April 16, 2009

Thursday 090416

"Danny"

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.

sakai-lowres-th.jpg

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 daughter Jojiye.

Posted by lauren at April 16, 2009 6:03 PM
Comments

RIP danny

Comment #1 - Posted by: Clack_Attack at April 15, 2009 7:47 PM

Rip

Comment #2 - Posted by: tom at April 15, 2009 7:48 PM

hope this isnt going to be another hero week. love the workouts, hate to loose people so important to our community, heres to you danny. thanks to your family and god bless

Comment #3 - Posted by: randy 5280 at April 15, 2009 7:48 PM

Hits home. Thank you four for your service. RIP.

Comment #4 - Posted by: Herm at April 15, 2009 7:48 PM

another metcon... three in a row... I was hoping for a break!

Comment #5 - Posted by: Seth at April 15, 2009 7:48 PM

Another new Hero WOD...RIP Danny. I sucked yesterday for Helen, but there are no excuses for Heroes. Tomorrow will be my redemption for you brother

Comment #6 - Posted by: Eric Gohl 22/5'10/162 at April 15, 2009 7:48 PM

Tomorrows for Danny! RIP

Comment #7 - Posted by: Lucas W at April 15, 2009 7:49 PM

RIP Danny!!!

Lets get some!

Comment #8 - Posted by: dandez8 at April 15, 2009 7:49 PM

Amazing new wod. I need to follow the journal directions and make some boxes. Join the tea party xfitters

Comment #9 - Posted by: MACK at April 15, 2009 7:49 PM

I hope they got the f**kers that did it!

Comment #10 - Posted by: Bob in Kabul 44/6'3"/203/CFT 885 at April 15, 2009 7:49 PM

Sgt. Sakai was a friend of a friend, and even though I never had the honor of meeting him, I'm going to give this 100% tomorrow in his honor.

Comment #11 - Posted by: firemanChris at April 15, 2009 7:49 PM

What is the sub for box jumps?

Comment #12 - Posted by: DJ at April 15, 2009 7:50 PM

Damn. Much respect brothers.

Mike Deavers
D/FW Airport Police
Special Operations Division

Comment #13 - Posted by: Deavers at April 15, 2009 7:50 PM

RIP Danny. Thank you for your service.

Comment #14 - Posted by: dave9214 at April 15, 2009 7:51 PM

R.I.P.

Comment #15 - Posted by: John-in-Jersey 34/6'0/190 at April 15, 2009 7:51 PM

RIP Sgt Sakai, will hit this hard in your memory tomorrow. Sad to have two new Hero WOD's in one cycle... Damn.

Seems trivial to mention given the nature of the WOD, but I wanted to share another success with the community:
Helen 03/01/09 (one week into zone): 11:49
Helen 04/15/09 (seven weeks into zone): 9:46

Coach, in case you didn't already know, this CrossFit thing works!

Comment #16 - Posted by: Gene m/29/5'11"/176- Desert Crossfit at April 15, 2009 7:51 PM

Oh No.

Sloan - Brendan and I are lucky to have positive people like you in our crew who love CrossFit and are dedicated to the program. You make waking up at 5:30 am totally worth it. You rock. Killer job on DT yesterday. See you in the morning!

Comment #17 - Posted by: AllisonNYC in VB_24/5'2/115 at April 15, 2009 7:51 PM

Bench jumps or milk crate jumps. pile some bricks

Comment #18 - Posted by: BJ at April 15, 2009 7:51 PM

Two new Hero WOD's in one week. Really makes you appreciate everything these hero's did for us. Tomorrow is for you Danny!

Comment #19 - Posted by: SoxFan at April 15, 2009 7:52 PM

RIP Danny, I am putting everything I have into this workout for you and your family.....

B-boy

Comment #20 - Posted by: Brendan at April 15, 2009 7:52 PM

posted a bit too soon, before i read the rest of the story. This WOD may be named "Danny", but also honors 3 other officers as well. Definitely no excuses and balls to the wall for this one. Nothing less than 100%

Comment #21 - Posted by: Eric Gohl 22/5'10/162 at April 15, 2009 7:52 PM

Really wish there were less Hero WODs. Just sad how many good people we have lost.

Sincerely, Ed.

Comment #22 - Posted by: Ed CFNF at April 15, 2009 7:52 PM

Danny was a hell of a guy and an excellent SWAT officer. He died a hero and thank you CF for honoring him through this WOD. RIP Danny!

Comment #23 - Posted by: Ed at April 15, 2009 7:52 PM

rest in peace brother. i am going at this one with everything i got.

Comment #24 - Posted by: will m. at April 15, 2009 7:53 PM

Fair winds and following seas on your journey warrior!

Bob in Kab, they did. Former convict, former serial rapist, former serial cop killer.

"To protect and to serve..." Paul

Comment #25 - Posted by: Apolloswabbie 6'2" 201 45 yoa at April 15, 2009 7:54 PM

RIP Dan CFO remembers

Comment #26 - Posted by: Nicole Okumu at April 15, 2009 7:55 PM

Rip Sgt, always sad to have another hero, tired bad Helen (8:25) but a hero is a hero and i'm going to hit hard tomorrow.
Respect for all the heros.

Comment #27 - Posted by: Carlox at April 15, 2009 7:56 PM

RIP danny, hate to see 2 hero wods in 2 days.

hoping to get 2 full rounds, pullups are gonna crush me, still havent gotten the kip down.

Comment #28 - Posted by: scott at April 15, 2009 7:58 PM

Wow. Tomorrow is going to be very, very, very rough.

I'll give it my all, but man this one looks tough.

1, 2, 3, GO!

Comment #29 - Posted by: Corey at April 15, 2009 8:00 PM

c'mon man. another new hero...

Comment #30 - Posted by: Chris S at April 15, 2009 8:02 PM

God bless you Danny.

p.s. Maybe next time, Brady B can show some respect instead of celebrating.

Comment #31 - Posted by: Doc Mock at April 15, 2009 8:02 PM

RIP Danny

Comment #32 - Posted by: Melissa Cvjeticanin CF Mississauga at April 15, 2009 8:04 PM

I got to agree with #4, to many new hero workouts showing up.
Thanks for the service Danny God bless.

Comment #33 - Posted by: Jim at April 15, 2009 8:06 PM

On a lighter note, just coming off my shift now. Thanks Crossfit for making tonights tour fun. Chased a bad guy through backyards and woods, jumping over fences at full tilt. WE GOT HIM. My boots and uniform are a little muddy though, Oh well, I was lovin every minute of it. LOL!!!

Comment #34 - Posted by: John-in-Jersey 34/6'0/190 at April 15, 2009 8:06 PM

An English translation will follow

Québecois#20

C'est un policier qui est décèdé au Etats-Unis et non en Iraq. Remarque que la plupart des gens ici offre que du respect pour cet officier et promettent de donner leur 100% pour honorer son sacrifice. Réveille épais! Peut être que tu comprendrais si ton pays t'apprendrait à lire l'Anglais.

For those of you who do not read French, Québecois#20 mistakenly thinks that officer Daniel was killed in Iraq. As such, he suggests that the US bring his troops back. He then goes on to curse and whine because he has to complete another hero WOD. Here is the reply I wrote to him in French.

"The officer died in the US not in Iraq. you should note that the CrossFitters on the site are thanking him for his service and are promising to hit the WOD as hard as they can in his honor. Wake up moron. Maybe if your country taught you how to read English you would understand.

Comment #35 - Posted by: M@ at April 15, 2009 8:08 PM

My condolences. Nothing else. Time to reflect.

Comment #36 - Posted by: joe gerber at April 15, 2009 8:11 PM

I have been a crossfitter for years - I don't go to an affiliate I follow the main website. I have gone thru most of the heros and feel sad each time I see one posted. A very good friend, who is like a brother, is an OPD officer on the SWAT team and was there next to Sakai when he was killed. Opening the WOD and seeing Sakai there was quite a shocker and brought something that has always been so far away, so close to home.

Thank you crossfit for recognizing him and the OPD.

Comment #37 - Posted by: Christy at April 15, 2009 8:14 PM

The typewriter is empty, Coach. Too many, too fast. Rest easy, young Hero.

Sigh...

Comment #38 - Posted by: bingo at April 15, 2009 8:15 PM

#37- as much as retaliation against a Frogger would be good times, lets remember this comment section is an extension of the hero WOD that was posted in order for us to silently perform it while meditating on the sacrifice of this servant of our country. you know what they say... "Do not answer a fool according to his folly, or you will be like him yourself." Proverbs 26:4

All for you tomorrow Danny

Comment #39 - Posted by: pelch at April 15, 2009 8:16 PM

OMG...another Hero WOD, Helen kicked my @ss on those Pull Ups, but there are no excuses for tomorrows WOD, I hope to get at least 2 or 3 rounds.

Lets honor this fallen hero...3...2....1...GOOOOO

Comment #40 - Posted by: Justo at April 15, 2009 8:16 PM

Me and this WOD tomorrow, it's on!

Comment #41 - Posted by: Richard Lawrence at April 15, 2009 8:17 PM

M@:

Using "tu" instead of "vous". Subtle. Well played.

Comment #42 - Posted by: bingo at April 15, 2009 8:17 PM

Stoked for tomorrows workout. Wish it weren't a hero WOD though...

Comment #43 - Posted by: Evan at April 15, 2009 8:17 PM

Thanks bingo. I wasn't really aiming for politeness. You know what I mean?

Comment #44 - Posted by: M@ at April 15, 2009 8:19 PM

a beast for tomorrow, god bless those who have passed and those who serve.

eric gohl--
I feel you on the rough showing, but think, man, it was only 27 seconds. you got the next one, and you got helen next time too bro. I understand the anger, but I'm glad to hear it, keep competing (and by yourself is much harder than with others around you pushing you). with running wods I start a bit slower and as my body warms up I can increase the speed a bit, instead of blowing it out on the first one. If you're not a real runner, like I'm not, then it helps, because if you bring them all to 9.5 or 9, that's your pr right there. You got it brother! Head up and kill it tomorrow! listen to playoff beard, rookie, s'more, pony, and herm, they know what's up. tomorrow will rue the day it ever met you!

Comment #45 - Posted by: fat tony at April 15, 2009 8:21 PM

Sad to see another Hero workout posted, but glad to have one of Oakland's officers honored here. CrossFit Solano held a tribute workout on April 11th, raising over $13,000 for the families of the four fallen OPD officers' families. What a wonderful community this is.

With gratitude to all who serve, and to the families who hold them dear to their hearts.

Comment #46 - Posted by: Cynthiaj in Sunnyvale, CA (46/F) at April 15, 2009 8:23 PM

Go Danny go.

Oakland here, born, bred, and still. Grew up with Hege. Been waiting to see how these OPD boys would be represented here - and sure enough, its as tough as them.

Metcon, well sort of. Those 30 pullups will limit most rounds to the low single digits, I suspect.

#40 Christy, me too. Just me and my garage, right here in Oaktown.

Bob in Kabul - no worries, suspect is DOA which is better than he deserved.

Comment #47 - Posted by: Benny1 M/40/74"/220 at April 15, 2009 8:23 PM

God bless these brave officers of the Oakland P.D. We will continue the fight in their honor...

Comment #48 - Posted by: CLS at April 15, 2009 8:24 PM

Go Danny go.

Oakland here, born, bred, and still. Grew up with Hege. Been waiting to see how these OPD boys would be represented here - and sure enough, its as tough as them.

Metcon, well sort of. Those 30 pullups will limit most rounds to the low single digits, I suspect.

#40 Christy, me too. Just me and my garage, right here in Oaktown.

Bob in Kabul - no worries, suspect is DOA which is better than he deserved.

Comment #49 - Posted by: Benny1 M/40/74"/220 at April 15, 2009 8:24 PM

RIP.

Man I am spent this is how today went down:

Helen in the A.M. for a time of: 17:05
and then
DT in the P.M. for a time of: 15:39

Man I suck at running and I really need to get alot better. I really thought DT was a kick ass workout though. I think I am going to do the version of Fight Gone Bad from the videos from the other day tomorrow, because I have a total of 12 open and bleeding callouses on my hands. I will have to make this one up later on in a week or so. Good luck everyone!

Comment #50 - Posted by: Willy T at April 15, 2009 8:25 PM

Thank you for your sacrafice. You will be greatly missed. Diablo Crossfit and Contra Costa Fire Department will Keep you in our memories for ever.

Comment #51 - Posted by: Darren at April 15, 2009 8:26 PM

Prayers to the family of a warrior.

Comment #52 - Posted by: Zach @ CFLV at April 15, 2009 8:27 PM

Man, all these new hero workouts are kind of a downer... I'll try this in a few days.

Comment #53 - Posted by: T B at April 15, 2009 8:32 PM

bless anyone out there doing the biz whether its in iraq, the fields in patika province, or in the mean streets of any city. it a honor to bust my ass to another hero workout.

now lets suck it up and drive on.

3...2...1...goooo!

abn...atw!

Comment #54 - Posted by: joel at April 15, 2009 8:33 PM

Sad, sad day.
RIP Danny.
Bless your family, friends, and co-workers.

Comment #55 - Posted by: Susan at April 15, 2009 8:39 PM

RIP boys. cannot believe another Hero WOD. you guys paid the ultimate price for protecting others

Comment #56 - Posted by: Rookie - Crossfit Gold Coast at April 15, 2009 8:44 PM

Another HERO.

RIP Danny.

Aloha,

Jordan

Comment #57 - Posted by: Jordan...27/175 @ Holloman AFB at April 15, 2009 8:46 PM

RIP Danny

Comment #58 - Posted by: Sly Dawg at April 15, 2009 8:47 PM

For Danny! We honor you

Comment #59 - Posted by: Jdd3876 at April 15, 2009 8:54 PM

damm, more death!

does anyone have any advice on the importance of massage to aid muscle recovery after workout?

types of massage and frequency? how soon after a workout to have one?

Comment #60 - Posted by: wollongong australia (m23yr /173cm/72kg) at April 15, 2009 8:55 PM

My brother in service, this one is for you.
I know you deserve this, I hope it blesses you.
Tomorrow I will, be there for you.
As you have for us, selfishly been you!

We all mourn the loss of OPD.

Comment #61 - Posted by: Steve at April 15, 2009 8:56 PM

oops

My brother in service, this one is for you.
I know you deserve this, I hope it blesses you.
Tomorrow I will, be there for you.
As you have for us, un-selfishly been you!

We all mourn the loss of OPD.

Comment #62 - Posted by: Steve at April 15, 2009 8:58 PM

Stephen, Eric Gohl thanks i give my best i were shooting for 8 but i tried hard improve my terrible running i'm happy with "Helen"

As always this is a great trainig but at the same time it's sad to see another life gonne all my respects to the officers who gave their life to proyect us...

Rest in peace...

I saw many comments sad comments please keep that kind of opinions to yourselfs and don't be an a$$hole write un english we know you can...i can't write english right but i do it...

Comment #63 - Posted by: s'more at April 15, 2009 8:59 PM


RIP boys

Comment #64 - Posted by: sage at April 15, 2009 8:59 PM

Props to Crossfit for acknowledging the fallen heroes of law enforcement.

