Crossfit 343

9/11 Memorial WOD

cerci190 — Wed, 07 Sep 2011 23:00:19 +0000

On Sunday September 11, 2011 CF 343 will hold a memorial wod in honor of the 343 firefighters who made the ultimate sacrifice that day. Crossfit 343 was established so that we can help to never forget those 343. We are asking but not requiring a $20 donation which will be given to the families of the firefighters killed in the firehouse I worked out of while at ground zero. Engine 24/ Ladder 5/ Battalion 2 lost 11 men that day. The workout will be held at North Strabane Fire Department at 1pm the address is

North Strabane Fire Department
2550 Washington Road
Canonsburg, Pa 15317
724.745.1010

The workout is as follows. Two runs with 343 total reps in honor of each firefighter.

9/11 WOD

“343″

Run 200m
49 Deadlift 135/65
49 Wall Ball 20/10
49 Kettle Bell Swings 50/25
25 Burpees
49 Box Jump 24/20
49 SDLHP 75/35
49 Push Ups
24 Sand Bag Walking lunges
Run 200m

I prescribed weight for this workout but weights can be scaled according to the participants fitness level. Some moves can be done with either a kettle bell or a barbell. Moves can be modified if you are not comfortable with them. We encourage folks whether or not you are working out to still come out and support this event. We encourage folks to come out whether participating or not to support this event. Thank you.

31 Heroes Wod At Crossfit 343

cerci190 — Tue, 16 Aug 2011 17:07:54 +0000

31 Heroes WOD

On Saturday September 3, 2011 at 10:00 AM, Crossfit 343 will sponsor a workout to honor our heroes killed in action and to raise funds for the families affected by this tragedy. All funds received will go to these families through the Navy SEAL Foundation, other like-organizations, & individual family funds.

The workout will be held at the North Strabane Township Fire Department, 2550 Washington Road, Canonsburg, PA 15317. To register, visit http://31heroes.com and specify Crossfit 343 as the affiliate. The cost is $31.00 per participant and includes a 31 heroes t-shirt.

Workout of the day

cerci190 — Mon, 11 Jul 2011 10:25:55 +0000

5 Rounds

10 Deadlift 225lb

20 Box Jumps 24″

30 Push Ups

workout of the day

cerci190 — Thu, 12 May 2011 10:55:19 +0000

Warm Up

400m run

Strength WOD

Sumo Deadlift

3x3x3x3x3

WOD

5 Rounds

10 Deadlift 225lb

10 KB SWing 50lb

25 Double Unders

Run 200m

Workout of the day

cerci190 — Wed, 30 Mar 2011 11:54:51 +0000

Warm Up

1000m row

Strength WOD

Front Squat

3x3x3x3x3

WOD

5 Rounds

15 SDLHP

20 Back extension

25 Box Jumps

200m run

WORKOUT OF THE DAY

cerci190 — Mon, 21 Mar 2011 11:55:38 +0000

Warm Up

100 Double Unders

Strength WOD

Back Squat

3x3x3x1x1x1

WOD

Century SDHLP

100 reps for time SDLHP 135lb

Workout of the day

cerci190 — Fri, 18 Mar 2011 13:48:29 +0000

Warm Up

200m run

25 sit ups

25 push ups

Strength WOD

Push Jerk

3x3x3x3x3

WOD

3 rounds

10 deadlift 275lb

50 double unders

Workout of the day

cerci190 — Wed, 16 Mar 2011 11:18:55 +0000

Warm Up

500m row

400m run

Strength WOD

Deadlift

1x1x1x1x1x1x1

WOD

AMRAP in 30 minutes

15 thrusters 95lb

15 ghd sit ups

run 200m

Workout of the day

cerci190 — Mon, 14 Mar 2011 11:38:11 +0000

Warm Up

1000m row

Strength WOD

Sumo Deadlift

3x3x3x3x3

WOD

10 rds

10 hang clean 135lb

10 burpees

Workout of the day

cerci190 — Fri, 11 Mar 2011 12:18:57 +0000

Warm Up

Athletes Choice

Strength WOD

Thrusters

1x1x1x1x1x1

WOD

5 rounds

20kb swing 50lb

30 push ups

40 back extension

25 double unders