Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – CrossFit
Coaches Choice (No Measure)
10-15 minutes coaches choice
9/11 memorial WOD (Time)
2001 Meter Row or Run
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Power Cleans (170/120)
11 KB Swings (2pood/1.5pood)
11 Dead Lifts (170/120)
11 Push Jerks (110/75)
2001 Meter Run or Row
The WOD itself is completely symbolic of 9/11
The 2001M row or run represents the year the attack took place.
The 11 Reps of 9 exercises represent the date.
Even the weights have meaning.
The 125lb Thrusters represents the number of deaths that occurred at the Pentagon.
The 175lb Power Clean symbolizes AA Flight 175 that hit the South Tower
The 170lb Dead Lift is symbolic of flight 77 and Flight 93 combined
The 110lb Push Jerk represents the number of floors in each tower of the World Trade Center
Kipping and Butterfly Technique
Monday: Attend class and watch videos
Tuesday – Friday Perform Monday’s E90 for 15 minutes
E90 15min kipping/butterfly practice (AMRAP – Rounds)
Every 90s for 15 minutes
10 Butterfly C2B
Or 15 Butterfly Pullups
10 Kipping Pullups
10 Beat Swings
Only perform Butterfly technique if you have 15+ unbroken kipping pull-ups
Only perform kipping pull-ups if you have 3-5 Strict pull-ups