Comment #65 - Posted by: Tattoofu at April 15, 2009 9:00 PM

To all of those who gave their lives to protect the rest of us!!! I will bust my a$$ for you

Comment #66 - Posted by: sdb at April 15, 2009 9:11 PM

So sad to see a new hero :( Thoughts and prayers to the families. I will do this wod with you all in mind.
Finished Helen. Slower than last time but much progress so I will take it!!
last time :
(2/24)used 25# db for swings and did jumping pus
11:15
today: moved on up to 16kg (YAY!) for swings
and did pu"s on smallest band :)
13:14
It can only get better! PB&J,FatTony,S'more and my luvie Herm-AMAZING!!! Eric&Pony - next time we blow this b*tch out of the water!! And my sista Pony gurl - Im going with you to the docs tomorrow, just like on the wods - so put me in your bag and let's do this thang!

Comment #67 - Posted by: Cookie at April 15, 2009 9:16 PM

Another loss from the thin blue line. Hit it hard folks and know he died in someone's hometown, trying to protect someone he didn't know from a threat he wasn't aware of for the safety of us. When others ran away, he ran in. God bless and God speed.

Comment #68 - Posted by: jake o at April 15, 2009 9:16 PM

Damn. Senseless killing like this makes me angry. Rest in Peace Daniel, Ervin, Mark & John. God bless you and your families. May they find peace knowing that you died serving others.

Shooting for 5 rounds, but 4 is probably more realistic. (Watch - now I'll only get 2.5).

Comment #69 - Posted by: Travis from Reno at April 15, 2009 9:19 PM

you guys are right, too many hero WODS.
RIP Danny, tomorrow's for you buddy.

Comment #70 - Posted by: j$ at April 15, 2009 9:26 PM

I've been finding that going for a slow 10-15 minute jog before some of these metcons really helps push through them stronger.

God bless the souls and families of Daniel, Ervin, Mark, and John.


My lower back and shoulders are a bit sore but I'm gonna grit this one as RX'd tommorrow.

Comment #71 - Posted by: John23/5'7/170# at April 15, 2009 9:27 PM

Prayers to the family

Comment #72 - Posted by: RobVDH at April 15, 2009 9:30 PM

Rest in peace Danny. My thoughts are with your family.

Comment #73 - Posted by: Jennifer Lawrence at April 15, 2009 9:33 PM

Sad to hear another new hero workout... will do this one with all I have.. Thank you for your sacrifice, it will not be forgotten. my heart goes out to you and your family

Comment #74 - Posted by: DennisM M/20/155/6'0" at April 15, 2009 9:53 PM

John Hege was from my hometown. He was a sweet guy and always interested in serving the community. His donated organs saved the life of four men and his skin and tendons were used for many others. In his selflessness he lives on... R.I.P. bro. God Bless Daniel, Ervin, Mark, John and their families.

Comment #75 - Posted by: Mike N at April 15, 2009 10:05 PM

Another new hero workout in a week. We're going to run out of heroes at this rate. Those poor families. Makes me kind of sad.

Comment #76 - Posted by: Tommy CrossFit Feel Good at April 15, 2009 10:12 PM

RIP Sergeant.

Comment #77 - Posted by: metallicat at April 15, 2009 10:14 PM

I will do this workout with honor and a tear in my eye. God Bless Ofc Daniel Sakai and his family, Rest in peace

Comment #78 - Posted by: Freddy SF at April 15, 2009 10:25 PM

We will not forget you, boys! God bless your families.

Comment #79 - Posted by: CraigH at April 15, 2009 10:40 PM

Will give it all I have!

RIP Danny

Helen 7:33 Rx'd

Comment #80 - Posted by: Warren Riley at April 15, 2009 10:53 PM

Heartbreaking. I have no words that are worthy of these men and their sacrifice. All I can say is thank you and god bless.

I wanted to learn more about the incident so did a quick search. This is the incident write up on the "officer down memorial page".
--------
Sergeant Daniel Sakai and Sergeant Ervin Romans, SWAT team members, were killed when they attempted to apprehend a suspect that had earlier in the day shot and killed Sergeant Mark Dunakin and mortally wounded Officer John Hege during a traffic stop.

At approximately 1:15 pm, Sergeant Dunakin and Officer Hege, patrolling on motorcycle, pulled over a car on a traffic stop at 74th Avenue and MacArthur Boulevard. During the stop, the driver opened fire, killing the officers. Citizens who witnessed the incident called 911 and started CPR on both officers.

The suspect fled on foot, leading to an intense manhunt by dozens of officers from the Oakland Police Department, California Highway Patrol, and Alameda County Sheriff’s Department.

At approximately 3:30 pm, the Oakland Police Department received an anonymous tip that the suspect was barricaded inside an apartment building on 74th Avenue.

Officers first attempted to negotiate with the suspect, but when that failed a SWAT team was sent into the location to apprehend him. As the SWAT officers approached, the suspect opened fired with a rifle, killing Sergeants Ervin Romans and Daniel Sakai and wounding a third officer. Officers returned fire, killing the 26-year-old male suspect.

It was later determined that the suspect had an extensive violent criminal history and was on parole for assault with a deadly weapon. At the time of the incident he had a no-bail parole warrant.

Sergeant Sakai had served with the Oakland Police Department for nine years.

Comment #81 - Posted by: RenataG at April 15, 2009 10:56 PM

A hero WOD always makes me grateful just to breath. If my "suffering" during a 20 min WOD can pay any kind of tribute to this dedicated soul, children, and family.....if my sweat can speak any kind of THANKS....then I'm going to GIVE IT ALL I GOT!!!! I survive on a profession that depends on people like Dannny et al... to "keep the crazy's away"....and for that I am grateful. If my WOD makes any eternal difference then I will push my boundaries of comfort tomorrow to the limits!

Thank you Danny and others on the blue line....

Comment #82 - Posted by: Klowe at April 15, 2009 11:04 PM

I love hero workouts, but hate how they get their names. My thoughts are with your family and Danny....this wod's for you

Comment #83 - Posted by: Jeb Smith at April 15, 2009 11:06 PM

Apologies for the repeat post:

Looking for CrossFitters in Hong Kong, Taiwan or Mainland China to work out with during a stay there next month. Please send any information direct. I will share back with anyone who asks.

Could this be an untapped market of over 1 Billion?

Hmmmmm....

Thanks,

Posterboy

Oh yeah, Helen 15:34 w/banded pullups.

Comment #84 - Posted by: Posterboy at April 15, 2009 11:24 PM

Sheepdog defending the flock.

Prayers to his and the officers famlies.

Comment #85 - Posted by: SSgt B. MCAS Miramar at April 15, 2009 11:44 PM

Rest in peace brother, this community never forgets.
1*

Comment #86 - Posted by: Chris at April 15, 2009 11:50 PM

My thoughts and regards go to their family and friends. Rest assured I will be giving it large today.

Comment #87 - Posted by: marucs clarke at April 15, 2009 11:59 PM

Rest in peace brothers! I pray that God watches over your loved ones.

Comment #88 - Posted by: Jake at April 16, 2009 12:09 AM

Rest in peace, Danny. I was actually in Oakland at the time of the incident. Best wishes to your family and friends, and thank you so much for protecting Oakland, my hometown.

Comment #89 - Posted by: vtam at April 16, 2009 12:15 AM

Wallongong Australia:

I work as a Sports therapist, if you crossfit 5/6 days per week then i'd recommend a deep tissue sports massage every month or 6 weeks. If you eat well, stay hydrated and follow the PNF stretching advice given by Kelly Starlett on the journal recently that will keep your muscles in great condition.
Thai massage is pretty invigorating, so try that once in a while also.
A rest day is the ideal time to have a massage,if your sore the following day take another rest day or go easy.

Comment #90 - Posted by: Gerard McAuliffe at April 16, 2009 12:22 AM

Helen and DT have torn my hands to shreds
my upperback and shoulders ache

"I train until something is comfortable. That's when you know who you are" - David Goggins

But as a SWAT dog myself, I have no choice but to see who I am tomorrow.

Comment #91 - Posted by: kev at April 16, 2009 12:24 AM

RIP Officers. Another new Hero WoD in the space of 3 days, what a nightmare. I'll hit this up later after boxing.

Comment #92 - Posted by: Leon R at April 16, 2009 12:26 AM

Being a SWAT Team member in California and seeing this hero workout so soon after that event and community's infuriating behavior after, really hits close to home and motivates me to push hard. Looks like a tough work out.

"All that is needed for evil to prevail, is for good men to do nothing!"

"War is an ugly thing, but not the ugliest of things. The decayed and degraded state of moral and patriotic feeling which thinks that nothing is worth war is much worse. The person who has nothing for which he is willing to fight, nothing which is more important than his own personal safety, is a miserable creature and has no chance of being free unless made and kept so by the exertions of better men than himself."
John Stuart Mill

Comment #93 - Posted by: RussEscondido at April 16, 2009 12:43 AM

Aimee
There will odviously be a drop off in technique and that the bar has to travel from the floor to overhead. To add I am not doubtingthatit is exceptional time. What I do not like about this video is the minimal use of triple ext, posture control, path of the bar and bouncing of the bar from the ground. As a certified and practising S&C coach I felt that these issues are critical to any persons wanting to take part in Isabel who may not have the experience as someone like yourself in Oly lifting. I don't confess to being an expert in crossfit but when an athlete came to me with the video of Isabela nd talking about the 'ugliness' of the snatches, I felt this was not a video to promote.

Comment #94 - Posted by: Robbie at April 16, 2009 12:45 AM

RIP Danny

Comment #95 - Posted by: Bryan Rowland at April 16, 2009 1:39 AM

Thank you Crossfit, for including and honoring a soldier in the war on terrorism, when the soldier is a police officer and the terrorist is a domestic terrorist.

Comment #96 - Posted by: soldierDPD at April 16, 2009 1:49 AM

I might be the only one up at 5am reading this, and thats why there has not been a response to this last comment, but I dont even know what to say. Its rare that I find myself so offended by something someone says on here that I will actually make a post, but aasdfadf you need to learn some respect. That is a horrible thing to say.

Can someone remove that post from him?

Comment #97 - Posted by: Quinn 22/f/5'7"/165 at April 16, 2009 2:16 AM

the bad guy was a wanted parolee at the time. dna just came back that he was wanted for a rape of a 12 yr. old girl. plus he had and ak47. thats an upstanding citizen. he got what he deserved its just too bad we lost four good men. i'm hitting it hard tomorrow. RIP OPD...

Comment #98 - Posted by: demps at April 16, 2009 2:24 AM

aasdfadf: Oh did he? Drug related offenses near and dear to your little heart? Commenting online that a police officer who was killed in the line of duty is "deserving of what he got" shows what a friggin classless coward you are. Go to a crossfit gym and mouth off with that insightful phrase and see what you get, stud.

Comment #99 - Posted by: murtah at April 16, 2009 2:25 AM

Rest In Peace Men. My heartfelt condolences to the friends and families of these officers who made the ultimate sacrifice while trying to make this a better place. God Bless.

Comment #100 - Posted by: Jake at April 16, 2009 2:28 AM

3 rounds +30 box jumps.

I wanted 5 but after finishing the first round in 4 minutes I knew that wasn't going to happen. I overdid it a bit on that first round. Next time I'll try and pace it at 5 minutes a round. It's crazy how 4" more on the BJ make it that much harder.

Godspeed Daniel, Ervin, Mark and John.

Comment #101 - Posted by: Nolan at April 16, 2009 3:01 AM

Oh yeah, everything as rx'd and PU's were Bfly.

Comment #102 - Posted by: Nolan at April 16, 2009 3:02 AM

4 rounds plus 7 box jumps

Comment #103 - Posted by: J. Grandy at April 16, 2009 3:05 AM

m/35/215/5'11

Bosu ball s/u w/ 10# medicine ball
3x15
Back Ext.
3x15
K2E
4x7
G. Mornings w/ 25# DBs
4x10
Sidebends w/ 45# plate
Calve Raises
4x15 alt. leg
1x30

*Will honor Danny WOD this afternoon*

Comment #104 - Posted by: Keith M at April 16, 2009 3:07 AM

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

3 rounds + box jumps + 4 PP

RIP Daniel, Ervin, Mark and John

Comment #105 - Posted by: dc3 at April 16, 2009 3:17 AM

We are VT
4/16/07
You shall not be forgotten

Comment #106 - Posted by: dc3 at April 16, 2009 3:20 AM

RIP Brother. Brand new to Crossfit and wondering what took me so long.

Comment #107 - Posted by: Sunny at April 16, 2009 3:33 AM

Heroes get up each day,
To dress in blue,
They patrol our streets,
Watching our cities,
Keeping us safe each day.

Making a difference,
We often over look.

How many have we forgotten?

How many are gone,
Lost in the line of duty?

We wait 'til it's too late,
To acknowledge all they've done,
To give them our respect.

The least we can do,
Is give them their due,
Before we lose another,
Hero dressed in blue.

Comment #108 - Posted by: Shane at April 16, 2009 3:38 AM

as rx'd

3 rounds + 30 BJ + 20 PP

sorry i didnt have more in the tank

Comment #109 - Posted by: Rookie - Crossfit Gold Coast at April 16, 2009 3:42 AM

Push Presses: 1st round 29.5kg, subsequent 27kg.
Jumps to 12" box.

2 rounds, 30 box jumps, 11 push presses.


F/33/62kg

Comment #110 - Posted by: lelak at April 16, 2009 3:46 AM

m/43/185

as rx'd

2 rounds,30 box jumps, 10 push press

Comment #111 - Posted by: cosmo at April 16, 2009 3:49 AM

Hey guys:
Sorry to see another new 'Hero'- will pray for the families for God's peace and comfort to be there's. S'more, Eric Gohl, anyone with more experience - I can do the pullups and box jumps, but I don't have any weights - any suggestions for substitutions for the push press? Thanks, any help is appreciated...
Stephen M/25/135/5'9"

Comment #112 - Posted by: Stephen at April 16, 2009 3:52 AM

As r'xd
Two rounds
Plus
30 box jumps
20 push press
14 pull ups

God bless the men and women who serve in uniform.

Comment #113 - Posted by: H.E at April 16, 2009 4:03 AM

3 rounds
30 box jumps
15 push press

Comment #114 - Posted by: Charbs 23/190/m at April 16, 2009 4:06 AM

48/male/6'/199/week 23 CF/week 3 Recon Ron

Rip my brothers.

Feeling overtrained 2 days in a row so yesterday did Recon Ron only. Today at least I hit the movements from Helen and Danny, as follows:

Recon Ron pullups for the day
1 set of 6 regular dips
1 set of 21 55lb db swings
1 set of 30 stair jumps second step
1 set of 10 push press 115 lbs.
Ran 1.2 miles in 10:10 including 3 x 90 sec fast intervals, otherwise recovery jog throughout.

Looking forward to rest day tommorrow.

Comment #115 - Posted by: michaelg at April 16, 2009 4:06 AM

RIP Danny,

I pushed it a little harder today for you.

4 rounds as rx'd.

Totally beat. Hands are torn up completely after this week so far. Still loving every second of it though.

-The Polish Rifle

Comment #116 - Posted by: The Polish Rifle at April 16, 2009 4:08 AM

RIP Danny,

I pushed it a little harder today for you.

4 rounds as rx'd.

Totally beat. Hands are torn up completely after this week so far. Still loving every second of it though.

-The Polish Rifle 25m/5'8/165

Comment #117 - Posted by: The Polish Rifle at April 16, 2009 4:08 AM

Danny,

Our thoughts and prayers are with you and your family.

Comment #118 - Posted by: mike at April 16, 2009 4:10 AM

Stephen - if you have no weight why not do handstand pushups as a sub. if you dont have any HSPU just do handstand holds for a certain time frame. hope this helps

Comment #119 - Posted by: Rookie - Crossfit Gold Coast at April 16, 2009 4:11 AM

Another hero WOD....sadness in my heart. Deep respect to you Danny. May your little son remember you as a hero too.

