Crossfit Garage – CrossFit

View Public Whiteboard


The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

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
To learn more about The Seven click here
This Hero WOD is written heavy so scale movements and load as necessary, however, make sure to use a load that still challenges athletes individually.

Bright Spot




Hero Crossfit WODs are challenging, both physically and mentally. They are written in honor of someone or a group of service men/women who have given their lives defending their country. So Rx what you can, scale the rest, and give it your all.

RIP to the “seven” and sincere thanks and admiration to all those who serve.

Previous PostNext Post