TBA on white board !
400 Meter Run
10 Burpee Box Jumps 24/20″
10 SDHP #95/65
10 Thrusters #95/65
Rest 1 minute between rounds
Every 90 seconds for 9 rounds:
1 Hang Clean + 1 Hang Squat Clean + 1 Full Clean @50 – 75%
See weights on white board
I hope everyone is safe. Unfortunately, we still have no power at the gym. All afternoon classes are cancelled. However, Dawson is open and you are welcome to workout there if you want to venture out. Class times are 4,5,6 and 7. Please stay safe as power lines and trees still liter the roadways.
The safety of our members and staff are extremely important. We hope everyone made it safely through the storm and remain safe throughout the day. All morning classes are cancelled due to power outages and impassable roads. We expect to open for all regularly scheduled classes. Please continue to monitor social media for any changes.
Strength: Full Snatch from the hang position: 4 sets of 2 reps. On the last rep complete 1 OHS
AMRAP for 10 minutes of:
6 KB Snatch #53/35 (alternating)
9 V-Ups (RX + Strict L-Sit Pull Ups)
12 Push Ups (RX + deficit push ups, males use two #45plates / females use two #35)
9/11 Tribute WOD (40 minute time-cap)
11 Box Jumps (36″/24″)
11 Thrusters (125#/85#) * Deaths at the Pentagon
11 Burpee Chest-to-Bar Pull-ups
11 Power Cleans (175#/120#) * AA Flight 175 South Tower
11 Handstand Push-ups
11 Kettlebell Swings (70#/53#)
11 Deadlift (170#/120#) * Flight 77 and Flight 93
11 Push Jerk (110#/75#) * Number of Floors in each Tower
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
NOTES: Weather dependent you may run instead of row. Although each weight has significance scale accordingly
Based on weather, class size and equipment your Coach may choose to do the alternate WOD below:
In honor of the 343 firefighters that gave their lives in the line of duty on 9/11
100 Deadlifts (145#/105#)
100 Power Cleans (95#/65#)
100 Ground to Overhead (65#/35#)
Men use a 45# bar, Women use a 15# bar
First plates on the bar are 10#, then 15#, then 25# per side
Strip the outer plate after each lift of 100 reps is completed
Post total time
AMRAP for 30 minutes of:
Run 800 meters
24 Box Jumps 24/20″
11 Front Squats #155/105
2 Bar Muscle Ups (sub Box BMU, or 6 C2B or 6 jumping C2B)
ABMAT Sit Ups
40 – 50 reps of each
GHD Sit Ups
Bulgarian Split Squat (Unweighted)
Barbell Curtsy Lunge
Complete as many roundas as possible in 20 minutes of:
Run 400 Meters
Max Effort Pull Ups