9/11 Tribute WOD - Swolverine

CrossFit is more than a sport, it’s a lifestyle. It’s a community of like-minded individuals that come together to suffer together, to celebrate fitness, to bond and to heal. Chances are, on 9/11, you can recall where you were, who you were with, what you were doing, and just how horrible you felt when you heard the news of the attacks on our home soil. Even more so, you may have a loved one, or know someone who has either passed or who was personally affected by the tragedy in New York City at the Twin Towers and at the Pentagon. To honor the lives of those we’ve loved and lost, all the individuals, tourists, first responders, pilots, and children, we present to you the “9/11 Tribute” WOD as well as a beautiful video of a group of CrossFitters who came together to do the WOD at The Pentagon in 2014.

“9/11 Tribute” WOD

On September 11, 2001, the United States was attacked on home soil. Four commercial airline places were hijacked by terrorists. One plane was crashed into a field near Shanksville, Pennsylvania, one plane was flown into the Pentagon in Washington D.C., and the two other planes were devastatingly flown into the Twin Towers in New York, New York. The death toll mounted to nearly 3,000 beautiful souls, including the 227 civilians and 19 hijackers aboard the four planes with 343 police and 72 firemen respectively.

The damage done on our country, on our people, on our innocent citizens, children, and first responders is unforgivable and unforgettable. Every year American citizens and the world at large relive and recount September 11, 2001, in their own heartbreaking ways.

We will continue to remember to pay tribute to the lives that were taken from us all too soon. We will continually remember to honor and pay our respects to the police and fire and other first responders who rushed into the face of death, who fought to protect, serve, and save our people. We will remember this somber day and remain united as a nation.

Please join us to complete the following workout:

The 9/11 Tribute WOD

FOR TIME:
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 (2 pood / 1.5 pood)
11 Toes to Bar
11 Deadlifts (170# / 120#)
11 Push Jerks (110# / 75#)
2001m Row  or 2001m Run (1.25 miles)

**If athletes begin the WOD with a Row, they finish with a Run and vice versa.** 

The Workout Structure and Symbolization

In the design, the WOD symbolizes the events that occurred on September 11, 2001:

  • The date and year are represented by the row (2001 meters) and the 9 movements each include 11 repetitions.
  • The 125-pound Thrusters represent the number of deaths from the Pentagon from plane number three.
  • The 170-pound Power Clean symbolizes American Airlines Flight 175 that collided with the South Tower
  • Flight 77 and Flight 93 are combined and represented in the 170-pound Deadlift
  • The 110-pound Push Jerk signifies the number of floors in each of the Twin Towers

“9/11 Tribute WOD” Modifications

We’ve included a video to a modified workout with dumbbells below.

 

“Never Forget” Benchmark WOD

Another workout that may be of interest to you and your box mates in the “Never Forget” Benchmark WOD:
3 Rounds FOR TIME
100 Meter Sandbag Carry (135/90#)
9 HSPUs
11 Overhead Squats (115/75#)

Never Forget

If there are two things we love, it’s CrossFit and America. Please join us as we remember 9/11 alongside our box mates and may we #NeverForget.

Leave us a comment below about your memories and how your box commemorates September 11, 2009

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**Note: This Hero / Tribute WOD, originally attributed to CrossFit Bel-Air (Forest Hill, MD) via the CrossFit forum in 2013 was later modified by Hay Camp CrossFit (formerly CrossFit Archaic (Rapid City, SD)) in 2014 to include Push Jerks as the 11th movement.**

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