Saturday 10.09.10

A suicide bomber killed seven CIA agents 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.

"The Seven"
Seven rounds for time of:
-7 Handstand push-ups
-7 Thrusters (135/85)
-7 Knees to elbows
-7 Deadlifts (245/165)
-7 Burpees
-7 KB swings (60/35)
-7 Pull-ups

To give you a goal to shoot for, here are some of the times on this WOD from the CrossFit elite: Mikko Salo 19:19
Chris Spealler 20:56
Graham Holmberg 24:37

Also, Justin will be leaving us for deployment to Afghanistan. This WOD will be dedicated to him as well. Come out and see him off Compound style!

Post times to the comments section! bc


  1. Ow. First long metcon in months and it showed! I threw up for the first time in years after a workout.


  2. Wahoo, It was a smoker. I held Craig off until round 5 then he passed me like I was standing still.


  3. Yikes! Glad I opted for a run this morning instead!

  4. 6 rnds +7 hspu's
    scaled thrusters@ 95
    kb @ 53
    DL @ 205....and Kelly you could'nt say it any other way, Yikes!! Saturday morning crew was workin' up a sweat!

  5. 5 Rds+ hspu,kte,kbs,pullups
    Dead 205#
    Thrust 110#
    KB 53#

  6. Great job this morning, guys! You guys were working hard through a killer WOD! I appreciate everyone's patience moving from station to station like that. There was definitely some chaos but you all focused through it!

  7. 6 rounds + everything but deadlifts as rxed
    What a great and terrible workout.

  8. 5 rounds + 7hspu + 7 burpees + 7k2e + 2 thruster
    all weights as RX'd

  9. I cheated and worked through the time cap...

    Approx 43:00

    All weights as rx'd

  10. 5 Rounds + 3 DL
    Jumping Pullups (still can't do rx'd)
    HSPU on 24" box
    35 kb
    165 dl
    85 thruster for 2 rounds then 55 for 3 rounds

  11. "The Seven"
    Seven rounds for time of:
    -7 Handstand push-ups w/2 abmats
    -7 Thrusters (65)
    -7 Knees to elbows
    -7 Deadlifts (125)
    -7 Burpees
    -7 KB swings (35)
    -7 Pull-ups
    I really wanted to do this as "rx'd" but I struggled with the 85# thrusters and could only do a few.

  12. Five rounds 225 dead-lift and 95lb thrusters, 53lb KB.

    i don't ever want to do this again. I can barely feel my arms and legs today.

  13. "The seven"

    6 rounds + kbs, burpies
    deadlifts 125# still nursing back
    thrusters 65#