Workout Of The Day
Basics
CrossFit Now – Basics
1/2 911 Tribute WOD (Time)
Run 400m
55 Goblet Lunges
18 Kettlebell Swings
12 Dumbbell Thrusters
172 Jump Ropes
CrossFit
CrossFit Now – CrossFit
911 Tribute WOD (Time)
911 Tribute WOD
Run 800m
110 Goblet Lunges 53/35#
37 Kettlebell Swings 53/35
23 Thrusters 115/80
343 Jump Ropes
Description
9/11 Tribute WOD
WOD 800m run (running to scene)
110 lunges w kettle bell (110 floors)
37 KB swings 53/35 (37 Port Authority
37 KB swings 53/35 (37 Port Authority
Officers killed)
23 thrusters 115/80 (23 New Your Police
Officers killed)
343 Jump Ropes (343 FireFighters killed)
On May 12, 2013, Tony Marquez sent me a message asking about doing a CrossFit Now Tribute WOD in remembrance of the tragedies of 09-11. We then designed the workout to be performed each 9-11 to honor those who fell fighting and unknown enemy at the time!
Come in and show your support to those still fighting the fight since 09-11-01!
911 Memorial Tower Challenge (Time)
2071 steps at University of Arizona stadium
CrossFit
CrossFit Now – CrossFit
3 RFT HSPU SDLHP DP ROW REST (3 Rounds for reps)
3 Rounds
1 min per round
Handstand Push Ups
Sumo Deadlift High Pull w/ KB
Devil Press
Row for Calories
Rest
RX- 53/35, 35/20#
RX+- 70/53, 50/35#
M1- 35/26, Box HSPU, 20/15
M2- 26/18, Strict DB Press, 15/10 DP
OPTIONAL ENDURANCE
OE: OPTIONAL END- 4 RFT Run GHD WB (4 Rounds for time)
4 rounds
4:00 to complete a round
400m run
15GHD
15 wall ball
Scale accordingly
* Score is time for each round. Rest until next 4 min round
OE: OPTIONAL END- (3 Rounds for distance)
3 rounds
Max D Ball carry on Turf
Each round keeping score of how far you carry the DBall using the 10ft markers on side of turf
Rest 1:30 after the round
400m run race pace
RX-150/100
CrossFit
CrossFit Now – CrossFit
STRENGTH
5: Front Squat (10 E2MOM 5)
3: Front Squat (10 E2MOM X 3-3)
1: Front Squat (10 E2MOM X 1-1)
Rest 4 min
WOD
16 AMRAP LBJ HS T2B (AMRAP – Rounds and Reps)
16 AMRAP
20 Lateral Bar Jumps
8 Hang Snatches
12 Toes to Bar
RX- 75/55
RX+-95/65
M1- 55/45, Hanging KR
M2- 45/35, Sit Ups, step over bar
Basics
CrossFit Now – Basics
Kelly-Mini (Time)
3 Rounds
400m Run
30 Box Jumps
30 Wall Balls
20 min time cap
Kelly-Mini (Time)
3 Rounds
400m Run
30 Box Jumps
30 Wall Balls
20 min time cap
CrossFit
CrossFit Now – CrossFit
Partner Row FS BJ (Time)
Partner WOD
RX
3000m Row
50 Front Squats 75/55#
60 Box Jumps 24/20″
Scaled
Goblet Squats w/Med ball
Box Step Ups
Break it up any way you like. Only one partner may work at a time. While one partner is working, the other is holding a plank. If the partner holding a plank drops out, partners switch places.
CrossFit
CrossFit Now – CrossFit
3 RFT Run DU AS DL (Time)
3 Rounds
800m Run
75 Double Unders
50 Air Squats
25 Deadlifts
RX- 135/95
RX+- Same
M1- 95/65 2:1 Singles
M2- 65/45, 1:1 Singles, 400m Run