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WOD
Buy In: 1 mile run
Complete 5 rounds
20 Wall Balls (30/20)
15 Cal Row
10 Burpees over the bar
5 Deadlifts (275/185)
Cash Out: 1 mile Run
Time cap: 45 minutes
KSCF Notes
Track your health and recovery with our KSCF WHOOP team here
Shoe Donations. Bring in your used shoes to drop-off outside our box.
Follow our FB group or our handle @kendallsquarecf
Strength
Tempo Pull-ups (4 sec up, 10 down)
3 sets of 2-3
Pull-ups (10 sec hold at top of last rep, then slow eccentric lower)
5-3-3
WOD
"Bar Tricks"
Complete 7 Rounds
12 Double Unders
9 Deadlift (155/105)
6 Front Squat
*Every 90 Seconds that pass, complete a cluster. Add 1 rep every 90 seconds.
Time Cap: 12 minutes
L3: 135/85
L2: 115/75
L1: 105/65
Tomorrow’s workout stands as a tribute to those we lost on September 11, 2001. Each movement and number is chosen with purpose, honoring the lives cut short and the resilience that rose in the aftermath. While we remember the immense loss, we also carry forward the strength, unity, and spirit of perseverance that emerged that day. As we move through this WOD, we do so with gratitude for the freedoms we hold, respect for the sacrifices made, and hope for a future built on courage and community.
We move together, stronger, as one.
2001 meter row and run — represent the year of the attacks
11 reps of 9 exercises — represent the date, 9/11
125 lb Thrusters — honor the 125 lives lost at the Pentagon
175 lb Power Clean — symbolizes AA Flight 175 that struck the South Tower
170 lb Deadlift — represents Flight 77 and Flight 93 combined
110 lb Push Jerks — reflect the 110 floors of each World Trade Center tower
This Week of Programming
Fri: Tempo Pull-ups/ DU, DL, FS Triplet
KSCF Notes
Track your health and recovery with our KSCF WHOOP team here
Shoe Donations. Bring in your used shoes to drop-off outside our box.
Follow our FB group or our handle @kendallsquarecf
9/11 Memorial WOD
“9/11 Memorial WOD”
Row (or Run) 2001 meters
Then, 11 reps of the following:
Box Jumps (30″/24″)
Thrusters (#125/85)
Burpee Chest to Bar Pull-ups
Power Cleans (#175/120)
Handstand Push-ups
Kettlebell Swings (#70/53)
Toes to Bar
Deadlifts (#170/120)
Push Jerk (#110/75)
Then,
Row (or Run) 2001 meters