couldn't not finish the 7 rounds.

M/35/210#

Hit first two rounds a little too hard and gassed out...completed 1st two as Rx'd in 13:37

Scaled thruster to 95# and DL to 155 for an additional two rounds.

All in all I did 4 rounds in 24:09.

Will definitely have to revisit this WOD.

I pushed for five rnds of
7 HS
7-115lb thrusters
7- K-E
7-225lb DL
7-burpees
7- 1 pood KB's
7-Pull ups
32:06
Knees started hurting on top area. I didn't want to push it.

m/55/5'9"/165#
as rx'd...47:17...in memoriam

On Sep 11, 2001, I was a young Army lieutenant stationed in Germany. I was working late, as usual, when I got a call from my girlfriend and got the news. I ran to the DFAC and turned on CNN and watched in disbelief as the planes crashed into the twin towers. Images of people jumping to their death and the billowing towers will forever be engrained in my memory.

I have lost too many good buddies in the fight against terror.
I wish I could have given this WOD the respect it was due, but I had to fit in as much as I could in just a 40 min window of opportunity. Was disappointed that I couldn't not finish the 7 rounds.

Lest we forget....

M/35/210#

Hit first two rounds a little too hard and gassed out...completed 1st two as Rx'd in 13:37

Scaled thruster to 95# and DL to 155 for an additional two rounds.

All in all I did 4 rounds in 24:09.

Will definitely have to revisit this WOD.

Finally - a photo of the real deal Crossfiters at CF Walter Reed.

Much better than the photo from last Saturday's WOD!

All joking aside, it was a great group of people and a real privilege to be part of opening day. From the guy doing one-armed burpees, to the senior officers throwing down alongside the most junior Marines, the atmosphere was amazing.

Dillon, Brian, and the civilian and military supporters who built CF Walter Reed have done a tremendous job there.

My girls still laugh about how their Daddy was lying on the floor, drenched in sweat, looking pathetic.

Jim

as rx'd 34:31.

swore i would never do this workout again but since hq posted this on 9-11 which also happens to be my birthday i thought i should suffer a little bit.

I really beat up my body on this one.... I see myself tackling this wod again... you may have won this time...but I got you next time Wodski!

29:30 RX'd Never Forget

46:00

That sucked.

I made the mistake of "warming up" with a 60 minute hot yoga sculpt class. Never again.

I could barely brush my teeth when I got home.

That was brutal!

only managed 4 rounds, I made some weird noises on the DL's

Had to sub to 205 lbs DL's after Round 3, grip was failing but it's slowly improving!

Bench assisted HSPUs

28.54.

Modified this a bit to allow me to finish
- subbed push-ups for handstand pushups, and cut down the weight, but did 7 reps and 7 sets. 21:15. 6th set was brutal.

Great Hero Wod on 9/11.

m/35/5'5/150

had to scale weights 100lb thruster, 185lb dead lift and 1.5 kb.

47:20 but completed it and couldn't move for about 15 minutes.

M/57/185#/5'10

wall HSPU
75# thruster
185# DL
55# KBS
o/w as RX

45:36 time, very tired even with scaled weights.

M/18/5'10/171

Time: 38.13

Scaled big time, 29:31, pumped to be < 30 mins:

Seven rounds for time of:

7 Handstand push-ups to 5.5"
35# DB (pair) Thruster, 7 reps
7 Knees to elbows (rounds 6 & 7 = 14 reps on floor, bar busy)
185 pound Deadlift, 7 reps
7 Burpees
7 55# dbs
7 Pull-ups on Gravitron + 70#

Just pick up the next weight, do the next exercise.

M/187/42
41:43 everything rxd. Awesome workout. Fitting salute to the men and also remembering 9/11.

Ooh Rah

F/51/5'6"/125

39 min
65# thrusters
95# deadlifts
First 5 rounds pull ups unassisted/broken
Last 2 assisted
Pack all 7 rounds

Tough workout - Completed in 49mins
Used 77lbs for Thrusters
Used 220lbs for Deadlift
New to crossfit - Hope to improve

49:49 as rx'd (70 lb. DB for kbs)

@40 awesome video about wheat. I love to here logic being used. "whole grain is less bad so lets eat alot of less bad." if only everyone would become an educated consumer

m/42/175/5'8"

Scaled everything but the burpee/pull up/KTE..and still only managed 5 rounds in the 45 min. I had available today.....disappointed to say the least, but I WILL finish the rounds 6 and 7 on Wed.

