{"id":3748,"date":"2013-09-11T05:20:20","date_gmt":"2013-09-11T09:20:20","guid":{"rendered":"http:\/\/newhampshire.sitesasrx.com\/?p=3748"},"modified":"2013-09-11T05:20:20","modified_gmt":"2013-09-11T09:20:20","slug":"911-tribute-wod-09-11-2013","status":"publish","type":"post","link":"https:\/\/crossfitnewhampshire.com\/2013\/09\/11\/911-tribute-wod-09-11-2013\/","title":{"rendered":"09.11.2013"},"content":{"rendered":"<p><em>Today we remember those who lost their lives on Sept. 11, 2001. We Will Never Forget.<\/em><\/p>\n<p><strong><span style=\"color: #cc0000\">Warm-up Drills<\/span><\/strong><br \/>\nI. Row 3:00<br \/>\nII. 3 Rounds of<br \/>\n1 x Rope Climb<br \/>\n10 x Push-ups<br \/>\n15 x Sit-ups<br \/>\nIII. Mobility<\/p>\n<p><strong><span style=\"color: #cc0000\">&#8220;9\/11 Tribute WOD&#8221;<\/span><\/strong><br \/>\nFor time<br \/>\n2001m Row or 2001m Run (1.25 miles)<br \/>\n11 x Box Jumps (30\/24)<br \/>\n11 x Thrusters (125\/85)<br \/>\n11 x Burpee Chest-to-Bar Pull-ups<br \/>\n11 x Power Cleans (170\/120)<br \/>\n11 x Handstand Push-ups<br \/>\n11 x KB Swings (32\/24)<br \/>\n11 x Toes-to-Bar<br \/>\n11 x Deadlifts (170\/120)<br \/>\n11 x Push Jerks (110\/75)<br \/>\n2001m Row or 2001m Run (1.25 miles)<\/p>\n<p>Notes: If athletes begin the WOD with a Row, they finish with a Run and vice versa. The workout itself is completely symbolic of 9\/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9\/11). Even the weights have meaning.<br \/>\nThe 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes the AA Flight 175 that hit the South Tower. The 170lb Deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110lb Push Jerk represents the number of floors in each tower of the World Trade Center. <em>-via CrossFit.com<\/em><\/p>\n<p>Post scores to comments.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Today we remember those who lost their lives on Sept. 11, 2001. We Will Never Forget. Warm-up Drills I. Row 3:00 II. 3 Rounds of 1 x Rope Climb 10 x Push-ups 15 x Sit-ups III. Mobility &#8220;9\/11 Tribute WOD&#8221; For time 2001m Row or 2001m Run (1.25 miles) 11 x Box Jumps (30\/24) 11 &#8230; <a title=\"09.11.2013\" class=\"read-more\" href=\"https:\/\/crossfitnewhampshire.com\/2013\/09\/11\/911-tribute-wod-09-11-2013\/\" aria-label=\"More on 09.11.2013\">Read more<\/a><\/p>\n","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"generate_page_header":"","footnotes":"","_jetpack_memberships_contains_paid_content":false},"categories":[7],"tags":[],"table_tags":[],"jetpack_sharing_enabled":true,"jetpack_featured_media_url":"","_links":{"self":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/3748"}],"collection":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/users\/2"}],"replies":[{"embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/comments?post=3748"}],"version-history":[{"count":0,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/posts\/3748\/revisions"}],"wp:attachment":[{"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/media?parent=3748"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/categories?post=3748"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/tags?post=3748"},{"taxonomy":"table_tags","embeddable":true,"href":"https:\/\/crossfitnewhampshire.com\/wp-json\/wp\/v2\/table_tags?post=3748"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}