Warm-up
Coach’s choice
WOD prep
Warm-up the movements.
WOD
Eighteen 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 firefighters who fought to protect us, and we will remember as a way to remain united as a nation.
*Join us tomorrow to WOD, to sweat, and to pay tribute to those who were lost. Never forget – 9/11.
9/11 Tribute WOD
With a running clock
Teams of 2. One person works while the other rests. Divide the rope climbs as you like. Athletes must do a full cycle of the complex, all 5 movements before switching.
(minute 0-9) AMRAP 9
3 rope climbs
7 Bear complexes (95,65)
*Score is your total rounds + reps
Then minute 9 to 21 (12 minutes)
Row 2001 meters – divide row the however you like. (Rest with any time remaining in the 12 minutes.)
set the rower to 2001m counting down.
*Score is your time for the row taken from the rowing computer.
Then
(Minute 21 to 32) AMRAP 11
10 Russian Kettlebell swings (70,53)
10 Box Jumps (24,20)
100m run
*Score is your total rounds + reps of the swings and box jumps.
Athlete 1 will start the couplet
Athlete 2 will run 100m
Athletes will complete full rounds before switching.
At minute 32 team must complete 18 burpees over the rower.
*Your score for the burpees is your total time from the clock.
Bear complex:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
Option 2:
(95,65)
Option 3:
(75,55)
Post WOD
Foam roll for 5 minutes
CFS Brief:
9/11 Tribute. 33:23. Team Joe and John. I did #40DB for complex. Joe did #95 bar. Rope pulls for both. Row @ 16:55. #53 KB. Not sure of rounds. 2977 Civilians were killed and since then estimated 6731 US Military have been killed. Live your life worthy of their sacrifice.
“The Bermuda Triangle”: 22:09
2,000M Row, Then 10 Rounds of 4 Alternating DB Snatch (35#), 6 Push Ups, 9 Squats.
Followed by, 3 Rounds of 10 Strict TTB, 0:15 chin hold over bar, 0:30 Hollow Hold, 0:45 OHS Hold with 15# Bar. Then 5×1:00 Handstand Hold with 0:45 rest between rounds. Finished off with 20 minutes double under practice.
Nice work John and Joe!!! Very well said John.
9/11 Tribute. Team Jamie and Casey.
AMRAP 9: 2 + 1, Rope Climbs (Casey), Rope Pulls (Jamie), 35# for the bear complex
Row 2001m: 8:29 (that was the time on the rower, not sure what the time on the clock was)
AMRAP 11: 9+17, 26# KB
Final: 33:48
That was long, difficult, and fun. Thanks Casey for keeping me going.
That is a sobering statistic John – thanks for sharing and for that reminder. We will never forget.
Great job today.
W/ Steve R
1) 4+5 rx
2) 7:20
3) 10+17 rx
32:47 total time
John and Roland
AMRAP 9
5 +3
2001m row 7:38
AMRAP 11
12 Rounds even
18 Burpees over rower
32:47 final time
47 seconds for 18 burpees.
Great job Jamie. Your Bear Complex looked great! You and Casey made a great team!
Teddy and Mac; score on the board, can’t remember exactly. I was at ground zero last year and missed it this year. Recommend to anyone that has the chance to see the memorial. Also recommended you look up Ronald Bucca, Fire Marshall that went up 70 plus floors in Tower 2, father of my Team Sergeant. Remarkable man.
You did an awesome job, Jamie! Thank you for teaming up with me!
I really appreciated having the opportunity to complete this workout. I visited the memorial a number of times when I lived in Manhattan and I was amazed that they were able to created a tranquil space in the middle of the hustle and bustle to honor all of those who lost their lives, an antithesis to the chaos of that awful day.