50% x 3

60% x 3

70% x 2

80% x 1 x 5

*On the Minute

2. 3 rounds for quality:

- Snatch Lift off x 5 @ 80% (2 sec pause @ knee)
- Barbell Rollouts x 10
- SA DB/ KB Push Press x 5 + 5

3. How fast can you complete 21-15-9 of:

Sumo Deadlift Hi Pull (95/65)

Sit ups

Knees 2 Elbows

*30 sec Handstand Hold after each round

]]>50% x 5

60% x 4

70% x 3 x 5

2. 3 rounds for quality:

- Barbell Reverse Lunge x 5 + 5 (use ~ 40% of max FS)
- Side plank prep + leg lift x 10 + 10
- Pause DB Bent over Row x 5 (hold 2 sec)

3. 1/ 2 “Cindy”

How many rounds/ reps can you complete in 10 min???

5 Pullups

10 Pushups

15 Air Squats

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2 x 10 @ 40% *no tempo

then 5 x 5 (increasing weights)

*maintain perfect form and tempo

2. 3 Rounds on the minute:

- DB SL Glute Bridge x 10 + 10
- Dips x 5-10
- Sit ups
- MB Burpees
- Double Unders

3. Stretch / Nutrition Journals

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50% x 3

60% x 3

70% x 2

80%+ x 1 x 5

2. Overhead Squat

50% x 5

60% x 4

70% x 3

80% x 2

work up to a heavy single

3. How fast can you complete 4 Rounds:

10 Power Snatches (95/55) (mod: SA DB Snatch)

200m Sprint

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Warm up 2 x 10 @ 40%

then 5 x 5 (increasing each set)

2. 3 Rounds for quality:

- Horizontal Pull-ups x 5-10
- DB Lat Raise x 10
- Band Triceps Press down x 10-15

3. How fast can you complete 3 Rounds?

- Plate OH Reverse Lunge x 10
- Plate Get up x 5
- Lateral Plate Hops x 20
- Plate carry x 100 feet
- Weighted Plank x 30 sec

For Time:

- 2001 meter Run
- 11 Box Jumps (30/24 in)
- 11 Thrusters (125/85 lb)
- 11 Chest-to-Bar Pull-Ups
- 11 Power Cleans (170/115 lb)
- 11 Handstand Push-Ups
- 11 Kettlebell Swings (50/35)
- 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.

]]>Warm up with 2 x 10 @ 40% (no tempo)

5 x 5 *(increasing each set)

* Superset with 1-3 Strict or Weighted Pull-ups

2. 3 rounds for quality:

- DB Step Ups + press x 5 + 5
- Band Hamstring Curls x 10
- SL V-ups x 20

3. On the Minute x 10 min/ 30 sec ON: 30 sec OFF

- Plate Ground 2 Overhead
- Plank Shoulder taps
- Knees 2 Elbows
- Row
- Rest

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50% x 5

60% x 4

70% x 3

80% x 2

Work up to a heavy single

2. 3 Rounds for quality:

- DB Split Stance RDL x 10 + 10
- Band Side Steps x 10 + 10
- Plank KB Reach through x 5 + 5

3. How many rounds/ reps can you complete in 10 min?

50 Double Unders

40 Lunges

30 KB Swings (50/35)

20 V-ups

10 Burpee Box Jumps (24/20)

]]>Odd: Snatch x 2 @ 70%

Even: Barbell Rollout x 5

2. On the Minute x 10 min

Odd: Clean (2) + Jerk @ 70%

Even: 1 Weighted Chin up

3. Plyos: 3 Rounds:

5 Seated Box Jump

5 SL Broad Jump

20 Sec Side to Side Line Hops

]]>50% x 5

60% x 4

70% x 3

80%x 2

work up to a heavy single

2. 3 Rounds:

- Back Rack Reverse Lunge x 5 +5
- Band Kneeling Snow Angle x 10
- DB Overhead Raise x 10

3. How fast can you complete 3 Rounds?

20 Plate Ground 2 Overhead

10 Burpee Plate Hops

20 Sit ups

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