• 09/10/2016


    CROSSFIT FLIGHT, CrossFit Flight Grand Haven1 – CrossFit

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    Warm-up

    Athlete Call Outs Warm Up (No Measure)

    WOD

    Partner or Solo

    Run or Row

    If Rowing as partners total is 2001m if running as partners both run together.

    For large classes row can be done in heats after 1st 8 (holland) or 5 (Grand Haven) open up

    9/11 Tribute WOD (Time)

    2001m Row/Run

    11 x Box Jumps 30/24

    11 x Thrusters 125/85

    11 x Burpee C2B Pull-Ups

    11 x Power Cleans 170/120

    11 x HSPU’s

    11 x KB Swings 70/50

    11 x T2B

    11 x Deadlifts 170/120

    11 x Push Jerks 110/75

    2001m Row/Run

    *If you start with Row finish with Run

    & Vice Versa

    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.

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Interested in checking out CrossFit Flight? Join us in Holland every Saturday at 9:30 am for a free intro class!Or check out our Grand Haven location!
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