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Thursday, September 11, 2014

Thursday 11, September 2014

 Today we honor the tragedy of September 11th, 2001

This is a variation of a lot of the same workouts different CrossFit gyms have done.


The 9-11 WOD

1 Round

2001m row

11 box jumps (36in/24in)

11 thrusters (57k/38k) (125 pounds =125 deaths at The Pentagon)

11 burpee to chest to bar pull ups

343 single jump ropes - firefighter lives lost

11 power cleans (80k/55k) (175 pounds= AA Flight #175, south tower)

11 hand stand push ups

11 kb swings (32k/24k)

23 clapping push ups - police officers lives lost

11 toes to bars

11 deadlifts (77k/55k) (77k = Flight 77)
 
11 push jerks (50k/35k) (110 pounds = number of floors in each tower)
 
2001m row
 
During this tragic event many ordinary people rose to the occasion and sacrificed their life in an attempt to save others. That is what I love about coaching CrossFit, I love seeing ordinary people rise to the occasion and do things they never thought possible.  This WOD doesn't look easy but it is a very small price to pay or go through compared to all the lives that were changed during this tragic day.
As with all WOD's there will be many scaling options available for those that don't think they can do the WOD as prescribed. Please do not let the WOD intimidate you; the WOD can be custom tailored for each individual.

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