• Veterans Day Salute

    Veterans Day Salute

    american-flag-2aOn the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War.  This Armistice Day was later re-named to Veterans Day.

    At exactly 11 a.m., each November 11th, a color guard, made up of members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.


    – The 11 minutes of work and the 11-based rep scheme represents the rich history of Veteran’s Day.

    – The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.

    – The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars.

    – Modified versions of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.


    Animal Movements
    3 Rds

    Monkey Bars
    Bear Crawl
    Crab walk
    Backward, Sideway, Forward
    Duck Walk
    Inch Worms

    Veteran Day Salute (AMRAP – Rounds and Reps)
    9 minute AMRAP

    11 x sit-ups
    11 x air squats
    22 x sit-ups
    22 x air squats
    33 x sit-ups
    33 x air squats

    add 11 to the sit-ups and air squats for each additional round

    2-minute rest and reflection


    9 minute AMRAP

    11 x pushups
    11 x box jumps (RX 24/20)
    22 x pushups
    22 x  box jumps (RX 24/20)
    33 x pushups
    33 x box jumps (RX 24/20)

    add 11 to the pushups and box jumps for each round

    Add total Rounds + Reps from ea of the 9 minute AMRAPS together for total Score

Leave a reply

Cancel reply
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!