WOD Blog

Wed, Sep 10 2025

Tue, Dec 16, 2025 at 6:00pm CFM ANNUAL CHRISTMAS PARTY
Most Recent Benchmark:
12 Days of Christmas WOD on Dec 22, 2025 (22 days ago)

Always Remembered Partner HERO WOD


(Time)
911 HERO WOD:
'Always Remembered'
Teams of 2:
Buy-In: 2001 Meter Row
4 Rounds:
2 Rope Climbs + 7 Pullups
11 Bear Complexes (115/85)95/65
Cash-Out: 2977 Meter Row
Teammates can split up the work however they see fit. One partner works. One rests.
If teammates are using different weights, it's ok to use 2 barbells

1 Bear Complex: 1 Power Clean + 1 Front Squat + 1 Push Press + 1 Back Squat + 1 Back Rack Push Press

SUBSTITUTION: If you're not able to or are not comfortable bringing the bar behind your neck from overhead, complete the complex below:
1 Power Clean + 1 Front Squat + 1 Push Press + 1 Front Squat + 1 Push Press

MEANING
• “Always Remembered” is an annual workout done to honor those who lost their lives on 9/11/01 in the terrorist attacks in New York City
• The 2001 meter row represents the year.
• The 4 rounds represents the four planes.
• The 2 Rope Climbs + 7 Pullups = 9 reps represents the month
• The 11 Bear Complexes represent the day.
• The 2977 meter row represents the lives lost
BUY-IN ROW
• Looking for quick bursts on the rowers while the other partner rests
• Switching every 200 meters gets the work done in 5 sets each
• Switching every 250 meters gets the workout done in 4 sets each
BARBELL
• Switching with your partner after a single repetition will likely be the most consistent option across all 4 rounds
CASH-OUT ROW
• Switching every 200 meters gets the work done in around 7-8 sets each
• Switching every 250 meters gets the workout done in around 6 set

Planned: Wed,Sep10,2025 Wed,Sep11,2024 Mon,Sep11,2023 Sat,Sep10,2022 Sat,Sep11,2021 Fri,Sep11,2020

Lori 6:48pm


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