Sept 11 CrossFit Workout of the day “Never forget”
Warm up
Hip and shoulder stretches w bands
Dynamic stretches
Training
9/11 memorial
“May we never forget”
In 40 mins
The workout starts in teams of two
Row 2001 meters/ hold Plate OH (45/25)
Divide that in half
1 partner rows
1 partner holds plate
Then individually complete
9 Rounds
9 Pull ups
9 Push ups
11 Air Squats
100 meter sprint w med ball (20/14)
2014 09 10
Great partner HERO WOD. Will be there in spirit. #neverforget
YES.
35:30 – Never Forget
Great job this morning to all my early birds!! I love the push I saw this morning and especially the dedication to that 5am hour…anyone who drags themselves up for 81 pullups, 81 pushups and 99 air squats at 4-something in the morning deserves a nod in my book!
Special shout out to Rob, Sammy and Jason for their first consecutive kips! These athletes got strong, now they can get fancy!
I hopped in at 9am. 34-something. Good WOD coach.
really awesome WOD this morning, felt really proud to be a part of it.
33 min w/ ring rows.
Thanks for the awesome coaching Nicole!
Inspiring WOD
31:27 Rx
31.37…. AND I did three full rounds of actual pull-ups – the rest were ring rows. Not sure they were pretty pull-ups but, for me, that’s a PR of epic proportions. I had to modify the running for my foot so did 36# kb farmer carries instead. Pretty sure those were worse.
Thats a WOD I will #neverforget. Thanks James for programming a great memorial workout!