The Upper Cape CrossFit Workout of the Day (WOD) for September 11th, 2013 is:

9/10/2013

The 9-11 WOD
– a 1 round, 9 movement, 11 rep chipper
9-11 Throwdown on FaceBook

2001m row – a “buy in” that will count towards your total time!
11 box jumps (36in/24in)
11 thrusters (125#/85#, deaths at The Pentagon)
11 burpee to chest to bar pull ups
11 power cleans (175#/120#, AA FLight #175 (south tower))
11 hand stand push ups
11 kb swings (2 pood/1.5 pood)
11 toes to bars
11 deadlifts (170#/120#, Flight 77 and flight 93)
11 push jerks (110#/75#, number of floors in each tower)
2001m row – a “cash out” that will count towards your total time!

Originally done as a fundraiser for the Disposable Heroes Project
you can learn more about the DHP here:

Happy Birthday Eric M!
Come on in and crush this WOD!

8 Comments

MPL

9/10/2013 01:35:19 pm

AWWW yeah, let's do this !!!

Jenny G

9/10/2013 01:55:54 pm

not sure how much I can do with my bum elbow but I will do as much as I can....this is a great WOD!

Jenny G

9/11/2013 03:32:51 pm

37:47 not Rx....I'm going to be feeling this one tomorrow!!

Kurt McDonald

9/10/2013 11:32:31 pm

9-11 Tribute
Awesome wod! 31:34

Amy Kb

9/11/2013 12:50:13 am

What an amazing group this morning! You all rocked! Way to push through it with the memory of 9/11 in mind. It is always an honor to participate in these hero wods.

28:17 Rx

Shane

9/11/2013 01:52:14 am

This looked like so much fun! A great tribute WOD to really push through. All you 6AMers were really getting after it!

Alison

9/11/2013 04:37:41 am

9-11 WOD 32:55 scaled row/run and weights
Great WOD to remember 9-11.

Awesome job 5am! As always, everyone pushed themselves to their limits!

Adam B

9/11/2013 02:28:25 pm

Great and tough WOD. 32:00Rx.

Ran the first 2000m, then rowed 2nd 2001.

Kristin (sp?) - great job keeping order in the chaos.

The Upper Cape CrossFit Workout of the Day (WOD) for September 11th, 2013 is:

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