Comment #120 - Posted by: julie parisien 5'8"/163/37 at April 16, 2009 4:11 AM

Again, my heart is sad for another family.

Used 80# for push press

3 rounds + 30 box jumps, 20 push press,and 19 pull ups.

Comment #121 - Posted by: Fit Mom in CT of CrossFit Persevere (F38/125/5'2") at April 16, 2009 4:16 AM

brutal
used 26" box
2 rounds in 14:15

Comment #122 - Posted by: jason_mackensie 30/5'11"/185 at April 16, 2009 4:19 AM

#36 M
thank you for your comment and for your translation....
Im glad you delivered the message, sadly that moron may not still get it!
I was wondering why any one would post here in another language..then I realized from previous post in other langauges that its usually morons trying to make stupid comments-cowards if you will!
thanks again for taking the time to help us realize what in fact was said!

train hard ,be safe!

Comment #123 - Posted by: lisa cf Suffolk-spartanperformance at April 16, 2009 4:23 AM

CFC HSC x 2
155,165,175,185,185,190F

Comment #124 - Posted by: JoeCam 34/M/184 at April 16, 2009 4:32 AM

3 rounds + 25 box jumps

Comment #125 - Posted by: Playground Cindy (F/31/128/6') at April 16, 2009 4:32 AM

http://www.odmp.org/officer/19881-sergeant-daniel-sakai

Comment #126 - Posted by: John at April 16, 2009 4:33 AM

In my 19 years of law enforcement I've learned a couple of things.

1. Never argue with an idiot because no one can tell you apart.

2. Keep yourself strong not only mentally and physically (thank you crossfit) but ethically and morally (thank you crossfit family).

My heart to Danny, Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege and their families.

3 rounds in 19:56 (95# push press-the rest Rx)
since I had time to start a fourth round -- I did a fourth and completed in 26:32.

m/42/5'5"/165

Comment #127 - Posted by: drbeau252 at April 16, 2009 4:34 AM

RIP Danny. Fair winds brothers.

Comment #128 - Posted by: JroCk - Beach Crossfit at April 16, 2009 4:47 AM

21/m/5'9"/178

as rx'd

3.67 rounds

more next time

Comment #129 - Posted by: AnthonyG at April 16, 2009 4:53 AM

Eric - The verdict is....hell yea its harder! Dear god! I thought the two guys on the video might have been hamming it up, but nope no way! My hats off to them, by the end I was just like them...sucking AIR! I thought I was gonna meet MR PUKIE by the end of the second round while finishing up the rows.... it was awesome cant wait to do it again! Now you got a time to beat, even though its not that hard!

Tabata Craziness for yesterdays workout...
Pushups for 8 rounds, situps for 8 rounds, HSPU for 8 rounds, and rowed 2500M for time....

It was fun needless to say... Hope all is great with my brothers and sisters! Cant wait to back to 100 percent!!

Comment #130 - Posted by: onefastbird21 at April 16, 2009 4:57 AM

2 rounds as rx'd. so much harder than it looks.
#98 if you have a problem with drug legislation then criticise legislators. This guy enforced the laws, as he should as a policeman. He didnt make them. What are you going to achieve by saying 'he got what he deserved?' Nothing. You are criticising the wrong person.

Comment #131 - Posted by: Tom 19/m/5'11/74k at April 16, 2009 4:57 AM

Mark: @ 95# 3 rounds

Theresa: @ 72# 2 rounds plus 30 BJ + 16 PP (finished to 20 PP)

Comment #132 - Posted by: Mark & Theresa at April 16, 2009 5:00 AM

Matt: as rx'd, 2 rounds +box jumps + 19 push press
Holly: 45#, 20"box, 2 rounds + box jumps + 15 push press
Cindy: 29#, 10" box, 3 rounds + box jumps + 17 push press

My condolences to the loved ones of the heroes killed in action. God bless.

Comment #133 - Posted by: Matt, CrossFit Orange at April 16, 2009 5:08 AM

Jeremy & I at Plattsmouth Comm Ctr this morning.

3 rounds
Dave = 1st round as rxed; 2nd round dropped weight to 95
Jeremy = 1st round dropped weight to 95

did 3 rounds in 17:30/Jeremy in 18:15

no more

Going to the L1 Cert at Blauers' this weekend in VA. So looking forward to this.
Big thanks to the guys (Joe, Ricky, John) at Crossfit Omaha for the help & support.

Dave
M/33/205/72"

Comment #134 - Posted by: Dave at Offutt at April 16, 2009 5:09 AM

As a fellow SWAT officer, my hat goes off and my heart goes out to the Oakland PD SWAT team and their families. It seems like such a meager tribute for such a tremendous loss, but the HERO WOD's are the least we can do to remember our fallen brothers. Thank you Crossfit for creating the media outlet that allows us to remember and honor these great men and women.

Semper Fi!

Trooper Brian Walker
Indiana State Police
Emergency Response Section/Team 1

Comment #135 - Posted by: Walker at April 16, 2009 5:13 AM

This will be for all of my brothers lost in those tragic events.

Rest in peace Warriors.

Tim Bayler
Snohomish County Sheriff's Office Honor Guard
Snohomish County, Washington

Comment #136 - Posted by: Bigpig/m/34/6'06"/203 at April 16, 2009 5:20 AM

RIP Danny

Comment #137 - Posted by: Tex at April 16, 2009 5:28 AM

M/41/5'11"/185

inadvertently modified:
30 box jumps, 18"
20 push press, 115# first rnd, then 105 for remainder
30 push-ups (?!--but a killer after the push presses)

2 rnds + 30 box jumps + 13 push press

F/38/5'6"/140

modified (intentionally):
30 box jumps, 18"
20 push press, 75#
10 kipping pull-ups

3 rnds (didn't push it)

Comment #138 - Posted by: nutfam at April 16, 2009 5:30 AM

RIP Danny. My thoughts, condolences and prayers are with you and your family

Comment #139 - Posted by: swissmiss at April 16, 2009 5:37 AM

4 rnds even subbed with 18" bench jumps. This was one killer of a WOD.

Comment #140 - Posted by: Tyler Scott at April 16, 2009 5:37 AM

M/44/6'/170
3 rounds. dropped PP to 105# 2nd rd and 95# 3rd rd. all broken rounds except box jumps.

Comment #141 - Posted by: RAR at April 16, 2009 5:39 AM

28/6'8"/215

3 rds + 30 + 15

Comment #142 - Posted by: Stretch at April 16, 2009 5:40 AM

My prayers are for your peace and encouragement today Jenni and Jojiye.

F/35/5'9"/135
3 Rounds + 20 box jumps
60# push press
20" box

Comment #143 - Posted by: sassymomma at April 16, 2009 5:50 AM

RIP Danny

3 rounds + 30

Comment #144 - Posted by: Jim G-ville at April 16, 2009 5:51 AM

Re: Comment #98 - Posted by: aasdfadf at April 16, 2009 2:00 AM

aasdfadf, you classless numbskull. not only is your post offensive and brainless, but (apparently) you didn't have the presence of mind to stay anonymously brainless.

http://www.kellamband.net/Allumni_Bio_Listing05.htm

scroll down to the 12th entry to find his identity (email embedded in his post).

Comment #145 - Posted by: justice at April 16, 2009 5:51 AM

Comment # 36 I think you should keep your comments about the educations of other countries to yourself, considering the state that yours is in. Something about glass houses and stones comes to mind!

Comment #146 - Posted by: kevin at April 16, 2009 5:53 AM

RIP

Rx'd
4 rounds, barely

Comment #147 - Posted by: amped 34/M/190/6' at April 16, 2009 5:53 AM

I'm an other Québécois and I want to tell you guys and gals that the first person who posted in french (I also speak french) doesn't represent us. He is indeed a moron and sadly stupidity exists in all country. Crossfit is increadible, keep on sweating and honour the heroes that serve abroad and back home (like Danny), independtly of your political view. They did not choose to be where they are when destiny hits, they only serve bravely.
(Abroad, we lost a trooper in Kandahar Afghanistan - Karine Blais)

To Danny and all the brave ones!

Comment #148 - Posted by: Guillaume at April 16, 2009 5:55 AM

M/46/6'/175/7500'

2 rounds, nothing left

RIP Danny

Comment #149 - Posted by: bckcntryskr at April 16, 2009 5:58 AM

Humbling. Scaled down to 95 lbs

Two.

Godspeed.

Comment #150 - Posted by: Hale at April 16, 2009 5:58 AM

RIP Brother. Had to two to honor the fallen
4rnds

Helen: 18:50

Comment #151 - Posted by: Brian I at April 16, 2009 6:01 AM

rip man, hope i get to meet you one day

time to conquer

Comment #152 - Posted by: jaws at April 16, 2009 6:02 AM

m/31/5'9"/169

rip Danny!!!

as rx'd 3 rounds + 30 box jumps

Comment #153 - Posted by: elliott at April 16, 2009 6:08 AM

Rest in Peace Daniel Sakai, Ervin Romans, Mark Dunakin & John Hege.

May the good Lord watch over Jenni, Jojiye and the rest of the families.

I will do my best today.

God bless,
Jeff

Comment #154 - Posted by: Jeff - Bucks County at April 16, 2009 6:09 AM

M 34 / 175 / 6'2.5"

As RX'd
3 rounds
+30 box jumps and
13 push presses

Comment #155 - Posted by: Lehti at April 16, 2009 6:09 AM

Hey Stephen sorry i couldn't post earlier but "the machine" Rookie safe the day...i know that you Stephen can't perform handstands push-ups i don't reemember that very well but you can help yourself you can elevate your legs on the box and then elevate your hip more than your feet (way much more) i think un the fact section you will find a guide...sorry bro if i couldn't be helpfull my english is limited....big hugs

Comment #156 - Posted by: s'more at April 16, 2009 6:14 AM

Heart breaking to see so many new hero workouts ... Please remember 21 yr old Canadian trooper Karine Blais who was killed by a roadside bomb in Afghanistan on Monday. RIP....

Comment #157 - Posted by: Andrew Burns at April 16, 2009 6:16 AM

75lbs. for pushpress

2rounds+ 30 box jumps + 20 pushpress + 12 pullups

Many thoughts and prayers for all the families of our fallen heros!

No gas left in the tank!!

Comment #158 - Posted by: Momof3 at April 16, 2009 6:16 AM

Thoughts and Prayers to all those who have lost in this tragedy.

RIP Daniel Sakai, Ervin Romans, Mark Dunakin & John Hege.

Comment #159 - Posted by: mike in the ro at April 16, 2009 6:23 AM

RIP in Danny. Thank you for your service.

Comment #160 - Posted by: Houston Hammer at April 16, 2009 6:24 AM

3 rounds plus 22 BJ. Did anyone else find this extra hard after the previous two day's workouts? Still enjoyed this one!

RIP Danny

Comment #161 - Posted by: Ad Con at April 16, 2009 6:24 AM

149 5'7.5" 34 yom

as rx'd- 3 rds + 30 box jumps + 14 push presses

pullups were chest to bar

shoulders were cooked going into this from 155lbs cleans and push jerks wod 2 days ago-

RIP and thoughts are with your family!

Comment #162 - Posted by: mike d at April 16, 2009 6:25 AM

3 Rounds as Rx'd

Wanted to get 4 but after that first round of pushing it just a little too much...I reset my goal to finish 3.
I am usually jumping 18" but made it a 24" today, huge difference but better. Also only used rings to do pull-ups.
RIP Danny

Comment #163 - Posted by: Gabriel Wright at April 16, 2009 6:25 AM

Hey all, I'm pretty new to CrossFit. I've been doing the workouts off and on for a few months, but now I'm trying to keep up with them everyday because I anticipate entering the DC Police training academy in June after I graduate. Anyway, I have a question...

My college's gym equipment makes it difficult to do kipping pull-ups, what if I subbed burpees for the pull-ups?

Comment #164 - Posted by: S Dot at April 16, 2009 6:25 AM

Second day of crossfit...and I did 3 Rounds? Meh...but I had to not use 155 lbs..I just did the smallest bar :-)

Comment #165 - Posted by: Claire at April 16, 2009 6:27 AM

28/m/192

Subbed 22 in box
3 rds + 30 box jumps

Comment #166 - Posted by: R_Spad at April 16, 2009 6:31 AM

31/m/5'10"/210

as rx'd
3 rounds

R.I.P. Sergeant Daniel Sakai, Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege

Comment #167 - Posted by: D Craig at April 16, 2009 6:33 AM

Subbed 75# push-press due to SLAP tear.
4 rds + 11 box jumps

An honor to pay tribute to Danny.

Comment #168 - Posted by: Davis at April 16, 2009 6:35 AM

3X

30 box
20 push press
20 pull ups

22 minutes

Comment #169 - Posted by: kristian at April 16, 2009 6:38 AM

More Pull-ups!!!...I'm a crossfit newbie and the pull-ups are rocking me.

Comment #170 - Posted by: GJW at April 16, 2009 6:39 AM

2 rds + 19 pull ups

Comment #171 - Posted by: SLAP at April 16, 2009 6:39 AM

2.5 rounds

20" plate-stack jumps
40-kg PP
kipping pull-ups

Did sets of half-rounds (15/10/15) instead. Good sleep but worn-out from this cycle.

Comment #172 - Posted by: Joe M. 28/m/5'10"/150# at April 16, 2009 6:39 AM

33/M/5'10"/196

weight rx'd, scaled to half the reps, my met con needs it

5 rounds -2 reps

Comment #173 - Posted by: Chris P at April 16, 2009 6:44 AM

m/5'3"/160/29

brutal

3 rds + 4 box jumps

my left shoulder is PISSED! the presses followed by the pulls were mean. and of course I had one bad box jump with a toe-catch and now I have giant shin-scrapes and bruises to remind me of Danny. what a tough wod and what a motherf@kin' tough week. It sucks that the the harshest wods seem to be inspired by the passing of certain bada$$es. My dad was and step-dad is a cop for over 25 yrs, just glad I never had to deal with losing anyone close. Thanks to those who serve.

rookie--killer work man
eric gohl--get it man
s'more, herm, onefastbird, playoff beard and all the rest kill it!

Comment #174 - Posted by: fat tony at April 16, 2009 6:48 AM

I was gonna drop the issue but comment #98 was horrible. Sgt Danny and his fellow officers had courage and honor beyond anything aasdfadf could ever hope for. Learn some respect you little punk. All vengeance is Gods, and one day you will figure that out.

Thanks Danny for your sacrifice. Your family is in our prayers here.

Comment #175 - Posted by: Alex Burroughs at April 16, 2009 6:57 AM

bw 165

3 rounds as rx'd (29 pullups short of 4 rounds)

Comment #176 - Posted by: paulw at April 16, 2009 7:07 AM

hot damn that WOD was killer

3 rds + 30 jumps + 10 PPs (right shoulder is upset)


I don't know you Danny, however, I know what you did on the daily for the squad and for that I applaud and respect you. My heart and prayers go out to not just the Sakai family, but the others that served valiantly by your side.

Great men are never forgotten...

*GOOD HEROS AS RX'D*

Comment #177 - Posted by: jpizzle at April 16, 2009 7:09 AM

I didn't do this hero workout any justice. I had nothing in the tank. I had to freaking partition my push ups during the warm up!!... but hey no excuses.

