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Saturday 4/27/13

Alright CFK Peeps we will be honoring many heros that Crossfit has named workouts for, over the next couple of weeks.  We will lead up to Memorial Day Murph, which we will host on Memorial Day.  Hero Wods are suppose to be long, strenuous, and yes, painful (in a good way).  When these are our WOD, you can partner up or roll solo.  We will have time caps, so if you roll solo and do not finish, give yourself a pat on the back for taking on the challenge.  If you can handle the movements and weight go Rx, if not, scale to a "challenging, but achievable movement and weight.  Go hard, keep your form, and push your limits.


  •  No Strength movement today.  We will do an extensive warm-up and then roll into the Hero Wod

MetCon:  "The Seven"  Can be team or solo

  • 7 RFT
    7 Handstand push-ups
    135/90 pound Thruster, 7 reps
    7 Knees to elbows
    245/165 pound Deadlift, 7 reps
    7 Burpees
    7 Kettlebell swings, 32kg/16kg
    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 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.


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