Monday, December 9th, 2019

WOD:
4 RFT
25 DB Deadlifts (50/35)
12 DB Front Squats (50/35)
12 DB Push Press (50/35)
10 Wtd Pull-ups (use one DB)

“It’s not just about sport. It’s about being able to even participate in a world that’s very cold and being able to not slip and fall.”

Saturday, December 7th, 2019

Hero WOD
“The Seven”
7 RFT:
7 HSPUs
7 Thrusters (135/95)
7 Knees-to-Elbows
7 Deadlifts (245/165)
7 Burpees
7 KBS (32/24)
7 Pull-Ups

“The Seven” is in memory of seven US Central Intelligence Agency (CIA) officers and one Jordanian officer who were killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009. The bomber was posing as a potential informant reporting on Al Qaeda. Seven new stars were etched onto the memorial wall at the CIA.

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.

This workout was first posted on the CrossFit main site as the workout of the day for Sunday, May 30, 2010 (100530). It has since become one of CrossFit’s most recognizable Hero WODs.