As RX'd except for 60# assistance on pull ups

2 rounds + Box Jumps + PP + 11 PU

*shaking head in disappointment*

31/m/6'6"/CF Start Jan 2009 - 250#/Current 241#
-"Its changing me.. I am becoming"

Comment #178 - Posted by: thenine at April 16, 2009 7:14 AM

I was hoping for 5, read the comments, hoped for 4.

As Rx'd 3 rounds and 30 box jumps. WOW. I need to push myself harder the next time on this hero WOD, I'm sorry but the box jumps were a real gasser.

RIP Danny, Ervin, Mark, and John.

Comment #179 - Posted by: ChadWHall M/21/6'1"/178 at April 16, 2009 7:16 AM

In honor of Danny- Prayers to his family.

Tough workout had to dig down deep to finish.

2 rds, 20 Push Press.

Comment #180 - Posted by: kurtGP-46-154 at April 16, 2009 7:19 AM

Kevin #149

First and foremost, I am Canadian. I referred to Québec as a country because of the separatist movement. In many parts of the province, people do not learn English until they reach high school. Maybe the subtleties of the last phrase of my post #36 make sense to you now. Guillaume #151 appears to get it.

Comment #181 - Posted by: M@ at April 16, 2009 7:25 AM

Feel like a total sissy today on this one. 1 Round +box jumps, push press and 10 pull-ups.

The Push-Press killed me. My shoulders are still coming along and I had to break them up into sets of 5 on the first round and then was getting 3-4 before failing on the 2nd round. My pull-ups are still coming along. I can say though I am back to feeling like I am in fighting form. We had two structure fires on Tuesday night/Wednesday morning and I pulled all kinds of ceiling with out any fatigue. Thanks Coach!

Comment #182 - Posted by: firemanChris at April 16, 2009 7:30 AM

Sad to see anothed Hero WOD. RIP Brother. I hate seeing good people suffer from actions of the scum of society. Today was fod you Danny. 2rds+30bj+20pp+26pu So close fo that third round. I had two bouts of tachacardia to deal with! Surgery on Monday should fix that. Seems like box jumps almost always triggers it. Semper Fi

Comment #183 - Posted by: Dustin Stalter 30/70/205 at April 16, 2009 7:31 AM

3 Rounds + 30 Box Jumps and 17 PP
1-4:11
2-5:41
3-5:49
4-4:27

Comment #184 - Posted by: nick M/25/202/6' at April 16, 2009 7:33 AM

Finished one round and got 26 box jumps on the second. The push press killed me, did it at 75 lbs. Assisted pull ups, still sore from Helen.

Comment #185 - Posted by: Tate Postnikoff at April 16, 2009 7:45 AM

Coach Glassman,

Thanks for honoring these officers with a WOD dedicated to them. I had the honor of escorting Sgt. Daniel Sakai from the Chapel of the Chimes mortuary in Hayward, to the Oakland Coliseum. That day will live in my memory forever. May the good Lord watch over and protect his wife, and their 4-year old daughter.

To my brothers and sisters who serve and protect: be safe, train hard!

Greg

Comment #186 - Posted by: Greg/M2 at April 16, 2009 7:48 AM

Didn't want to scale it because it was a HERO WOD but decided that one more round would be better.

Used 95# for push press, 3rds.

:25 left on watch, nothing left in tank.

Unfortunately, I see another HERO WOD coming for the three Pittsburgh officers slain on April 4th.

Rest in Peace fellow Warriors. May God be with you, your families, and your departments.

Comment #187 - Posted by: BigPig/m/6'06"/203/35 at April 16, 2009 7:52 AM

A salute to Sergeant Daniel Sakai, Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege and may God bless your families. Gone, but never forgotten!

48/M/5'10"/219
3 round RX + 30

Comment #188 - Posted by: Shawn at April 16, 2009 7:55 AM

I would like to clarify something here. QUEBEC IS NOT A COUNTRY. It's part of Canada. Keep the separatist rhetoric out of this forum please. You embarrass me as a loyal Canadian citizen posting that Quebec is a country. You have more rights than most people in comparison to the rest of the world. You have no clue how lucky Francophone society even is, being in this country. Most other nations would have destroyed any sense of your heritage and identity a long time ago. Don't forget you have the largest federal transfer payments out of any other province in the country. The rest of us outside Quebec have been financing your way of life for a very long time, you think the referendums come free of charge?. The sure arrogance of your society in wanting so desperately to be recognized as French state or country is insulting to our for fathers who struggled to found this great country. I will be the fist to admit that the French haven't always had it easy throughout Canadian history. I am French myself and it angers me to see this crap ever being brought up in a hero WOD. Move forward and let the past be the past. We need to work together to forge a brighter future for the generations that is behind us.


Honor a good man who gave up his life in the service of his state and country.

I apologize for high jacking this section. I am one to speak my mind.

WOD

4 Rounds Rx'd. I ending up tearing my hand open on the 3rd round and really slowed me down.

Comment #189 - Posted by: Jordan Wright at April 16, 2009 7:57 AM

wow!

2 rounds plus:

30 box jumps
20 push press
26 pullups

Comment #190 - Posted by: Cliff at April 16, 2009 8:00 AM

Not exciting and not proud to do this but motivated and will push through...for my brother's in the Eastbay as fellow officer who coldnt be there for the funeral..this one is even more special..

Comment #191 - Posted by: joe at April 16, 2009 8:05 AM

3 2/3 rounds with 10 pullups

Comment #192 - Posted by: ferb44 at April 16, 2009 8:07 AM

Jordan Wright #190

I completely agree.

Comment #193 - Posted by: M@ at April 16, 2009 8:10 AM

RIP brother...

As rx'd

2rds + 10 box jumps

Comment #194 - Posted by: Rob Young at April 16, 2009 8:11 AM

Fat Tony, unfortantly I wont be able to attack todays WOD, I injured myself a few weeks ago playing baseball...so pull ups are out of the question for a lil bit, but I have a funny feeling I will be back in action soon, it already feels a million times better! But I'll be sure to kick whatever the ars of the WOD I do pick!!

GOOD JOB with the shin lol I do that sometimes and it hurts!

Comment #195 - Posted by: onefastbird21 at April 16, 2009 8:12 AM

God Bless you Danny and family

Pony- Cookie had a super idea. Pack all your CF brothers and sisters in your bag tonight. We are with you in thought and prayer!
Erin

Comment #196 - Posted by: In8Girl at April 16, 2009 8:14 AM

What a tragic event and loss of life. You guys will not be forgotten. My thoughts and prayers are with all the family members of those fallen heroes. I am two weeks post-op into my shoulder surgery and will hit this as soon as I am physically capable. Gods speed!

Comment #197 - Posted by: Tommy LPD SWAT at April 16, 2009 8:19 AM

RIP Guys~

Hit this one hard. This was a tough 3 days but nothing compared to what our warriors and heros go through day in and day out. The pain from my torn hands is nothing compared to the pain they went through or the pain their families are going through. It is an honor to do these WODs in their memory.

3 Rnds as Rx'd

M/24/184

Comment #198 - Posted by: Pete_ Rockland, NY at April 16, 2009 8:23 AM

M/162/26

It is so unfortunate to read about the tragic deaths of such fine men! May God bless these families and be their refuge in this time of need!

"Danny" as rx'd:

5 Rounds in 19:58

Comment #199 - Posted by: CalebG at April 16, 2009 8:24 AM

This was a tough one Danny, thank you for all you have given. You have rose to the status of "Some who gave all".

2.5 Rounds Modified

30 Bench Jumps
20 Push Jerks @ 95lbs
30 Pull Ups with Gravitron at level 14

3 Rounds in 24:46.

I need some advice, is it better to go to BrandX or modify as needed? Im am a beginner but have my military mentality of sucking it up. I want to tough out the Main Site WOD instead of going to Brand X, no matter how long it takes me.

Comments anyone?

Thanks Again!!

Comment #200 - Posted by: Bruce at April 16, 2009 8:36 AM

My prayers go out to all of the families, friends, and co-workers. Also to the civilians that administered CPR to Sergeant Dunakin and Officer Hege.

Two new hero's in one cycle is too much! I will do my best to honor Danny tomorrow.

Comment #201 - Posted by: Sharon Miller at April 16, 2009 8:36 AM

2 rounds + 6 push press.

I actually warmed up for 20 minutes today instead of my usual 5. Felt sooooo much better during the workout.

Limiting factor was grip on pullups. I recently modified my grip so my skin doesn't bunch up on the bar. This has stopped my hands from tearing, but it requires a stronger grip.

Comment #202 - Posted by: Latham Fell M/28 at April 16, 2009 8:37 AM

3,2,1.... go!!!!!!!

Subbed the following:

leg extensions x 12 (strict negative) 45 lbs
push ups on knees x 4 (all I can do at the mo)
crunches x 10

Got 6 good rounds in. GET SOME! RAAAAAAAAAAAAAAR! I'm pretty pumped now!

Comment #203 - Posted by: GFH at April 16, 2009 8:37 AM

23/m/6'0/187ish

3 rounds, 30 box jumps, 20 PP (last one right when the timer went off)

Brutal....

Comment #204 - Posted by: Corey at April 16, 2009 8:40 AM

Four officers killed! Well, I sure hope the defendant’s rights have been respected.

Comment #205 - Posted by: JJ in Austin at April 16, 2009 8:42 AM

2 rounds, 30 Box Jumps, 20 Push Presses right at the buzzer (2.67 rds).


First morning workout (7:30am) in quite a while. Definitely a tough workout, especially following the last 2.

Comment #206 - Posted by: Drew M/23/170/6' at April 16, 2009 8:50 AM

3 Rounds, this one was harder than it looked.

Comment #207 - Posted by: Edwin 26/M/68"/170 at April 16, 2009 8:51 AM

In honor of Danny and the other three officers. Thank you for your sacrifice.

M/50/5'11"/174

sub'ed bench jump and 95# push press:
10 pull-ups short of 3 rounds.

F/50/5'6"/135

sub'ed short box, 45# push press, 20# assist pull-up:
couple of pull-ups short of 4 rounds.

Comment #208 - Posted by: Kevin C. at April 16, 2009 8:57 AM

as rx'd
2 1/3 rounds

This one hurt.

God Bless Danny.

Comment #209 - Posted by: DJD at April 16, 2009 9:05 AM

m/29/183

3 rounds
+30 jumps
+20 push press
+16 pullups

should haver pushed to get the 4th finished, but I was gassed!!

Comment #210 - Posted by: Scott at April 16, 2009 9:06 AM

Sorry to be off topic, but I saw a video in the exercises section a while back with a bunch of guys doing variations on weighted pullups, with vests and plates and kettlebells and stuff, but I can't for the life of me remember what it's called!

Can anybody help?

Comment #211 - Posted by: Patrick at April 16, 2009 9:07 AM

god bless

3r + 30 +13

Comment #212 - Posted by: Silvs at April 16, 2009 9:08 AM

M/35/190

Thought I would try something different

biked 3.32 miles
50/40/30/20/10 pushups/pullups/dips
biked 3.32 miles

Comment #213 - Posted by: seans at April 16, 2009 9:10 AM

Greater love has no one than this, that he lay down his life for his friends. Thank you for your love, Daniel, Ervin, Mark, and John. God bless your families.

M/20/6'7"/200

3 Rounds. Subbed box jumps for squat x 50

Comment #214 - Posted by: Ryder at Baylor at April 16, 2009 9:10 AM

Day 3
Thank you Danny and family. You are in my prayers.

3 rounds and 16 box jumps as rx'd.

Comment #215 - Posted by: slob55 at April 16, 2009 9:11 AM

4 rds.. for danny. I had to go over 20 min by 36 seconds because I wasnt about to let 6 pullups stop me.

Comment #216 - Posted by: JReece at April 16, 2009 9:15 AM

4 Rounds as Rx'd.

Comment #217 - Posted by: Tyler D at April 16, 2009 9:15 AM

37 M 6' 162#

rx'd

3 rounds
+ 30 box
+ 15 PP


Comment #218 - Posted by: CrossFit Refugee at April 16, 2009 9:20 AM

8 pullups shy of 2 full rounds. first morning workout in a while...

RIP Danny.

Comment #219 - Posted by: gino at April 16, 2009 9:22 AM

Patrick #212

Is it this one?
http://media.crossfit.com/cf-video/CrossFit_WeightedPullups.mov

Comment #220 - Posted by: M@ at April 16, 2009 9:23 AM

God Speed...

4rds.

Comment #221 - Posted by: Krista Colson at April 16, 2009 9:24 AM

To Ervin, Mark and John thank you for your service and ultimate sacrifice. For all other LEO, MIL and Firrefighters, please be safe and make it home to your loved ones. You are our front line defense.

3 rds 30 BJ 5 PP
as RX'd

30/10,5,5/30
30/5,5,5,5/15,3,2,5,5
30/7,6,4,3/15,5,5,5
30/5

Erased my splits so I can't compare. I wasn't sure about doing the 115# PP because of my shoulders. They started hurting again after 30 MU's the other day. But since tomorrow is a rest day and today was a new Hero WOD I sucked it up.

Comment #222 - Posted by: Jim D. 48yom 165# at April 16, 2009 9:25 AM

3 rounds + thru to 5 push press. 2nd round I had to use band assist for pull ups because I was down to 1 at a time. Daggummit. I hate not doing as rx'd.....grrrr.
Had a talk with DH last night about how little respect our good law enforcement officers get, and how little they get compensated. Big kudos to crossfit for keeping us aware of good strong people out there. Gone, but their spirits are not forgotten.

Comment #223 - Posted by: julie parisien 5'8"/163/37 at April 16, 2009 9:26 AM

"Danny" as rx'd
4 rounds + 30 jumps, 20 presses, and 2 pull-ups

Tough workout, a good way to honor a fallen hero

-Drew

Comment #224 - Posted by: Drew H - M/21/6'0''/184 at April 16, 2009 9:28 AM

WU .5 mi. walk
WOD
3 rds and 7 box jumps

Comment #225 - Posted by: TJF at April 16, 2009 9:30 AM

M/25/6'1/175

As rx'd:

2 Rounds + 30 BJ & 5 PP

PP, as usual, was the limiting factor for me. There's no beating around the bush: if I'm going to improve on most WODs, then I need to keep getting my presses up.

Comment #226 - Posted by: sbvaneria at April 16, 2009 9:30 AM

My heart is so heavy over the supreme sacrifice given by Sergeant Daniel Sakai, Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege and others who were slain before them for us and for our families. I grieve over the comments made by some here. I ask you to read again what LTC (RET) Dave Grossman said on sheep, wolves and sheepdogs. (Thank you Crossfit One World for this). http://crossfitoneworld.typepad.com/crossfit_one_world/2009/03/rest-in-peace.html

Comment #227 - Posted by: michaelchasetx 56y/74"/236# at April 16, 2009 9:33 AM

My shoulder hurts i'll be carefull with "Danny"...it will be not my 100% but i'll hit it to honored a HERO...

My goal 3 or 4 rounds

Big hugs to the FRAT love you all...you are the best of the best

Comment #228 - Posted by: s'more at April 16, 2009 9:34 AM

3 rds + 30 box jumps, 20 push press, 20 pullups.
Could do better on this one - was doing quasi-dead hang pullups on squat rack machine at some points due to PU bars being occupied.

Comment #229 - Posted by: Tito M/6'2"/200/30 at April 16, 2009 9:36 AM

M/32/5'7/168

As rx'd.

Tougher to do then I thought it was gonna be.
Figured 4 rounds would have been accomplished...
Came up short.

