9-11 THROWDOWN WOD
2001 meter row
THEN 11 REPS OF THE FOLLOWING (can be done in any order)
36/24 in box jump
125/85 thruster (deaths @ pentagon)
Burpee chest to bar pull ups
175/120 power clean (AA FLight #175 (south tower))
Hand stand push ups
2 pood/1.5 pood swings (70/55)
Toes to bar
170/120 lb Deadlift (Flight 77 and flight 93)
110/75 Push jerk (number of floors in each tower)
2001 meter row
Coaches Notes:
This WOD can be done as an individual or partner WOD. We will have the prescribed weights set up for you to use. If you cannot do the weights listed above you will have the option to scale. We will have 45/65/95 & 135# barbells set up for you, a variety of KBs and boxes...as always gentlemen can scale to ladies prescribed weights.
WOD Notes:
Ten years ago the make up of human existence was forever altered. The attacks on September 11 2001 challenged the core values of American society. Over the last ten years we have fought harder then ever imagined to rebuild and restore America's values. In our darkest hour we surged through to the light on the backs of the military and patriotic people across the nation.
On September 11 2011 we mark the ten year anniversary of the attacks on America. In order to honor the sacrifice of those who lost their lives on that horrific day as well as the War on Terror we are asking everyone to come together and throw down on an EPIC WOD and compete across the country as Boxes to raise the most money. Donations are NOT necessary to attend this workout but are appreciated; you can either leave a few dollars at the box or click here to contribute to the Disposable Heroes Project!!!
Quote:
"You can be sure that the American spirit will prevail over this tragedy."
-Colin Powell
Results:
Jason: 37:49 Rx
P: 32:14 Rx
Todd B 41:08 (Rx)
Mel/KSB: 43:16
Josh/Josh: 43:29
WW/JZ: 25:12
Brad/Schell: 45:01
Jonathan S: 32:50 (1/2)
Ben: 51:59
Kathleen: 41:22
Kate: 30:55
Travis: 32:48
Gabe: 37:11
Mike P. and Oleg: 24:23 (scale)
Joy and Beca N: 21:20 (scale)
Kim G and Dianne: 31:10 (scale)
Mike S. and Pat P. :31:19 (scale)
Megs: 33:53 (scale)
Paul F: 33:16 (scale)
Keith B & Kevin B: 28:37
Joe C & Victor: 34:52 scale some
Mrs Peterson & Wendy S: 30:40 scaled
Nina & Becky: 38:12 11 reps each Full Wod some scales
Megan B & Laura P: 26:26 some scales
Tracy/Sandy: 42:06 Scale
Steph/Nathan: 41:22 Scale
Tim H/Diego: 42:51 Scale
Miranda/Jerry 39:00 Rx
Ken/Denise: 37:36 Scale
Vinny 31:18 Rx
Sam B: 29:15 Rx
Rob Pl 36:26 Rx
J.Na/Sheng Ching: 38:24 Scaled
Joe A/Randy: 47:30 Scaled
Borden/Conn: 45:45 Scaled (Weights Rx)
Nick/Chris B: 39:06 Scaled
2001 meter row
THEN 11 REPS OF THE FOLLOWING (can be done in any order)
36/24 in box jump
125/85 thruster (deaths @ pentagon)
Burpee chest to bar pull ups
175/120 power clean (AA FLight #175 (south tower))
Hand stand push ups
2 pood/1.5 pood swings (70/55)
Toes to bar
170/120 lb Deadlift (Flight 77 and flight 93)
110/75 Push jerk (number of floors in each tower)
2001 meter row
Coaches Notes:
This WOD can be done as an individual or partner WOD. We will have the prescribed weights set up for you to use. If you cannot do the weights listed above you will have the option to scale. We will have 45/65/95 & 135# barbells set up for you, a variety of KBs and boxes...as always gentlemen can scale to ladies prescribed weights.
WOD Notes:
Ten years ago the make up of human existence was forever altered. The attacks on September 11 2001 challenged the core values of American society. Over the last ten years we have fought harder then ever imagined to rebuild and restore America's values. In our darkest hour we surged through to the light on the backs of the military and patriotic people across the nation.
