Thursday 09.11.14


For time:
40 Deadlifts, 60 lbs
40 Box jump, 18 inch box
40 Kettlebell swings, 20 lbs
40 Knees to elbows
43 Butterfly sit-ups
40 Push-ups
40 Thrusters, 20 lbs
40 Wall ball shots, 10 pound ball
40 Burpees
40 Double-unders (264 singles)

(one rep for every firefighter, paramedic, police officer and port authority officer killed on 9-11)

Compare to 09.11.13 (with 66 reps each)

Post time to comments.

*In honor of the 2,753 souls who lost their lives on 9.11.01 including: 343 firefighters and paramedics, 23 NYPD officers, 37 Port Authority officers, 2,016 World Trade Center employees, 184 souls in the Pentagon and 246 airline passengers.We will never forget.

no caffeine 
no soda
fruit or veggie snacks
no food after 8:00pm
no alcohol
reduce sugar intake
drink water every day
no fried food
8 hours of sleep


  1. 32 weeks
    40 lb DL
    Step ups
    Standing KTE
    No bfsu and no plank
    Pregnant burpees (hands on couch instead floor)

  2. 21:52
    30# DL & 20# for last half
    Step ups
    Subbed high pull for kb swings
    25 KTE on bar- 15 on floor
    Reverse crunches
    Pu- half boy half girl- arms in
    Subbed 20# bench press for wb
    Burpees to plank
    Subbed 300m for jr

  3. 27:05
    Took my time stretching in btwn, having some back trouble
    30# deadlifts
    All Gpu's
    K2e on floor
    The rest as rxd

  4. 30:30; took approximately 1 hundred breaks
    20" box jumps
    KTE on floor
    real pushups
    real burpees

  5. 21:21
    20 lb. deadlift
    10 lb. kettle bell
    20 lb. thrusters
    Basketball wall-balls
    Single jump rope

    With a potty break mid jump ropes

  6. Ran 3 miles


    Subbed weighted lunges for DL
    KTE on bar
    Boy PU
    Single JR

  7. 25:09 95# deadlift, 24 in box, 26# kettleball, abs on ab horse/machine, 45# thruster, 14# ball a ingle jump ropes.

  8. Walked 4 miles

    30# deadlifts
    18 in step ups
    Kettle bell as rx'd
    Kte standing up
    Plank walks for sit ups
    Extra thrusters for wall ball
    Pregnant burpees
    Single jr

  9. 20 min.

    Modified. In a lot of pain this morning

  10. 22:43 compared to 44:00 for the rounds of 66.

    65# deadlifts
    25# kb swings
    all k2e on bar (by far the longest set of all, took me 4:18 to complete 40)
    45# thrusters
    Double unders (shortest set, 1:06)

    Good one. Though, why do they couple thrusters and wall balls?! Then burpees and double unders?! So little breath and my body is properly jello-like.

  11. 21:39
    14" box for jumps
    15# KB
    leg lifts for K2E
    20# thrusters for wall ball (yes, I did it twice!)

    I had NO energy today. Struggled through this whole thing. Ugh.

  12. Ran a mile


    65# dl
    20# Kbs
    Kte with straps
    25 # thrusters
    10# wall ball

    Jello like indeed!

  13. 32:09
    75# dl
    20" box
    K to elbow on bar touching
    25# thrusters to below parallel
    12# wall balls
    25# kb
    Burpees to the floor
    Double unders

    In memory of those who paid the ultimate sacrifice.

  14. 22:56 sjr o/w as RX'd

    Dedicated to the families who lost loved ones today and in the days since in Afghanistan and Iraq.

    Always Remember…!

  15. 28:00
    Mental exhausted. Knew I was going to struggle but had the goal to be under 30 min. So even though I know I didn't work as hard as I could and get a better time, I finished it and under my goal.

  16. 17:40 (with zero wall balls and zero burpees)
    20# Deadlifts
    sub step-ups
    10# Kettlebell swings
    Knees to elbows – on floor
    Butterfly sit-ups
    Push-ups – on knees
    10# Thrusters
    40 double unders – sub jumping jacks.

  17. 35:30
    As RXed
    So hard counting each rep, knowing that was another fallen service man or woman. Layed on the ground after, closed my eyes and said a prayer for all the wives and children, mothers and fathers and husbands who are missing a loved one today as a result of the terrorist attacks. Then I my firefighter helped me off the ground and I hugged him and thanked him for always coming home to me. Never forget.

  18. 17:33
    Sub step ups for box jump 24"
    K2e on floor
    Crunches for sit-ups
    No push-up on burpee
    Jacks for jump rope

    530am workouts are brutal!

  19. 31:26
    Wanted to stop way before I was done, but they didn't have the choice to stop that day, so neither did I. Hugged my firefighter tighter yesterday.

  20. 27:22
    65# dl
    Half k2e on bar half on floor
    25# thrusters
    12# wall ball

  21. 21:25

    Kb swings with 12 kg kb.
    Push-ups were 25 bpu, 15 gpu
    Kte on floor
    Subbed squats for wall ball shots
    264 sjr

  22. 22:54, skipped the burpees due ran out of time. God bless America and all who serve!

  23. Pat 25:03 #95 dl, 18in bj, #30kb, #45thrusters, #20wb, single

    Maria #75dl, 18in, #25kb, #35thrusters, #12wb, single

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