Tuesday, October 2

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Same as the gym.  

If you're running in Ragnar in November, start running Tuesdays and Saturdays.

Ragnar Prep:

2 miles, easy pace, not for time.


"The Seven"
7 Rounds for time of:
7 Thrusters, 135/95
7 Deadlifts, 245/170
7 Burpees
7 KBS, 70, 53
7 Pull ups


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.



  1. Jesse Prescott says:

    42:16 rx’d

  2. 52:49
    55# Thrusters
    125# DL
    1.5 Pood KB
    Got in touch with my soul…she growled.

  3. 67:47 Rxd
    broke up hspu into singles
    thrusters 4-2-2 every round
    all others unbroken

  4. thrusters 3-2-2
    hypoxic math is hard

  5. “The Seven” – 42:17 Rx’d
    1st time I’ve ever done this WOD.

  6. Matt shaw says:

    The Seven: 41:17 rx’d
    Peed dark yellow but not burgundy red…. Staving off the rhabdo one liter of water at a time.

  7. Nick Clack says:

    HSPU – 2 ab mat
    Thrusters – 95#
    Deadlifts – 225#
    KBS – 2 pod
    Pull ups

  8. Active rest: at work

  9. The seven aka the apocalypse – 38:42 RX’D

  10. Zach wilkinson says:

    Worst WOD I’ve ever done…only completed 5 rounds. I’m not rueling out rhabdo yet…

  11. Did it today, 10.04.12
    6 rounds : 48:31 rxd
    First time….and hopefully only time.
    Nice job everyone who did this workout rxd and kick butt.

  12. Completed this on 10.4.12
    Not sure I can accurately describe the level of suck for that WOD. Dear god.

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