Who is this….wearing a Stand Firm CrossFit shirt while competing in the Northern California Classic?
Warm-up:
200m Run, 3 rounds of Cindy
Dynamic Stretch
Strength:
Set up and warm-up for the barbell movements in the workout.
WOD: 9.11 TRIBUTE
Twenty two 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 of the World Trade Center in New York City. The third plane crashed 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 72 and 343 police and firemen respectively.
The damage done during these attacks has had a lasting effect on our country, and today we will 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 who fought to protect us; and we will remember as a way to remain united as a nation.
For Time: With a partner or on your own:
2001m Row or 2001m Run (5x400m)
11 Box Jump 30/24
11 Thrusters 125/85
11 Burpee Chest to Bar Pull-ups
11 Power Cleans 175/125
11 HSPUs
11 KB Swings 72/55
11 Toes to Bar
11 Deadlifts 170/120
11 Push Jerks 110/75
2001m Row or 2001m Run (5×400)
******If athletes begin the WOD with a Row, they finish with a Run and vice versa.*******
The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (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-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.
Join us for this workout, to sweat, and to pay a small tribute to those who were lost. Never forget – 9/11.
ICING:
Your 1% in 2 min.
KOT – Nordic 10 Reps
Deadhang for 90 sec.