Friday Workout: 9/11 Memorial WOD

Fridays After Five tonight!  Last one of the summer!


Today we have a “Hero WOD” in remembrance of the tragic events of 9/11 and the heroic sacrifice of those involved in the attacks.  Special thanks to all of our CrossFit Charlottesville members who serve as firefighers, police officers, and in our armed services.

WOD

For Time:

  • 2001 meter row (or run 1.25 miles)  *The year it happened
  • 11 Box Jumps (36/30″)
  • 11 Thrusters (125#)   *125 deaths at Pentagon
  • 11 Burpee Pull-ups
  • 11 Power Cleans (175#)   *Flight 175
  • 11 Handstand Push-ups
  • 11 Kettlebell Swings (70#/53#)
  • 11 Toes to Bar
  • 11 Deadlifts (170#)   *Flights 77 and 93
  • 11 Shoulder to Overhead (110#)   *110 floors in each tower of the World Trade Center
  • 2001 meter row (or run 1.25 miles)

The 11 reps of 9 different movements is also symbolic of the date.

*Women’s RX weights are as follows: Thruster (85#), Power Clean (125#), KBS (53#), Deadlift (120#), Shoulder to Overhead (75#).

Scaling options will be available for every movement if needed, so scale appropriately!  Start staggered if necessary and share equipment if needed.  Only one bar for each movement.

ANNOUNCEMENTS/UPCOMING EVENTS (CLICK ON HYPERLINKS BELOW!)

1. September 11: Join us for Fridays After Five!

2. September 12: Starry Nights at Veritas

3. September 20: Sunday Funday Park WOD!

4. September 26: Field Day Fun and Campout

5. September 27: Fall 2015 Nutrition Challenge Kick-off

8 Comments on “Friday Workout: 9/11 Memorial WOD

  1. Team Memorial WOD with Mike C (on 9/19):

    Teams of 2 (1 athlete works at a time)
    2001 Meter Row “Buy-In”
    Then, 4 rounds:
    9 Rope Climbs (no jump start)
    11 Bear Complexes* (155/105)
    2977 Meter Row “Cash-Out”
    *PC + FS + PJ + BS + BTN Jerk (i.e. no squat clean thruster, etc)
    -34:05

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