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Blog Friday, 9.11.2015

Blog

Friday, 9.11.2015

  • by rbwrv
  • September 11, 2015

Friday 9.11.2015

CrossFit Class Times: 5:30am, 7:30am, 9:00am (Ladies only), Noon, 4:00pm, 5:30pm

Open Gym- 6:30-7:30am

Warm-Up:

400m Run

Dynamic Movements

Shoulder/Ankle/Hip Mobility

9-11 Memorial WOD:

For Time:

2001 Meter Row or Run                     (Sx: 1600m Row or Run)

11 Box Jumps (30/24″)

11 Thrusters (115/75)

11 Burpee Chest To Bar Pull-ups       (Sx: Target Burpees to 6″ Target if you don’t have pull-ups)

11 Power Cleans (165/115)

11 HSPU                                                 (Sx: Box HSPU)

11 KB Swings (53/35#)

11 Toes 2 Bar                                         (Sx: Toes 2 Rig)

11 Dead Lifts (165/115)

11 Push Jerks (115/75)

2001 Meter Run or Row                    (Sx: 1600m Row or Run)

** 30 min Time Cap. Please scale the WOD appropriately to finish within 30 minutes. (If you have a > 10 minute mile time, you need to scale to the 1600m for the Run or Row)

The WOD itself is completely symbolic of 9/11

The 2001M row or run represents the year the attack took place.

The 11 Reps of 9 exercises represent the date.

The 125lb represents the number of deaths that occurred at the Pentagon.