A google search - Tuesday, November 25th, 2025
A google search
I did a google search to try and better explain this final Hero WOD that we’re doing in the month of November.
The Seven is a gruelling Hero WOD, as it should be, it’s a tribute to seven CIA agents who lost their life. But because of the length of time it can take, it’s one that isn’t programmed in classes often. So many of you will never have done it.
Here’s what google came up with for you:
The CrossFit Hero WOD "The Seven" is a tribute to the seven CIA officers and contractors who lost their lives in the Camp Chapman attack in Khost, Afghanistan, on December 30, 2009, and this specific event is also depicted in the movie Zero Dark Thirty.
If you have seen the movie Zero Dark Thirty you might know, or go and watch it now.
The Event:
A Jordanian double agent, Humam Khalil Abu-Mulal al-Balawi, who had been posing as a valuable al-Qaeda informant, was brought onto the remote forward operating base (FOB) and detonated a suicide vest, killing himself and seven CIA personnel, as well as a Jordanian intelligence officer.
The personnel killed in the attack were:
Jennifer Lynne Matthews, 45, Chief of Base
Scott Michael Roberson, 39, Base security chief
Harold E. Brown Jr., 37, Case officer
Darren James LaBonte, 35, Case officer
Elizabeth Curry Marie Hanson, 30, Targeting analyst
Dane Clark Paresi, 46, Security contractor
Jeremy Jason Wise, 35, Security contractor
Connection to Zero Dark Thirty:
The event is depicted in a powerful and emotional scene in Zero Dark Thirty, where a female intelligence officer (a composite character, partially inspired by real life agents Alfreda Scheuer and Elizabeth Hanson) and several other agents are killed in the explosion while gathered to meet the purported informant. The attack, and the subsequent efforts to track down the courier who led the U.S. to Osama bin Laden's compound, form a crucial narrative point in the film.
Connection to "The Seven" WOD
The CrossFit Hero WOD "The Seven" was created in memory of these seven individuals who made the ultimate sacrifice. Hero WODs are benchmark workouts in the CrossFit community designed to honor fallen service members and first responders.
The workout is structured around the number seven:
"The Seven"
7 Rounds for Time:
7 Handstand push-ups
7 Thrusters
7 Knees-to-elbows
7 Deadlifts
7 Burpees
7 Kettlebell swings
7 Pull-ups
The workout honours their memory and service.
As mentioned above, this is the last of the Hero WODs that we have programmed for the month of November. We do add Hero WODs into our programming year round, but in November we programmed multiple to pay honour to those who have lost their lives in service.
Remember as you're taking on The Seven, that it’s meant to be hard. Seven people lost their lives, 7 families lost loved ones. And as hard as this workout is, it’s temporary, and you can do hard things. You prove it to yourself every single day. Move well, honour the seven, and everyone else who put their lives on the line in service.
We have many in our facility who put a uniform on, or have put a uniform on, and live their lives in service to keep others safe. If you don’t feel particularly connected to Hero WODs the the stories of the individuals their named after, find a connection through the fellow athletes training around you who live lives of service for the safety of others.
When it gets hard, dig in, and remember, hard is not a punishment, it’s a proving ground, and you’re proving to yourself daily, that you can do hard things.
Tuesday, November 25th, 2025
Focus:
Movement Prep
Load for Thruster & Deadlift
WOD:
Hero WOD The Seven
7 Rounds for Time
7 HSPU
7 Thrusters 135/95
7 K2E
7 Deadlifts 245/165
7 Burpees
7 KB Swings 32/24
7 Pull ups
*You will need to switch weights on your bar for the Thrusters and Deadlifts.
Background: “The Seven” is in memory of seven US Central Intelligence Agency (CIA) officers and one Jordanian officer who were killed by a suicide bomber at a remote base in southeastern Afghanistan on December 30, 2009. The bomber was posing as a potential informant reporting on Al Qaeda. Seven new stars were etched onto the memorial wall at the CIA.
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.
This workout was first posted on the CrossFit Main Site as the workout of the day for Sunday, May 30, 2010 (“100530”). It has since become one of CrossFit’s most recognizable Hero WODs.
Check back each night at 8pm for the next days WOD .
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