1100 Wilson Blvd, Ste. M755, Arlington, VA 22209 | info@crossfitrosslyn.com | (703) 465-8129

Thursday, 4/10/14

Thursday, 4/10/14

WOD:

“The Seven”

RX
Seven rounds for time of:
7 Handstand push-ups
7 Thrusters (135#/95#)
7 Knees to elbows
7 Deadlifts (245#/145#)
7 Burpees
7 Kettlebell swings (2 poods / 1.5 poods)
7 Pull-ups

L2
Seven rounds for time of:
7 Handstand Wall Walk
7 Thrusters (115#/75#)
7 Knees to elbows
7 Deadlifts (185#/115#)
7 Burpees
7 Kettlebell swings (1.5 pood / 1 pood)
7 Pull-ups

L3
Seven rounds for time of:
7 Handstand Pike Push-ups
7 Thrusters (95#/55#)
7 Jumping Knees to elbows from box
7 Deadlifts (135#/65#)
7 Burpees
7 Kettlebell swings (1 pood / 0.5 pood)
7 Band 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.

Performance WOD

For time:

10 Snatches (95#/65#)
Rest
10 Snatches (115#/75#)
Rest
10 Snatches (135#/85#)
Rest
5 Snatches (155#/95#)
Rest
5 Snatches (165#/105#)

apr10-3 apr10-1

: Serving the Rosslyn, VA Community FOR OVER 10 YEARS
About The Author

There are no comments yet, but you can be the first



Leave a Reply



Search

Today’s WOD

  • Saturday, 1/31/15

    WOD Weighted Pull-ups 3-3-2-2-1 Rest 1 min max rep air squats 1 min max rep Abmat sit-ups 1 min max rep bar Press (45#/25#) 1 min rest 4 Rounds.  1 point for each rep. Performance WOD 30 Snatch for time (165#/105#) ————————
Find Us on Facebook