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 – Fri, Jul 19

    CrossFit One World – CrossFit Overhead Squat (12 Min E2MOM 6×4 4 Rep Overhead Squat @ 45% Increase Weight by 5 every set) “Carnal Wod” (Checkmark) For Time 20 min Time Cap 87 Cal Bike/Row 7 Pull Overs/BMU/14 CTB/PU/21RR 19 Alt DB Squat Snatch 50/35 37 Crossovers/60 DU/100 Singles 87ft HSW/Bear Crawl

  • CrossFit – Wed, Jul 17

    CrossFit One World – CrossFit Front Squat (12 Min E2MOM 6×4 4 Rep Front Squat @ 65% Increase Weight by 5 every set) Metcon (AMRAP – Rounds and Reps) 12 Min AMRAP 6 Power Cleans 12 Front Rack Reverse Lunges 200 Run Rx 135/95 Rx+ 155/115

  • CrossFit – Tue, Jul 16

    CrossFit One World – CrossFit Push Press (12 Min E2MOM 6×4 4 Rep Push Press @ 65% Increase Weight by 5 every set) Metcon (Time) 4 Rounds for time 250m Row 10 Shoulder to Overhead 20 Overhead Sit up Rx 115/75 Plate 25/15 RX+ 135/95 Plate 45/25 18 Min CAP

Categories

Archives

Tags

There’s no content to show here yet.