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OUR BLOG

Wednesday 9/11/19

By Wodify | In WOD | on September 10, 2019

West End CrossFit – CrossFit

ATHLETES HAVE THE OPTION OF CHOOSING BETWEEN THE 2 WODS. THE FIRST IS CFNE’S VERSION. THE SECOND IS THE ORIGINAL 9/11 WE DID BEFORE FOLLOWING CFNE.

“Always Remembered” (Time)

Teams of 2:

Start with… 2001m Row

4 rounds of:

9 Rope Climbs

11 Bear Complexes (135, 95#)

Finish with… 2977m Row

One athlete works at a time.

Partition as needed.

Rows bookend the four rounds.
Substitution for rope climbs – 18 pull ups

9/11/14 (Time)

“9/11”

For time

2001m Row

11 Box jumps 30/24″

11 Thrusters 125/85

11 Burpee to C2B pull ups

11 Power cleans 175/120

11 HSPU

11 Kettlebell swings 70/53

11 Toes to bar

11 Deadlifts 170/120

11 Push jerks 110/75

2001m Row

*The WOD itself is completely symbolic of 9/11

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 Deadlift 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.

Open Athletes

Block clean pull

3 x 3

60% – 65% – 70%

*Set up weight plates so barbell rests at knee level.

Percentages are based off of 1RM Clean

Block clean high pull

3 x 3

All sets – 65%

Block power clean

2 reps OTM x 8 minutes

50% – 53% – 56% – 59

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