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CrossFit Stumptown – CrossFit

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Dynamic Warm-up (No Measure)

Three Laps

Knee Grabs

Russian Kicks

Dynamic Walk

Alternate Toe Touches

Prison Walk

Over/Under the Hurdle


Lunge and Twist

Bear Crawl

Crab Walk

Inch Worm

Spiderman Walk

Karl Joseph (Time)

21-15-9 Reps for Time

Push Presses (135/95 lb)

30 Box Jumps (24/20 in)

Overhead Squats (135/95 lb)

Perform 21 push presses, 30 box jumps, 21 overhead squats. Then 15 push presses, 30 box jumps, 15 overhead squats. Then 9 push presses, 30 box jumps, 9 overhead squats.
This Firefighter Hero WOD from 555 Fitness is dedicated to Karl Joseph, FDNY, Engine 207, who was killed on September 11, 2001.

Karl Joseph was a “probie,” a probationary firefighter, at Engine Company 207 in downtown Brooklyn after joining the department in October 2000. The senior guys played pranks on him but he took it well. “When you’re a probie, you really can’t respond back to the veterans,” said Michael Beehler, a firefighter who went through the fire academy with Mr. Joseph and worked with him at 207. “Karl had a way of shrugging off the ribbing. He had a great smile and a great laugh,” Mr. Beehler said. “As far as the job, he was top-notch.”

Born November 5, 1985, Mr. Joseph would have turned 26 the year he was killed. He was a native of Haiti. His parents fled the chaotic country with their nine children to stake their claim in America, said Lucy Bouciquot, a family friend. “He liked Haiti,” she said, “but America was his home.”

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