Saturday 1.07.12

U.S. Air Force Tech Sgt. Ronnie Brickey (left), Staff Sgt. David Adkins and Staff Sgt. Brian Buhrer applaud Thursday during a ceremony at Travis Air Force Base, where they were awarded Purple Hearts. (JOEL ROSENBAUM / THE REPORTER).
Melissa has a story out in the Reporter yesterday (click here to read it), it mentions Brian Buhrer who was kicking butt at the Compound prior to deployment.  We wish you a speedy recovery Brian!  

Skill: Review Movements in the Conditioning Workout

Conditioning: "The Seven".  Compare to 1.15.11
7 Rounds for time (45:00 cap):
- 7 Handstand Push Ups
- 7 Thrusters (135/85#)
- 7 Knees to Elbows
- 7 Deadlifts (245/165#)
- 7 Burpees
- 7 Kettlebell Swings (53-70/ 35#)
- 7 Pull Ups

Post times to comments.

Saturday 1.15.2011

WOD: Stretching Review:


Stretch Review


Metcon: "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

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