The Seven

Feeling better today. Went in for the 9am class instead of the 8am Competitors WOD because the Hero WOD sounded like fun and I could get another hour of sleep.


  • 600m Run
  • 2 Rounds
    • 5 Push-ups
    • 10 Air Squats
    • 10 Leg Swings (Front to back, Side-to-Side, each leg)
    • 10 PVC Pass-thrus


“The Seven”
7 Rounds

  • 7 K2E
  • 7 Deadlifts (245#)
  • 7 Burpees
  • 7 KBS (70#)
  • 7 Pull-ups
  • 7 HSPU
  • 7 Thrusters (115#)

When it’s a Hero WOD you know you’re in for a suck fest. The first round wasn’t bad, but after that it was brutal. This WOD actually starts off with the HSPU and then thrusters but because of a big class size we paired up to share bars, so I started with the K2E. Rx for thrusters was 135#, so I scaled it down to 115#. I did all of my K2E, deadlifts, burpees, and KBS unbroken. Pull-ups were usually 4-3, but I think I got all 7 in round 1. HSPU were unbroken except for my 6th round where I went 5-2. Thrusters unbroken until round 6 where I wont 4-3. We had to stop at 33:53 because the next class was starting. At that point I had completed 6 full rounds and 3 of the pull-ups, so I only had 18 more reps to finish. Great WOD, but brutal. I think I did the first round in 3:11, but slowed down a ton after that.


Went out to Piestewa Peak and did the Summit Trail wearing the 20# weight vest. Going up while wearing that thing is horrible. The last 10-15 minutes with the vest is absolutely brutal, but I kept chugging along without stopping. Overall went 2.05 miles in 58:59 with 1,024 feet of climb.

Published by

Nick Momrik

I'm searching for the perfect golf swing and my first hole-in-one. I'm addicted to CrossFit. I work for Automattic.

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