WOD – Wed, Sep 11
Announcements
👻 🎃 CFER Halloween Shirts – Order form
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Monday: Clean + Push Jerk Complex
Couplet: Barbell Conditioning Ladder
Clean and Jerk + Bar Facing Burpees
Tuesday: Back Squat
Triplet: KB Front Rack Reverse Lunge + Toe to Bar + Double Under
Wednesday:
Run, Row + Russian Swings, Row
Thursday: Strict Press + Push Press
Push-Ups + Turkish Get-Ups + Sandbag Holds
Friday:
Triplet: Alternating Dumbbell Snatch + PVC Pipe Jump Overs + Chest to Bar
Saturday
3 Person Team Waterfall : Abmat Sit-Ups + Row + Overhead Squats + Wall Walks
Sunday
Seated Strict Ring Muscle-Ups
Skill / Strength Portion + Accessories are the workout today
CrossFit East River – WOD
About
On September 11, 2001, terrorists linked to the Islamic extremist group al Qaeda—hijacked four commercial passenger airplanes and carried out attacks against targets in the United States. Two of the planes were flown into the World Trade Center here in New York City. Within a few hours, both of the twin towers collapsed, demolishing a large section of lower Manhattan. A third plane hit the Pentagon in Arlington, Virginia, just outside Washington, D.C. The passengers and crew of the fourth plane fought back, and the plane was downed in a field near Shanksville, Pennsylvania.
Almost 3,000 people were killed in the 9/11 terrorist attacks. The shocking events of September 11 were televised globally and we will never forget our losses or our heroes.
A 9/11 Tribute (AMRAP – Reps)
Buy In:
2001 Row (cap at 9m)
9 RFT:
11 Burpee Box Jumps
11 Wall Ball Shots (20/24)
Athletes can share box YGIG to save space.
Cap: 30 minutes
Optional Accessories (Checkmark)
3 Sets, For Quality
10/10 Banded Terminal Knee Extensions
100ft (30m) Reverse Sled Drag
:30-:40 seconds Sorenson Hold