9.11.12 – WOD


Today marks eleven years since the 9/11 attacks. I’m posting tomorrow’s WOD early due to it being a hero WOD. So,…this post will cover Tuesday & Wednesday.

You can conquer almost any fear if you will only make up your mind to do so. -Dale Carnegie


ATTN BaseFit members***All morning classes the week of September 9-15 are cancelled. Evenings classes are still open. We apologize for the inconvenience and hope you can join the evening group just for this week, as the regular schedule resumes next week.

October 12th: Fitness Wave will be here Friday evening for the follow-up dunk. This date marks the end of the challenge. If you know you can’t make this date, please click on the link and schedule your follow up dunk directly with Fitness Wave ahead of time, as close to this date as possible.

October 13th: NLI “Warrior Soul Series” II – This is a CrossFit competition with three different divisions plus a masters division.

December 1st – or -2nd: Spartan Race. I’m going to do this event on Sunday. It would be cool to have more people from CrownTown join me. You can have teams where they take the top 4 times from each team and rank you against all other teams. Click here for more info. Please let me know before you register so I can create the team and you can join it.

December 8th: NLI “Warrior Soul Series” III – This is a CrossFit competition with three different divisions plus a masters division.


CrossFit open gym:

11:30am-1pm (coach Amber)

8:30pm-10pm (coach Brett)

Youth S&C Program:


On-Ramp Session #4:


Quicksilver CrossFit group:



ROD: Coconut Curry Stew

BaseFit: 30 minute AMRAP of –

10 Box Step Ups, 24″/20″
10 KB Swings, 53/35 pounds
10 Burpees


Here is Wednesday’s WOD. I’m posting early due to it being a hero WOD in remembrance of 9/11/01. I took some significant numbers from the tragedy and created the perfect workout to honor these men/women while still coinciding with our overall programming.

2,976 Americans lost their lives as a result of 9/11
343 Firefighters lost their lives as a result of 9/11
60 Police Officers lost their lives as a result of 9/11


1) foam roll for 2 minutes
2) pick two mobility exercises from the poster for running and perform each exercise for 2 minutes on each side. i.e., both exercises and both sides will take eight minutes
3) before mobility and set up of WOD, the class must complete 343 burpees as a whole. The coach may also participate in this. Doesn’t matter if there is 1 member or 16 members in that class. 343 burpees must be completed. Each burpee being completed will honor one fallen hero (firefighter).


20 minute AMRAP of:

9 – Power Snatch, 135/95 pounds
11 – Ring Push-ups
2001′ – Run

Ring Push-ups – RX’d is with a 25/15 pound Plate on your back
Run – 2001 feet = 609 meters. We’ll do; 1 – 400m Lap & 1 – 200 meter Lap

Cool down: CrownTown has eight (8) classes on Wednesday. As a community, we are going to do one sit-up per life lost. So,…2,976 lives lost divided by eight group classes total equals 372 sit-ups per class. One person may do all 372 reps, or you can divide them evenly amongst the group. Feel free to break up in any way, as long as the work gets done. Immediately upon finishing your portion of the sit-ups, you must accumulate :60 in the L-Sit position. :60 is one second for each Police Officer that gave their lives protecting the innocent. It doesn’t have to be unbroken you just have to keep track on a running clock and you’re finished once you collect :60 worth of L-Sits.

Post results to comments and www.BeyondTheWhiteBoard.com

*Remember all CrossFit style workouts are scalable and modifiable to each individuals fitness level

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2 Responses to 9.11.12 – WOD

  1. Rob says:

    And 60 police officers, including 23 from NYPD and 37 Port Authority Police officers….just sayin’ 😉

  2. Vinny says:

    Lets not forget the soldiers that have died as a result of the attack of 911!!!

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