Only got through 5 rounds due to time restrictions. (@25' - clock issues)

Seven rounds
7 Handstand push-ups
77 pound Thruster(38.5# dumbbell=17.5kg), 7 reps
7 Knees to elbows
100 pound Deadlift(45kg), 7 reps
7 Burpees
7 dumbbell swings, 38.5#(17.5kg)
7 Pull-ups

35:21

43:08, with thrusters @ 95, deadlifts @ 195, and KB around 45.

My first serious WOD in a while and what a workout. I thought of quitting after five rounds, but instead pushed through with ever-poorer form.

43:08. Thrusters at 95, deadlifts at 195, and KBs around 45.

MOD

95lb Thrusters (vs. 135lb)
1.5kb (vs. 2kb)

35:21

last 2 rounds killer (almost 13 minutes)

M/52/190lb

32:22 as RX'd

MOD
95lb thrusters (vs. 135)
215lb DL (vs. 245)
1.5kb (vs. 2kb)

35:29

last 2 rounds killer (almost 13 minutes)

M/52/190lb

36:49

Scaled at 40lb DB Thrusters & 60lb KBS.

Winding down at Fort Dix, NJ, 3 more days and back home to little CrossFit barn in upstate NY!!

Whoop!

M/35/5'4"/146lbs
As RX'd
33:29

M/28 years/112Kg for 2 meters high

7 Handstand holding iso counting to 7 secs
7 pound Thruster 90 pounds (40kg), 7 reps
7 Knees to elbows
245 pounds Deadlift(110kg), 7 reps
7 Burpees
7 Kettlebell swings, 24kg
7 Pull-ups

in 41mn. The last 3 rounds were killers....

5 rnds
subs
50% rom on hspus
115 lb thruster
225 lb dl
5 reps on all
20.30

5 rds

thrusters @120 the rest were rxd

55:09

M/22/77"/220lbs

Everything rx'd besides handstand push-up. Put legs on 48" box. Had to use one bar for thrusters and deadlift. 32:53

41:30 75lb thrusters 185lb deadlift.
Camp Dwyer Afghanistan

M/22/77"/220lbs

Everything rx'd besides handstand push-up. Put legs on 48" box. Had to use one bar for thrusters and deadlift. 32:53

M/49/5'9"/260
RX'd- used 265 on deadlifts

44:18
very rough!!!!

M/34/5'6"/196

Scaled thursters to 95# and KB to 1.5 pood
48:43
Kicked my ass!

Did 5 rounds only (subbed 205lb dead, 95lb thrusters, 65lb DB swing)

38:15

M/37/5'8'/180

29:10 rx'd

Possibly one of the worst WOD ive ever done. My sholder tendons were not happy for days, and thrusters are killer..

43:07 (115# thrusters, 185# Dead Lift)

M/29/5'8'/155

35:28 Scaled thrusters to 95lbs and only had 50lb KB. Everything else Rx'd, everything unbroken except for Dead-lifts.

31:45. 95lb thruster, 225lb DL. Luke, after ckride.
9/14/10
27:15
100lb thruster on fixed/small bar (awkward)
225 lb DL
45lb KB
forgot PUs
CG gym, basketball court

f/42/180/5'10"

I did 4 rounds.

7 HSPU's Took forever because I wreck my neck when I come back down to the pillow so I would kick out each time, do a headstand to handstand, kick out..etc...etc
7 Thrusters at 95#... this is maximal weight for me... yuck!
7 Knees (close) to elbows.. These are a work in progress for me
7 deadlifts 175# (these I could do!)
7 burpess (These I could do too!)
7 kettle bell swings at 1.5 pood (heavier than I usually do, but manageable)
7 pullups... (much harder than usual)

29:19

So the weights were women's RX but the rounds were not. Hopefully next time I can do this for longer.

