Charleston 9

Charleston Fire Department Hero WOD

9 Rounds for Time: Finished in 56:20

• 9 Cleans (95/65 lb)

• 9 Burpees

• 9 Pull-Ups

• 9 Wall Ball Shots (20/14 lb, 10/9 ft)

• 9 AbMat Sit-Ups

• 9 Shoulder-to-Overheads (95/65 lb)

• 9 Box Jumps

• 9 Push-Ups

• 9 Air Squats

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This was a great workout. I am still working with an elevated heart rate and so I decided before I began the workout that I would try to push the rounds and take 1:00 rest in between each. That worked pretty well. I DID get about 20:00 of rest after the 5th round because we were having a music issue at the gym and so I stopped to help. I figured that was beautifully in the spirit of this workout anyway as these men were all about serving others.

I found that after that break the rest of the workout FELT better to me even though my heart rate didn't change that much from the first 5 rounds. It was just something I noticed.

Here are my round times: (Taking out the ~1:00 rests)

5:04

5:44

5:56

5:48

5:05

5:11

5:39

5:20

Videos are from my 8th round. Grateful to honor these men.

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Background: This workout is dedicated to the 9 firefighters of the Charleston Fire Department who died during the Sofa Superstore Fire which occurred on June 18, 2007, in Charleston, South Carolina, USA.

The fallen are:

Captain Louis Mulkey (E15),

Captain Mike Benke (E16),

Captain Billy Hutchinson (E19),

Engineer Brad Baity (E19),

Engineer Mark Kelsey (T5),

Assistant Engineer Michael French (T5),

Firefighter Brandon Thompson (T5),

Firefighter James “Earl” Drayton (E19),

Firefighter Melvin Champaign (E16).

This workout was designed by L1 CrossFit trainers in the Charleston Fire Department @charleston_fire (Charleston, SC, USA). Each year on the anniversary of the fire, multiple fire stations and CrossFit facilities complete this workout.

Charleston 9