11-12SEPT14: “Let’s Roll”

While today marks our first official CrossFit workout, also known as a ‘WOD’ (Workout Of the Day), our Thursday class on 9/11 marks a much more significant date in our history: The anniversary of the terrorist attacks on our nation that took place on 9/11/2001. Before our Workout of the Day (WOD) today, we will first discuss the events that took place on 9/11 and the effects that those events have placed on all of our lives. I’ll also share a personal story to make this anniversary a bit more ‘real,’ as many of you were not even born on this horrific day. We’ll also discuss some of the ways the CrossFit community honors this day and those who lost their lives on 9/11.

In terms of our actual CrossFit objectives for today, we will be learning two new movements: ALTERNATING JUMPING LUNGES…and my favorite, BURPEES aka FLOPPIES. Immediately after learning this movements, we will partner up and assess each other on our first 1-minute time trial (for burpees). In other words, each athlete will determine how many burpees they can knock out in 1 minute. Should be a hoot! See below for our actual WOD:


1 Minute Max Effort Burpees

WOD#1: ‘Let’s Roll’

AMRAP 7 min (As Many Rounds As Possible in 7 minutes)

ALPHA: 100m Run + 9 Burpees + 11 alternating jumping lunges

BRAVO: 100m Run + 7 Burpees + 9 alternating jumping lunges

CHARLIE: 100m Run + 5 Burpees +  7 alternating jumping lunges


COMPETITION: 100m Run + 9 Burpees + 11 Overhead Walking Lunges (25#/15#/10#)


Roster # / Which workout you picked: (A/B/C) / # Rounds


Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s