“Always Remembered”
Teams of 2:
- 2001 meter row
4 rounds:
- 9 (9R/9L) weighted step ups (20/16″)
- 11 bear complexes (155/105#, NTE 75%)
RECORD TIME
OPTIONAL Cash Out:
2977 meter row (in memory of the 2977 individuals who lost their lives during the 9/11 attacks)
Notes: Today we take a break from our regular CrossFit Football programming to bring you a partner WOD, designed by Coach Dave in remembrance of the terror attack that occurred 15 years ago today. Teams of 2 split the work as needed. The weighted step ups will use either the bear complex bar to 20/16″ box or heavy sand bags to a 24/20″ box, replicating the climbing of first responders in the stair towers with gear or survivors. There will be a 40 minute time CAP on this WOD. The Cash Out is optional, and athletes will likely have to complete the row after the normal 60-minute class.
Triathlon Notes: The course is marked as of tonight and we are ready to go! Meet at the gravel parking lot on New Mill Rd in Oaks at 6:30 am with a bike and your gear and we’ll bike about 1 mile to the start point. Some things to bring: a drink, a sweet snack (working out for an hour is rough and you could likely use some sugar), a towel, perhaps some dry clothes, and a helmet. I’ll see you in the morning, get jacked up!
Community Notes: Happy Birthday OMC!
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Happy Birthday OMC!!
For the WOD, I encourage anyone signed up for class to come nice and early to get any stretching/mobility work in on your own in advance of class. We’re going to have to get started ASAP.
Are the step-ups and Bear complexes individual or still teams of 2?
All work is partitioned as you like.
Happy birthday OMC!
Happy birthday
Happy Birthday OMC!
Happy OMC day!!!
Hope all of the Tri folks had fun this AM!
“Always Remembered”
Tim
Quinn
29:10 / 🙂
Brooks
Jen C.
Fast
Mike C.
David
Pretty Damn Fast
Chris
Mel
25:05 / 🙂
Murray
Patrick S.
29:05 / 40:45
Chris M.
Mark G.
27:29 / 40:46
Emma
Bri
30:28 / 45:26
Nikki K.
Tina
😉 / 39:08
KTS
Joe S.
22:30 / 34:50
Tav
Steve
25:26 / 37:15
DK
Ryan I.
35:26 / 48:40
Lombardi
Erin
33:54 / 48:17
Liz
James
29:21 / 42:20
Dave
Todd
25:04 / 37:05
Nice work everyone!