Get ready for wod
Set up stations and warm up for wod:
Workout: Coaches please start wod ASAP.
“9/11 Tribute WOD”
The WOD, originally attributed to CrossFit Bel Air (via the CrossFit forum in 2013) then modified to include Push Jerks (see below), is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.
- For Time
- 2001 meter Run (two 800's + a 400+1)
- 11 Box Jumps (30/24 in)
- 11 Thrusters (125/85 lbs)
- 11 Chest-to-Bar Pull-Ups
- 11 Power Cleans (170/115 lbs)
- 11 Handstand Push-Ups
- 11 Kettlebell Swings (32kg/24kg)
- 11 Toes-to-Bar
- 11 Deadlifts (170/115 lbs)
- 11 Push Jerks (110/75 lbs)
- 2001 meter Row
We can start with either the row or run. We will set up stations for barbell movements, Box jumps, and KB's. We will do wod like FGB, starting at any position but doing the movements in the pattern written. For some of the movements that take longer to perform, like Thrusters and Power Cleans set up additional equipment.
10x3 on the 2 min. Warmup to 75% and add weight as you can.
200 DU's, every 25 reps do a rope climb.