CrossFit OKM

we are fit for anything

Never Forgotten — September 11, 2017

Never Forgotten

2001 meter Run (1.25mi) or Row
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee Chest-to-Bar Pull-Ups
11 Power Cleans (175/125)
11 Handstand Push-Ups
11 Kettlebell Swings (70/53)
11 Toes-to-Bar
11 Deadlifts (170/120)
11 Push Jerks (110/75)
2001 meter Row or Run

if the athlete begins with a Row, they end with a Run, and vice-versa

The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row/run and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for AA Flight 175 that collided with the South Tower; Flight 77 and Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

Never Forgotten — September 12, 2016

Never Forgotten

9/11 Tribute
2001m Row or 2001m Run (1.25 miles)
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee Chest to Bar Pull-ups
11 Power Cleans (170/120)
11 HSPUs
11 KB Swings (70/53)
11 Toes to Bar
11 Deadlifts (170/120)
11 Push Jerks (110/75)
2001m Row or 2001m Run (1.25 miles)

The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11).

Even the weights have meaning.

The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.

Commemoration and celebration — April 27, 2016

Commemoration and celebration

First, join us in commemorating a fellow CrossFitter’s life that ended too soon. 

100 burpees for JoAnna

Then, let’s celebrate Coach M’s birthday! 

1 minute per station:

  • tire flips
  • box steps
  • hang power cleans (115/75)
  • sled push
  • bench press (135/95)

5 rounds, 1 minute rest between rounds

Rosie — April 19, 2016


3 rounds for time:
12 toes to bar
29 DU
12 wall balls (20/14)
rest 30 sec
4 cartwheels
16 box jumps (24/20)
16 situps
rest 30 sec


Screen shot 2016-04-19 at 9.38.53 AM

Roselynn “Rosie” Mae Hanna, age 3, passed unexpectedly on April 16, 2016 at Nationwide Children’s Hospital.

Rosie Mae was born on December 29, 2012 in Columbus to Roy and Whitney (Epley) Hanna who survive. She also leaves behind three siblings Gavin, Brooklynn and Odin; her Mimi and Pawpaw Mona and Pat Gardner, Grandpa Scott Epley and Grandma and Grandpap Peg and Bill Hanna; aunts and uncles Jessica Epley, Madison Gardner, Katey Epley, Kristin (Shaun) Roberts, Lee (Eileen) Hanna, Greg (Nancy) Hanna, Jay Hanna and Stephen Hanna as well as great grandparents, many cousins and other family.

Rosie will most be remembered as a spunky, carefree, fearless and giving spirit who made friends with everyone she met from babies to adults and animals too. She was always on the go, with a mind of her own, a stubborn attitude, doing things her way. She loved to play in the dirt with her boots or flip flops, or one of each on occasions. Her grandpap said of her that she moved too fast for most books. She loved movies and she loved to dance, particularly on Friday nights to “Red Balloon”; she loved to Whip and she loved to Nae Nae, and if all else failed, she loved chocolate. Two other favorites of Rosie’s were gum and the color blue.