ROMWOD

Yesterday was tough, so we’ll close out class with ROMWOD.

September 11th Memorial WOD

For Time:
Row 2001 meters
Then 11 reps of the following:
Box Jumps (36″/24″)
Thrusters (#125/85)
Burpee Chest to Bar Pull-ups
Power Cleans (#175/120)
Handstand Push-ups
Kettlebell Swings (#70/50)
Toes to Bar
Deadlifts (#170/120)
Push Jerk (#110/75)
Run 2001 meters

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.

Pay a small tribute to those who were lost. Never forget – 9/11.

Filthy Fifty-ish

• 50 Box jumps (24/20)
• 50 Jumping pull-ups
• 50 Kettlebell swings (35/25)
• Walking Lunge, 50 steps
• 50 Knees to elbows
• 50 Push press (45/35)
• 50 Supermen
• 50 Wall Balls (20/14)
• 50 Burpees
• 50 Double Unders

This workout is “Filthy Fifty-ish” due to limitation of GHDs for back extensions

Strict Pull-up Work

3 Sets of:
Max Strict Pull-ups Straight Into
Max Negative Pull-up

*Modify with bands or seated pull-ups
*Score is max reps of strict pull-ups. Add negative time to notes
*Rest at least 90 seconds-2 minutes between sets

Row, Push, Squat

10 Minute AMRAP of:
20/16 Calorie Row
15 Push-ups
10 Back Squats (95/65)

Rx+ (135/95)

Endurance WOD (7:45am)

2 Rounds
12 Minute AMRAP:
800 Meter Run Buy-in

AMRAP with remaining time of
30 Kettlebell Swings (50/35)
10 Push-ups
10 Pull-ups
10 Single Arm Kettlebell Thrusters (5 Right + 5 Left)
30 Sit-ups

*Rest 2 Minutes Between Rounds

Community WOD (10:00am)

2 Rounds
8 Minute AMRAP:
400 Meter Run Buy-in

AMRAP with remaining time of:
15 Kettlebell Swings
5 Push-ups
5 Pull-ups
15 Air Squats
20 Sit-ups

*Rest 2 Minutes Between Rounds

Gymnastics Practice

15 Minutes of Gymnastics Practice
Choose your own adventure
-Muscle-ups
-Handstand Walks
-Handstand push-ups
-Ring dips
-Pull-ups

Open 19.3

For Time:

• 200-ft. dumbbell overhead walking lunge
• 50 dumbbell box step-ups
• 50 strict handstand push-ups
• 200-ft handstand walk

M 50-lb. dumbbell / 24-in. box
W 35-lb. dumbbell / 20-in. box

Time cap: 10 minutes

Movement Standards: https://games.crossfit.com/workouts/open/2019/3#movementStandards

Scorecard:
https://games-assets.crossfit.com/2019-sdfoiwwe09835.pdf

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