September 11, 2019 by DNRadmin

9/11/19

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Every year we gladly accept this challenging workout in honor of so many people lost 18 years ago. Today we don’t just do the workout to benefit ourselves. We will remember to pay tribute to the civilians, police, and firefighters whose lives were taken from us too soon. There will be no strength in today’s workout as we want everyone to finish this workout. Thank you to all of our members and their families whom have served our military.

Freedom WOD Classes

Warm-Up: 10 mins

10 Minutes to set up, test movements/weights and get mobile

Metcon: 40 Min Cap Scale as needed to finish
9-11 Tribute Workout
2001m Run (1.25 miles)
11 Box Jumps 30/24
11 Thursters 125/85
11 Burpee Chest to Bar Pull Ups
11 Power Cleans 170/120
11 Handstand Push Ups
11 Kettlebell Swings 70/53
11 V-ups
11 Deadlifts 170/120
11 Push Jerks 110/75
2001 M Run (1.25 miles)

The workout is symbolic of 9/11.  The 2001 meter run represents the year the attack took place.  The 11 reps of 9 exercises represents the date (9/11).  Even the weights have meaning.The 125 pound thrusters represents the number of deaths that occurred at the Pentagon.  The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower.  The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined.  And the 110 pound push jerk  represents the number of floors in each tower of the World Trade Center.

Elite Competition Class

Deload Week

Conditioning
“Always Remembered”
Teams of 2:
Buy-In: 2001 Meter Row
4 Rounds:
9 Rope Climbs
11 Bear Complexes (155/105)
Cash-Out: 2977 Meter Row

Kilos: 70/48

Brother Bros Barbell Club 

Wednesday (Session Two)
A.
In 15 minutes, build to a 3-RM Hang Snatch

B.
Every 2:30, for 10 minutes (4 sets):
Overhead Squat x 5 reps @ 85% of 5-RM weight

*Note: If you don’t know your 5-RM Overhead Squat, establish that today instead of doing these sets.

C.
Every 2:30, for 10 minutes (4 sets):
Snatch Deadlift x 6 reps

Start at 85% of 1-RM Snatch & build as you go. Focus on maintaining perfect snatch positions throughout.

D.
Every 2:30, for 7:30 (3 sets):
Front Rack Lunges x 6 reps each leg

Aim for 2 heavy working sets.

E.
Every 2 minutes, for 6 minutes (3 sets):
Romanian Deadlift x 10 reps

(Goal weight should be 70-80% of 1-RM Clean)

Performance Power Training

Wednesday, September 11th, Active Rest

5x
20 Cal Bike
20 Burpee
-then
STRETCH!!

-OR-

HUMPDAY PUMPDAY:
Sept 11th 2001
Commemorative Sabado Gigante:
“2 Towers”
In Partners
4 Rounds (4 planes hijacked):
110m Buddy Carry (each teammate goes 110m) (each tower had 110 floors)
9 Rope Climb (each, I go, you go)
11 DB Manmaker (each, I go, you go)
2001m Row (total, partner not rowing must hold a plank. Switch anytime)

ONE WEEK FREE TRIAL

CONTACT

2716 S. College Ave Suite B Fort Collins, CO, 80525

(970) 213-3974

https://www.facebook.com/CrossFitDNR/

Terms and Conditions for trial week

You must be a resident and have a local address in Fort Collins. Offer valid for new members only! Parent or guardian must be present to sign waiver for anyone under the age of 18 years of age. Can note be combined with any other offers or discounts. 

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