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Components
The Seven
Stretching
Settings
Location
(All)
CrossFit Empire South
Program
CrossFit
Open Gym
Date
Workout
Benchmark - The Seven - CrossFit Empire South
Class
(All)
CrossFit 5:45am
Open Gym - Morning
CrossFit 9:15am
Open Gym - Mid Day
CrossFit: 12:00 PM
Open Gym Afternoon
CrossFit: 4:30 PM
CrossFit: 5:45 PM
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
5 (1/4)
Workout
Benchmark - The Seven
Benchmark Metcon
The Seven (Time)
7 Rounds For Time
7 Handstand Push-Ups
7 Thrusters (135/95 lb)
7 Knees-to-Elbows
7 Deadlifts (245/165 lb)
7 Burpees
7 Kettlebell Swings (2/1.5 pood)
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
To learn more about The Seven
click here
Post Workout Mobility
Stretching (Checkmark)
Accumulate:
2:00 seated straddle stretch
- Hold :40 on the left leg, right leg, and in the center.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Friday, March 17, 2023
Male Clients
1
Stefan
Henderson
CrossFit 9:15am
29:40
Female Clients
1
Jessica
Rivera
CrossFit 5:45am
30:00
5Rounds+21Reps Pike PU, 55lb thrusters, 135lb Deadlifts, Jumping ...
2
Missy
Lewis
CrossFit: 5:45 PM
30:24
4 HSPU with an Matt 135 DL 65 thruster
3
Alicia
Harrison
CrossFit 9:15am
31:15
5rnds, 1abmat HSPU, 85lb thruster, 165 DL
4
Amy
Herrington
Open Gym Afternoon
33:26
75#, 155#, 35# KBS
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