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.
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.
7am open … moving to 930
270 reps, 40#
257 RX. That doesn’t include the step ups
I used 70lbs for both step ups
195 with 30lbs
And 110 step ups @30lbs
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.
It sounded like a good plan…
It was an excellent plan Kate. I was thinking I could of mustered a few more reps, that’s all.
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!
Nice work Chris. !!
I’m sorry but my 930 is open. I might be able to make a later class this evening if my lower back relaxes…
165 blue, 20, 1.5 pood
291 70# 1.5 pood
110 step ups 70#
110 steps @ 25# DB
183 reps @25#DB, 1 Pood
110 step ups @ 60#
228 reps @ 60#
110 step ups @ 40#
202 reps rx
breakdown was 35 pullups, 37 pushups, 70 kb and 60 steps
1 Rnd! @ 40#, Blue on Pull ups.
you’re the coolest of the cool kids. awesome! and just days after the tough mudder, no less!
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.
110 step ups @ 50#
192 @ 50#, strict pull ups w/ blue band
And 110 step ups with 30lb
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
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
110 step ups w/ 40#
184 reps w/ 40#, red band pullups
110 step ups @ 52#
325 reps (skinny red band, 52#)
405 Rx
Look at you WOW
You are The Man!
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)
401 total
110 step ups – 40# weight Vest + 30# total dumbbell
+ 291 Reps Rx
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!
110 steps 70#
308 rx 70#
110 40#
235 reps (85 stepups, 40 pullups, 60 pushups, 50 KB)
Forgot that I used the green band on the pull ups.
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)
293 Rx
correction 110 step ups 70 # + 247 additional reps
@40# 110/190reps (35pu/35pu/60kbs/60step ups)
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!
sorry! 86 pull up, 86 pushup…..sheesh.
287 30# green band
355, 70#
1 round plus 45 GHDs. subbed GHDs for pullups, 40# step ups..
110 + 160
Had to go to skinny red band last set on PU
330 70#, Blue Band PU
Great WOD
280 total 40# step ups, 1p purple PU
WOD: 434 Rx
-19 pullups short
110 step ups @40#/ plus 358 – skinny red band pullups
Ouchy!
277 total @ 40# step ups/skinny red band/1 pood
pull ups – 40
push ups – 47
step ups – 40
KB – 40
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.
412 total @ 40# stepups and skinny red then reg red for pullups
110 with 40 lb vest, 298 reps, 40 lb vest, bands for pull ups,
180 step ups at 40#, 60 pull ups with green band, 60 push ups, 60 kb 1 pood
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.
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.
270 reps green and skinny purple band for pullups rest rx
328
40# step ups
1 pood kb
pushups off box
KTE
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.
Need to amend my totals, 110 step ups plus 60 step ups – 170 not 196
110 step ups with 50# vest then
273 main wod reps – all step ups with 50# vest