9/11 Memorial WOD

Tuesday, September 11, 2012


9/11 Memorial WOD

2001m Row


For each of the following 9 movements complete 11 reps:

Box Jumps (36/24)

Thrusters (125/85)

Burpee Chest to Bar Pull Ups

Cleans (175/120)

Hand Stand Push Ups

KB Swings (70/55)

Toes to Bar

Deadlifts (175/120)

Push Jerk (125/85)


2001m Row


9/11 Memorial WOD in Full Fire Gear

Note: I have changed some of the prescribed weights by a few pounds so that we could perform this WOD in a large group.  If needed we will run this WOD in heats, with the second heat starting immediately after the first group has finished the first row.

Today is a day in which we are called to remember the heroic sacrifice of those involved in the attacks on our nation on September 11, 2001.  Although to some a workout may seem like a small way to honor those who gave their lives on this day, it is a gesture in which we remember and honor all those who died on this day and in service to others.  It is a way in which we put our brief discomforts aside, using them as a way to honor those who can no longer be with us.  It’s a way that as the CrossFit Hyannis community we can come together and honor some of our nation’s heroes.

We offer special thanks today to our CrossFit Hyannis family members who currently serve as firemen, policemen, and in our armed services.  We are grateful for the service you offer to our community every day.  Some of them will be performing this WOD in their full fire gear; please encourage them and everyone as they do this workout today!


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