7 hspu not full range
7 thrusters 45 lb
7 t 2 bar
7 DL 115lb
7 burpees
7 kb swing 25lb
7 pushups with 25 lb plate on back

I could not do the last round..iwas fried. Loved it hated it smiled at the end. 27:50

7 Rounds

7 PushUps
7 95# Thrusters
7 K's to E's
7 Hang Cleans
7 Kettles
5 PullUps
15:12
Good Workout
Then
500 M Row

Five rounds for time of:
7 Handstand push-ups (progressions)
95 pound Thruster, 7 reps (dumbell)
7 Knees to elbows
202 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 1.5 pood
7 Pull-ups (3 round assisted)
37 min

M/35/132#/5'7"

AS RX'd
Time 63:02

Body weight thrusters SUCK!!! Everything but thrusters were done unbroken. Almost fell off the bar on last set of pullups due to no grip strength left. Great WOD. I have a long way to go to play with the big boys.

28:51. scaled to #70 thrusters and #185 DL.

As rxd
40.30

Pr is 36.32

16:35 for three rounds Rx. Then had to stop due to a team lift starting. Not sure that I would have finished anyway. For me, the thrusters were by far the hardest part.

Part 1:
Jerkx3 - 185,185 - 215,225,235 - 255
Push Press x3: 165,185,215,215,185
15x C2B after each set of jerks

(rest 30 min)

"The Seven" with my class

25:52 PR unbroken*

(2:41,3:21,3:40,3:55,4:17,3:59,3:56)

*lots of transition time between stations (about 1min of walking each round), but good workout and was fun to workout with class.

RIP

33/M/165/ Kabul, AFG (1.1 miles high)

RX 39:25

I agree with the individuals that said thrusters is what killed my time. Great WOD!

33/M/165/ Kabul, AFG (1.1 miles high)

RX 39:25

I agree with the individuals that said thrusters is what killed my time. Great WOD!

39:37 - butt kicker from GO

42:21 as RX'd most deceiving workout yet!

42:21 most deceiving workout yet for me, never thought it would be that hard!

As rx'd
34:00
Me likey :-)

Scaled like hell and still got so confused I did 8 rounds. Hello a remembrance workout. ~45 mins

2.5 mile warm up
1:21:26
115# ST
205# DL
Jumping PUs

Barely made it through 4 rounds ~45 min. subbed thrusters @ 95lbs, deadlift @ 225lbs, kettlebell @ 1.5 pood. Wow!

47:13. Can't envision doing this in the 20s or 30s.
Scaled 95# for thrusters, 195# for deadlift, and 44# for kbs. Strict KTE and pullups on rings.

The hardest workout I can recall. Upside down, pushing up, hanging, pulling up...I was getting dizzy in round 2, but only felt like puking in round 6. Thanks to HQ for pulling together such a tough hero WOD, and commemorating 9/11 w/ it. The pic of SPC Pomerville is a perfect complement to the day and the WOD.

Thanks again. Now I'm going collapse.

52 minutes and 23 seconds

Matt as rx'd, 33:14
Brock subbed 95lb thrusters and 205 dl 34:20
Sebastian subbed 95lb thrusters 2505 dl and 45lb kb swing (Matt brought the big gun out later) 33:39
Shoulders tight after snatch workout yesterday, thrusters slowed me down too.

Is there a Rx'd Wod for women for this one? It would be really nice to see a Rx'd WOD for women everyday on the main page, it would give me a realistic goal to shoot for. Can't wiat to try this one tomorrow morning.

21:10 (3 rds - 95lb., 185lb.)

