090416 WOD “Danny”

Workout: “Danny” (posted on Crossfit.com today)

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

Post rounds completed to comments.

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Enlarge image

Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and son Jojiye.

Advanced(RX’d):

Complete as many rounds in 20 minutes as you can of:
30 x 24″ Box Jump
20 x 115lb. Push Press
30 x Pull-ups

Intermediate:

Complete as many rounds in 20 minutes as you can of:
20 x 20″ Box Jump
15 x 95lb. Push Press
10 x Pull-ups (Strict, Kipping, Jumping, or Assisted)

Beginner:

Complete as many rounds in 15 minutes as you can of:
10 x 20″ Box Jump or Box Step Ups
10 x 65lb. Push Press
5 x Pull-ups (Strict, Kipping, Jumping, or Assisted)

Todays WOD is another new hero workout.  I will post these whenever they come up, which, I hope is not very often.  This one hits home for us, it’s in honor of one of the Oakland PD officers killed last month.  It is a very tough WOD, as the hero workouts are.  Be sure to scale if needed.

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Article: “The Allure of Crockpots“, Mark Sisson’s Daily Apple

“Great suggestion. Slow cooking is more relevant than ever, with free time evaporating and the need for easy Primal fare made with minimal effort only increasing. When the novelty wears off and the prospect of coming up with home cooked Primal meals every day begins to loom, I think a lot of people will turn to the crock pot.”

Anyone who’s worked with me knows that I love the crock pot.  It’s perfect for the firehouse, throw it in, and go!  But, I use it at home often as well.  Great way to make flavorful food quickly and easily.  Here’s a recipe and article about the amazing kitchen tool!

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2 Comments

Filed under WOD's

2 responses to “090416 WOD “Danny”

  1. Woody

    Ran today
    2 laps around Sta. 10
    20 squats
    2 laps
    20 situps
    2 laps
    20 deadlift (50lb kettlebell)
    2 laps
    20 back extensions

    Didn’t count rounds, did it for 30 min.

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