091115

Warm Up:

  • Row 500m
  • Spiderman Stretch
  • Iron Cross
  • Scorpion Stretch
  • crossover hamstrings
  • 10 x 3rd world squats
  • shoulder moblity
  • 10 x good mornings
  • pect stretch on rig
  • 3 x wall climbs
  • 10 x diamond push ups
  • 5 x jumping pull ups
  • 25 x sit-ups

"9-11"

  • 2001 Meter Row or Run
  • 11 Box Jumps (30/24)
  • 11 Thrusters (125/85)
  • 11 Burpee Chest To Bar Pullups
  • 11 Power Cleans (170/120)
  • 11 HSPU
  • 11 KB Swings (2pood/1.5pood)
  • 11 T2B
  • 11 Dead Lifts (170/120)
  • 11 Push Jerks (110/75)
  • 2001 Meter Run or Row

The WOD itself is completely symbolic of 9/11:

  • The 2001M row or run represents the year the attack took place.
  • The 11 Reps of 9 exercises represent the date.

Even the weights have meaning.

  • The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.
  • The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower
  • The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined
  • The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center
CrossFit Cobalt - 411B Lexington Ave. West Babylon, NY - 631.649.4070 admin@crossfitcobalt.com