Compare to:
100530 - 24:29 (3 rounds)

30m/216/6'
59:08 7 rds , I thought I would have to only do 4 or 5 rds but I pushed through, I can only do a few hspu full range so i didn't go all the way down for 80% of them but I still hurt, everything else as rxd, thrusters and hspu were in 2 sets, all others unbroken. Except for second last set of pull ups, brutal
, my favorite workout so far

3 rounds. Subbed 40 lb. DB thrusters. First workout after newborn. 27:55

40m/225/6'

83:55 Rx'd
Completed WOD at YMCA Jerusalem, so had to wait on pull up bar, wait on and switch plates on one bar and keep chasing down the kettlebell. Killer WOD, longest crossfit WOD I have had to date.
RIP

This is just so tough!
Scaled a bit here and there.
1:01:00
200->180# DL
110->90# thrusters

45:28

Scaled HSPUs w/ feet on 40cm stool
Scaled thrusters to 42.5kg
Scaled deadlifts to 100kg
Scaled kettlebell swings to 1.5 pood

38:59

Used 20kg dumbbell (heaviest available) for KBS. Otherwise, as rx'd.

I've never commented on a crossfit workout on here but just did the 7 workout and made me feel like I need to comment on how awesome and hard it was and to honor the 7 men it's for! Rx'd at 31:33

41:45

Used half the weight. Thrusters and burpees hardest part.

because I possess the math skills of a 3d grade Paris Hilton, I accidently scaled the DL up t 275#. Destructive workout. 1:14 as RX plus some. Great job to all of you... impressed with your times and sets the bar for me when I attack this again.

Warmed up with a 5k and 15min ab grinder.
28:29 as rx'd

Hspu's got a little dicey around round 5. By round 7 I was counting a full 7 seconds rest between stations. Could barely strip the bars down at the end.
Good one.

Had to scale thrusters a bit 115. 41:30

m/49/5'7/155#

scaled as follows:
thrusters 95#
deadlifts 205#
db swings 55#
everything else rxd

time: 33:05

115# on thrusters...all other RX at 7 rounds

39:24

110 flights of stairs 33:38

In honor of those that climbed up-not down-to save lives.

NEVER FORGET

37/m/175
Rx 48:02

subbed
1.5 pood kb
235# dl
thrusters off a rack (and broken sets)

26.38

thrusters had the most drain from the tank followed by burpees.

...we will remember.

3 rft:

7 kipping HSPU attempts
7 thrusters, 115#
7 kte
7 dls, 245#
7 burpees
7 db swings, 70#
7 pullups

21:28

Seven rounds for time of:
7 Handstand push-ups (30" box)
7 Thrusters, 55#
7 toes to bar
7 Deadlifts, 85#
7 Burpees
7 Kettlebell swings, 1.5 pood
7 Pull-ups

39:33

6 rds 37 min
Hspu heels on bar
135# thruster
K2e
185# dl
Burpees
50# kbs. All they had
Pullups
Died on rds 5 & 6 had to give up equipment so stopped

First workout back from a shoulder injury and I get this!!!
I completed 4 rounds at 22:10 with the following mods:
35lbs thruster
115lbs deadlift
20lbs kb

One step at a time to get back...

58:25. This one took everything I had. Definitely had to do a few gut checks to finish in honor of my FDNY brothers. At st. 3, had to drop thrusters to 115 after the 1st round.

Female, age 23, 5'8, 163#
Weight used:
95# thrusters, 185# deadlifts, 35#KB

This WOD destroyed me... but I made sure I completed all 343 reps for each firefighter lost. Ended up literally doing 2 thrusters at a time.... re-cleaning the weight.. 2 thrusters... re-cleaning... deadlifts ended up the same way.

Time : 59:26

Never forget.

subs; 95# thrusters
185# dl
55# dmb swing
5rnds = 38:35

33:20 Scaled to #115 thrusters everything else as RX'ed

M/35/200/5'10"

Huaah Army Crossfit

Now time for my Flag football game

M/43/5'8"/170

Scaled to 5 rounds for time, with following mods:
HSPUs with toes on 45" box
115 lb thruster
225 lb DL

24:46

1:15:34

1:15:34

Subbed HSPU for regulars, scaled DL to 225#, scratched KB, everything else as rx'd

34:11

Scaled to 5 rds. Weights were as rx'd

Time - 31:52

This one rely raised the bar... the Gnar bar

new to consistently training crossfit M/21/192#

scaled down the thrusters to 195#

1:01:27 time for 7rounds

correction:

Scaled down the thrusters to 95#

m/40/5'11"/165

48:35 Rx

retired army 1SG
clarksville, TN

M/32/6'5"/215 beginner

6 round @ 43:42
95lbs thruster
45lb plate for swings

F/31/5'6"/160
Day 5 CF

44:39

Scaled to 65# Thrusters, 95# DL. Finished all 7 rounds despite forgetting my socks at home! Only one 45# bar available at my gym so had to change plates each time for thrusters and DLs. Might have had a better time.

