9-1-1 Memorial WOD 2015

Team of 2, partner 2 has to wait until partner 1 finishes a movement, before he or she can start.

Complete for time:

11 Thrusters (135/95)
11 Muscle Ups
11 Squat Cleans (135/95)
11 Strict HSPU
11 Overhead Squats (135/95)
11 Chest To Bar Pull Ups
11 American Swings (70/53)
11 Box Jumps (30/24)
11 Burpees
2001m Run

Partner 1 starts on thrusters, as they finish the thrusters, partner 2 will start. Continue that format for the entire workout. Please remember the people that were hurt during 9-11, try your best to complete this workout as close as possible to RX

Search

Popular Posts

  • CrossFit – Thu, Aug 13

    CrossFit One World – CrossFit Max Effort Lower Warm-Up (No Measure) 400m Run Hamstring stretch x 30s/ea Adductor rock back x 10ea + 3 sets: X-Walk x 10ea DB SL RDL x 10/ea Box Jump x 3 Strength (6 Rounds for weight) Every :90s x 6 2 Squat Clean and Jerks 5-10lbs heavier than last…

  • CrossFit – Wed, Aug 12

    CrossFit One World – CrossFit Gymnastics + Conditioning Warm-Up (No Measure) 5min Bike or Row – build in pace + 3 sets: 50ft Bear Crawl 50ft Side Shuffle 50 Single Unders Gymnastics (No Measure) EMOM x 8 Min 1 – 20 Hollow Rocks Min 2 – 20 Arch Rocks Conditioning (No Measure) EMOM x 12…

  • CrossFit – Tue, Aug 11

    CrossFit One World – CrossFit Dynamic Effort Upper Warm-up (No Measure) 500m Row couch stretch x 30s/ea groiner with rotation x 10 + 3 sets: DB Z-Press x 15 reps Glute bridge x 20 reps Jumping jacks x 30 reps Strength (No Measure) EMOM x 12 Min 1 – 4 Tng Push Press Min 2…

Categories

Archives

Tags