The term “hero WOD” refers to a variety of CrossFit workouts like the 911 CrossFit Workouts. These exercises were developed in honor of American heroes.
A workout program has been created in memory of all those who died on September 11, 2001, as a result of the tragedy that took place on that day. This WOD is challenging because it calls for both strength and endurance.
CrossFit is a way of life rather than just a sport. It is a group of like-minded people who get together to suffer, celebrate fitness, connect, and heal.
You probably remember where you were, who you were with, what you were doing, and how terrible you felt on September 11, 2001, when you learned that terrorists had attacked our country.
We offer you the “9/11 Tribute” WOD in remembrance of all those who perished, including tourists, first responders, pilots, and children. We also include a moving video of a group of CrossFitters who completed the WOD at The Pentagon in 2014 as a group.
911 Crossfit Workouts: Structure & Symbolism
This workout consists of nine exercises, which represent the month of September. Each exercise is limited to 11 reps, which stands for the day the incident happened. The final requirement for this WOD is a 2001 meter row or run, which signifies the year of the incident.
The 110 lb push jerk represents how many floors there were in the twin towers, and each weight in this WOD has a different significance for the event.
Here’s a brief summary:
- The 125-pound Thrusters stand in for the number of people who died when plane number three crashed into the Pentagon.
- The row (2001 meters) stands in for the day and year, and each of the nine movements has 11 repetitions.
- The 170-pound Deadlift combines and symbolizes Flights 77 and 93.
- The 170-pound Power Clean represents American Airlines Flight 175’s collision with the South Tower.
- The 110-pound push jerk represents the Twin Towers’ respective floor numbers.
“9/11 Tribute” WOD
Athletes may begin with Row and finish with Run, or they may begin with Row and finish with Run.
- 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)
The Significance of 911 Crossfit Workouts
The United States was attacked on its own soil on September 11, 2001. The hijacking of four commercial aircraft by terrorists.
Three planes were involved in accidents: one plane crashed into a field not far from Shanksville, Pennsylvania; another one crashed into the Pentagon in Washington, DC; and two other planes tragically crashed into the Twin Towers in New York, New York.
Nearly 3,000 lovely souls perished, including the 227 civilians and 19 hijackers on board the four aircraft carrying 343 police officers and 72 firefighters, respectively.
The harm done to our nation, our people, innocent bystanders, kids, and emergency personnel is unforgivable and immeasurable. Every year, people all over the world and Americans alike relive and remember the tragic events of September 11, 2001.
Other Notable 911 Crossfit Workouts
1. CYNERGY CROSSFIT 9/11 FIREFIGHTER MEMORIAL WOD
A lot of the hip hinging in this exercise is done while carrying a load. Athletes who don’t compete may lower the weight and/or repetitions.
For Time:
- 100 Deadlifts (135/95 lb)
- 100 Power Cleans (95/65)
- 100 Ground-to-Overheads (65/45 lb)
- 43 Burpees
2. “Never Forget” Benchmark WOD
The Never Forget WOD is as follows:
- 3 Rounds for Time
- 100 Meter Sandbag Carry (135/90#)
- 9 Hspus
- 11 Overhead Squats (115/75#)
911 Crossfit Workouts: Final Words
We’ll never forget to honor the lives that were cut short far too soon. In order to protect, serve, and save our people, the police, fire, and other first responders charged into danger.
We will never forget to honor and respect them. We will keep in mind this somber day and continue to be one nation.
Frequently Asked Questions
1. What is the 911 workout?
The exercise serves as a symbol for the September 11, 2001 US terrorist attacks. The year of the attacks is symbolized by the meter row and run in 2001. The date is represented by the 11 reps of 9 exercises.
2. How many steps is the 9/11 challenge?
Each year, tens of thousands of people from all over Arizona walk, climb, and run the stairs to remember the World Trade Center Twin Towers, which had 110 floors and a total of 2071 steps in each tower.
3. How long does it take to do the 9/11 stair climb?
The climb can take 45 minutes to 3 hours to complete, depending on the number of climbers and each climber’s level of fitness. NOTHING about the climb is timed.
4. How many floors were in the Twin Towers?
The Twin Towers had 110 floors apiece. The floor area and footprint of each tower was about an acre. Each tower could sway up to almost 12 inches side to side on windy days. The Twin Towers had 43,600 windows or more than 600,000 square feet of glass.