Buffalo Creek CrossFit – CrossFit
Be sure to read the description of WHY we do this workout and what each movement represents!
Class Priority = WOD
Competition = WOD + Core/and or extra mobility
Options on WOD in honor of the Fallen!
1. Go at it
2. Partner and split reps
3 Do a half
4. Scale appropriately
WOD
A: 9/11 (Time)
Row/Run 2001 meters
Then 11 reps of the following:
Box Jumps (30″/24″)
Thrusters (#125/85)
Burpee Chest to Bar Pull-ups
Power Cleans (#175/120)
Handstand Push-ups
Kettlebell Swings (#70/53)
Toes to Bar
Deadlifts (#170/120)
Push Jerk (#110/75)
Then
Row/Run 2001 meters
The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.
The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.
The 9/11 Memorial Day Workout was created to honor the 10th anniversary of the attack.
Core
B1: GH Raise (3 x 8 )
start parrallell to ground and raise to vertical
B2: Bruce Lee Abs (3 x 8)
lay on bench, grab bench above head, keeping torse completely straight raise legs to vertical and lower as slow as possible
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