“343”

Cynergy CrossFit 9/11 Firefighter Memorial WOD

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  • For Time
  • 100 Deadlifts (135/95 lb)
  • 100 Power Cleans (95/65)
  • 100 Ground-to-Overheads (65/45 lb)
  • 43 Burpees

Scaling: This workout involves a high volume of hip hinging, much of it under load. Non-competitive athletes may reduce the weight and/or number of repetitions.

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namesake photo
Background: "343" is a Hero WOD created and dedicated to honor the 343 FDNY firefighters who lost their lives on 9/11/2001 in the terrorist attacks on New York City.

"343" was created by Buzz Wadsworth of Cynergy CrossFit @cynergycrossfit (Hanson, MA, USA), who sought to honor the FDNY sacrifice made on that day. In an email with WODwell, Buzz, who is also a firefighter, writes:

"While I did not know any of the 343, my fellow Brothers and Sisters, we are all apart of the same family and it only felt right to find some way of honoring them. This format came to me rather quickly. As firefighters we are sometimes put under tremendous physical strains. What could be more demanding than 100 DL’s, followed by 100PC’s and 100 ground to overhead?"

Buzz chose to complete the workout with 43 burpees, bringing the total repetitions to 343. 1 rep for one life lost.

We first found this workout in the CrossFit forum in a 2011 post, where a user referred to it as a "back breaker." Later a user notified us that the workout actually appeared a year earlier on Cynergy CrossFit's workout blog and we were able to confirm the details with the creator, Buzz.

As noted by Cynergy Crossfit's owner, Cynthia Brown, "343" has been modified a few times over the years, however this is the original format.

See also (related): "343 Tribute" WOD by CrossFit Mayhem, 555 Fitness Firefighter Hero WODs, and "Striking the Four Fives" also from Buzz Wadsworth and Cynergy CrossFit
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