There are many CrossFit workouts that are called hero WODs. These workouts are created in remembrance of American heroes. The tragedy that occurred on September 11, 2001 has inspired the creation of a workout dedicated to all those who lost their lives on that day. This WOD is rather difficult as it requires both strength and endurance. 

The WOD

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)

This WOD is to be done for the best time possible. To complete this exercise, you will need strength and endurance. You may want to choose to do a 2001 meter run at the beginning of the WOD and a 2001m row at the end. This may help you complete the WOD faster. If you do the run last, your legs may be too tired from the other exercises to complete the workout.

What the 9/11 WOD symbolizes

There are 9 exercises in this workout which symbolizes the month of September. There are 11 reps allotted to each exercise signifying the date on which the incident occurred. Finally, the first and last exercise for this WOD requires a 2001 meter row or run, indicating the year of the incident. Each weight in this WOD also has its own meaning for the event like the 110 lb push jerk that represents how many floors were in the twin towers.

“Never Forget” WOD

Another CrossFit workout that symbolizes the events of 9/11 is the “Never Forget” WOD. This workout is what is called a benchmark WOD, meaning that it is one that is standard across CrossFit and you can compare times with others.

3 Rounds FOR TIME

100 Meter Sandbag Carry (135/90)

9 HSPUs

11 Overhead Squats (115/75)

Once again, this WOD has a symbolistic meaning for each of its exercises. 

DFX CrossFit

At DFX CrossFit, we have the facilities available to you for completing the WODs that you would like to. If you are interested in having CrossFit coaching to improve your WOD performances, we can help you with that as well. Don’t wait any longer before you join a CrossFit gym. Contact us today!