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Components
9/11 Tribute
Settings
Location
(All)
CrossFit ATR Kearny Mesa
CrossFit ATR Mission Valley
Program
Kids CrossFit (8:30am-9:15)
Open Gym
Powerlifting
Weightlifting Class
Yoga
Date
Workout
9/11 Memorial WOD - CrossFit ATR Kearny Mesa
Class
(All)
9:30am CrossFit
10:30am CrossFit
Age Group
All Ages
0 - 17
18 - 24
25 - 34
35 - 44
45 - 54
55 - 64
65+
Count (M/F):
17 (12/5)
Workout
9/11 Memorial WOD
Warm-up
2 Rounds:
200m Run
5 Hanging Knee Raises
5 Push-ups
10 Air Squats
10 Alternating Dumbbell Clean and Jerks
Then, Empty barbell coach guided warm-up.
Metcon
9/11 Tribute (Time)
For Time:
2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (170/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (2/1.5 pood)
11 Toes-to-Bars
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row
Athletes may start with Row and end with Run, or start with Run and end with Row.
Scale:
Scale this WOD by completeing the Run/Row with a partner alternating every 200 meters.
Want to see some of these movements in action? Check out our
video library
.
Whiteboard:
Saturday, September 11, 2021
Male Clients
1
Ryan
Figuerado
9:30am CrossFit
28:58
2
Eric
Otero
9:30am CrossFit
34:40
Row first. Run last. 🇺🇸 💪🏻
3
Chris
Christian
10:30am CrossFit
38:40
4
Nate
Cobb
9:30am CrossFit
38:50
5
Connor
Miller 🍟 🍔
9:30am CrossFit
39:00
Run (19 min ☠️) rowed first Finished row @ 8:15 Finished movement...
6
Emilio
Lee
9:30am CrossFit
5:21
2 rounds: - 200 m run - - 5 hangingknee raise - 5 push ups - 10 a...
7
Pat
Paszt
9:30am CrossFit
26:35
8
John
King
10:30am CrossFit
30:00
Gased after run. 115# for all lifts, double banded c2b. Z press 3...
9
Troy
Taylor
9:30am CrossFit
31:26
Scaled seated DB press 95lb for handstand push-ups
10
John
Hibbard
9:30am CrossFit
33:10
Split row with Miguel
11
Brandon
Thorsten
9:30am CrossFit
39:54
Bike instead of run
12
Moe
Mubarak
10:30am CrossFit
45:26
Female Clients
1
Heather
Spears
9:30am CrossFit
37:58
2
Rachael
Hoffman
9:30am CrossFit
42:12
3
Brenna
Jarrells
10:30am CrossFit
35:16
4
Private
10:30am CrossFit
36:00
5
Patricia
Brown
9:30am CrossFit
37:02
Rower x2 Step ups 32#kb Rest rx
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