Tuesday: 120911

Posted: September 10, 2012 by Todd Katz in WODs
Tags:

9/11 Tribute WOD:
AMRAP 30
110 Box Step-Ups (20 inch) (40 – 70#)
then 343 Reps of:
Pullups
Pushups
Step-ups (20 inch) (40 – 70#)
KB Swings – 1.5/1 pood

Compare to: 110910

Start the workout by climbing 110 steps with weight. Then in any order complete (as evenly as possible) 343 reps of the 4 exercises listed above. (85.75 is your quotient). So you can do 3 exercises of 86 and one of 85. If you complete all 343 reps with time remaining begin a 2nd round.

Post total reps and weight used on steps to comments:

Coach’s Notes: Amidst the clouds of architectural dust at New York’s World Trade Center, as hundreds ran screaming towards them on Sept. 11, 2001 the first responders only broke stride to mend a wound. As glass shrapnel fell like guillotine blades from offices more than 1,000 feet in the air, New York City police threw themselves into a minefield of chaos.

As the Twin Towers crumbled onto themselves, New York City firemen pushed past bodies on stairwells, forged forward into fire and blackness, and as survivors ran down and away the first responders ran up and into a hellish scene. They were prepared to run 110 stories.

Comments
  1. Atacan says:

    My 7 am is open. I am sorry I am gonna miss this, but I tweaked my back on the DLs today. Probably take a couple of days off.

  2. dan says:

    7am open … moving to 930

  3. Amanda Esposito says:

    270 reps, 40#

  4. Jeff H says:

    257 RX. That doesn’t include the step ups

  5. Alaina says:

    195 with 30lbs

  6. Thi Pham says:

    110 step ups @ 68# & 172 reps @ 60#

    Note: Wore a 50# weight vest and two 8# dumb bells in each hand for the 110 step ups. Couldn’t find 10# dumb bells or another 2# to make it 70#. Used 30# dumb bells because I am total weak sauce for the other step ups. Did rounds of 8 reps, should of done 10 reps a round for each exercise.

  7. Nelson says:

    110 step ups @ 50# & 166 reps @ 50# Rx

    Thanks to Frank for good pacing on the first 110 step ups. Had trouble with pull ups due to grip loss after step ups with dumbbells. Was down to sets of three pullups at the end!

  8. Morgan says:

    I’m sorry but my 930 is open. I might be able to make a later class this evening if my lower back relaxes…

  9. Alex F says:

    165 blue, 20, 1.5 pood

  10. Steve says:

    291 70# 1.5 pood

  11. Larry says:

    110 steps @ 25# DB
    183 reps @25#DB, 1 Pood

  12. Ian says:

    110 step ups @ 60#
    228 reps @ 60#

  13. kase says:

    110 step ups @ 40#
    202 reps rx
    breakdown was 35 pullups, 37 pushups, 70 kb and 60 steps

  14. Mark Loper says:

    1 Rnd! @ 40#, Blue on Pull ups.

  15. deanriley says:

    110 Step ups @ 70# (2 x 35# dumbbells)
    175 reps breakdown (30 pull ups [green band], 55 push ups, 50 @ 1.5 Pood, 40 Step ups @ 70# [2 x 35# dumbbells].

    I need to work the pull ups. Forearms were smoked from the step ups with dumbbells.

  16. Scott S says:

    110 step ups @ 50#
    192 @ 50#, strict pull ups w/ blue band

  17. Alaina says:

    And 110 step ups with 30lb

  18. Leo says:

    110 Step ups @ 60# first 55 reps
    50# last 55 reps

    133 reps all other @ 50#
    Total 233 I think might be a rep or 2 short

  19. Kaedra says:

    110 step ups w/ 20 lbs.; 45 pull ups (green); 45 KB (26 lbs.); 50 step ups w/ 20 lbs.

