The Top 5 911 CrossFit Workouts For A Tribute WOD
If you’re familiar with CrossFit, you know that tribute Workouts of the Day (WODs) hold a special place in the community.
They’re more than just workouts—they’re a way to honor and remember those affected by significant events, such as the tragic attacks of September 11, 2001—a date when multiple terrorist attacks occurred against the United States.
Every year on this date, CrossFit athletes come together to complete physically demanding WODs, using their effort and determination to pay tribute to the lives lost and the heroes who responded.
By taking part in these workouts, you’re not just challenging your body; you’re connecting with the deeper symbolism embedded in the movements and repetitions.
Each WOD is designed with meaningful numbers and movements that reflect the gravity of the day, turning your workout into a powerful moment of remembrance.
Here are the top 5 9/11 CrossFit workouts that you can participate in, each crafted to honor the memory of 9/11 in its own unique way.
What Are The Best 911 CrossFit Workouts?
1. 9/11 Tribute WOD
The 9/11 Tribute WOD is the most well-known and widely performed workout on September 11th in CrossFit gyms around the world.
It’s become a powerful tradition within the community, allowing you to honor the memory of those lost on that day.
This WOD is a very challenging workout and is designed to be both physically and mentally demanding, pushing you to give your all in remembrance of the tragic events and the heroes who responded.
Workout Breakdown
The 9/11 Tribute WOD consists of the following:
- 2001 meter run
- 11 box jumps (30/24 inches)
- 11 thrusters (125/85 lbs)
- 11 chest-to-bar pull-ups
- 11 power cleans (175/115 lbs)
- 11 handstand push-ups
- 11 kettlebell swings (2/1.5 pood)
- 11 toes-to-bars
- 11 deadlifts (170/115 lbs)
- 11 push jerks (110/75 lbs)
- 2001 meter row
Symbolism
The numbers in this WOD are rich with symbolism.
The 2001 m row and run represent the year of the attacks, while the 11 repetitions of each movement reflect the date, September 11th.
Each exercise, combined with the numbers, creates a powerful way for you to push yourself while remembering the significance of the day.
Difficulty & Scaling Options
This workout is tough; you’re likely to find some movements or loads challenging, such as the 125 lb thrusters and 110 lb push jerks, but you can scale it to match your current skill level.
For instance, if you’re not comfortable with chest-to-bar pull-ups, you can substitute regular pull-ups or banded pull-ups.
If the prescribed weights are too heavy, lighten them to something more manageable while still keeping the workout intense.
Remember, the goal is to maintain the tribute’s integrity while ensuring you’re able to complete it safely.
2. The Never Forget WOD
The Never Forget WOD was created to ensure that the memory of 9/11 continues to live on through physical challenge and symbolic representation.
This workout is a test of strength, endurance, and mental toughness, reminding you of the resilience needed to overcome hardship.
Each movement is designed to push you while representing the significance of the events of September 11th.
Workout Breakdown
The structure of the Never Forget WOD is:
- 3 rounds for time:
- 100-meter sandbag carry (135/90 lbs)
- 9 handstand push-ups
- 11 overhead squats (115/75 lbs)
Symbolism
The numbers in this WOD carry deep meaning. The 9 handstand push-ups and 11 overhead squats represent the date of the attacks—September 11th.
The 100-meter sandbag carry serves as a powerful symbol of the heavy burden carried by first responders and all those affected by the tragedy.
As you move through the workout, you’re not only challenging your body but also honoring the weight of this devastating day.
Difficulty & Scaling Options
To make this WOD more accessible, you can scale movements based on your ability while keeping the tribute intact.
If you’re not able to perform handstand push-ups, consider substituting with pike push-ups or regular push-ups.
For overhead squats, you can lower the weight or switch to front squats or air squats if mobility is an issue.
The sandbag carry can also be scaled by adjusting the weight to something more manageable for you.
The key is to maintain the workout’s integrity while ensuring you’re performing safely and effectively.
3. 343 9/11 Firefighter Memorial WOD
The 343 9/11 Firefighter Memorial WOD was specifically created to honor the 343 firefighters who tragically lost their lives while responding to the attacks on September 11, 2001.
This workout not only serves as a tribute to their bravery but also represents the immense physical and mental effort they gave in their final moments.
As you take on this WOD, you’re reminded of the courage and sacrifice these first responders made in the line of duty.
Workout Breakdown
The structure of the 343 Firefighter Memorial WOD is:
- 100 deadlifts (135/95 lbs)
- 100 power cleans (95/65 lbs)
- 100 ground-to-overheads (65/45 lbs)
- 43 burpees
Symbolism
This WOD is all about numbers that matter. The total of 343 repetitions is a direct tribute to the 343 firefighters who lost their lives in the rescue efforts.
Each set of 100 repetitions demands strength, endurance, and determination, much like the firefighters themselves demonstrated.
