9/11 WOD

CrossFit

Metcon

9/11 Tribute WOD
Run 1 Mile
11 Box Jumps (36″/24″)
11 Thrusters
11 Burpee Chest to Bar Pull Ups
11 Power Cleans
11 HSPU
11 KBS (2 pood/1.5 pood)
11 T2B
11 Deadlifts
11 Push Jerks
Run 1 Mile

Result Type: Time
Male Rx: 135 lbs
Female Rx: 95 lbs

Never Forget…

7-27-2012 WOD

Jeremiah knocking out the bar muscle ups!  Get Some!

CrossFit

Warm-Up / Skills

10 Minutes Practice

Double Unders

Metcon

4RFT – All Unbroken
30 Double Unders
20 SDLHP (KB)
10 Pull Ups (Chest 2 Bar)

If any sets are broken you must start the exercise over from 0

Scaled would be broken sets – if you don’t have over 30 DUs in a row, scale WOD – try to do the other exercies unbroken.  Options Complete 30 total Doubles, 30 Total Double attempts or 90 singles unbroken.  Challenge yourself!