9.11.19 - Wednesday | CrossFit 312

9.11.19 – Wednesday

9/11 Tribute WOD
The workout is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Cleans symbolize AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

101
2001m Run or Row
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (70/55)
11 Toes-to-Bar
11 Deadlifts (170/115lb)
11 Push Jerks (110/75lb)
2001m Run or Row
*Athletes may start with Row and end with Run, or start with Run and end with Row.

CROSSFIT
2001m Run or Row
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (70/55)
11 Toes-to-Bar
11 Deadlifts (170/115lb)
11 Push Jerks (110/75lb)
2001m Run or Row
*Athletes may start with Row and end with Run, or start with Run and end with Row.

CrossFit 312 - Author

CrossFit 312 is one of the premier CrossFit gyms in the Chicago metro area. Our all inclusive programming begins with the belief in fitness and is designed for universal scalability.