On September 11 2011 we mark the ten year anniversary of the attacks on America. In order to honor the sacrifice of those who lost their lives on that horrific day as well as the War on Terror we are asking everyone to come together and throw down on an EPIC WOD and compete across the country as Boxes to raise the most money. Donations are NOT necessary to attend this workout but are appreciated; you can either leave a few dollars at the box or click here to contribute to the Disposable Heroes Project!!!
Quote:
"You can be sure that the American spirit will prevail over this tragedy."
-Colin Powell
Results:
Jason: 37:49 Rx
P: 32:14 Rx
Todd B 41:08 (Rx)
Mel/KSB: 43:16
Josh/Josh: 43:29
WW/JZ: 25:12
Brad/Schell: 45:01
Jonathan S: 32:50 (1/2)
Ben: 51:59
Kathleen: 41:22
Kate: 30:55
Travis: 32:48
Gabe: 37:11
Mike P. and Oleg: 24:23 (scale)
Joy and Beca N: 21:20 (scale)
Kim G and Dianne: 31:10 (scale)
Mike S. and Pat P. :31:19 (scale)
Megs: 33:53 (scale)
Paul F: 33:16 (scale)
Keith B & Kevin B: 28:37
Joe C & Victor: 34:52 scale some
Mrs Peterson & Wendy S: 30:40 scaled
Nina & Becky: 38:12 11 reps each Full Wod some scales
Megan B & Laura P: 26:26 some scales
Tracy/Sandy: 42:06 Scale
Steph/Nathan: 41:22 Scale
Tim H/Diego: 42:51 Scale
Miranda/Jerry 39:00 Rx
Ken/Denise: 37:36 Scale
Vinny 31:18 Rx
Sam B: 29:15 Rx
Rob Pl 36:26 Rx
J.Na/Sheng Ching: 38:24 Scaled
Joe A/Randy: 47:30 Scaled
Borden/Conn: 45:45 Scaled (Weights Rx)
Nick/Chris B: 39:06 Scaled
12 comments:
Hello all!
If anyone would like to do this wod with a partner, I'm game! I'll be @ the 530. Thanks!
6AM class:
Mike P. and Oleg: 24:23 (scale)
Joy and Beca N: 21:20 (scale)
Kim G and Dianne: 31:10 (scale)
Mike S. and Pat P. :31:19 (scale)
Megs 33:53 (scale)
Paul F 33:16 (scale)
Todd B 41:08 (Rx)
Great work everyone, way to fight through to the end. Some outstanding teamwork this morning!
That was 99 reps of brutal capped by 4002 meters of miserable. It was awesome.
It was my pleasure to give sweat and blood, yes, blood, in honor of those we lost.
The Noon Woddsters
Keith B & Kevin B 28:37
Joe C & Victor 34:52 scale some
Mrs Peterson & Wendy S 30:40 scaled
Nina & Becky 38:12 11 reps each Full Wod some scales
Megan B & Laura P 26:26 some scales
The donation link labeled Disposable Heroes project goes to the Wounded Warrior Project's site.
Thanks Tim H. and John for the support at the end.
Brad, you are a beast. I owe you a 2k row.
530:
Tracy/Sandy: 42:06 Scale
Steph/Nathan: 41:22 Scale
Tim H/Diego: 42:51 Scale
Miranda/Jerry 39:00 Rx
Ken/Denise: 37:36 Scale
630:
Vinny 31:18 Rx
Sam B: 29:15 Rx
Rob Pl 36:26 Rx
J.Na/Sheng Ching: 38:24 Scaled
Joe A/Randy: 47:30 Scaled
Borden/Conn: 45:45 Scaled (Weights Rx)
Nick/Chris B: 39:06 Scaled
Great effort tonight in this chipper! I loved watching the teams help each other fight through it, but the individual efforts were hard fought too. You all honored those we lost with your efforts.
Well done.
4:30 class results?
Sorry Mel. I didn't go home to update the scores. I went directly to Rock Bottom. My bad.
Donkey 42:21 Rx- (Box Steps @24")
my bad. I also did not have full ROM on HSPU.
Donkey, 42:21, Scale. Still an honor. This one was for you, Dan K.
I scaled the power cleans and used an ab mat for the HSPU's. Thanks!
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