Scaled
-Thruster to 85lb
-Deadlift to 175lb
-Kettlebell to 24kg

Time;
1. 2:32.1
2. 5:05.4(interupted from someone)
3. 4:48.4
4. 5:56.2
5. 7:02.6
6. 6:52.8
7. 5:58.1

Total 39:16.1

28'07
75 thruster, 175 dl, 1.5
My tummy hirts!

Have been doing the WOD and crossfit in general for about 4weeks now. I have trouble getting to parallel on thrusters, and I scaled DL down to 225 and still only got through five rounds in 26mins. Wanna be one of the best one day tho!

Five rounds only, weights as rx'd, in 32'15, got my ass kicked pretty well today! thanks CrossFit

M/40/190/5-10 from 12 Sep 12.
AVg 71%, Cal 520, delta HR 171-129=42,
Rnd 1= 4.44 at 66%: 6.33 at 71%: 8.05 at 72%: 8.26 at 72%.
4 rnds at 27.49 avg 71%. Back after AK 3 night stay in Hosp, worried about TDY, but good to get something in.
Not in the least bit of a good effort. All events straight except DL 5-2, to make sure back was not too worn out.
Oh well, at least got to the gym.
M/38/185/5-10.
Crossfit Team,
Today was another good workout from the main page and scaled for Chad.
Rxd is the first number/is Chad.
SATURDAY 100911
"The Seven"
Seven rounds for time of:
7 Handstand push-ups
135/95 pound Thruster, 7 reps
7 Knees to elbows
245/135 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2/1 pood
7 Pull-ups
We will go AMRAP in 30 min. Had to get back to work, could have been a
killer if we tried to get it all.
Called it at 29:41...
Stats for Matt were as follows:
Avg HR = 68%..low for xfit workout but not when having to lift heavy, and
with having to change the weights each time there was rest involved plus I
could only get 5of 7 in a row for cleans and DL.
Cal = 505. Recovery: 168-101= 67.
Lap time/HR%: 4.05 65%, 6.24 68%, 7.20 69%, 7.59 67%, part of Lap 5 5.51
69%.
Matt finished with 4 rnds plus through KTE. Chad with 4 rnds plus through
burpees.
Chad scaled thruster to no weight after 3 rnd, twinge in the legs, good
decision.
All in all a good workout that was heavy for me, but I need to get better at
these since I have not done much heavy lifting over the past two months, and
so it goes.
Great job Chad pushing through and moving forward.
Tomorrow the crossfit workout will be the USMC fitness test with USMC folks
at the soccer field at 1400...

800m move to contact. Rest. 3:20 is the goal for me.
30 pound ammo can lift above your head....count reps, rest. Goal is 80.
Then some low crawl, man carry, ammo can carry something... which should
take about 3-4 min..
Last time>>>>>>>>Comment #347 - Posted by: Matt A at June 8, 2010 6:05 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 #255 - Posted by: Matt A at September 23, 2010 4:33 AM

5Rounds
32:25

34.04, sub'd 95 for first 4 rounds, 65 after

Just did manion on monday, going to have to switch some things up so i can still walk tomorrow :)!

m/29/180cm/70kg

Seven rounds for time of:
7 Handstand push-ups
95 pound Thruster, 7 reps
7 Knees to elbows
225 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

45:10

31:05 RX'd

M/28/5'7''/173lbs

F/49
Puppyish
Seven rounds
7 HSPU (2 yoga blocks)
7 thruster 40# x 5, 15# x2
7 knee raises
7 DL 65#
7 burpees
7 KBS 20#
Forgot the pull ups.
Around 40 minutes.

