W.O.D.... Oct 22, 2009

"The difference between what we do and what they do is ... what we do HURTS!"

- Greg Glassman

"Danny"

 
 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 daughter Jojiye.

Amrap 20 mins:

30 box jumps

20 push press M115 W75

30 pull-ups

Post rounds to comments

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New schedule

We would like to thank everyone for their input regarding new morning WOD times.  Here are the new morning times as of next Wed, Oct 28th.

6:30am WOD

8:30am WOD

10:00am WOD

11:30am Oly Class (M-W-F)

12:30pm WOD

If the Oly class is successful and in high demand for the evening times.  We will do our best to revamp the evening WOD times to be able to fit in an Oly Class.

The Oly class will be structured and designed to perform Olympic lifts (cleans, snatch and jerks) and Power lifts (squat, bench and deadlifts).  They will be formatted according to your 1RM.  You will be guided on sets, reps and percentages. 

**To attend the Oly class you must be a member of our box and have completed the CrossFit 101 class.  You must follow the lifts and workout prescribed (this is not an open gym hour). Please arrive on time.
 

Comments

[Laz "Lachi"]

Enjoying the company of friends while watching Sunday Night Football...$0

Enjoying several meat lovers slices of pizza on your cheat day...$8

Playing tackle football with some other friends...$20 per therapy session, 3 times a week for the next 2 weeks.

Impingement Syndrome for the lose. I'll be back as soon as possible. :"(

[Erine D]

Check out these doubleunders. We should put this in our next WOD...

http://media.crossfit.com/cf-video/CrossFit_Karl2minDUs.mov

[Marilyn aka MC]

Where are you getting therapy Laz?

[Eric]

Hey mike you should post this video. World record free dive:

http://www.youtube.com/watch?v=vF4PN8-2YSk

limits are being pushed every day

[Mark Cruz]

3 1/3 rds Jumping pull ups, Rx weight and box jumps.

[Conny]

Started with RX....scaled down 10lbs, Jumping pu's, busted my @$$ on the first round and ate the box (box jumps) but finished A whole 3 rds. ;-)

[James]

Nearly knocked myself out with the bar doing push press but got through 4 dizzy rounds Rx. Note to self move chin out of the way when pushing weight up.

[Danny B.]

Represented the name Daniel. 4 rounds RX. RIP SGT Sakai

[Conny]

LOL!!! James that note to self is great! I'm limping over here and icing my leg but I moved the bar from my face. Feel better n Take care!

[Laz "Lachi"]

MC,

F.I.U

[Tania R. ~ "T"]

3 1/2 rds @ 55lbs, box jumps, & jumping pull ups.

[Gissell Hernandez]

3rds, thank you guys!

[Baby Osuna]

3 & 1/2 Rds @ everything Rx.....wait till I learn the Butterfly Pullups. I'll not only be ahead of you Mike, I'll stay ahead.

[Zhandra AKA "Zee"]

3 & 1/3.... 45LBS BAR... SCALED DOWN TO 35 ON 3RD ROUND.. GREAT WORKOUT...