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Perpetual Fitness – CrossFit

GOOD MORNING! You have the choice of completing todays workout individually, as partners, or in teams of 3. The only requirement is that WE ALL sprint/run/jog/walk no matter the ailment or weather, so dress accordingly! Let’s go!




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-min REST & REFLECTION, then:


100-meter sprint

11 pushups

11 box jumps (RX 24”/20”)

100-meter sprint

22 pushups

22 box jumps (RX 24”/20”)

100-meter sprint

33 pushups

33 box jumps (RX 24”/20”)

*add 11 to the pushups and box jumps for each round

2-min REST & REFLECTION, then:

9 minute AMRAP

100-meter sprint

11 Pull-ups

11 Lunges

100-meter sprint

22 Pull-ups

22 Lunges

100-meter sprint

33 Pull-ups

33 Lunges

*add 11 to the pull-ups and lunges for each round
On the 11th hour of the 11th day of the 11th month of 1918, an armistice, or temporary cessation of hostilities, was declared between the Allied nations and Germany in the First World War. This Armistice Day was later re-named to Veterans Day.

At exactly 11 a.m., each November 11th, a color guard, made up of 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 minutes of work and the 11-based rep scheme represents the rich history 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, the 2nd and 3rd round of work represents Veterans of present and future wars.

-Modified versions of classic military exercises are meant to help Veterans and the greater community connect after the accomplishment of shared hardship during this WOD.


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