M/22/5'11"/185
47:45.8 RX'd

I did 235 DL on the second set as I was briefly entertaining the thought of scaling after the first round.
Have done 5 days straight now trying to catch up, and played a flag football game two days ago. My body hates me right now.

New at doing crossfit, got hooked immediately. Been recovering multiple times from injuries, so working on getting in shape again from, job, and everything else that loves to attempt to prevent me from doing workouts. So today, for PT, I decided to do this workout that I wasn't able to do the day of:

Scaled thrusters to 95 lbs
Scaled DL to 185 lbs
Scaled KB to 50 lbs (don't know the whole pood thing yet, so I went with something I knew)
Rest as RX'd

45 min.

Have my soldiers doing this also, so sometimes I had to wait for something to open up (gym during PT hours is a pain to find pullup bars for K2E and PU's) They are loving it too. Waiting on tomorrow's workout, but might sub in Helen (Xfit challenge on Ft. Polk)

Forgot this part:

M/230/6'6"/220lbs

m/40/6/195
Dead scaled to 185#
Thrusters scaled to 95#
KB Swings scaled to 1.5 pood

35:45

f/30/501/36 weeks pregnant
Scaled to 5 rounds
DB Press at 25#
Thrusters at 65#
KB DLs at 32#
Wall burpees
One arm KB swings at 18#
Banded pull-ups

13:45

7 rounds:

7 hspu
7 dumbbell thrusters (25)
7 knees to elbows
7 deadlift (165)
7 burpees
7 kb swings (1.5 pood)
7 pullups

35:30

M/31/5'10"/187

29:57, as rx'd.
New PR

NEVER FORGET.

35:10 as rx'd

Seven rounds for time of:
7 Handstand push-ups
40 kgs Thruster, 7 reps
7 Knees to elbows (on the floor)
40 kgs Deadlift, 7 reps
7 Burpees
7 Kettlebell swings 40 pound
7 Pull-ups

41:55

Absolutely destroyed! Sub jumping pullups, 225 DL, 95 lb thruster

54:30

39/210/6'/M

female/15 years old/140#/5'2"

Hey, guys, I actually did this on 9/11, but didn't have access to a computer. I didn't have a barbell, so I had to change some things.

Seven RFT:

- 7 strict HSPU's (had a 4" pad under my head, as I just learned to do these a month ago)
- 7 wall balls, 30# ball to 11' (hopefully this mimmicked a heavy thruster)
- 7 knees-to-elbows (strict)
- 7 deadlifts w/ 50# dumbbells (heaviest I had besides 90#, and I couldn't lift those)
- 7 burpees as RX'd (duh.)
- 7 swings w/ 35# dumbbell
- 7 pull ups (couldn't do kipping in my conventional gym, so strict on rounds 1-4, then had to add a slight jump on rounds 5-7)

36:43

Absolutely BRUTAL workout (made all the harder by the ridiculously exhausting day I had on campus). I thought of who I was doing this workout for to help me get through the last 3 rounds, and cried a few tears that had nothing to do with the physical pain I was in. Thank you, Lord, for the people who willingly go out and not only die for us, but give up all that they might have experienced during their lives for us. Great. Now I'm crying again.

God Bless!

m.32.69.170;
35:00 3 rds;

mod 95lb thrusters;
mod 205 lb deads;
mod dips hsp-ups;

Only had time for 4 rounds. 24:32

M/23/5'10"/175

42:05

had to use 65# db because I couldn't find the 70's at my gym today

otherwise as rx'd

50/180/M
Sub'd
Assist HSPU
85 lbs thruster
Knees to elbows
155 lbs DL
Burpees
35 lbs swings
Pullups
24:41

4 rounds
95 # thruster
225 # DL
55 # DB swing

35:27

I'm out of shape!

225# dead lift
100# thruster
50# KB (heaviest I have)

28:43

Ugh.......still sore. Good times

M/25/5'9"/160

DNF

Subbed 65# db swings, 95# thruster
2 rds + 7 HSPU

Pulled IT Band

1st time i have ever done this WOD, nearly sacked it at round 5 had to scale the weights for thrusters @95lb and deadlifts @185lbs.

