343 CrossFit Workout: Tribute WOD to Honour Heroes

343 CrossFit Workout: Tribute WOD to Honour Heroes

The 343 CrossFit Workout

Complete the following movements for time:

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

Your score will be the time once you finish your last burpee.

Today, we’re diving into the significance of the 343 CrossFit workout. This challenging WOD is not just your ordinary sweat session; it’s a powerful tribute to fallen firefighters and a testament to the strength and resilience of first responders. With a variety of exercises, reps, step, and rest, it pushes participants to their limits.

343 FDNY firefighters lost their lives on September 11th while climbing the stairs. To honour their sacrifice, CrossFit enthusiasts came together to create a workout that would symbolize unity and remembrance in the community.

So if you’re looking for challenging exercises to test your body while honoring true heroes, join us for the 343 CrossFit workout. It’s time to sweat with purpose!

Honoring the Heroes: The Connection between 343 WOD and 9/11

The 343 CrossFit workout is a powerful way to honor the brave firefighters who lost their lives on September 11th, 2001. Each exercise in this workout represents a firefighter who perished in the World Trade Center attacks, making it a poignant tribute to their sacrifice.

Let’s take a closer look at what it entails:

  • The workout consists of many hip-hinging movements under load.
  • Each exercise represents one of the fallen firefighters, reminding us of their individual stories and sacrifices.
  • Athletes can choose to do this workout alone or partner up with someone for added motivation.

By taking part in this annual tradition year after year, we ensure that these heroes are never forgotten. The 343 CrossFit workout allows us to connect with their memories while pushing ourselves physically and mentally.

So lace up your shoes, prepare yourself for an intense challenge, and join us as we honor the heroes who gave everything on that fateful day.

Exploring the 343 WOD: Exercises and Intensity Level

The 343 CrossFit workout, also known as the WOD (Workout of the Day), is a challenging and intense training session that pushes athletes to their limits. This workout consists of various functional movements:

  • Deadlifts
  • Power Cleans
  • Ground-to-Overheads
  • and Burpees

Here’s a quick breakdown of each movement


Power Cleans



Strategy and Tips to Improve your 343 Score

Now that you understand the significance of the 343 WOD and have familiarized yourself with the movements, it’s time to focus on improving your score. Remember, this workout is about physical strength and mental resilience. Here are some strategies and tips to help you maximize your performance:

  1. Pace Yourself: The 343 WOD is a grueling workout that requires endurance. Don’t start too fast and burn out early. Find a steady pace that allows you to maintain consistency throughout the workout.
  2. Focus on Form: While intensity is important, don’t sacrifice proper form for speed. Performing the exercises correctly will reduce the risk of injury and ensure maximum effectiveness. Scale down the weight in order to maintain proper form if needed.
  3. Mental Preparation: This workout can be mentally challenging, especially when fatigue sets in. Prepare yourself mentally by visualizing success, staying focused on each rep, and pushing through discomfort or doubt.

Remember, improving your score takes time and dedication. Stay consistent with your training, listen to your body, and celebrate small victories along the way.


What equipment do I need for the 343 WOD?

To perform the 343 WOD, you’ll need access to some space and a barbell with plates.

Can beginners attempt the 343 WOD?

While the 343 WOD is intense, it can be scaled down for beginners or those new to CrossFit. Start with lighter weights, modify the movements if needed, and focus on completing the workout at your own pace.

How often should I do the 343 WOD?

The frequency of performing the 343 WOD depends on your fitness level and goals. Incorporating it into your training routine once every few weeks is recommended to allow for proper recovery. Overdoing it can lead to burnout or injury due to the high volume of hip-hinging.

How do I track my progress in the 343 WOD?

Keeping track of your scores and times will help you monitor your progress over time. Use a workout journal or mobile app to record your results, allowing you to identify areas where you can push harder or make improvements.

Dave Carter

Dave serves as the head writer and chief content curator for CrossFitopedia.com, the premier destination for CrossFit enthusiasts seeking to enhance their fitness journeys.