Wednesday 5/13/09

As many rounds as possible (AMRAP) in 20 minutes of:

30 x 24" Box jump
20 x Push press (115lb/75lb)
30 x Pull up

Post number of rounds to comments.

This is a Hero workout, so give it all you have.

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.


RW said...

3 rds + 30 box jumps, 20 push press, 5 pull-ups

After the 20 min mark I finished round 4 and did one more round, not for time.

Dana said...

3 rds +30 box jumps, 10 push press

After watching the officers, I need bring my head under on the push press and extend back.
The standard was set.

dan09 said...

3 rds + 5 box jumps

Mark R said...

2 rds + 30 bj + 14 pp

Mark R said...

Was talking with some guys this morning about classes. Nothing extensive but putting out info about fitness, technique, nutrition, etc. Our new Level 1's have a lot of info to share and help improve everyone's technique and knowledge to help those that are apprehensive more willing to join in.

I'm going to look into available Comm's hours for next AY but would like to hear other ideas from the community as to when would be a good time to do this.

Mac said...

3 rds, 30 box jumps, 17 push press. Loved this one.

I'm totally with Mark. In talking with various folks noon WODs a couple of days a week will also be something we'll get started. I know cadets and instructors have trouble getting in for a 0530 WOD, so a communal time during the day would be great. Not only for working together, but we can run through some forms and techniques as well, for all of our benefit. MTF.

Black and Gold CrossFit said...

3 rounds + 30 Box jumps and 2 push presses. This was very hurtful. Just as MAJ Wylie did, I also finished the fourth round and did a fifth. A good way to honor a hero.

As MAJ Richards and MAJ Mac have also mentioned...I am all about doing classes and coaching WODs at noon. I may not do them (two a days may just kill me) but I will be happy to help coach people through them. I have actually found having a coach/motivator increases the intensity.

We don't have to wait until the academic year though, if you want me to do this...just shoot me a note and we can work on a time where we can get the most bang for our buck.

SB said...

3 Rnds + 30 bjs (scaled to 95)

What other equipment do we need in the room?
i.e- duffle bags, ropes for pulling, etc...let us know.
I am going to work on getting rings put in on the I-Beams. We thought about relocating bball backboards into the room from Hayes, but maybe we just leave them be and just run up to Hayes and use them when we do any wall-balls within a WOD. Any thoughts?

NM said...

3rds + 30 box jumps and 15 push press

Same as RW and B&G CF...finished up rounds 4 and 5 after the 20 minute mark.

Tex said...

3 rnds - 5 Pull-ups

Grenade said...

2 and a half rounds, finished the psuh press but didn't get to the pull-ups of the third round. I usually do my workout during lunch. I could come some days at noon.

petera said...

3 rounds + 12 box jumps

upty03 said...

3 rounds + 30 box jumps

CMCD said...

3 rds + 30 box jumps + 3 push press

Did this one at home. Great workout.

Bobby said...

Didn't get a chance to do this one today. I did a FMP instead

hise said...

2 rds +30 bj+20 pp and 14pu

Light weight pp

hise said...
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