11
Sep

Wednesday 9/12/18

By: 321go Leave a Comment

ANNOUNCEMENTS:
-No 10AM WOD this Saturday, 9/15. The 8AM & 9AM WODs will serve as the kickoff for the Fall Concept2 Team Challenge!
-Beginner Rope Climb Clinic on Sunday 9/16 (4:30PM, $15) — email Erinn at erinn@crossfitinnerloop.com if you’d like to attend! Great opportunity for anyone who typically scales this skill when it comes up in WODs.
-Buy your ticket for our annual fundraiser WOD! Tickets must be purchased online through the event website by 9/19 in order to get an event shirt! Remember that all proceeds will be donated to Stand Up to Cancer. This is our biggest event of the year, don’t miss it!


Skills

Handstand Walk Progressions

WOD

“Cardiac Inversion”

4 Rounds for Time:

40 Double-Unders
40 ft. Handstand Walk

10
Sep

Tuesday 9/11/18

By: 321go Leave a Comment

WOD

“9/11 Tribute WOD”

For Time (35′ SUGGESTED CAP):

Row or Run 2001 meters
11 Box Jumps (30″/24″)
11 Thrusters (125/85)
11 Burpee Chest to Bar Pull-Ups
11 Power Cleans (175/120)
11 Handstand Push-ups
11 Kettlebell Swings (70/53)
11 Toes to Bar
11 Deadlifts (170/120)
11 Push Jerk (110/75)
Run or Row 2001 meters

If you start with the run, finish with a row, and vice-versa. Run is done as 5 x 400m.

This workout is symbolic of the US terrorist attacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Deadlift is symbolic of Flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.