3 rounds plus the 30 box jumps and 10 push presses. In 19:46. Wouldnt have gotten the bar back up again before 20 min!

I did "Helen" in 9:54, which was 2 seconds faster than last time... I was hurting on her as well.

Awesome three days of workouts. Just awesome.

Comment #230 - Posted by: Caleb_0369 at April 16, 2009 9:38 AM

24m/6'/180

As Rx'd

3 Rds + 30BJ + 20PP + 6 PU

RIP Danny

Comment #231 - Posted by: Bong Bong at April 16, 2009 9:39 AM

sub 20 dead hang pull-ups

2 rds + BJs + PPs + 14 PUs

rip danny

Comment #232 - Posted by: tom a at April 16, 2009 9:40 AM

f/42/113/5'

"Danny"

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

(did 80 lbs push press, all else as Rx'd)

3 rounds plus 22 box jumps

Rest in peace Danny, Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege.

My deepest condolences to all the family and friends affected. May God give you strength thru these tough times.
stay safe!

Comment #233 - Posted by: lisa cf Suffolk-spartanperformance at April 16, 2009 9:42 AM

4 rounds as rx'd, great workout. RIP.

Comment #234 - Posted by: adam_usn (m/22/163/5'9") at April 16, 2009 9:43 AM

M/33/155/5´9"

3 rounds plus 30 box jumps and 20 Push press

Comment #235 - Posted by: AndySWE at April 16, 2009 9:51 AM

3 rounds

Ripped hands and hand maintenance.

CrossFit Virtuosity has a great Blog series at:

http://www.crossfitvirtuosity.com/blogs/articles/18-articles/154-ive-got-to-hand-it-to-you

Comment #236 - Posted by: Michael F. at April 16, 2009 9:51 AM

as rx'd

2 rnds + BJs + PPs + 4 PUs

That was harder than I originally thought

Comment #237 - Posted by: TPD M/26/6'0/185 at April 16, 2009 9:52 AM

3 rounds + 30 box jumps + 3 Push Press

scaled to 75# Push press - my back couldn't take the 115# overhead today.

Comment #238 - Posted by: Boss - M/30/6'/160# at April 16, 2009 9:55 AM

There is much to be grateful for in this country. Thank you to Crossfit for helping us remember and honor these selfless people.

As Rx'd: 2.5 rounds(all boxjumps, 10PPs)

47m 205# 6'0"

Comment #239 - Posted by: Jim Evans at April 16, 2009 9:57 AM

As rx'd

3 rnds + 30 boxjumps

Loved it!!!

Comment #240 - Posted by: james at April 16, 2009 9:58 AM

Any suggestions on what to sub for pull ups? bicep tendon/forearm is thrashed from other training and can't grip and pull. Thoughts?
thanks chad

Comment #241 - Posted by: Chad at April 16, 2009 9:58 AM

2 rnds + BJs + PPs + 25 PUs

Comment #242 - Posted by: Rosser at April 16, 2009 9:58 AM

f/25/5'0"/122lbs

3 rounds + 10 box jumps

23" box, 56lb PP, band assisted pullups

Comment #243 - Posted by: Jocelyn R at April 16, 2009 10:01 AM

Sgt Dan Sakai lived 5 houses from me. I'm also a Police Officer in the Bay Area Police. I did not know him as well as I would have liked to. By all accounts he was one of the friendliest guys you could meet, always with a smile on his face. Loving father and husband, SWAT team leader, former K9, OPD's rifle trainer, and consummate professional, he died attempting to put away a true predator and monster of society (as mentioned DNA matches Lovelle Mixon to a rape case with a 12 y/o victim, is tied to a previous homicide, and had obviously just killed two cops). Thank you for standing in the breech and facing the enemy when others could or would not. Dan you will not soon be forgotten my brother! Our prayers and support continue to be with the family and loved ones of the 4 who were lost.

Thank you Crossfit for being the classy outfit that you are.

Let us all honor them even in a small way such as this by hitting this WOD with everything we've got. This one is for you Sarge!

Comment #244 - Posted by: JoeK at April 16, 2009 10:05 AM

M/32/225

30 box jumps
20 PP
20 PU

3 rounds + 30 box jumps + 10 PP

Comment #245 - Posted by: Brian at April 16, 2009 10:07 AM

25/m/5'11"/205ish

3 rounds + 30 box jumps + 20 push press + 17 pull ups

Comment #246 - Posted by: Nickosaurus at April 16, 2009 10:08 AM

m/41/160

2 rounds + 15 box jumps

PP was with 95lbs.

man that's a lot of PU this week.

Get some!

Comment #247 - Posted by: Brian at April 16, 2009 10:10 AM

m/38/193/70

CFWUx3, reduced PU and dips

WOD: Not as Rx - no 24" box avail, so jumped on 18" bench

AMRAP 20 min of
18" bench jump x 30
115# Push press x 20
pullups x 30

3 rounds, 30 jumps, 15 PP

Comment #248 - Posted by: ScottE at April 16, 2009 10:12 AM

It makes me sick how this country is becoming a haven for criminals. SGT Sakai was killed doing his job. Some black criminal kills 4 law enforcement officers including SGT Sakai and his "people" are protesting in the streets about how this CRIMINAL's civil rights had been violated and how he was treated unjustly. (The man was shot and killed) I honor SGT Sakai and thank him for his service. I wish he could have had the privilege of killing that man that took his life. It would have been one less mouth in the welfare line.

Comment #249 - Posted by: Murph.C at April 16, 2009 10:19 AM

Male/27yrs/6'0"/172lbs

"Danny"

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

5 Rounds +30,+20,+22

First round unbroken at 1:44, but my form felt really sketchy.

Thank you for your service Sergeant Sakai, and my sympathy and condolences to the Sakai family for their loss.

Comment #250 - Posted by: JacobSZ at April 16, 2009 10:20 AM

M/235/6'2''/22
4 rnds 30 box jumps, 2 PP

see you back in the real world danny

Comment #251 - Posted by: andres solis at April 16, 2009 10:21 AM

F/38/5'4"/139.5/139.5/139.5 ugh!

Such a shame for those officers and the ones in Pittsburgh.

Scaled to BrandX pack, but did in 15 minutes bc I am doing it during lunch.
Pack:
Complete as many rounds in 20 minutes as you can of:
20 inch Box Jump, 30 reps
95 pound Push Press, 20 reps
30 Pull-ups

women - 65#

2 pullups shy of 2 rounds.

Comment #252 - Posted by: Camille at April 16, 2009 10:24 AM

2 rounds plus half of each

Comment #253 - Posted by: Jeff 21/5'7/150 at April 16, 2009 10:28 AM

As rx one round and 6 push press

Comment #254 - Posted by: Jason at April 16, 2009 10:31 AM

M/41/6'3"/229

BrandX pack modified:
22" Box Jump (weight bench)
95# Push Press
30 Pullups (Assisted)

2 rounds + 30 box jumps + 11 push presses.

Comment #255 - Posted by: EdG at April 16, 2009 10:38 AM

Did yesterdays wod, running behind on my workouts.
wod done in 12:36
not my best time, but enjoy this wod every time !

Comment #256 - Posted by: gale at April 16, 2009 10:38 AM

Subbed tuck jumps, btw.

My prayers go out to the families and friends of these guys who placed themselves in harm's way answering a call.

Comment #257 - Posted by: Camille at April 16, 2009 10:38 AM

These new WOD's are a painful reminder of the men & women putting their lives on the line for our safety.

"A hero is no braver than an ordinary man, but he is brave five minutes longer."
Ralph Waldo Emerson

Comment #258 - Posted by: Brett at April 16, 2009 10:42 AM

Gods speed Danny.. Our Prayers are with you, yours and your fallen brothers.

500m Row
ROM's

WOD
4rds

My nagging knee kept me from being able to do full Box Jumps after the first rd, I did step ups to full hip extension as fast as I could instead... Slowed me up alot. My heart wanted to explode doing this WOD.

Get some, Go again!

Comment #259 - Posted by: DJ at April 16, 2009 10:45 AM

C: "3" rounds. 95# PP because my right shoulder is whoa sore. I think from the ring dips last weekend, it's been sore all week. Stopwatch got screwed up too, so "3" rounds in "18" minutes.

B: "3" rounds in "23" minutes ^relative to my time. 95# PP as well.

Comment #260 - Posted by: Go Blue Hens at April 16, 2009 10:46 AM

33/m/215/6'5"

3 rounds with 8 seconds to spare.

Comment #261 - Posted by: Corey at April 16, 2009 10:49 AM

why did 2.25 miles feel like 5 today? That was U - G - L - Y

Comment #262 - Posted by: Sparky/33/M/5'5"/210 at April 16, 2009 10:50 AM

m/30/5'10/205

RIP Danny

As rx'd: 3 2/3 rounds

Comment #263 - Posted by: Chris W. at April 16, 2009 10:53 AM

4 rds as rx'd. RIP Danny. Thank you so much for your service to the community.

Comment #264 - Posted by: Larry Pastor at April 16, 2009 10:53 AM

m/39/200

10 pullups short of 2x...crap.

Comment #265 - Posted by: Clayton at April 16, 2009 10:56 AM

M/45/5'11"/190

4 pullups short of 3 rounds.
20:13 for 3 rounds.
RIP Danny

Comment #266 - Posted by: Ken at April 16, 2009 10:57 AM

3 rounds + 30 Box Jumps + 5 Push Press

RIP Sergeant Sakai, much respect...

Comment #267 - Posted by: Arthur m/34/5'11"/171 at April 16, 2009 10:59 AM

Scaled "Danny" down a bit

AMRAP in 20 min of:

30 box jumps, 17" box (its all my gym had)
20 95lb push press
30 pull-ups/ring rows (rd 1 20pu/10rr, rd 2 15pu/15rr, rd 3 10pu/20rr)

3 rounds + 30 box jumps & 5 push presses

m/24/5'9"/150

RIP Danny

Comment #268 - Posted by: mncross at April 16, 2009 11:01 AM

38m/6/183

as rx'd ctb

3 rounds + 13 box jumps

Comment #269 - Posted by: Dan - CrossFit Bucks at April 16, 2009 11:02 AM

m/20/162/5'9"

3 rounds + 30 box jumps.

Comment #270 - Posted by: JohnFahn at April 16, 2009 11:09 AM

btw: 159

4 rounds + 30 box jumps & 4 push presses

w/ recycling bin jumps, 95# push press and sit ups subbed for pull ups(strained back muscle)

Comment #271 - Posted by: Seth c at April 16, 2009 11:09 AM

Ended up breaking into push jerks instead of push presses...

3 rounds

m/38/5'10"/168

Comment #272 - Posted by: mwunderle at April 16, 2009 11:10 AM

M/43/183/5'9"
As Rx'd - 3 Rds plus 30 BJs

Comment #273 - Posted by: Alan at April 16, 2009 11:13 AM

almost two rounds

1 round + 30 box jumps + 20 PP + 24 pullups

21:10 to complete 2 rounds

80# PP
used the shortest of the three boxes available, so maybe 18 in
free hanging pullups, still can't kip yet
had to take breaks on each event.

Comment #274 - Posted by: CME f/30/160/5'6 at April 16, 2009 11:21 AM

as rx'd

3 rounds plus unfinished 4th to 9 pull-ups

Comment #275 - Posted by: Matt at April 16, 2009 11:21 AM

Danny the armed service men and woman of America appreciate your true display and unselfish attitude toward your country and community!

100% effort or bust!

Comment #276 - Posted by: C. at April 16, 2009 11:22 AM

It is such a loss to see another brother lose his life fighting the scum of the earth that plagues our cities. This like the other HERO workouts is fitting to honor the fallen warriors of today. May God bless you and your family. RIP.

Cory Whited
Wichita Falls Police Department
Criminal Investigation / Special Operations

Comment #277 - Posted by: Cory Whited at April 16, 2009 11:24 AM

95 lbs PP

3 rounds + 30 BJ + 10 PP

Comment #278 - Posted by: Maxfit at April 16, 2009 11:25 AM

SP rep 1: 80-80-80-80-80
PP rep 3: 95-100-100-100-100
Jerk (split) rep 5: (115x4x1)-110-(115x4x1)-110-110-110

No PR’s on this today. SP PR is 85, PP was the same this time, last time got 115 for all on jerk rep 5. Today could get to rep 4 and then struggled for 5th. Both physical and mental. Arrrrrrggggggg! Next time!!! It’s a favorite WOD regardless.

Erin

Comment #279 - Posted by: In8Girl at April 16, 2009 11:25 AM

M 42, 168

3 rds

Comment #280 - Posted by: RCB at April 16, 2009 11:29 AM

M/31/190

4 full sets + 30 BJs, 20 PPs (17 secs over to finish all PPs).

To the family left behind.

Comment #281 - Posted by: Schaller at April 16, 2009 11:30 AM

30 Box, 100pd PP, 20PU, 4rds. plus 30 box jumps for OPD!! RIP my brother!

Sgt. Jeff Robertson
Charleston SC PD

Comment #282 - Posted by: J. M. Robertson at April 16, 2009 11:31 AM

God Bless them and may they Rest In Peace.

3rds completed as rx'd (did not finish 4th round)

Comment #283 - Posted by: Higgy_j at April 16, 2009 11:32 AM

m/46/170

Almost 3 complete rounds; I only got through 17 pullups. On the first round, I used 115 lbs, but went down to 95 on rounds 2 and 3.

Comment #284 - Posted by: Scotto at April 16, 2009 11:32 AM

"Danny"

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

3 round 19 box jumps.

It may have been a little diffacult to beath.

Comment #285 - Posted by: Nik Nichols 42yof7in/165lbs at April 16, 2009 11:36 AM

You know what I love about hero WODs? They're just as tough as the hero we're honoring and the mental strength required to embark on and the struggle to complete these WODs gives us a taste of what the families of our heroes will endure every day from now on.

Used 85lbs for PPs
4 rounds plus 16 box jumps

Hands down the toughest WOD I've done so far, pretty sure I didn't even breathe during the last round and sorta regretted wearing a white wife beater to the gym today. Can't ever recall sweating that much in 20 minutes.

Time for some snow dances!

Comment #286 - Posted by: Natalie at April 16, 2009 11:38 AM

RIP my brothers.

20" BJ
95# PP
20 PU

3rds + 20 BJ

Comment #287 - Posted by: KOA2 at April 16, 2009 11:42 AM

Helen Light (16kg KB was heaviest we have and assisted pull-ups, 88#). 14:49

CFE: 60 second ladder on the bike (60/60, 60/45, 60/30, 60/15, 60/30, 60/45, 60/end).

Will try to get "Danny" done this weekend.

Comment #288 - Posted by: mwarb at April 16, 2009 11:46 AM

m/33/210

24 inch Box Jump, 30 reps
75# Push Press, 20 reps
30 Pull-ups w/ gravitron -62#

In 20 minutes, completed 2 rounds and 13 pu short of completing the 3rd.

Comment #289 - Posted by: DocVon at April 16, 2009 11:47 AM

Scaled to 95lb push press, and did 15 bw pullups and promptly switched to asssisted. (Thank you Helen!)

AMRAP in 20min: 3 2/3 (didn't make pullups 4 time)
Thank God tmw is rest day!

Comment #290 - Posted by: Matty in E.WA. at April 16, 2009 11:49 AM

Ran 4.15 miles on the tread mill before this WOD, not wise....


2 rounds plus 30 box and 15 push press. Visions of clowns dancing in my head...............

Comment #291 - Posted by: DeppeInDallas m/35/6/215 at April 16, 2009 11:51 AM

A lot harder than it looked. I had to scale the Push Presses since I am not back 100%.

