CrossFit Hero: CIA 7

6/27/2017

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.

Warm up
5 Burpees
10 Ring Rows
200m Run

"The Seven"
Seven rounds for time of:
7 Handstand Push-ups
7 Thrusters 135 / 95
7 Knees to Elbows
7 Deadlifts 245 / 185
7 Burpees
7 Kettlebell swings, 2 pood / 55#
7 Pull-ups

Recovery
4 Rounds
400 Meter Run
20 Burpees

2 Comments

6/27/2017 01:32:15 pm

23:42w-knee,65,kta,105,35,grn,5rnds
29:53w-knee,35,kta,85,25,purple
49:01m-rx 11 min. PR
37:48w-knee,65,ktc,105,35,grn
29:10w-35,kta,125,30
38:25m-5rnds,knee,95,225,50
59:54m-RX
43:31w-knee,55,ktw,85,30,grn
46:03m-95,165,35
49:42w-RX
52:27m-RX PR
45:00m-5rnds,toe,75,185,55

15 min AMRAP
10 deadlift 225
25 airdyne cals
4+32m-RX

Koniah
14:30m- mix JR

Hart

6/27/2017 05:09:33 pm

45:06m 5 rounds, 100 thruster
Off clock w 65sp, 45,125,35 green
41:46m knee, 75 thruster
38:29m rx 17 min pr
39:26m rx
29:50m 5 rounds, bu Kb, girls weight
45:38w box, 75,135,30,Ktw,purple
19:00w 65 115, 40 3 rounds
48:25m 95 215 ktw
34:56m rx
44:57m 95 thruster
30:39w push up, 45,105,35
32:21m rx 5 rounds

Sat recovery
Gf

15-10-6
Bench press 67%
Ring row
8:37w 115

Alternative Athletics

CrossFit Hero: CIA 7

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