    All gave some, some gave all…343

  20. KateP says:

    110 step ups w/ 40#
    184 reps w/ 40#, red band pullups

  21. gary says:

    110 step ups @ 52#
    325 reps (skinny red band, 52#)

  22. dan says:

    311 : 110 steps at 75#, 201 : 48P, 48P, 48Kb, 57steps @ 70#

    last time : 292 – 60# for all steps . (50 PU, 50 PU, 50 ST, 32 KB @1.5)

  23. frankodeh says:

    401 total
    110 step ups – 40# weight Vest + 30# total dumbbell
    + 291 Reps Rx

  24. salbec says:

    354 Reps Rx
    (110 steps + 244 evenly spread everything else in sets of 10)

    Such a meaningful WOD to honor the 343 firefighters that passed in heroic service at the world trade center in NYC on Sept 11, 2001, and to remember the 110 stories of the WTC that many of them ascended in order to rescue others.

    Celebrate life today, friends!

  25. fnotarangelo says:

    110 steps 70#

    308 rx 70#

  26. 110 40#
    235 reps (85 stepups, 40 pullups, 60 pushups, 50 KB)

  27. Dave C says:

    395 (110 S/U 70#; 40 Pulls (thin red band), 85 pushups, 75 KB 1 pood, 85 S/U 70#) – tweaky left shoulder on pull ups)

  28. Nadia says:

    @40# 110/190reps (35pu/35pu/60kbs/60step ups)

  29. 110 Steps at 40#
    303 reps (85 Pullups at blue then green band, 85 pushups, 72 step ups with 40#, and 59 KB)

    Thank you to the Hammer Down ladies that participated in the 9/11 freezer meal workshop! I took 11 meals and lots of other Wildtree pantry items to the crew at the Chantilly Fire Station across from the box. They were so excited! They made the Honey Balsamic Chicken Drumsticks tonight and we had a great talk about eating healthy (and primal!) and the importance of a home cooked meal. And, as an added bonus, they took the boys on a tour of the station – so cool!
    I’d love to do this again for them, so if you’re interested in taking home 9 meals, and donating 1 to the station, let me know!

  30. Brian Kennedy says:

    287 30# green band

  31. hammerdowncougar says:

    1 round plus 45 GHDs. subbed GHDs for pullups, 40# step ups..

  32. clawson410 says:

    110 + 160
    Had to go to skinny red band last set on PU

  33. BigTim says:

    330 70#, Blue Band PU

    Great WOD

  34. Gregory Reimer says:

    280 total 40# step ups, 1p purple PU

  35. monroemiller says:

    WOD: 434 Rx
    -19 pullups short :(

  36. Leigh N says:

    110 step ups @40#/ plus 358 – skinny red band pullups

    Ouchy!

  37. Min says:

    277 total @ 40# step ups/skinny red band/1 pood
    pull ups – 40
    push ups – 47
    step ups – 40
    KB – 40

  38. Diane says:

    travel WOD:

    4 rds each 400m run, 50 air squats: 13:43

    Great job to all of you Hammerdown crossfitters who did the 9/11 Tribute WOD, sorry I missed that one.

  39. Laura Anhalt says:

    412 total @ 40# stepups and skinny red then reg red for pullups

  40. Jean says:

    110 with 40 lb vest, 298 reps, 40 lb vest, bands for pull ups,

  41. Brooke says:

    180 step ups at 40#, 60 pull ups with green band, 60 push ups, 60 kb 1 pood

  42. weealip says:

    1 round + 12 reps Rx (465 reps total using 40lbs for the step up’s)

    Plus 2 ripped hands but for a great cause. Well done to everyone who came out today and attempted this WOD. It was long, tiring on your grip, torn hands but such a small sacrifice for those who gave their lives 11 years ago.

  43. Michelle says:

    196 step ups at #20, 86 pull ups with green band, 85 push ups, 70 kb #26. This was my hero WOD and was was grateful to talke part.

  44. Brieann S says:

    270 reps green and skinny purple band for pullups rest rx

  45. Carol says:

    328

    40# step ups
    1 pood kb
    pushups off box
    KTE

  46. Abe says:

    375.

    110 stepups with 40# vest plus (2) 15# dumbells.

    Pushups, KBs, and pullups in 8.6 rds of 10.

    Then Finished with 7 step ups.

  47. Michelle says:

    Need to amend my totals, 110 step ups plus 60 step ups – 170 not 196

  48. TonyH says:

    110 step ups with 50# vest then
    273 main wod reps – all step ups with 50# vest

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