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    The Cell workouts are designed and intended for the fittest of individuals and those who have exposure to our coaching and training. Do not complete these workouts as posted unless you have been coached in the movements, are familiar with our philosophy and have substantial training experience.

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Saturday 09 April 2011

Posted by The Coach on April 8th, 2011

“The Seven”
7 rounds for time of:
Hand Stand Push Up, 7 reps
60kg Thruster, 7 reps
Knees to Elbows, 7 reps
110kg Deadlift, 7 reps
Burpee, 7 reps
32kg Kettlebell Swing, 7 reps
Pull Up, 7 reps

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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

CIA Memorial Wall



8 Responses to “Saturday 09 April 2011”

  1. Bliss said

    I’m away for two great WODs! Yesterday and today. 😦

  2. Steve said

    Hello all Cell inmates…. Hope everyone is still training as hard as ever.
    Have been trying to get over to watch the everyone doing the games wods on sat but have been extremely busy. I am always keeping an eye on the posts though and you guys are killing it.
    For those competing on sat, this vid might help at about the 3-4min mark….

  3. The Cell said

    We miss you mate, one word. Tears. Great video!

    Get yourself down here when you can…



  4. Peter F said

    Good Work 7am crew

    Probably one of the hardest WODs

    Pike Push Up one a short box, 7 reps
    30kg Thruster, 7 reps. I used a medicine ball with four 5kg plates to squat to. It seems to work for me.
    Knees to Elbows, 7 reps
    85kg Deadlift, 7 reps
    Burpee, 7 reps
    24kg Kettlebell Swing, 7 reps
    Pull Up, 7 reps


    Have a good weekend

  5. graeme said

    “The Seven”
    7 rounds for time of:
    7 HSPU (red Band)
    7 40kg Thruster
    7 Knees to Elbows
    7 100kg Deadlift
    7 Burpee
    7 24kg Russian KB
    7 PU

    44.03 … felt dizzy after 2 rounds but was determined to complete it … tough one, loved it !

  6. graeme said

    WOD2 – solo AMRAP for the afternoon
    verge, via steep driveway and around the back, via any means
    shift 1.2 tonne of limestone blocks ….

  7. Stef said

    What an amazing effort from not only the games competitors today but the morning crew slugging it out…

    Warm up:
    Mobility drills
    Warm up to 75kg clean and jerk

    AMRAP IN 5mins of: where 1 round = 1 x 75kg C & J
    Rounds = 20 (40 reps)


    5 rds of:
    10 butterfly kipping pullups
    10 GHD sit ups


    1 x rope ascent every minute
    10 rounds


  8. Jane said

    Hey Steve would be great to see you at some point, thanks for the video I knew what it was as soon as I saw it start – I am a huge athletics fan and remember seeing that and many repeats over the years, sat here with tears rolling down my face – especially at the final words

    “When you don’t give up – you cannot fail”

    That was so true of what I had to go through for this weeks cf games WOW – I think those words will definitely stay with me 🙂

    thanks for posting it and hope to see you soon

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