“9-11 Tribute WOD”

2001 meter Run
11 Box Jumps (30/24 in)
11 Thrusters (125/85 lb)
11 Chest-to-Bar Pull-Ups
11 Power Cleans (175/115 lb)
11 Handstand Push-Ups
11 Kettlebell Swings (70/53)
11 Toes-to-Bar
11 Deadlifts (170/115 lb)
11 Push Jerks (110/75 lb)
2001 meter Row
Athletes may start with Row and end with Run, or start with Run and end with Row.

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 CrossFir Archaic (Rapid City, SD)) in 2014 to include Push Jerks as the 11th movement.

The workout is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

Our MODS for today will include lighter weights for the barbell movements (something you can do 11 unbroken of for each movement), the run and row can be done as partners if the distance is a little much for your current level.  How this will work is each meter run and rowed as a team counts as two.  You can run together and alternate on the rower.  Don’t stress about it and don’t worry if you have to modify.  The point is….YOU are doing this in remembrance of something much bigger than we are.  Your Coach will help you figure it all out…..and we don’t mind a little suffering today as we remember all that suffered through this tragic event and the aftermath.