Hero WOD – Sábado 18.12.2021

WOD – Viernes 17.12.2021
17 diciembre, 2021
Rest Day – Domingo 19.12.2021
19 diciembre, 2021

Hero WOD – Sábado 18.12.2021


For Time
Buy-In: 911 meter Run
Then, 13 Rounds of:
10 Hang Power Cleans (95/65 lb)
4 Shoulder-to-Overheads (95/65 lb)
6 Front Squats (95/65 lb)
7 Chest-to-Bar Pull-Ups
Cash-Out: 13 calorie Bike

This workout is dedicated to Police Officer Moira Ann Smith who died on September 11, 2001. She was the only female member of the NYPD to die on 9/11.

Officer Moira was one of the first officers to respond to the attacks on the World Trade Center. Witnesses would describe her as stoically providing direction in the midst of chaos, saving countless lives by guiding them to safety. Her bravery was captured in a photo showing her helping a wounded man escape Tower 2 before she returned to the burning building to help others. Moira prevented mass hysteria and crowded exits by ‘directing traffic’ with a flashlight at the ground floor of World Trade Center Tower Two. Today, survivors remember ‘the woman with the flashlight’ with extreme gratitude and appreciation, for her service not only undoubtedly saved thousands of lives, but also restored some semblance of order and control in the midst of complete and utter chaos. For her actions that day she would be posthumously awarded the NYPD Medal of Honor.

Moira Smith, born Moira Ann Reddy, grew up in Brooklyn, NY. A 13 year veteran of the NYPD, Moira began her career in 1988 with the NYC Transit Police. Moira would be recognized for her valor, being awarded the Distinguished Duty Medal for her response to the 1991 Union Station subway train derailment. Moira was assigned to the 13th Precinct at the time of her death. Her badge number was 10467.

She actually left tower 2 and escorted several people to awaiting ambulances and she would’ve lived had she and her partner not gone back to rescue more civilians. The last time anyone saw Moira she was walking up the stairs – while wearing a gun belt and a bulletproof vest that combined weighed around 40 lb – telling people not to panic and that everything was going to be ok.

This workout was designed by NYPD Lieutenant Ronald Perez (CF-OL1) of NYPD CrossFit @nypd_crossfit. The original workout was written to use 115/95 lb as prescribed weights. However, after doing it with several officers including the Lt. Perez, they dropped down the weights to 95/65 lb. This represents Moira better as she became know to survivors as “the lady with the light.”

Moira is survived by her husband James Smith, a fellow Police Officer, and her daughter, Patricia Mary Smith.

The rep scheme signifies:
– 911 meter for the 9/11 attacks
– 13 rounds for the 13 years Officer Moira served with the NYPD
– 10-4-6-7 reps for her badge number.

«Feliz el que reconoce a tiempo que sus deseos no van de acuerdo con sus facultades.» Goethe

Francisco J. Rodríguez
Francisco J. Rodríguez
Licenciado en Ciencias de la actividad física y deportes. CSCS. Master en Nutrición y Dietética: Especialidad en Obesidad y Trastornos de la conducta alimentaria. Diplomado en Magisterio: Educación Física. Técnico en Actividades Físicas y Animación Deportiva Head Coach & Co-founder in Tracius Weightlifting & Fitness

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