3 Rounds + 15 box jumps - NOT rx'd
95# Push presses, everything else as required

I am still having issues on stamina as well as strength. I thought for sure I could get 4 rounds. All that resting did me in.

I agree with everyone else. Very hard WOD!

Comment #292 - Posted by: Corey Bibolet 39/M/158\1/5'8" at April 16, 2009 11:55 AM

Started with the regular CFWU

This was my first "Danny" and I went for it at pack scaling:

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

and since I still don't have an olympic set here at the house, I had to do it at 24-hr fitness. It turned out mostly ok because they've actually got plyo boxes now! The big problem was the chin-up bar..the only one that's straight is that really knurled kind that doesn't have a center section. I can't kip on that thing at all, so my pull-ups fell apart after the first 20. I thought about trying to create a make-shift pull-up bar out of a barbell and the power rack, but thought that would be frowned upon.

I basically finished 2.5 rounds. I got 13 push presses in on the third round before the timer went off. The 95lbs for the push-press might have been a little optimistic as well as I had to rack the bar a few times, but it turned out mostly ok. My jumps actually improved in the latter part of the 2nd round and the 3rd round. I think I need a better warm-up than the standard CFWU for the WODs that have box jumps in them. Anyone have suggestions?

I cashed out with some L-Sit and chair-sit practice then rowed 1000meters. Believe it or not, they actually have two C2 rowers!

RIP Sergeant Sakai. Thank you for your service.

Comment #293 - Posted by: Jeff F 36/M/5'10"/187# at April 16, 2009 11:58 AM

M/26yo/170lbs/5'10"

I hate to see another hero WOD come up so soon. RIP Danny, Ervin, Mark and John. I will hit this workout hard in memory of my fallen brothers.

Drew

Comment #294 - Posted by: Drew Howard at April 16, 2009 11:59 AM

Anglophone Quebecer in the house here. Just wanted to say that a good part of this province, french and english, are well educated and bilingual, and Montreal ROCKS!!

Good post Jordan Wright. The only way the seperatists get any power is when we acknowledge them. So let's not.

WOD

as RX'd
5 rounds +12 box jumps.

Comment #295 - Posted by: Crayze 30/M/5'8"/160 at April 16, 2009 12:05 PM

I was debating whether to do the CrossfitFootbal metcon or Danny. When I got to the gym, I realized that when a hero WOD comes up, it's never a choice.

As Rx'd
3 rds

Comment #296 - Posted by: bill m/50/72"/212 at April 16, 2009 12:06 PM

m/35/213/5'11

3 rds + 9 box jumps
scaled 115# push press to 95#
20:01

**RIP Danny**

Comment #297 - Posted by: Keith M at April 16, 2009 12:07 PM

2 rounds + box jumps + 12 PP
PP really slowed my down... really...

Comment #298 - Posted by: magnus 23/5'8"/150 at April 16, 2009 12:09 PM

m/35/155

as rx'd
3 rounds + 10 box jumps

Comment #299 - Posted by: pebble at April 16, 2009 12:09 PM

M/22/72"/170

as rx'd
3 rds + 6 boxjumps

Comment #300 - Posted by: Austin at April 16, 2009 12:18 PM

As Rx'd:
3 rounds + 30 box jumps

Felt sub par this cycle, but glad to have pushed through it in the name of 2 heroes. Hopefully next cycle will be a little more kind, not for my sake, but the sake of our soldiers, law enforcement, and protectors.

(note for next time: box jumps are the time killers. push press broken into 10/10, pull ups 10/10/10 for grip longevity sake.)

Comment #301 - Posted by: Eric Gohl 22/5'10/162 at April 16, 2009 12:23 PM

R.I.P

24/m/177

as rx'd: 4 rds + 30 BJ + 10 PP

Comment #302 - Posted by: joe at April 16, 2009 12:28 PM

for Danny
3 rounds

Comment #303 - Posted by: Rene' m/38/5'10"/182 at April 16, 2009 12:28 PM

easing off shoulder problem with 75# pp.

3 rounds + 9 box jumps

rip danny and all fallen officers to include 3 killed in pittsburgh last week.

Comment #304 - Posted by: ryan william/m/25/5'10"/160 at April 16, 2009 12:30 PM

2 rounds + 30 BJ and 16 PP. Finished 3rd round at 26 minutes. Hard work. feeling the last couple of days more than I have in a while.

Comment #305 - Posted by: Ben (71", 189#) at April 16, 2009 12:32 PM

3 rounds + 30 box jumps

Comment #306 - Posted by: Vince S at April 16, 2009 12:32 PM

scaled
20 8" box jumps
10 95# PPs
10 pullups

3 rounds plus jumps and PPs

3 x * clock running short ones

Wiped from the last two days!

Comment #307 - Posted by: Deano m/47/190/6' at April 16, 2009 12:40 PM

M / 31 / 5'11 / 230

3 Rounds Completed in 20m 31s

Came up 4 pull-ups short of the rx'd time.

Comment #308 - Posted by: sj9701 at April 16, 2009 12:43 PM

5 rounds +3 box jumps

Each and every rep dedicated to the men who lost there lives serving and protecting us and our families.

Comment #309 - Posted by: brendan virginia beach at April 16, 2009 12:47 PM

work out for this lovely day!

30 box jumpss
20 push press (25 pounds)
30 jumping pull ups!
for 20 mins :(

total rounds' 7 complete ones, then started round 8, & got all the box jumps done, & did 14 push presses!

Comment #310 - Posted by: blueflammeesuzanne at April 16, 2009 12:50 PM

5 rounds and some box jumps
m 21 185 5'9"

Comment #311 - Posted by: jacob gallaway at April 16, 2009 12:52 PM

Climbing the CN Tower tonight for time!!!!!!!!

Go Team CF Mississauga!!! Obviously we're going to place first...obviously!!!

Comment #312 - Posted by: Melissa Cvjeticanin CF Mississauga at April 16, 2009 12:52 PM

3 rounds + 30 bj + 20 pp + 27 pullups as Rx'd

Ugh, much harder than anticipated and I am feeling pretty gassed after DT and a 30 second PR on Helen yesterday. I would have made 4 full rounds technically, but miscounted on the BJs at least twice and went back to the last number I could remember to keep honest. Probably 10 extra reps or so...

RIP Danny - thank you for all you, your brothers and your sisters in service have given for us!!!

Comment #313 - Posted by: Mike Mc 31/5'9"/172# CrossFit Emerald Coast at April 16, 2009 12:53 PM

M/31/6'3"/200

Absolutely great tribute workout. My thoughts and prayers go out to all of the Oakland PD family who lost friends/family in that recent shooting.

3 Rounds + 30 Box Jumps + 8 Push Press

Shoulders are killing me after Tuesday's DL/Clean/Push Jerk WOD, and three straight days of METCON.

Comment #314 - Posted by: Ben S at April 16, 2009 12:54 PM

scaled push press to 85 lbs and pused through workout despite horrible results! 2 rounds with third round up to 16 push presses.

btw RIP Danny!

Comment #315 - Posted by: Go at April 16, 2009 12:55 PM

2 rounds + 30 Box Jumps + 20 Push Press

Comment #316 - Posted by: Evgeni Crosby at April 16, 2009 12:55 PM

CFWU x 3; lite Pullups (6)

NOT as Rx'd, #105 on PP

30/20/30
30/20/30
30/20---19:58
Continued with 30 pullups ending at 23:39

looking fwd to the rest day......

Comment #317 - Posted by: F15E_WSO_M/46/6'/175 at April 16, 2009 1:02 PM

Complete as many rounds in 20 minutes as you can of:

tuck jumps, 60 reps
115 pound Push Press, 20 reps
30 Pull-ups

3 rounds 60 tuck jumps and 20 push press....

pu sucked cause i had to use a soccer goal for bar....

Comment #318 - Posted by: Michel van Grinsven 24 / m / 175 lbs / Den Bosch at April 16, 2009 1:04 PM

m/24/163

as rx'd
2 rds +30 box jumps and 20 push press

large quantities of alcohol are starting to take effect on my performance, but I will be sober the next 8 months so its worth it

Comment #319 - Posted by: Carl at April 16, 2009 1:05 PM

God Bless

Comment #320 - Posted by: Jim at April 16, 2009 1:13 PM

09.04.16
3 rounds and 8 box jumps.

Comment #321 - Posted by: rick ihrie at April 16, 2009 1:17 PM

2 rounds + 30 box jumps + 20 push press + 10 pull-ups.

Completely out of gas, had very little energy. Ow.

Comment #322 - Posted by: David Knutzen at April 16, 2009 1:21 PM

3 rds through 13 PP

4 full rds 22:47

Scaled to 95lbs PP. Avg HR 175, peak 185, rec 58. PP was by far the hardest part.

Thanks for your service Danny.

Comment #323 - Posted by: mas 52/M/150 at April 16, 2009 1:21 PM

Modified to 12 minutes
~15 inch box jumps x 20
45# push press x 15
10 push ups

4 minutes

Comment #324 - Posted by: JohnRU at April 16, 2009 1:22 PM

jon m/34/6'1/215 3 rds 30 bj 10 pp
dj m/31/5'10/215 3 rds 17 bj

After running 5 miles this morning in boots and utes with body armor, we are suprised by a hero workout. Wouldn't miss it for the world. RIP and Semper Fi Danny.

Comment #325 - Posted by: jonnyw at April 16, 2009 1:27 PM

Rest in peace Sgts. Sakai, Romans, Dunakin, Officer Hege.

Subbed 12 handstand push ups for push press in order to be able to do the WOD outdoors.
Subbed ring pull ups.
Box jumps were approx. 65cm

two full rounds + 30 box jumps

Really hurt my left elbow when planning to sub kettlebell push presses. Will try and rest, hopefully it won't take too long.

Comment #326 - Posted by: ccfeldt at April 16, 2009 1:28 PM

2 Rounds + 30 Box Jumps
18:40

Used 95#

I could have got the Push Press in, but someone stole my bar at the stupid Globo! GRRRRRRRRRRRR

Comment #327 - Posted by: Jeff at April 16, 2009 1:32 PM

m/29/6'1/194

as rx'd

3 2/3 rounds (got to pull ups...very proud of almost completing 4 rounds...this was hard)

Comment #328 - Posted by: matt b grand cayman at April 16, 2009 1:42 PM

3 complete rounds in just over 20 min. Everything felt bad today but I finished. Take that Don and Rey.

Comment #329 - Posted by: steve lafleur at April 16, 2009 1:48 PM

3

Comment #330 - Posted by: 20/m/175/6'0" at April 16, 2009 1:49 PM

work out of the day.

30 box jumps

20 push press ( 55 pounds )

30 jumping pull ups

20 mins.

8 completed rounds & started 2 box jumps on round 9

Comment #331 - Posted by: bigghiggblueflame at April 16, 2009 1:54 PM

4 rounds complete as rxd in 18:52. didnt have anything left after that. couldnt start another round of box jumps. shot!

Comment #332 - Posted by: JH FIREFIGHTER 32/5'11/237 at April 16, 2009 1:55 PM

WU w/ air squats to correct form, GHD SUs, PUs, 135lb sumo deadlift high pull.

Shoulder still recovering, did 115lb SDHP (slow to dead stop, to try to keep proper form throughout) instead of push press. Otherwise as RX'd.

3 rounds completed + 30 box jump and 18 SDHP in 20 min (4th round completed at 22:35). Not much to give today.

Comment #333 - Posted by: R.Lee_Seattle at April 16, 2009 1:56 PM

As rx'd

4 rounds.

Comment #334 - Posted by: Leon R at April 16, 2009 2:03 PM

2 rounds +20 box jumps, jumping pullups today, 65# push press.

Comment #335 - Posted by: Cynthiaj in Sunnyvale, CA (46/F) at April 16, 2009 2:06 PM

3 rounds + box jumps and push presses as Rxed

Thoughts and prayers to Sergeant Sakai's family, friends and comrades and to those of all the other officers that lost their lives that day.

Cheers, kempie

Comment #336 - Posted by: kempie at April 16, 2009 2:08 PM

as rx'd 2 rds + 30 box jumps

I had a little over a minute left but I thought I seriously might die if I continued.

Comment #337 - Posted by: Jon 27/M/5'8/160 at April 16, 2009 2:09 PM

29/m/63kg

4 rounds in 21 mins using two 16kg kettlebells for PP.

Comment #338 - Posted by: Gerard McAuliffe at April 16, 2009 2:15 PM

30 x 24" box jump
20 x 65# shoulder press
30 x pull-ups (first set strict)
in boots & utes

2 rounds + 30 box jumps + 20 shoulder press + 5 pull-ups

Comment #339 - Posted by: Ferris at April 16, 2009 2:18 PM

DL first
125 x 5, 145 x 5

165 x3
185 x3
195 x1, 195 x2

then
Danny
with 24 " Box and 80# PP
2 rounds plus 30 box Jumps plus 14 PP

Comment #340 - Posted by: mikki lee martin at April 16, 2009 2:18 PM

reading some of these makes me realise that we are some seriously badass people. Probaby some of the toughest on the planet on these boards.

God bless Crossfut.

Comment #341 - Posted by: GFH at April 16, 2009 2:23 PM

WOD - 2 rounds +30+7+0 [50y/m/10st12/70"]

Danny Boy -- the pipes are callin'! God bless you. This one hurt.

Comment #342 - Posted by: Rebar at April 16, 2009 2:23 PM

Coach,
this comments section is getting kind of ridiculous... It's great to see the number of comments each day growing, however half of them somedays are people posting the night before the workout. I miss the good old days when you could open up the comments section and scroll through times. People either posted as Rx or modified, their name, their time or reps. and then said a quick few words such as respect goes out to your family, Danny, thanks for your service.
this comments section is getting way to crammed with "looks awesome get some", we are all thinking the same thing when the WOD goes up, no need for everyone to post the exact same comment the night before.

Comment #343 - Posted by: Chris at April 16, 2009 2:26 PM

3 rounds even

Comment #344 - Posted by: GU997 at April 16, 2009 2:27 PM

M/222lbs/5'11"/29

2 rounds + 2 box jumps as rx'd.

past 3 wod's have been really hard and really interesting they were put together.

After about 4 months of doing this im not skipping any workouts from the main site now.

Still shifting to scaled pullups when i cant do them as rx'd. The amount of pullups I can do at one time is still around 12-15 on any given day. And found out the other day I cant clean 155 lbs.

Enjoying it a lot, cant stop talking about it to people, but no one has taken me up on doing a workout together? haha.

Comment #345 - Posted by: albert at April 16, 2009 2:30 PM

subbed 21 inch box jumps and 95# for push press
2 rounds
that was brutal!

Comment #346 - Posted by: Nathan G at April 16, 2009 2:32 PM

4 rds 1/2 pullups were ctb.
box jumps were slow. nursing back a foot injury that kept me from getting any kind of rythm...which in turn took more out of my legs then expected.

Godspeed to the heroes dedicated to this wod and to all the brave protectors that we lose everyday around the world that we don't hear about.

Comment #347 - Posted by: kris kepler at April 16, 2009 2:33 PM

4/16/2009
cfwu x 1

4 rounds:
24" box jump x 30
111lb push press x 20
pullups x 30

3 rounds, 10 pullups in 20:00

21:36

Comment #348 - Posted by: johnathon in seattle 27/5'8/159 at April 16, 2009 2:34 PM

2 rounds + 30 box jumbs 20 pp, 20 pullups
70# pushpress

Comment #349 - Posted by: DJ at April 16, 2009 2:34 PM

As rx'd: 3 rounds + 30 box jumps + 12 push press

That was a tough one. Push press slowed me down the most.

