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September 11, 2012

 CrossFit Cape Cod Workout Of The Day

“The Seven”
7 Rounds for time of:
7 Thrusters, 135/95
7 Dead lifts, 245/170
7 Burpees
7 KBS, 70, 53
7 Pull ups

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  1. mcgrail Reply

    Compensate = compromise
    This mwod is awesome!

  2. mcgrail Reply

    Paste link for why this wod is called” the seven”
    Mikko Salo 19:19. Chris Spealler 20:56. Graham Holmberg 24:37

  3. Anonymous Reply

    11:22 power snatch/Bar facing burpee WOD! Day 5 burpee challenge completed. Kurt M

  4. Bushy Reply

    day 6 burpees complete

  5. Amy Sch Reply

    34:11, 120 DL, and 50 Thrusters, started with 65 for a few rounds that was to heavy. Holy balls that was a great workout!!! Wooo hoo off to face the day 🙂 🙂
    Annmarie you were great! Mcgrail thanks helping me push when I needed it. “Pick it up :)”

  6. Amy Sch Reply

    Oh, and burpees, check…

  7. mcgrail Reply

    12 at the the 6 getting after the 7!

    Some smart scaling going on…very impressed. Chuck way to work on the High Hang Rehab Snatch after the WOD…does a body good!
    Kaila, welcome back, you picked a heck of a first day getting after it again…

  8. Annmarie Reply

    34:29 120 deadlift, 65 on the thruster for 2 or 3 rounds then busted down to 50 (I think it was 50 lol). Shared bars with Amy Sch and it was great fun! Can’t wait to not do it again! lol

  9. Mark Lee Reply

    I love the warped CrossFit family we have that call this stuff fun!
    It goes without saying that everyone that does the does the WOD can call day 6 of the burpee challenge a success!

  10. Lindsay S Reply

    I don’t remember what my exact time was… 42? Something like that. Holy moly!!! What a great workout!

    First HS Push-up!… Followed by 48 more. Wohoo! Thanks for the motivation, the 930 class was great!!


  11. Anonymous Reply

    Is this workout RXable? Dying to see if it can be done! Kurt M

  12. sarah lee Reply

    Sad. I didn’t give myself enough time at all. Had to stop at 4 rounds. 170 dl, 65 pound thruster, 53 kb, hspu with my feet on the ledge. 4 rounds 26?? Still had a killer workout.

  13. Anonymous Reply

    53:24 35# thrusters 35# kb, push ups off a box, blue/green band pull ups, used 115 deadlifts for the first 4 rounds then went down to 75lbs. I’m just happy I did all 7 rounds! That was tough! ~Sabra

  14. mcgrail Reply

    This comment has been removed by the author.

  15. mcgrail Reply

    343 reps for the 343 NYFD firefighters that lost their lives 12 years ago today…

    47:08 Weights were Rx’d, but had to scale HPSU after round two…tough one…just happy to grind out the 7 rounds! Thanks for the push Mark!

  16. Michael Reply

    this one kicked my butt
    HSPU feet on the wall
    Thrusters 95lbs
    KTE RX
    dead lift 185lbs
    Burpees oh yea
    KBS 2P for the first 5 1.5 for the last 2
    pullups Red

  17. Mark Lee Reply

    Congrats Lindsey!!! Next up a muscle up!!!
    Great work to all who came in and went for it on this wod- one of the hardest workouts I’ve ever done!
    47:11Rx’d! Looking forward to the day when gods it in 28:00:)

  18. Anonymous Reply

    48.28 almost rx’d it! Only scaled thrusters after third round down to 95lbs. Everything else was good to go. Kurt M

  19. Anonymous Reply

    Opps I forgot I used two an mats for my hspu’s too! Kurt M

  20. David Churbuck Reply

    Maybe the hardest WOD I’ve ever done. Came home, lay down on the rug and fell asleep in a puddle of sweat.

    34:59, scaled everything: 95 lb. thruster, 225 dead lift, 1.5 pood KBS, blue band pull ups, feet-on-wall HSPU.

  21. SarahSprague Reply

    37:22 Everything scaled. 35# thrusters/95# deadlift/1 pood kb. Lots of roughed up hands today! Good fight to the finish Kurt and everybody else!

  22. Brendan Reply

    29:47…#95 thruster ….#185 DL….hspu knees on wall…everything else good to go…i know it was a maximal effort as i spilled my water bottle twice while trying to fill up….sippy cups for a week

  23. Anonymous Reply

    I did it!! Extremely scaled but I did it. I almost quit at 6 but amanda helped me push thru. 41:39. So hard but after I finished I felt good. I didn’t quit. Havent made it to the past couple of classes but have been keeping up with my burpee challenge. Did 6 extra today. ~nina

  24. Erik m Reply

    95 thrusters 185 do knee wallhspu red band time of 29:13
    Fun but ouch!

  25. sarah lee Reply

    Nice work everyone!!!

    Kurt great job digging deep at the end. I thought we were going to lose you for a minute!

  26. Amy Kbaum Reply

    41:58 RX – Was prepared to drop weight on the thrusters, but decided to go for it and keep it at 95. They really sucked and slowed me down, but feel good about not giving up.

    Nice job everyone, this was a tough one!

  27. Jennifer Benedetti Reply

    HSPU of the wall
    thrusters 65#
    KTE not all touched my elbows but getting better
    Dead Lifts 170#
    KBS 53#
    PU’s about a total of 15 done in purple band
    7 rounds of 7 kisses to my sweetheart for finishing this wod before the last class of the day(yes we did attend the 930am class)

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