WOD Wednesday September 9th

Warm up: 1000 meter row

Every minute on the minute for 10 minutes:

Odds: Handstand Pushups x the right number

Evens: D ball over the shoulder x 8 ish

Every minute on the minute for 10 minutes:

3 Kneeling squat jumps

3 Reverse Burpees

3 Kneeling squat jumps

Every minute on the minute for 10 minutes:

4 Burpees

50′ Sprint

4 Burpees

50′ Sprint

*These 3 EMOM’s can be done in any order. No rest between them. This is a straight 30 minute effort

 

WOD Monday September 7th

Hey, the gym is open from 7 till 1 today. Classes are at 9:00, 10:30, 12:00

Warm up: 400 meter run / 20 pushups / 20 sit ups / 20 air squats

“Danny”

As many rounds as possible in 20 minutes of:

30 Box jumps

20 Push presses @ 115 / 75

30 Pullups

namesake photo

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.

The “Danny” Hero WOD was first posted on crossfit.com as the workout of the day for Thursday, April 16, 2009 (090416).