M/37/5'5/147b
44:21

m/40/6/195
Scaled...
Seven rounds for time of:
7 Handstand PUs.. knees on a box
95 pound Thruster, 7 reps
7 Knees to elbows
185 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 1.5 pood
7 Pull-ups

35:45

50 min
PR first time
210lbs

44:28
115 lb thruster
205 lb DL
45 lb KB

44:28
115 lb thruster
205 lb DL
45 lb KB

Subbed 105lbs thrusters and 225lb Dl's
49:17 mins

Scaled to 104.5 pound thruster and 198 pound deadlift.
21:04

subbed 50 lb DB's thurster

41:21

Craig 44:00 rx
Andrew walker 29:00 rx

39:16 as rx'd.

35:14 as RX'd
Extremely hard but was not going to quit
m/38/165/5'9"

M/34/155

I do Crossfit type work-outs, but this was the first time I ever did an actual workout. Brutal and sore for 3 days so far. Each day a different part is sore.

Scaled it 27:42.

Warmup:

Row 2:00
Shoulder mobility
Crossfit warmup

WOD

Subbed 120lb thrusters and 70lb DB swings

32:57

37:33

55# KB
95# Thrusters in rds 5,6,7 due to sore shoulder

47'19"

I am a 57-year-old firefighter doing my own geriatric version of CrossFit. After doing the Sevens and adding up the numbers (7×7×7) I realized it equaled 343, that's the number of firefighters that lost their lives on September 11, 2001.

TRASHED!!
1:03:41
Worst WOD ever!

M/36/5'11"/195

3 Rounds:
7 incline pushups
7 135 lb. Thrusters
7 knees to elbows
7 245 lb. Deadlifts
7 burpees
7 70 lb. DB swings
7 pullups

IBP 135, 155, 175 x 7, 95 x 27

Scaled to look like this:

7 HSPU progressions
7 Thrusters 60# (coulda done heavier)
7 K2E (changed to GHD situps after rnd 4, hands ripped)
7 DL 155#
7 Burpees
7 KB swings 16 kg
7 Pull-ups (changed to row things after hands ripped in rnd 4)

6 rds in 38.3, set 40 minutes as a time cap for this

25.23 5 sets--ran out of time

m/38/5'9/180
CFWU-2. Shortcut due to length of WOD. Pushups instead of PU 2nd. Superman. DU.
40:38
At least better than last time. In basement so location of stations prob helped. HSPU not bad 4+3 later rounds. Better when I pushed w/heel of hand (palm closest to thumb) Good job w/head toward wall. Thrusters better when knees out on way down & bar in palm of hand at bottom knuckle. 4+3 most rounds. DL broken too much. Room for improvement here. Mostly 4+3 w/too long of a break. Burpees slow & steady. Good job w/KB - engaging IT band. PU not bad.
9/11/10: 44:24
5/30/10: 43:28

hspu with toes on smith machine
after round 4 dropped to 225 on dl
neutral grip jumping pu

finished round 4 at 30 minutes
slowed down a bunch
6 rounds in 54:39

m/41/5'8/240

Last time (2010, CH):
5 rounds
HSPU (aspirational)
115# thrusters (broken up sets of 4/3)
Knees to elbow
#225 Deadlift (broken up, miserable)
Burpees
70# DB lift
PU

36:23

This time (WSC):
HSPU (aspirational--held a stand and kind of pulsed)
60# DB thruster (no space for second bar at crappy box)
KTE
#225 Deadlift (could've handled #245)
Burpees
70# DB Swings
PU

30:52
I almost think it would've been easier to do #135 thrusters with a bar than the db thrusters, which were horrendous. Still, pretty happy with knocking off a few minutes. Grip got iffy at the end but kept up a pretty steady pace. Good benchmark for next time.

52/m/186

After 11 reps/scaled thruster to 115 and left two rounds in Vegas... 5 @ 39:40.

6 rounds (scaled) 32:17 24.03.13 kipping HSPU & pullups, 55k thruster, 100k DL, rest as rx

5 rounds (scaled) 38:45 23.11.10
4 rounds (scaled) 34:13 08.06.10