090328 WOD “Oakland PD Fallen Hero Workout”

Workout: “OPD Fallen Hero Workout” (from Crossfit Oakland)

opd_logo1

Run 400m
40 deadlifts, 275lb.
40 box jumps, 24″ box
40 push presses, 50lb. Dumbells
Run 400m

Post time to comments.

We wanted to make sure that the number 4 was prominent, in honor of the four who were killed in the line of duty: Sgt Mark Dunakin, Officer John Hege, Sgt Daniel Sakai, and Sgt Ervin Romans.”

The above is quoted from Mike Minium at Crossfit Oakland. Today they are doing a memorial workout for the fallen Oakland PD officers. The WOD is from 9 to 11 and they’ll be taking donations for the families of the officers. I will be leaving from work in the morning to head to the workout. Obviously this is a very ominous looking WOD. I would recommend most to do a scale version, which I’ll post below. I’ll be doing the RX version at CFO tomorrow and will report back after I’m done. When you’re struggling through this WOD, remember our fallen brothers.

Advanced(RX’d):

Run 400m
40 deadlifts, 275lb.
40 box jumps, 24″ box
40 push presses, 50lb. Dumbells
Run 400m

Intermediate:

Run 400m or Row 500m
40 deadlifts, 135lb.
40 box jumps, 20″ box or knee tucks (if you don’t have a box)
40 push presses, 35lb. Dumbells
Run 400m or Row 500m

Beginner:

Run 250m or Row 250m
20 deadlifts, 135lb.
20 box jumps, 20″ box or knee tucks (if you don’t have a box)
20 push presses, 25 or 35lb. Dumbells
Run 250m or Row 250m

++++++++++++++++++++++++++++++++++++++++++++++++++++++++

Article: “21,000 turn out to mourn slain officers“, Oakland Tribune.

Mourners from across the country packed Oracle Arena to the rafters Friday, as the city and nation said a heavy-hearted goodbye to four Oakland police officers fatally shot in the line of duty March 21″

Advertisements

3 Comments

Filed under WOD's

3 responses to “090328 WOD “Oakland PD Fallen Hero Workout”

  1. Just got back from Crossfit Oakland. Went with my buddy Aaron who works for Con Fire. An awesome experience, a Capt. from Oakland PD SWAT was at the gym, who I know from other CF stuff. He was very moved by the show of support from the Crossfit community. I was honored to be a part of the workout today.

    I was in the 2nd heat of 9 people, there were probably 60+ at the gym waiting to workout. We used 50# DB’s for Push-Presses, vs. the 115# barbell(not enough bars to go around). The DB’s made it much harder.

    13:11 as RX’d (275#DL/24″ Box Jump/50#DB)

    My time was tops in the first 2 heats. Some guys in the 3rd heat beat me, but did 20″ box jumps. It was a great WOD, tough, but fun to be part of.

  2. J. Clink

    15:43 intermediate

  3. Scott W.

    Done @ the Airport Club, 03/29.

    Intermediate: 13:54

    Felt great, loved the workout!!!

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s