More importantly, RIP Danny. My condolences to your family and to the families of Ervin, Mark, and John.

Comment #350 - Posted by: Chris O m/28/176 at April 16, 2009 2:34 PM

m/24/6.1/196

rx'd

20 pullups shy of 4 rounds.

Comment #351 - Posted by: AaronV at April 16, 2009 2:37 PM

ALMOST 3 rounds, damn it.

2 rounds, plus 26 pull-ups.

I simply couldn't hang on to the bar on the last round to get those last 4 pull-ups.

I was slowed down by a deep abdominal muscle (hip flexor?) in my left side severely cramping up on me to the point that I couldn't fully open my hips...this has been a problem with running WODs too, and I can't figure out the trigger.

But I said to myself, "It's only 20 minutes of my life, to honor the loss of someone else's who risked and lost his in his career to protect others'. To hell with my hip flexor; I can push through for 20 minutes!!"

Comment #352 - Posted by: Kristie/F/32/5'6"/138 at April 16, 2009 2:40 PM

34/M/205/6'1"

4 Rounds as rx'd

Comment #353 - Posted by: Ralphy at April 16, 2009 2:45 PM

Addendum to #352; forgot to post; used 80#.

Comment #354 - Posted by: Kristie/F/32/5'6"/138 at April 16, 2009 2:46 PM

47 / 175

2 rounds plus the box jumps and 5 PPs in the third at the end of 20 minutes. I choose to complete the 3rd round.

Sgt Sakai, thank you for your service and the rest of you who protect us.

Comment #355 - Posted by: tom perry at April 16, 2009 2:50 PM

m/21/150/5'7

3 rounds + 26 pullups

RIP Danny

S/f

Comment #356 - Posted by: dillon at April 16, 2009 2:51 PM

As rx'd
3 rounds plus
30 box jumps
20 push press
10 pullups

So same as AaronV #351
20 pullups short of 4 rounds.

Comment #357 - Posted by: Jeremy M/27/6'3''/207 at April 16, 2009 2:52 PM

CORRECTION:

2 rounds + 26 pullups

my mistake.

Comment #358 - Posted by: dillon at April 16, 2009 2:52 PM

After the Oakland situation,we watched extensive video and analysis of what had happened. It never got any easier to bear.


R.I.P. brothers, and thank you for your efforts.


"The Only Easy Day is Yesterday"

Comment #359 - Posted by: JayBear 5'9 180 at April 16, 2009 2:52 PM

f/27/145

2 rounds +22 pu's & 8 box jumps

Comment #360 - Posted by: biff at April 16, 2009 2:57 PM

43yom / 147

3 rounds + 30 Box Jumps and 10 Push Press

Tough Work-Out.

Rest in peace Danny and the other officers and condolences go out to all the family and friends.

Comment #361 - Posted by: mhlane at April 16, 2009 2:57 PM

Warm-Up:
3 rounds:
10 slap push-ups & 5 regular push-ups
25 double-unders

WOD:
As Rx'd:
3 Rounds +
30 box jumps
20 push press
17 pull-ups

Rest, Then:
100 Lying Leg Raises For Time:
5:55

Comment #362 - Posted by: Jake at April 16, 2009 2:57 PM

m/27/5'7"/175

My first full week back doing crossfit after taking about a month off. My hands are destroyed, my back aches, my shoulders are sore, but I dug deep into myself to do this workout today even though my body screamed no.

RIP to the fallen memembers of the Oakland Police Department

scaled 95# push press otherwise as rx'd

2 rouds + 30 box jumps and 20 pp

Comment #363 - Posted by: Ty at April 16, 2009 3:01 PM

23/m/180
CFE: 2 miles
21-15-9 of 185lbs BS/burpees in 11:46
5 max L-sits

Comment #364 - Posted by: Julian at April 16, 2009 3:02 PM

4 rounds completed (in 24mins)

Comment #365 - Posted by: Charles L at April 16, 2009 3:05 PM

m/28/170

as rx'd
3 rds in 19:57

Comment #366 - Posted by: ....4 minutes later at April 16, 2009 3:05 PM

Awesome workout that honors a true hero!

Comment #367 - Posted by: Andrew at April 16, 2009 3:07 PM

as rx'd

4 rounds completed

Comment #368 - Posted by: Paul S_30/195/6'0 at April 16, 2009 3:11 PM

WOD
AMRAP
30 box jumps
20 push press (55/25)
30 jumping pull ups
rounds- 7 and 30 box jumps and 5 push press

Comment #369 - Posted by: blueflame matthews at April 16, 2009 3:12 PM

32/m/160

cfwu x2

3 rounds plus 30 box jumps as rx'd

Comment #370 - Posted by: karim at April 16, 2009 3:12 PM

3 rds rx'd 20:12

Comment #371 - Posted by: B-Mo, m,31,6',195 at April 16, 2009 3:13 PM

3 rds

Comment #372 - Posted by: billy m at April 16, 2009 3:16 PM

2 full sets, and then on the third set got through the box jumps, push press, and then 15 pull-ups.

Had to scale the push press down to 95#

Comment #373 - Posted by: bwh06b at April 16, 2009 3:16 PM

3 rounds but had to sub 95# for the second 2 rounds of PP's

This killed me.

Comment #374 - Posted by: coyo at April 16, 2009 3:16 PM

30yo M 175lb 5’10”
CFWU x 3, 5 pull ups, 5 ring dips per round.
Push press 45lbs x 5-5 65lbs x 5 95lbs x 3 115lbs x 2.
Deadlift 115lbs x 5-5 Hang power clean 115lbs x 2.

As rx’d: 2 rounds + 16 box jumps
Foam roll after

Comment #375 - Posted by: Sesoku at April 16, 2009 3:17 PM

46/182

3 Rounds & 8 Jumps as Rx'ed.
I just can't cycle box jumps quickly, must be the stubby Frenchman's legs I have.

Rest in Peace, Danny.

Comment #376 - Posted by: David Sailor at April 16, 2009 3:19 PM

#343 Chis you hate to read some comments it seems all mine included it seems that you are a crossfitter since a long time you know that if you have a complain with the comments you should e-mail the coach not a comment perhabs you are right but let the coach himself decide what he wants for his page

Comment #377 - Posted by: s'more at April 16, 2009 3:20 PM

Jodi (F/30/112)

6:30am
1 hour running laps in pool with Silvy

6:30pm

"Danny"
AMRAP in 20 minutes of:
30 Box Jumps, 24 inch box
20 Push Press, 85 pounds
30 Chinups

Score: 2 Rounds + 30 Box Jumps + 12 Push Press

I wanted 3 Rounds but this is good for a couple of reasons 1) I've never done 24 inch box jumps before and 2) my hips didn't bother me. WOOT!! I've got to work on my push press endurance though.

Comment #378 - Posted by: Jodi Bainbridge - CrossFit Fredericton at April 16, 2009 3:20 PM

3rds + 30 BJ + 10 PPs rx'd

30 PU for cool down

Comment #379 - Posted by: IronMike m/26/5'10"/165 at April 16, 2009 3:21 PM

Warm-up:
500m row with 2 hands; 2:45/500m pace
2 rounds of 10 reps: BW Squats, Lunges, Pull-to-stand Pull-ups, Hip Extensions, and Sit-ups

WOD subs:

24" Box Jumps as Rx'ed (cleared thru my Physical Therapist...I can jump to it w/o shoulder pain!)

60# Dumbbell 1-arm Push Press (roughly 50% Rx'ed weight)

1-arm Pull-to-stand Pull-ups: I wish I thought about doing these earlier in my rehab! Felt similar to free-hanging kipping pull-ups this way. These were hard. One ring was hung from a 7' high pull-up bar, bottom of ring at chin height, 'kip' motion by pushing shoulders and hips back as leg and arm stay straight. While leaning back, bend legs and hang straight down from the ring, and stand back up by straightening up the legs and 'kipping' back to standing.

3 rounds + 30 Box Jumps + 10 Push Presses

Comment #380 - Posted by: Herm at April 16, 2009 3:22 PM

as rx
4 rounds

Comment #381 - Posted by: Jonblaze at April 16, 2009 3:24 PM

agreed with 343.

Comment #382 - Posted by: 1*1*3*8*1 (28/5'7/155/quebec) at April 16, 2009 3:25 PM

500m row
cfwu x 3 (-) pull-ups
2 rnds. + 30 box jumps
subbed 95# PP in 2nd rnd.

Comment #383 - Posted by: surffire at April 16, 2009 3:27 PM

M/40/6'0"/190

3 rounds
21:24
12" box jumps; all else as rx'd

Comment #384 - Posted by: Jeff H at April 16, 2009 3:28 PM

M/34/190/6'2"

2 rounds + 30 bj's + 20pp's + 10 p/u's

Man, I am worked from the previous 2 WOD's (hammy's and back muscles)

Comment #385 - Posted by: Chad Bakken at April 16, 2009 3:29 PM

# 343 Hi Chris- some suggestions for you- check out logsitall.com and/or beyondthewhiteboard.com

all the stats you want/need :) Hope that helps

I wish I could do this...but I know plenty of people are honoring Danny today. I can pray tho'- so little whispers are going up to heaven for him and his family.

Much love to my CF fam- yes, Cookie & in8girl- I had already thought of packing you in my pocketbook tonight. My buddy Tracker can't make it, and I thought briefly that I would be alone. But I know thats not true. Thanks.

PlayoffBeard- I watched Joe Vs the Volcano last night. Made me feel better. :) It was either that, Princess Bride or True Romance.

Comment #386 - Posted by: Strong Lil Pony! at April 16, 2009 3:30 PM

m/22/165/6'
as rx'd

3 rounds 30 box jumps and 5 push presses

killer! Much needed rest day tomorrow, shoulders are experiencing a wierd pain the last 2 days; hopefully nothing important.

Comment #387 - Posted by: bill b at April 16, 2009 3:33 PM

As a resident of the Bay Area, I was honored to do this workout for Danny.

28m/ 6'2 / 196
As RXed.
2 Rounds + 30 Box Jumps + 10 PP.

Comment #388 - Posted by: mr blue at April 16, 2009 3:33 PM

RX 2 Rds +30BJ+20PP. R 3 Rds: 24:40. Tough WOD!!

Comment #389 - Posted by: Greg/49/70"/210/3/17/08 at April 16, 2009 3:35 PM

3 rounds
+ 30 box jump
+ 20 push press
+ 15 pull ups
(125 pound push press).

Comment #390 - Posted by: Jacinto Rodríguez Piedra at April 16, 2009 3:35 PM

2 rounds, 30 box jumps, 20 PP.

Wow, the box jumps just humbled me. So hard.

RIP Danny.

Comment #391 - Posted by: Kamper M/44/74"/205 at April 16, 2009 3:36 PM

from one brother to another... gone but not forgotten.

2 rd's as px'd + 30 box jumps.

Comment #392 - Posted by: ziggy at April 16, 2009 3:36 PM

30 yom, 185 lbs


4 rounds + 30 box jumps

Comment #393 - Posted by: Jeff Weltmer at April 16, 2009 3:39 PM

3 rounds + 30 box jumps

Comment #394 - Posted by: Michael McCoy 5'11" 165 lbs. at April 16, 2009 3:40 PM

33 yom 220 bwt
bike 10 miles to gym
wod as rx'd
3rds +30 box jumps

bike 10 miles home

Condolences to all families. What a tragedy.

Comment #395 - Posted by: brian t at April 16, 2009 3:45 PM

1: 30 x 20"; 5 x 115#, 15 x 95#; 30 x kipping pu
2: 30 x 20"; 20 x 95#; 30 x kipping pu
3: 30 x 20"; 20 x 95#; 30 x kipping pu
4: 30 x 20"

Comment #396 - Posted by: mdh at April 16, 2009 3:45 PM

m 45/ 5'10" 202

2.5 rd's as rx'd(20 pullups)

RIP Danny, God Bless

Comment #397 - Posted by: John at April 16, 2009 3:50 PM

m/32/230/69"

3 rd's + 15 box jumps

Comment #398 - Posted by: Hughes at April 16, 2009 3:56 PM

46/M/6'/185

ROUNDS AS RX'D: 4 ROUNDS + 30 JUMPS + 13 PP.

ROUNDS IN 20 MIN. OF:

30, 24" BOX JUMPS
20, 115 POUND PUSH PRESS
30, KIPPING PULL UPS CHIN ABOVE BAR

SNOW BOARDING IN UTAH WAS GREAT. BEST POWDER IN THE WORLD...NO SIERRA CEMENT HERE.

RIP TO ALL THAT GAVE THAT DAY.

RURAL/METRO FIRE DEPT.
TUCSON, AZ.

Comment #399 - Posted by: ROBERT SUTHERLAND at April 16, 2009 3:57 PM

4 rds

Comment #400 - Posted by: Mason at April 16, 2009 3:58 PM

m/6'/193/27

3 rounds + 30 box jumps

Comment #401 - Posted by: nathlete at April 16, 2009 4:00 PM

subbed 20" box and 75# push press

2 rd's + 30BJ + 20PP + 13PU

Comment #402 - Posted by: michael leach at April 16, 2009 4:02 PM

2 rounds + 30 BJs, 20 PP, 14 PUs
as rxed

Comment #403 - Posted by: Kyle A. at April 16, 2009 4:12 PM

male/34/175/6'0"
thruster
5-5-5
155-160(pr)
15min of
30 24" box jumps
115lb push press 20 reps
30 kipping pull-ups
2 complete rounds with 30 box jumps and 8 push press

Comment #404 - Posted by: brian at April 16, 2009 4:17 PM

F/36/5'2"/108

warm up: 250m row; windmills; jumping jacks; 100su; 12 squats; 12 ghds.

sub'd: 45# PP; assisted PU

2 rounds + 30 Box Jumps + 5 PP

Comment #405 - Posted by: belle at April 16, 2009 4:20 PM

RIP Daniel. My thoughts to out to your family.

Subbed: 95# push press

1 round + 30 box jumps; 20 push press; 28 pullups.

I would also like to take this time to remember Trooper Karine Blais. RIP.

Comment #406 - Posted by: Ronnieboy at April 16, 2009 4:22 PM

M/49/151/1-1-06

"Danny", not as Rx'd

AMRAP 20 min.
24" Box jump 30 Reps
85# Push Press 20 Reps
30 Pull-ups

2 Rounds + 30 Box Jumps + 10 PP

All that I had in me...

Comment #407 - Posted by: bingo at April 16, 2009 4:23 PM

M/24/160#/5'7"

Wow, that kicked my butt.

As Rx'd
2 rnds + 15 Box Jumps.

Ouch. Hope to make a better showing next time

Comment #408 - Posted by: Ransom at April 16, 2009 4:23 PM

3rounds..used double 24 kg kettlebells for push press.

Comment #409 - Posted by: Lee at April 16, 2009 4:23 PM

...sorry, 14 PP in incomplete round...

Comment #410 - Posted by: bingo at April 16, 2009 4:27 PM

3 in 19:57

Comment #411 - Posted by: Lucien at April 16, 2009 4:29 PM

Scaled this workout after reading the responses and comments.

Wanted to maintain a level of intensity and doing it as RX'ed I don't believe I would have achieved that as it would have rendered me useless.

