Crossfit Wilmington - Workout Of the Day picture

Seven years ago they attacked us.  The war is not over…   less we forget.

"Long is the way…   and hard, that out of hell leads to light." – Milton, Paradise Lost   

WoD:  10 – 8 – 6 – 4 – 2 – 1 reps  of each for time…

  • Deadlift High Pulls (135lbs – m / 75lbs – f)
  • Push Press (135lbs – m / 75lbs – f)

(DL High Pulls are conventional DL grip, not sumo!)

Deadlift high pulls are known as Clean Pulls in the Oly Lifting community and are used to develop the explosive power for the pulls of the Clean.

Video Demo from Catalyst Athletics: 

Youtube vid:

0 thoughts on “Posted: 9/11/2008

  1. Don O says:

    "My Head is bloodied but unbowed" and knowing that our military,fire fighters, police and EMS are there allows my family and me to sleep well at night….thank you!!!!! I remember

  2. Sensei says:

    I missed Tracy puking yesterday?!!! ARRGHH!!!! That is so HOT!! lol GREAT JOB GIRL! very upset I wasn't there to cheer you on….or puke next to you…..

  3. thomas says:

    thanks everybody for wishing me a happy birthday yesterday. that workout was def. a beast and i hope everybody enjoyed it. sorry you missed it sensei

  4. DC says:

    To my fallen brothers and sisters you’ll never be forgotten; To those who we lost during the Attack of 9-11 you’ll never be forgotten; To those who stand day in, day out to protect our right to live free and safe Thank you; To those who put their lives 2nd to help those of us who need help thank you for being there when the call is needed. For those of you who don’t take the time to realize how good of a life you really have; you may want to stop for a second and think what if: I was trapped in a building who would get me, or if someone was trying to hurt me who would come to your aid, or if you were hurt and there were no doctors or nurses who would save you? But Most important is WHAT IF THERE WAS NO MILITARY WHO WOULD PROTECT YOU FROM THOSE PEOPLE WHO WANT TO HURT YOU” I.E. Enemies, foreign and domestic WHOEVER THEY MAY BE WHO WOULD STOP THEM.
    If you know of someone who has taken the time to protect your right to do whatever you want to do safely you may want to take the a second out of your day and say thank you to them because there may be a day when you need them to answer the call for you..
    I want to say my thanks to all of those of you who do it day in and day out..

  5. Andrew says:

    Well said DC. I'd like to add that it is an honor to call many of the members of CFW "friend". You all do an incredibly hard job, no matter what outcome you know may approach. To those in both towers, on both planes, and to those on Flight 93. You will never be forgotten.

  6. Dc says:

    ok as of 10:36 Clint still has the best time with a 3:42 2nd is Don with a 3:46 and 3rd is me with a 3:49.. This workout sucks…

  7. Hub says:

    War is an ugly thing, but not the ugliest of things. The decayed and degraded state of moral and patriotic feeling which thinks that nothing is worth war is much worse. The person who has nothing for which he is willing to fight, nothing which is more important than his own personal safety, is a miserable creature and has no chance of being free unless made and kept so by the exertions of better men than himself. – John Stuart Mill I posted this the other night to thank Hamid, but it is also so important to repost this again today. Thank you to all the people who continue to do what I no longer do…thanks for continuing the fight.

  8. Em says:

    The best and most simple thing I can say is Thank you…to all the men and women who protect my children and family every day…Thank you! Any man, woman or being who does not believe that life and our country is worth fighting for can leave at any moment to one of the "other" countries that rely on US in their time of need….to the active military men and women, I pray for your safety daily….God speed!