Saturday W.O.D. IN HONOR OF 9/11 HEROES

THIS IS THE CROSSFIT 9/11 W.O.D. 

You always hear me say "CrossFit & Country Music" - Why? They are, in my eyes,  the only two genres that consistently pay attention to the men and women that protect and preserve our country's safety and freedom.   Although Country Music is not number one on my list, I respect what it stands for when I hear songs that honor the fallen and those they have left behind.  This respect and honor goes for Armed Services, Fire Department, Police Department and anyone who has pledged allegiance to the flag of the United States of America. 

CrossFit has it's own way of pledging allegiance and honoring our heroes.  We do it with what is known as the "HERO W.O.D."  To clarify, this is a favorite W.O.D. of the fallen, who in many cases were CrossFit Athletes, or programmed W.O.D.s to commemorate something significant about when, where or how our protector's sacrificed themselves for our freedom.  The take away here is to W.O.D. with honor on these days.  Tomorrow, on 9/11, we will perform the following HERO W.O.D.  I have programmed a scaled version for all athletes to honor the fallen.  As you are "DOING WORK" I urge you to do it with honor and go at it with all that you have!  Afterall, those that we are honoring did it for you.

Peace!
-Johnny

"The Seven"

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.

"SEVEN"
Seven rounds for time of:

Rx'd:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

ScaledVersion:
7 Hand Release Push-Ups
7 20# Dumbell Thrusters
7 Tuck Jumps
7 Deadlifts w/2 1.5pood Kettlebells
7 Burpee Broad Jumps (6 foot jumps)
7 1.5pood Kettlebell Swings
7 Band Assisted or Gravitron Pull-Ups (pick a weight that allows to you get only 7 reps on your first attempt/round)