9/12 Saturday

Warm up & 

Skill

Movement standards

TEAM WOD

In Teams of 3

4 minutes max effort

Front squat w/95 m/135

*Bar cannot touch the ground. Penalty 5 burpees for the whole TEAM*

4 minutes max effort

Shoulder to over head w/95 m/135

*Bar cannot touch the ground. Penalty 5 burpees for the whole TEAM*

4 minutes max effort

Clean w/95 m/135

*Bar cannot touch the ground. Penalty 5 burpees for the whole TEAM*

Ray Traitz
9/11 Friday

The 9/11 Tribute WOD is a grueling, symbolic hero-style workout that honors the victims and first responders of the September 11 attacks. The rep schemes and weights are directly tied to the date, the flights, and the towers.

The Workout

For Time:

  • 2,001m Row or Run

  • 11 Box Jumps (30"/24")

  • 11 Thrusters (125/85 lbs)

  • 11 Chest-to-Bar Pull-Ups

  • 11 Power Cleans (175/115 lbs)

  • 11 Handstand Push-Ups

  • 11 Kettlebell Swings (70/53 lbs / 2 pood)

  • 11 Toes-to-Bar

  • 11 Deadlifts (170/115 lbs)

  • 11 Push Jerks (110/75 lbs)

  • 2,001m Row or Run [1]

(Scale the weight and movements as needed to fit your fitness level.

The Symbolism

The workout's structure represents the events of that day:

  • 2001m Run/Row: The year of the attacks.

  • 9 Movements of 11 Reps: The month and date of September 11.

  • 125 lb Thruster: The number of deaths at the Pentagon.

  • 175 lb Power Clean: Flight 175 that hit the South Tower.

  • 170 lb Deadlift: The combined flights of AA 77 and United 93.

  • 110 lb Push Jerk: The number of floors in each Twin Tower.

Ray Traitz
9/10 Thursday

Ping pong warm up  

Jump over crawl under (5)

T-jumps (5)

Later jumps (10)

Plank push ups (10)

Partner wall ball shots (10 each)

Skill

Movement standards 

WOD

15 minute AMRAP

5 yard seal walk

3 weighted dips

10 wall ball shots

Ray Traitz
9/9 Wednesday

Warm up  

2 minutes double unders

Wall squats

Wall climbs

Ring rows

GHD back ext

Skill

Back squats

WOD 

3 rounds of:

10 false grip pull ups

10 body weight back squats

50 double unders

Ray Traitz
9/8 Tuesday

Warm up 

Row 3 minutes

“Flip it”

For 3 minutes hold the hollow as long as possible. As soon as you lose it hold the arch as long as possible. As soon as you lose it back to the hollow. Until 3 minutes is up. 

50 wall squats

Skill

Famers walk

Partner WOD

5 rounds of:

40m farmers walk

20 box jumps (each person)

Ray Traitz