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Blog Monday, 9.12.2016

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Monday, 9.12.2016

  • by rbwrv
  • September 11, 2016

Monday, 9.12.2016

CrossFit Class Times: 5:30am, 7:30am, 9:00am, Noon, 4:00pm, 5:30pm

Barbell 6:30pm

Reminder: the 6:30pm class M-Th will be specialty classes

Weightlifting/Barbell on Mondays and Wednesdays

Gymnastics on Tuesdays and Thursdays

Warm up:

Dynamic Warm Up

Barbell Warm up (clean)

Front Rack/Ankle/Hip/Overhead Mobility

WOD:

On September 11, 2001, the United States was brutally attacked. Four planes were hijacked by terrorists. Two of the planes were sent crashing into the Twin Towers in New York, New York; the third plane into the Pentagon in Washington D.C.; and the fourth into a field near Shanksville, Pennsylvania. By the end of the attacks, the death toll had mounted to nearly 3,000 souls, including the 227 civilians and 19 hijackers aboard the four planes and 343 and 72 police and firemen respectively.

9/11 Tribute WOD

 

For Time-(35 minute time cap)
2001m Row or 2001m Run (1.25 miles) (5×400)
11 Box Jumps (30″ / 24″)
11 Thrusters (125# / 85#)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170# / 120#)
11 HSPUs
11 KB Swings (70/53)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row or 2001m Run (1.25 miles)

******If athletes begin the WOD with a Row, they finish with a Run and vice versa.

The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

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