19 Hagerty Blvd. Unit 7
West Chester, PA

September 11, 2011




(Disposable Hero WOD)

2001m Row

11 Box Jumps…36/24" box

11 Thrusters…125/85 pounds (125 deaths at the pentagon)

11 Burpee Chest to Bar Pull Ups

11 Power Cleans… 175/120 pounds (AA flight #175, South Tower)

11 HSPU's

11 KB Swings…70/53 pounds

11 Toes to Bar

11 Deadlifts… 170/120 pounds (flights 77 and 93)

11 Push Jerks…110/75 pounds (# of floors in each tower)

2001m Run

(approx. 1.25miles, 1mile course and 400m lap)

For Time

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This weekend your coaches Emily and BQ along with Bill and Liz competed in a partner competition at CrossFit 215. We all did our best to practice what we preach for 3 gruling WODs. Emily and BQ finished 2nd overall and BIll and Liz finshed 8th. 

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**I realize today's WOD might seem a little daunting to some. You might even plan on skipping this one. When those thoughts creap into your mind remember those who laid their life on the line for others 10 years ago. Come in, your well-being is always in our best interest and every WOD is easiliy scaled. When you are done this WOD, stand up on your two feet no matter how tired you may be and appreciate that you are still alive no matter how close to the other side you may have felt.**

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  1. The Swede Reply

    pumped for this one

  2. Sammler Reply

    This looks intense…bring it on!

  3. Jeff Hansen Reply


  4. paige Reply

    20 in box jump, 55 lbs for thrusters, 75 lbs for power cleans, 55 lbs for push jerks

  5. Lee Reply

    28:13 – basically everything was scaled! 
    18″, 45 Thrusters, burpee to hang from bar, 55 power clean, HS and lower, 35 KB, k2chest, 105 deadlift, 55 Push Jerks
    Enjoyed this workout and what it stood for!  I told myself over and over on the run why I was doing this and who I was doing it for.
    (after the fact Brian and I decided I should have gone a little heavier on the weighted exercises)

  6. Bethanne Reply

    Congrats Emily and Brian!
    34:00; scaled the weights…workout was good and what it stood for!!!! Glad to be part of this workout.
    18″ box – 45# thrusters, power cleans, push jerks; 95# deadlifts; k2e; hs only; burpee to pulling up on bar.

  7. Sue W. Reply

    That was kinda cool when the rower was showing 1963…1977…1989…1995… like leading up to 9/11

  8. Ty Reply

    Rx’d – 30:51

  9. Liz Reply

    Rx 33 43. Thanks to bq n em for trying to fix my rowing technique 🙂

  10. The Swede Reply

    30:29 it was awesome

  11. Hsnnah Reply

    Loved this one.

  12. Hannah Reply

    Loved this one.

  13. Quinlan Reply

    Rx 28:45 Nice work everyone! Its always a lil more motivating when theres a reason for your effort!

  14. TRRN Reply

    34″ box jump, 165 power clean. 32:59

  15. Jen Reply

    24″ box, 65# thrusters, 75# power cleans, 4 HSPU/7 “negatives”, 53# KB, 115# deadlift, 75# push jerk

  16. Darko Reply

    Goals:1) Help with the expansion (members) of VisOne2) 200# press3) Compete in miutlple (3-4) organized workouts4) Get certified in Oly lifting, crossfit kids, or crossfit football5) Spend more time with my nieces’ and nephew6) Maaybbee get a gf?7) Let things go easier (less stressed) Win a game at mud volleyball

  17. Frank Reply

    Habe letztes Mal bei 18 min oder so augbegefen bei den Jerks. Die Burpees hatten mich gekillt.Dieses Mal liefb4s erstaunlich gut. 10:55.

  18. Gugun Reply

    just want to thank the 2 guys that pushed me thorugh my last round on tuesday. don’t think i’ve recovered yet o_O thanks! i know the paleo lifestyle has improved my performance. i learned it the hard way. we had a non paleo meal monday night and a really bad performance tuesday. yet, when i eat paleo i don’t have this problem. i feel better all around when eating paleo thanks for introducing me to it well worth it and i plan to share this way of eating with others.

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