Tuesday's VETERAN'S DAY WOD - 11/11/2014

November 11, 2014

I know, I know...the suspense is killing you!  If you figured out my hint that I posted earlier you would have got an answer of 7 for the equation...but what does that mean??


Tuesday Nov. 11, 2014 - VETERAN'S DAY


It is no surprise that we will be doing a Hero WOD today to honor our veteran soldiers on Veteran’s Day.  CrossFit Hero WODs are some of the most intense workout experiences that you could experience. They have been conceived and are intended to be performed with intense effort, in honor of our fallen Heroes. Don’t think to yourself, I can’t do that or it looks too hard.  You should feel as though it is an honor to come in and workout today.  Instead focus on what you can do, scale where needed, and think about the Hero that has given his all for our freedom. Honor these Hero’s with your best effort.  


“The Seven"


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.


CrossFit (7am/9am/5:30pm/6:30pm/7:30pm)


7 RFT:


7 Thrusters 95/135

7 K2E

7 Deadlifts 165/245

7 Burpees

7 KB Swings 53/70

7 Pull-ups


Scaled version:

7 RFT:


7 Thrusters 65/95

7 K2E

7 Deadlifts 95/135

7 Burpees

7 KB Swings 35/53

7 Ring Rows


CrossFit Endurance (6am)


3 RFT:

50 Calorie Row

30 Reverse Crunch

200m OH plate carry 25/45



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