The 43 burpees at the end are symbolic of the grueling effort required to complete the workout, mirroring the firefighters’ incredible sacrifice.
Difficulty & Scaling Options
Given the volume and weight, this workout is extremely taxing, but you can adjust it to suit your fitness level while still honoring the intent behind it.
If you’re not comfortable with the prescribed weights, scale down to something more manageable without compromising form.
The 95 pound power clean after the 135 pound deadlift will tax your system heavily so ensure that they are low percentages of your one rep maximum.
For the ground-to-overhead, you can substitute with lighter weight or a different movement like push presses or a KB swing.
The burpees can also be scaled by reducing the number or performing step-back burpees.
The goal is to keep moving and complete the workout, reflecting the dedication of the fallen firefighters.
4. 9/11 Stair Climb Workout
While not a traditional CrossFit WOD, the 9/11 Stair Climb has become a powerful tribute and fitness challenge within the fitness community, particularly for those who want to honor the efforts of the firefighters who scaled the World Trade Center’s stairs.
This workout simulates the grueling climb up 110 floors, reflecting the physical and mental fortitude of the first responders who faced unimaginable conditions in their rescue efforts.
Workout Breakdown
The 9/11 Stair Climb involves:
- Climbing 2,071 steps (not box step-ups), equivalent to the 110 floors of the World Trade Center.
Symbolism
The stair climb directly mirrors the ascent firefighters made on 9/11 as they raced to save lives.
Scaling 110 floors not only represents their heroic journey but also puts you in the mindset of the incredible effort it took.
The 2,071 steps symbolize the immense challenge these first responders endured, and by completing the workout, you’re paying tribute to their bravery and dedication.
Difficulty & Scaling Options
This workout can be modified based on your fitness level if you are an rx athlete or just getting started and available equipment.
If you’re using a Stairmaster, adjust the speed and resistance to suit your endurance.
If you don’t have access to a Stairmaster, you can scale the workout by repeatedly climbing a set of stairs, adjusting the number of rounds to match your ability.
For those new to this kind of challenge, breaking up the climb into smaller sets with rest in between will help ensure you’re still getting the full experience without risking overexertion.
The key is to focus on the symbolic effort of the climb, no matter how you choose to scale it.
5. 9/11 Partner WOD
The 9/11 Partner WOD stands out as a workout built around teamwork and shared effort.
In the wake of the 9/11 attacks, unity and cooperation became vital in recovery and rebuilding.
This WOD embodies that spirit, encouraging you to work alongside a partner, just as first responders and communities relied on one another during those difficult times.
Together, you and your partner will tackle challenging movements that require both physical strength and mental resilience.
Workout Breakdown
The structure of the 9/11 Partner WOD is:
- Buy-in: 2,001 meter row
- 4 rounds:
- 9 rope climbs
- 11 bear complexes (135/95 lbs)
- Cash-out: 2,977 meter row
Symbolism
The numbers in this workout carry deep meaning.
The 2,001-meter row at the start represents the year of the attacks, while the 2,977-meter row at the end honors the 2,977 lives lost on September 11th.
The rope climbs and bear complexes, performed in rounds of 9 and 11, further signify the date of the tragedy.
This workout not only pushes your physical limits but also serves as a powerful reminder of the unity and sacrifice seen in the aftermath of the attacks.
Difficulty & Scaling Options
This workout can be scaled to accommodate different fitness levels while still maintaining its tribute.
If rope climbs are too challenging, you can substitute with modified rope pulls or reduce the number of climbs per round.
For the bear complexes, which require strength and endurance, scaling the weight or switching to simpler movements like front squats or deadlifts can make the workout more accessible.
Adjust the rowing distance if necessary, splitting the work with your partner to ensure you complete the workout together.
The goal is to push yourself while honoring the spirit of teamwork and solidarity that this WOD represents.
Wrapping Up On 911 CrossFit Workouts
Participating in a 9/11 tribute WOD is about more than just pushing through a tough workout.
It’s a great way for CrossFit enthusiasts to connect with a shared purpose, paying respect to the victims, survivors, and first responders of September 11, 2001.
The emotional weight of these workouts—embodied in the symbolic numbers and challenging movements—serves as a powerful reminder of the resilience and unity demonstrated during one of our nation’s darkest moments.
By completing a tribute WOD, you’re not just challenging yourself physically but also honoring the memory of those who lost their lives.
I encourage you to take part in one of these 9/11 tribute WODs, whether in a gym or on your own.
Don’t hesitate to scale the workout if needed—the significance lies in the effort and remembrance, not perfection.
If you can’t make it to a gym, try one of these workouts at home with a partner or group to keep the spirit of tribute alive.
Through your shared effort and reflection, you’ll help ensure that the memory of 9/11 and the heroes it produced will never be forgotten.
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