Monday, September 14th, 2015

Strength/Skill: Ring Pushups  Strict, for form

WOD:
Three rounds for max reps, of:
1 min: Hang Power Cleans, 115/73
1 min: Box Jumps, 24″/20″
1 min: Kettlebell Swings, 53/35
1 min: Rest

Great job to all NextGen competitors this weekend!  We even had a few podium winners; Tabitha and Kendall (1st pace Rx’d), Stephen and Cory (1st place Scaled) and Lindsey and Ashley (2nd place Scaled)  Well done EVERYONE!

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Friday, September 11th, 2015

Announcements:
1. Our humble respect to any families and friends of all victims and survivors of the 9/11/01 terrorist attacks.  This workout is for you.
2. Come cheer on Eric, Tabitha, Melissa, Lindsey, Stephen and Cory at CrossFit 51’s “Midwest Fall Classic” CrossFit competition this Saturday!

WOD: “9/11 Tribute”

For Time:
Row 2001m
11 Box Jumps, 30″/24″
11 Thrusters, 125/85
11 Burpee Chest to Bar Pull-ups
11 Power Cleans, 170/120
11 Handstand Pushups
11 Kettlebell Swings 55/35
11 Toes to Bar
11 Deadlifts, 170/120
11 Push Jerks, 110/75
Run 2001m (1.25 miles)

******If athletes begin the WOD with a Row, they finish with a Run and vice versa.

The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

Join us tomorrow to WOD, to sweat, and to pay a small tribute to those who were lost. Never forget – 9/11.

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