#WODoftheWEEK 'The Seven'


From CrossFit.com

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.

The Seven

If you haven't been following our #WODoftheWEEK's, you really should. Each and every week our team members will put together a list of some of the most ass-kicking WOD's we've done and will do a write up about them. In no way shape or form are we 'creating' new workouts, but simply tackling some of the most beastly, lesser-known workouts out there and digesting them one rep at a time. 

Last week, at CrossFit Southie, I had the luck to try 'The Seven' for the first time - and boy, it did a number on me....but before I get there, I want to take the time to acknowledge the seven CIA officers who lost their lives in a suicide bomb attack. No one should ever have to experience the loss of a loved one, and there are so many brave souls out there each and every day putting their lives on the line to protect and serve us back home.

Part of my favorite thing about CrossFit, is the community memorializes many of these heroes by giving them 'WODs' - or "workout of the day" to etch their lives and service forever. It's humbling and really makes you think about those people during the workout and the ultimate sacrifice they gave. 

Anyway, here is the #WODoftheWEEK. 

"The Seven"

Seven rounds for time of:


  • 7 Handstand push-ups

  • 7 reps of 135 pound Thruster

  • 7 Knees to elbows

  • 7 reps of 245 pound Deadlift

  • 7 Burpees

  • 7 Kettlebell swings, 2 pood

  • 7 Pull-ups

Might not look that bad, but I had the luck of doing this puppy in 95 degree heat the other day. And while it may not be as bad as some of the Texas heat our co-workers here at VoyEdge RX have to deal with...it was a lot for me.

I finished this workout at 36:07 RX (as prescribed)  And really struggled through it. It was heavy, it was hot, and it was damn humbling to try to crack this one. Anyway, I'd highly suggest watching a video demo of this workout before trying it, and don't forget to PACE it! If you need to scale, obviously scale the thrusters, kettlebell and handstand push-ups! 

Keep following our #WODoftheWEEK programming and email us you think you've got a good one and want to write a post! ---> staff@voyedgeRX.com

Email me with questions, comments and concerns at: cam@voyedgeRX.com and don't forget to post your times in the comments down below! 

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