Friday 140704

All levels:
The Seven
Seven rounds for time of:
7 Handstand push-ups
7 Thrusters (135/95)
7 Knees to elbows
7 Deadlifts (245/170)
7 Burpees
7 Kettlebell swings (32/24 kg)
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.

(Photo credit: Lisa Haefner)

Here’s what’s on tap for Saturday’s classes:

Conditioning Intervals (40 s on/40 s off)
1. TGUS, alternate each rep (16/12 kg)
2. Row for Calories
3. Wall Walks
4. 10 Unbroken Wall Balls (20/16) then AMRAP No Push up Burpees
5. Double Unders
7 rounds

Conditioning Intervals (30 on/30 off)
1. Wall Balls (25/16)
2. Double Unders
3. Russian Kettlebell Swings (32/24 kg)
4. 5/3 Chest to Bar Pull ups then AMRAP Strict HSPU (no kipping substitution)
5. 6-12 alternating pistols
6 rounds


  • Benny Roitman

    8am w Kyle
    Benny 0 : Ass Whooping 1
    Happy 4th everyone!

  • Edward

    8am with Kyle. Dnf – complete 5 rounds plus 7 hspu and 9 thrusters (lost count). Thrusters were really challenging after the hspus. But who am I kidding – this entire WOD was brutal.

  • Addie B

    8am Kyle
    DNF. 5+38 in 40 min
    Sub Thrusters @ 115#
    Sub Russian KBS @ 32kg
    That was all kinds of terrible. Happy holiday.

  • Rob Panor

    35:48 95# thrusters 225# deadlifts everything else Rx
    You know its bad when you look forward to 32kg kb swings and burpees

  • ToddMorris

    9am w/ Kyle
    You really can go through the full range of thoughts and emotions in your head in 40 minutes. Was in my 5th round when Kyle called a 10 minute warning, which is when I had to commit because a DNF would have crushed my soul.
    Happy Birthday ‘merica!

    • Michael J. Bultman

      It would have crushed my soul to hear.

  • Alex Behrman

    10am: 35:26. (Major Scaling – 95# thrusters and 170# deadlifts for 7 rounds? Nope.) I got a weird second wind at the beginning of the 6th round (although that might have been because of the Beyonce song that came on…)

    This was brutal. But at least now I don’t feel bad about sitting on my ass for the rest of the day watching Wimbledon and the World Cup. Happy 4th everyone!

  • Jonathan D

    10:00am/Kyle: 30:37. Having a partner was a great way to keep a decent pace. I scaled the handstand push-ups to regular ones where my hands left the ground at the end of each rep. Thrusters at 95#, deadlifts at 205#, kb swings at 28kg that switched to Russian the last four rounds. Going into any WOD that looks crazy, it’s always smart to plan ahead and assess where you’re at so you can move through everything at a reasonable speed. This was especially true here. Eric and I crushed it and scaling was key. AMERICA!

  • Matt Braunstein

    Mama bear!

  • Eric

    10am with Kyle: 30:10

    Partnered with Jonathan with some definite scaling. Tried to do HSPU but felt something weird in my shoulder so scaled to hand release PU. Scaled to Thrusters at 95#, Deadlifts at 205#, KB at 28kg.


  • Maria Sanchez

    10am w kyle
    great way to start the holiday
    27:37 scaled but difficult nonetheless
    i kept repeating ‘im alive’ in my head to keep moving
    thx kyle for handling a larger class so smoothly

  • AndyK

    9:30 with Josh who was dressed in full American gear! 41:05 Rx. No way I was not finishing this one. Really tough WOD. After round three it was a total battle. Those breakfast beers tasted soo good after that.

  • Danny Best

    10am w/ David (UWS)
    This was a doozy! I paced myself intentionally slow so I would never get totally gassed. I was rightfully scared of the thrusters… Next time, I’ll shoot for sub 30 and try to push it. But truthfully I’ll probably try to have the flu next time this comes around…

  • Craig Bagno

    42:23 (i think – this one fogged my brain). Thrusters at 95#, DLs at 185#, KBs at 24Kg. Double ab mats for the HSPUs. The rest Rx. Fun. Well, not the thrusters.

    This is one of those WODs that makes me want a nap. I’m moving in Super SloMo right now. 😉

  • John E

    wonky shoulder(s) the past few weeks so:
    thrusters to 95
    DLs to 185
    no burpee PUs
    Russian Kbs at 32 kg
    all done unbroken except for when I tipped over once in HSPU. probably should have Rxed the thrusters portion.


  • Marissa Stephenson

    11:30 with Josh
    Scaled HSPU to negatives, thrusters to 65#, deadlifts to 150#, KB to 20kg.
    32 min on the dot. Whew. After, Josh asked how it went. Showed him my bleeding palms. “I tore my hands open on the K2E and pull-ups.” Looks down, deadpan: “You’re fine.” #onetoughAmerican
    Happy 4th, guys!

    • Michael J. Bultman

      I fall in love with him over and over.

  • Jenny

    Quite the workout today, even with lots of scaling! 12:30 with josh

    Push-ups instead of HSPU
    Thrusters @ 63# (75% of 1RM$
    DL @ 138 (75% 1RM)
    20kg American kettlebell
    Pull-ups blue band

    Finished 7 rounds in. 34:55

  • Kate Parker

    11am with Kyle
    First time doing 7’s – and wow was this rough. Usually in a WOD I look forward to the lifts and dread the gymnastics, but it was opposite today.
    Scaled HSPU to 4 kipping with 1 abmat + 3 hand release push ups per round. Scaled kb swings to Russian (sorry, America). The rest was RX.
    Got through 5 rounds + 12 before I was saved by the 40 min time cap.
    Now for a nap on the airplane! Happy 4th everyone.

  • Chris F.

    10 AM UWS
    Today was totally chaotic but a total blast.
    35:24 with all scaled weighted movements: 95# thrusters, 185# Deadlifts, and the kettlebell was scaled one lighter than RX. I REALLY want to be able to do this RX by next 4th.

  • Madison

    10am UWS w/ David
    35:43 – 95# thrusters, 185# deadlifts, 24kg KBS
    This got real ugly real quickly – Strict HSPU through 4th round then mix of push-ups from 5th on. Also started grabbing whatever bar was lighter than 95# half way through 5th round. Brutal but good times.
    Beer and burger in hand at this moment, so it’s all good now. Happy 4th all!

  • Drea Edwards

    Turkish get ups tomorrow. I have never done it before but I have seen ppl do it. Can’t wait.

  • KyleF

    1030am josh
    DNF back tightened up in rd 2 spent bunch of time on foam roller. Would love to get after this. Tough wod though. Deads and kbs ruin my back
    Ec: 25 mus after a dnf 4s, 3s and 2s

  • Robert Baggio