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Our Blog

Monday 1.30.17 Workout of the Day

By cfpalmbeach | In WODs | on January 28, 2017


CrossFit Week of WODs are HERE

BeachFit Week of WODs are HERE


Hero WOD “The Seven” 

In honor of 7 CIA Officers that were killed in Afghanistan in 2009 by a suicide bomber that was posing as a potential informant on Al Qaeda. 

7 Rounds For Time: 

(35 Min Cap)

7 Handstand Push Ups S(7 DB Seated Press) RX(1 Mat) RTG(Flat)

7 Thrusters S(95/65) RX(115/75) RTG(135/95)

7 Toes to Bar S(Knees to Chest)

7 Deadlifts S(185/125) RX(215/150) RTG(245/175)

7 Burpees

7 Kettlebell Swings S(44/26) RX(53/35) RTG(70/53)

7 Pull Ups S(Ring Rows)


WOD Tips:

-This is a very tough hero WOD that will take most people 25-35 minutes to complete.  Pace this one out from the beginning so you don’t hit a wall in those later rounds.  Pick weights and scales that will allow you to do most or all of your movements unbroken.  Take your time transitioning between movements and use this as your rest time.  The thrusters, deadlifts, and kettlebell swings are meant to be on the heavier side but still manageable enough where you can stay unbroken for several rounds. 



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