Ballston CrossFit » Wednesday, November 11, 2015

Wednesday, November 11, 2015

Team RWB photo

Bring a friend to WOD on Wed (November 11) for Veterans Day WOD Armistice! We are asking all members to bring one (or more) friends with you for a fun WOD in support of our Veterans! No CrossFit experience is needed.

NOTE – no Boot Camp class tonight.


This Saturday – 4th Annual BCF vs. CFR7 Throwdown, 6-9pm then out for drinks. Come support our competitors and meet some new friends!


On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day. At exactly 11 am, each November 11th, a color guard, made up for members from each of the military branches, renders honors to America’s war dead during a ceremony at the Tomb of the Unknowns in Arlington National Cemetery.

– The 11 minute of work and the 11-based rep scheme represents the rich histroy of Veteran’s Day.
– The two-minutes of rest/reflection represents this moment of silence at the tomb of the unknowns.
-The 1st round of work represents Veterans of wars past, and the 2nd round of work represents Veterans of present and future wars.
– Modified verison of classic military exercises are meant to help connect Veterans and the greater community to connect after the accomplishment of shared hardship during this WOD.

9 minute AMRAP
100-meter sprint
11 sit-ups
11 air squats
100-meter sprint
22 sit-ups
22 air squats
100-meter sprint
33 sit-ups
33 air squats
***add 11 to the sit-ups and air squats for each additional round

2-minute rest and reflection followed by

9 minute AMRAP
100-meter sprint
11 push-ups
11 box jumps (RX 24″/20″)
100-meter sprint
22 push-ups
22 box jumps (RX 24″/20″)
100 meter sprint
33 push-ups
33 box jumps (RX 24″20″)
***add 11 to the pushups and box jumps for each round.

Note: all sprints will be 200m at BCF due to running route



Kipping pull-up technique work
50 pull-ups for time
30 muscle ups for time

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