Warm-up
Coach’s choice
WOD prep
Warm-up the movements from lightest to heaviest.
WOD Compare to 9/11/17
Seventeen years ago on September 11, 2001, the United States was brutally attacked. Four planes were hijacked by terrorists. Two of the planes were sent crashing into the Twin Towers in New York, New York; the third plane into the Pentagon in Washington D.C.; and the fourth into a field near Shanksville, Pennsylvania. By the end of the attacks, the death toll had mounted to nearly 3,000 souls, including the 227 civilians and 19 hijackers aboard the four planes and 343 and 72 police and firemen respectively.
The damage done during these attacks has had a lasting effect on our country, and today we recall the full impact of those events that unfolded a sleepy Tuesday in September. We will remember to pay tribute to those civilians’ whose lives were taken from us too soon; we will remember to honor those police and fire fighters who fought to protect us; and we will remember as a way to remain united as a nation.
Please join us tomorrow to complete the following workout:
9/11 Tribute WOD
For Time:
2001m Row (1.25 miles)
11 Box Jumps (30,24)(24,20)(16,12)
11 Thrusters (125,80)(95,65)(65,45)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170,110)(125,80)(85,55)
11 Clapping push-ups
11 KB Swings (70,53)(53,35)35,26)
11 Toes to Bar
11 Dead lifts(175,115)(135,95)(95,65)
11 Push Jerks (110,75)(80,55)(55,35)
2001m Run (1.25 miles) 2 telephone poles past the 1st bridge on front street. There will be a cone at the telephone poll.
Clapping push-ups options:
1. Push- with 2 shoulder taps.
2.Push-up with shoulder taps from knees.
Toes to bar options:
1. Knees to 90
2. toes to barbell
*The loads you choose for the lifts should be unbroken. Scale loads as needed.
*Bike 5k if biking instead of running.
The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row and run (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-Dead lift for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Power clean; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.
Join us tomorrow to WOD, to sweat, and to pay a small tribute to those who were lost. Never forget – 9/11.
Post WOD
Foam roll for 5 minutes
CFS Brief:
In-house Throwdown Saturday, 11/3/18
Registration opens at 7:30am. Athlete’s meeting at 8:00am. First heat goes off at 8:30am.
Teams of 2 either male/male or female/female with RX and Scaled Divisions
Cost per athlete is $29 (includes t-shirt for men and tank top for women – please specify shirt size when registering)
Athletes will register and list their division, RX or Scaled. (Please see the criteria below.) The coaching staff will then pair up the teams accordingly.
This WOD looks awesome. Perfect for Deb’s return to the mainland and CFS.
9/11 tribute: 32:03
12” step-ups, 35# thrusters, powercleans and push jerks, 65# dead lift, 26# KB, hand release pushups, burpee pull-ups, T2B, 5k bike vs run
This was a great WOD. The row gave me a lot of time to reflect on the events 17 years ago. I still remember exactly where I was and who I was with when the news first broke. As the day went on and the horror of what was transpiring was coming to light I remember the owner of our company saying “the world as we know it changed today”. I give thanks to the heros from that day – and those that protect and serve our country, and my heart goes out to those who suffered loss.
Well said and great job pushing through on that 5k bike!
Thank John! I couldn’t do it without the support from you and the entire crew – it is what makes CFS the best!
9/11 Tribute WOD: 36:02 (Previous 37:25)
Row | 24″ Box Jumps | 55# Thrusters | Burpee C2B | 75# Power Clean | Clapping Push Ups | 44# KBS | TTB | 115# DL | 75# Push Jerks | Run
It was great to be back at CFS this morning and have this workout on the whiteboard! Not only do we have a great community here, but I love that we take the time to remember those we lost on 9-11 and channel that energy into a very poignant Tribute WOD. Thank you Frozen for making that happen! Great work by everyone in the 5:30am class and I know the rest of the classes will also get after this workout! Have fun Ken!
31:52 RX
9/11 Tribute: 37:35 (95 thruster, 24 box, 125 PC/DL, T290, burpee RR, 44Kbs)
Tribute: 37:31 RX
A great WOD, but even better when you can’t find the turn-around cone and do an extra half mile like I did along with Crazy Mike, Normal Mike, Rodrigo and Patty. And man, Hanna was go-go-go tonight in the warm-up! 🤣
This is fantastic.
Heck Deb, I was in first place and way past the traffic light, so I figured I’d run like Forest Gump. But that’s how we roll at 7:30. After being unable to run for a long time it felt awesome.
Just Mapquested from CFS to 70 Fountain Street and it’s a mile out and a mile back! Us 7:30 people go for it Deb.
I love your enthusiasm in the 7:30pm class!! All of us in the 5:30am class managed to see the yellow cone on the sidewalk that marked the 2001M turn-a-round 🙂 Kudos for (literally) going the extra mile!!