CrossFit Bartlesville – CrossFit

HOME WOD

HW: Metcon (Time)



WOD Video:

For time /

2 (Towers) ROUNDS

343 (NYCFF) JUMPING JACKS

72 (NYPD) SQUATS

55 (Military Personnel) SIT UPS
WE WILL NEVER FORGET the events and lives lost on Sept 11th, 2001.

The September 11 attacks were a series of four coordinated terrorist attacks by the Islamic terrorist group al-Qaeda against the United States on the morning of Tuesday, September 11, 2001.

ACCESSORY

5 Sets:

A) 5 TIre Flips

B) 5 Handstand Hold or HS Walking Attempts

C) 5 Pistols or Single-leg Stand ups (3R / 2L)

BODY WEIGHT MOSTLY

BWM: Metcon (Time)

“Never Forget”

For Time / 20 cap

1402 Single unders (Lost in Tower 1)

40 WBS (Lost in Flight 93)

614m Running Steps (Lost in Tower 2)

37 Pull ups (Port Authority Officers Lost)

343m Row (NYPD FIreman Lost)

23 Ground to Overhead (NYPD OFficers Lost) 135/95 | 115/75
WE WILL NEVER FORGET the events and lives lost on Sept 11th, 2001.

The September 11 attacks were a series of four coordinated terrorist attacks by the Islamic terrorist group al-Qaeda against the United States on the morning of Tuesday, September 11, 2001.

WOD

WOD: Metcon (Time)

“9/11″ Tribute WOD”

Teams of 2 / 30 cap / Both Work (1 rows, 1 works on 9 rounds) until rowing is complete then 1 works at a time

Row 2996 m

-then

9 Rounds:

11 Box Jumps, 20″

11 Am. KBS, 55/35/25

11 Cals Bike

11 Thrusters, 75/55/35#
WE WILL NEVER FORGET the events and lives lost on Sept 11th, 2001.

The September 11 attacks were a series of four coordinated terrorist attacks by the Islamic terrorist group al-Qaeda against the United States on the morning of Tuesday, September 11, 2001.

KIKR

KIKR: Metcon (AMRAP – Reps)

Max Reps 1 min: Burpees