In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
Hero WOD – “Danny”
AMRAP in 20 minutes
30 Box Jumps (24/20 in)
20 Push Presses (115/75 lb)
30 Pull-Ups
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).
“Will Lindsay”
10 Rounds For Time
3 Devil Presses 55/35
22 Alternating Dumbbell Lunges 55/35
19 Air Squats
Wear a Weight Vest 20/14
Background: This Hero WOD is dedicated to Sgt. 1st Class Will D. Lindsay, 33, who paid the ultimate sacrifice on March 22, 2019.
Sgt. 1st Class Lindsay was a Green Beret of the 2nd Battalion, 10th Special Forces group, on his seventh combat deployment when he was killed by small arms fire during a firefight in Kunduz province, Afghanistan.
A recipient of five Bronze Star medals and a Purple Heart, SFC Lindsay was well-recognized for his leadership abilities and combat skills.
SFC Lindsay is survived by his wife and four daughters.
The rep scheme signifies the date SFC Lindsay died and 10 rounds represent the 10th Special Forces Group.
5 Sets
2 Hang Power Clean
+
2 Shoulder to OH
-Rest As Needed b/t Sets
TABATA
8 Sets (:20 ON / :10 OFF)
Cal Bike
-Rest 1:00-
EMOM x 5 Minutes
30 Double Unders
5 Hang Power Clean to OH 115/75
-Rest 1:00-
TABATA
8 Sets (:20 ON / :10 OFF)
Cal Bike
Level Method Modification: Neuro Core & Endurance
Purple and Up – RX
Blue III and Below – 30 Single Unders
Level Method Modification: Weightlifting
Brown and Up – RX
Purple to Purple III – 85/65
Blue to Blue III – 75/55
Benchmark WOD – Nancy
5 Rounds For Time:
6-6-6
10 Rounds For Time
6-6-6
Benchmark WOD – “Painkiller”
5 Sets – On A 2:00 Running Clock
EMOM x 10 Minutes
AMRAP x 14 Minutes
Level Method Modifcations:
For Quality
15-12-12-10-10
For Time:
40-30-20-10
30-20-10-5
15-15-15-15
Level Method Modification: Upper Body Push
6-6-6
EMOM x 4 Minutes
Into..EMOM x 3 Minutes
Into…EMOM x 4 Minutes
Into…EMOM x 3 Minutes
*Level Method Modifications:
Workout – “The Chief”
AMRAP x 3 Minutes
Rest 1 minute. Repeat for a total of 5 rounds.
In this quick conversation, we want to learn all about you, your fitness goals and how we can help you reach them.
