Tuesday 09.11.2018

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One of CFNH’s own, Rommel, stands post at a memorial park dedication ceremony in New York this past weekend in Honor of Captain Mckenna, who was killed in action in Fallujah Iraq in 2006. The story of McKenna is found among one of our CFNH Hero WODs. Of profound note, Rommel also happened to meet United States Marine Corps Colonel Graves, a former commanding officer under which Samy had the honor and privilige to serve. While the memories of this day in history still sting for many, carrying a tragic nostalgia, I find scenarios as shown above reinforce a personal sense of reverent awe inherent in experiencing how these events have tied a vast world of people closer together.

“Time is passing. Yet, for the United States of America, there will be no forgetting September the 11th. We will remember every rescuer who died in honor. We will remember every family that lives in grief. We will remember the fire and ash, the last phone calls, the funerals of the children.”
–President George W. Bush

“Even the smallest act of service, the simplest act of kindness, is a way to honor those we lost, a way to reclaim that spirit of unity that followed 9/11.” —President Obama in a 2011 radio address

Warm-up Drills
I. Run 400m
II. 5-10 reps x each movement during WOD set-up
III. Mobility

“9/11 Tribute WOD”
For time
2001m Row or 2001m Run (1.25 miles)
11 x Box Jumps (30/24”)
11 x Thrusters (125/85lbs)
11 x Burpee Chest-to-Bar Pull-ups
11 x Power Cleans (175/120lbs)
11 x Handstand Push-ups
11 x KB Swings (32/24kg)
11 x Toes-to-Bar
11 x Deadlifts (170/120lbs)
11 x Push Jerks (110/75lbs)
2001m Row or 2001m Run (1.25 miles)

Notes: If athletes begin the WOD with a Row, they finish with a Run and vice versa. The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.

The 125lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175lb Power Clean symbolizes the AA Flight 175 that hit the South Tower. The 170lb Deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110lb Push Jerk represents the number of floors in each tower of the World Trade Center. -via CrossFit.com

Post scores to comments.

Samy Daghir

3 thoughts on “Tuesday 09.11.2018”

  1. 9/11 Tribute: 46:18 (95# Power Cleans/Stinkbugs)

    Started with the row, ended with the run. Not a PR for time, but scaled less things this year ??

  2. “9/11 Tribute WOD” : 42:14
    75#/105#/20kg/24″/ Stink bugs
    Slowest time in several years….mostly the run……getting old I guess


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