September 10, 2017 by thao



Image result for 9/11 crossfit workout

Every year we gladly accept this challenging workout in honor of so many people lost 16 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. (Despite the competition this weekend we still deemed it necessary to pay tribute and do this workout)

Warm-Up: 5 mins

50′ Bear Crawl25′ Inch Worm15 Goblet Squats w/ PauseHamstring Stretch 1 min / leg

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

1) Snatch 15 Mins
10 min EMOM x 1 reps @ 90% + 10 lbs
Squat Snatch

“Always Remembered”
For Time:
2001 Meter Row “Buy-In”
4 rounds:
9 Rope Climbs (1 Rd) 9 Strict Pull Ups (3 Rds)
11 Bear Complexes (135/95)
2977 Meter Row “Cash-Out”


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