Just know that one of your teammates requested this workout.  Guess who?

Sunday’s WOD:

“The Seven”

7 Rounds

7 Handstand Push Ups

7 Thrusters

7 Knees to Elbows

7 Deadlifts

7 Burpees

7 KB Swings

7 Pull Ups

*Crossfit.com weights are 61kg/43kg for the thrusters and 111/77kg for the deadlifts.  These weights are obviously heavy for 7 rounds.  Choose the weight that is appropriate for you.  Please be aware that this requires two bars, so you will need to work with someone else and do the same weight as each other so we have enough weights and bars to go around.  No you may not use the OLYMPIC area bars.

Categories: Uncategorized


Jolly Sales the Adult · February 8, 2014 at 5:53 pm


Amanda · February 8, 2014 at 8:58 pm

Someone with not much sense

Stewie · February 8, 2014 at 9:05 pm


Dan · February 8, 2014 at 11:27 pm

Don’t forget the 7 knees to elbows between the thrusters and dead lifts . . .

Michele · February 9, 2014 at 11:04 am


    Stewie · February 12, 2014 at 8:03 pm

    ^So you’re the culprit^

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