The Seven

Seven is a hero WOD which honours seven CIA officers who died in Afghanistan on December 30, 2009.

The Seven is a great WOD as a brutal WOD. If you want to do or try a brutal WOD, this is what you looking for!  Are you still waiting? Let’s try!

 This one is one of the greatest WOD for proffesional CrossFit athletes. It’s totally right and  great way to begin to your CrossFit adventure. Time is important for this WOD. So record your time.  You can see instructions… Be determined and do your  WOD.

If you want to do The Seven;  The beginning it will be easy but then it will get harder. But you need to push yourself to do your best as you can. This WOD is requires strength, determination, power and passion. If you have all of them, it will great for you. Also you can watch some videos to improve your technique. It’s also great because, its a full body WOD.

And please try to continue this WOD session, for as long as you are able. And don’t forget your score. It’s really important to know that, right?

And don’t forget this WOD will not kill you. It only will make you stronger than ever.

Instructions:

7 rounds for time:
7 handstand push-ups
7 thrusters 61 kg (135 lbs)
7 knees to elbows
7 deadlifts 111 kg (245 lbs)
7 burpees
7 kettlebell swings 32 kg (2 pood)
7 pull-ups

Score:

Time it took you to complete all 7 rounds.

Scaled version:

7 rounds for time:
7 push-ups
7 thrusters
7 knees to elbows
7 deadlifts
7 burpees
7 kettlebell swings
7 ring rows

Use weights appropriate for your fitness level.

Exercises

Next WOD The Athlete Games Qualifier 1
Previous WOD The Don

Post your results
and tag your friends

Workout Categories