CrossFit One World

Try for Free
Start Now

WOD September 11, 2017 (Monday)

Today’s Chipper WOD will be a good sweat, paying tribute to the 2978 innocent souls who were lost in the 9/11/2001 terrorist attack on our country.

Skill Work: Tabata Hollow Body, Super Man alternating

Weightlifting: Thruster -E2MOM 10 Mins 3 Thrusters from the Rack start at 80% of your best push press look to increase if you can from last week’s work

 

WOD: 9/11 Tribute WOD for Time
Cap: 35 minutes

  • 2001m Row or 2001m Run (1.25 miles)
  • 11 Box Jumps 24″/20
  • 11 Over Head Squats 115/85
  • 11 Burpee  Pull-ups
  • 11 Power Cleans 115/85
  • 11 KB Swings 32/24 kg
  • 11 Toes to Bar
  • 11 Push Jerks (115# / 85#)
  • 11 Wall Balls 20/14
  • 11 HSPUs (substitute with 11 push press if you need)
  • 2001m Row  or 2001m Run (1.25 miles)

Never forget – 9/11.

Search

Popular Posts

  • CrossFit – Tue, Jan 14

    CrossFit One World – CrossFit Hang Clean (12 Min E2MOM 2 Rep Hang Clean (Not Power) 3 Rep Tempo Front Squat (5 Second Count Descent, Rapid drive up) @ 60% 1 RM Front Squat) Front Squat: Focus on slowing down on the descent Front Squat Grit (Time) With a Running Clock in 14 minutes From…

  • CrossFit – Mon, Jan 13

    CrossFit One World – CrossFit Romanian Deadlift (RDL) (12 Min E2MOM 4 Rep RDL @ 45% 1 RM RDL) Metcon (8 Rounds for reps) 16 Min E2MOM 10 DB Deadlift (2-DB) 10 DB Front Rack Lunges (2-DB) Max Rep Box Jumps Rx Box 24/20 DB 50/35 Rx+ Box 30/24 DB 70/50

  • CrossFit – Sun, Jan 12

    CrossFit One World – CrossFit Front Squat (6 Round of 90 Sec 4 Front Squat @50% Add 5 Pounds every set) LVL 1 Cross-Slash (6 Rounds for reps) 15 Min E2.5MOM (6 Rounds ) Complete the following within given time 10 Front Rack Reverse Lunges 95/65 10 Push up 10 Front Squat 100 m Run…

Categories

Archives

Tags