Wednesday, September 11th, 2019

Wednesday, September 11th, 2019

Announcements

Scotty will be doing 27 hours of CrossFit WODs on 9/28 & 9/29 for the Angelman Syndrome Foundation. Below is a link to sign up to make a team of 4 people (including Scotty). Last year all 3 sign up spots for every hour were full! Sign up FAST! If you sign up to be on his team you must make some kind of donation. Even $1 helps! The link for all 27 WODs is also on the page below. Talk to Scotty or a coach if you have any questions.

27 Hours for the Angels


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XS CrossFit – General CrossFit

Metcon

9/11 Memorial WOD (Time)

For Time:

-2001 Meter Row or Run

-11 Box Jumps (30/24″)

-11 Thrusters (125/85#)

-11 Burpee Chest To Bar Pullups

-11 Power Cleans (175/125#)

-11 HSPU

-11 KB Swings (70/53#)

-11 T2B

-11 Deadlifts (170/120#)

-11 Push Jerks (110/75#)

-2001 Meter Run or Row
35min Time Cap

The 2001M row or run represents the year the attack took place. Pick if you want to start with the row or the run. Whatever you start with you will have to finish with the other.

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

To Scale, if your mile run is slower than 10 minutes, start with the 2001 Row and finish with as far as you can go on the Run before the 35min time cap. You can also scale by cutting the row and run in half.

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