Did
AMRAP in 20
15 Box Jumps 24" Box
10 PP - 65 LBS
15 Pull-ups

8 Rounds + 15 Box Jumps + 6PP

Comment #412 - Posted by: tooljunky 27/m/5'10"/175 at April 16, 2009 4:30 PM

M/29/176/6'1"

As RX'd

3 rounds exactly, just made it

First week with CrossFit, Love it so far

Comment #413 - Posted by: TonUpMike at April 16, 2009 4:35 PM


20" box jumps

all else as rx'd

2rds+30 box + 20 pp + 10 pu

Comment #414 - Posted by: marty c 6'/m/245#/46yoa at April 16, 2009 4:39 PM

Ryan M/23/185/5'10

Had to make a small adjustment to the workout as we had no 24" box, we did have a 28" box though, so we cut out 5 reps from the box jumps to even it out.

2 rounds + 25 BJ + 20 PP + 12 PU as RX'd

Josh M/19/180/5'6

2 rounds + 2 PP(did workout in this order: PP, BJ, PU) as RX'd

Comment #415 - Posted by: ryan u. at April 16, 2009 4:46 PM

18in box jump
95lb push press
30 pullups
3 rounds exactly

Comment #416 - Posted by: BPemberton at April 16, 2009 4:50 PM

38M/5'10"/166#

Warm-up: jump rope 100 single-unders + 50 double-unders + 10 triple-uders; CFWU (minus pull-ups & dips) 3x15.

As Rx: 4 rnds + 8 box jumps.

Cool-down: 145# bench-press, 15 reps.

RIP Sergeant Sakai.

Comment #417 - Posted by: rjf (Since 07-20-07. WOD no. 478) at April 16, 2009 4:51 PM

32/M/181

3 Rounds + 30 box + 20 pp + 10 pu

Very tough but is now one of my favorites.

RIP

Comment #418 - Posted by: NEESE5 at April 16, 2009 4:51 PM

M/24/204/6'

went straight after night shift. should've taken a nap :)

3 rounds and 4 reps into PP. Scaled back PP to 85 for the first round and a half and 65 for the second half.

Comment #419 - Posted by: korisu56 at April 16, 2009 4:52 PM

As motivated as i was to push it for my fallen brothers it was rough. Went for it in boots/Utes made the box jump a little rougher..got 3 rds huffing and puffing had to do pullups with a jump to it...

Comment #420 - Posted by: joe at April 16, 2009 4:52 PM

cut reps in half: 15 BJ, 10 PP @ 115, 15 PU

5 rounds + 9 push presses

Comment #421 - Posted by: DNICE/M/33/175 at April 16, 2009 4:56 PM

m/34/195/6' scaled to 95# 3rds plus 30bj, 9 push press. the workout was brutal!

Comment #422 - Posted by: steve at April 16, 2009 4:57 PM


RIP Danny and your fellow fallen Police officers

My prayers are with you and your families.


3 rounds plus 17 box jumps

Comment #423 - Posted by: Kevin McClellan 47/M/193 at April 16, 2009 4:57 PM

W/ 75lbs and 24" box

4 rounds + 30 box jumps, 20 PP, and 10 PU's

Almost made it to 5!

Comment #424 - Posted by: Quinn 22/f/5'7"/165 at April 16, 2009 5:03 PM

51/M/145

6AM at CFO.

95# push press

1 round + 30 box jumps + 15 push press

Condolences again to the families of Dan and the other slain officers, Ed, and all of OPD.

Comment #425 - Posted by: Joe P at April 16, 2009 5:04 PM

A devoted Crossfit athlete (thank you Jessica) gave me the heads up about this workout dedicated to my friend and brother Dan. I immediately went to the crossfit website and saw what I believe to be a fitting physical challenge. Dan loved to press himself to the very limits of his strength and I believe he would be pleased with this workout. I am going to pass the word along to the rest of the Oakland Police Department - that the concerned folks at crossfit dedicated a good workout to my fallen friend. Thanks people-

C. Stone 8420 Class 149 (RIP Danny)

Comment #426 - Posted by: Charles Stone at April 16, 2009 5:06 PM

26/5'9"/138

3 rounds + 30 box jumps + 2 push press

20" box/35kg PP

Comment #427 - Posted by: Mary Ann at April 16, 2009 5:07 PM

3rnds + 19 box jumps
jumping on brick wall about 22 inches

Comment #428 - Posted by: rjg26 M/27/6'/177lb at April 16, 2009 5:09 PM

28/M/140

This is one of those workouts that is harder than it appears. When I first saw it I figured I'd get 5 rounds, then I started doing it and thought maybe 4 rounds, by the end of the first round, I just wanted to survive.

Scaled push press to 95 lbs

3 rounds + 30 box jumps + 1 push press

Comment #429 - Posted by: Eric E at April 16, 2009 5:11 PM

3+30+5. RIP and Semper Fi Dan.

Comment #430 - Posted by: ScottMacArthur at April 16, 2009 5:11 PM

CFWUx3, WOD rxd x2, 30box jumps, 13 push presses.

Comment #431 - Posted by: monroe/m/52/69"/180lb at April 16, 2009 5:12 PM

RIP Sgt. Sakai--This was all over the news up in the Bay when it happened. It is awesome that Crossfit recognized these brave officers and dedicated a workout to them.

m/28/5'11"/225

30" Box
115# Push Press
Pullups (assisted 65#)

3 rounds (and 1 ripped callus)

Comment #432 - Posted by: Clay at April 16, 2009 5:12 PM

scaled to 18" box and 95# PP

2 rds + 30/20/10

Comment #433 - Posted by: Pete - Decatur, GA at April 16, 2009 5:13 PM

A devoted Crossfit athlete (thank you Jessica) gave me the heads up about this workout dedicated to my friend and brother Dan. I immediately went to the crossfit website and saw what I believe to be a fitting physical challenge. Dan loved to press himself to the very limits of his strength and I believe he would be pleased with this workout. I am going to pass the word along to the rest of the Oakland Police Department - that the concerned folks at crossfit dedicated a good workout to my fallen friend. Thanks people-

C. Stone 8420 Class 149 (RIP Danny)

Comment #434 - Posted by: Charles Stone at April 16, 2009 5:14 PM

Well I knew it was going to be hard...

AMRAP in 20 min of:
24 inc Box Jumps, 30 reps
95 lbs Push Press, 20 reps
Pull Ups, 20 reps

2 rounds +30 Box Jumps+15 PP...

Comment #435 - Posted by: Justo at April 16, 2009 5:19 PM

Rest in peace.

Comment #436 - Posted by: ProPain at April 16, 2009 5:22 PM

2 full sets

21:50

Comment #437 - Posted by: JoeP at April 16, 2009 5:22 PM

M/30/164

WOD done as rx'd!

4 rounds plus 15 box jumps. Damn tough workout. Nearly brought me to point where I couldn't see straight. Good job teammates!

Comment #438 - Posted by: gimpy at April 16, 2009 5:23 PM

33/M/6'00/183

"Danny" as rx'd:

3 Rounds + 30 Box Jumps

Plyo Box was 25".

RIP

Comment #439 - Posted by: Dan D. at April 16, 2009 5:23 PM

Rest In Peace SWAT brother, you are not forgotten. Your courage is an example to us all!

Comment #440 - Posted by: Rocky Warden at April 16, 2009 5:24 PM

2 rounds plus Box jumps, Push press, and 15 pull ups. Pull up bar was the drying rack in the bunker gear room 78" off the floor and 20" off the wall, really limits the kip.
Thoughts and Prayers to another heros family. Thank you

Comment #441 - Posted by: Allie 38/M/170 at April 16, 2009 5:25 PM

As rx'd

3 rounds plus box jumps and 1 push press.

Comment #442 - Posted by: Nathan B at April 16, 2009 5:26 PM

middle-aged mom modification:
30 14" box jump
20 push press @ 50#
15 kip pull ups

3 rounds + .5 round (15 jumps, 10 p press, 8 pu's) in 18 minutes

Comment #443 - Posted by: connie, f/47/5'6"/143# at April 16, 2009 5:27 PM

I will pay my respects tomorrow. Not enough hours in my day today.

Comment #444 - Posted by: Raine at April 16, 2009 5:28 PM

as I said yesterday just starting with this stuff!

Box jump was only 12" but did 4 rounds
bar was 45lbs 10 reps 4 rounds
and lat pull downs at 50lbs for the pull ups

Prayers to Danny's Family in their time of need.

Comment #445 - Posted by: Missy at April 16, 2009 5:29 PM

CrossFit Warm Up

W.O.D. as rx'd

3 rounds + 30 box jumps.

My workout partner beat me by one rep!

Comment #446 - Posted by: Thomas Baklayan at April 16, 2009 5:36 PM

Finished 3 rounds at 21:22

Aloha,

Jordan

Comment #447 - Posted by: Jordan...27/175 @ Holloman AFB at April 16, 2009 5:40 PM

As RX'd

2 rounds plus 30 box jumps, 20 pp, and 15 pu's.

Im not going overhead with anything for a week. I felt like I was doing more harm than good to my shoulders this cycle.

Comment #448 - Posted by: John23/5'7/170# at April 16, 2009 5:41 PM

F/41/5'2/116

Danny
subbed HSPUs for pp
used 18" box
kipping pull ups

2 rounds + box jumps and HSPUs

Comment #449 - Posted by: ava at April 16, 2009 5:43 PM

as rx'd

4 rounds minus 10 pullups

Comment #450 - Posted by: TMart m/20/5'10"/180 at April 16, 2009 5:43 PM

2 rounds

75lb push press

Comment #451 - Posted by: bbh04a at April 16, 2009 5:45 PM

As Rx'd with 85#PP

3 rds + 17 box jumps

Still exhausted from working last night. I think I got a total of 15hrs of sleep from the last three days. Looking forward to rest day.

I need 4 rds next time!!!

Comment #452 - Posted by: Kimberly Phan 27/F/115 CrossFit Emerald Coast at April 16, 2009 5:45 PM

M/24/184

As Rx'd
3 rounds + box jumps
My wrist and forearm were killing me, had to shut it down.

Comment #453 - Posted by: Erik Fay at April 16, 2009 5:46 PM

2 rds + 30 bj + 6 pp

ctb pullups

Comment #454 - Posted by: CincyBurgs M/32/5'8"/160 at April 16, 2009 5:48 PM

29/m/185

3 rounds + 23 box jumps

All PUs were chest-to-bar.

Comment #455 - Posted by: Esteban - CrossFit Nasti at April 16, 2009 5:58 PM

#429 Jack

"How about naming a workout after the citizen who was merely asserting his 2nd amendment right against an oppressive government?"

Are you referring to the guy who shot Dan? Is this a serious post?

Comment #456 - Posted by: Joe P at April 16, 2009 5:59 PM

3 rounds. 85 pounds for push jerk. Extra 16 box jumps for beginning of round 4.

Comment #457 - Posted by: C at April 16, 2009 6:03 PM

couldn't do RX'd cuz my shoulders are dead from DT yesterday.

subbed dips

4 rounds and 30 jumps of
30 box jumps at 2'6''
20 dips
30 pullups

nice one

Comment #458 - Posted by: luke at April 16, 2009 6:05 PM

Great Hero Workout

done 3 full rounds ans 24 pull-ups

I'm on the go for my local SWAT physical test 1 month remaining)...a real booster

Comment #459 - Posted by: 1*1*3*8*1 (28/5'7/155/quebec) at April 16, 2009 6:06 PM

35/M/162/71”

As rx’d: 2 rounds + 30 box jumps, 20 PP and 16 pull-ups (completed round 3 in 20:55)

Comment #460 - Posted by: Brian F. at April 16, 2009 6:08 PM

As RX'd

4 full rounds in 19:41
gassed
great workout looking forward to the rest day on friday
www.crossfitcookeville.com
Be Blessed
T. Cox

Comment #461 - Posted by: thomas Cox at April 16, 2009 6:10 PM

M/33/185

As Rx'd

4 rds complete + 30 box jumps +10 push press
what a gasser !
RIP Daniel thanks for your sacrifice your family is in our prayers.

Comment #462 - Posted by: Browler!!! CFG at April 16, 2009 6:15 PM

85# Push Presses
24" Box Jumps

2 Rounds + Box Jumps and Push Presses

I was Wayyyy out of it during this workout - but it didn't matter because I had my 3 favorite people in the whole wide world cheering me on - Brendan, Mama and Boo!

Comment #463 - Posted by: AllisonNYC in VB_24/5'2/115 at April 16, 2009 6:15 PM

# 113 H.E

We should have wrked out together on this maybe we could have pushed for a total of 3 Rounds.

Rx'd

Same as you but I got 1 more pullup.
Nice work. what a killer wod.

RIP

Danny and to all of those before you.

DT Missola

Comment #464 - Posted by: dtmissoula at April 16, 2009 6:16 PM

f/34

2 rounds + 30 box jumps + 15 pp

Comment #465 - Posted by: kp at April 16, 2009 6:16 PM

37/m/195

as rx'd...2 rounds + 30 box jumps + 20 PP + 10 PU

Almost three rounds...goal is to go beyong 3 round next time. Very nice WOD.

Comment #466 - Posted by: Patrick at April 16, 2009 6:16 PM

m/41/200/5'11"

wu
few push press
few jumping pullup
hit bag a little
decieded to skip this one. Then changed mind..

30 box jump 8" aerobic step - Still deathly afraid of jumping. But I think I can hanlde a 12" box now
20 push press 89#
30 jumping pullup

4 sets in 21:30
Not bad for an 'about-to-skip-it' WOD..

Comment #467 - Posted by: slowweak at April 16, 2009 6:18 PM

39/M/ 152#/65"

Your 1 tough guy i guess...
6 full rounds and 1 for you
7 rounds and 50 20# wallballs

Comment #468 - Posted by: Bill S at April 16, 2009 6:20 PM

3 Rounds

100lb Push Press

God bless Danny and all the others before you.

Comment #469 - Posted by: KSC at April 16, 2009 6:25 PM

32/F/5'6"/177#

BrandX modified:
22" box jumps (used a wt bench) x 30
push press 65# x 20
assisted pullups x30

1 set + 30 + 20 + 12

I literally haven't jumped this much in years!

Comment #470 - Posted by: JenniB at April 16, 2009 6:25 PM

m/37/185

rxd

4 & 2/3rds rds

Comment #471 - Posted by: Jay Miles, Chicagoland at April 16, 2009 6:25 PM

M/42/150

RIP Gentlemen

4 rnds plus 20 extra pushpress for our's passed away.....3-2-1-GO that was hard but not as hard as what their families have to go thru

Comment #472 - Posted by: mitch at April 16, 2009 6:28 PM

m/32/155

3rds

flodged a little on the last pull ups but I'm happy with this

Comment #473 - Posted by: Richard Lawrence at April 16, 2009 6:31 PM

Rest in peace Danny. This man died fighting for his country and it's so sad how the only way we can repay him for it (naming a workout after him) is in a way he will never be able to see.

Thank you Danny. You made the ultimate sacrifice.

Comment #474 - Posted by: bk at April 16, 2009 6:31 PM

RIP Danny we'll be doing this one on Monday Hardcore

Comment #475 - Posted by: Chris at April 16, 2009 6:34 PM

"Danny" as prescribed. 5 rounds exactly. Pushed as hard as I could to honor the service Sergeant Daniel Sakai and fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. RIP

Comment #476 - Posted by: M@ at April 16, 2009 6:39 PM

as rx'd:
4 rounds + 30 box jumps + 20 Push presses

Comment #477 - Posted by: Jake Rubash 152/71/17yom at April 16, 2009 6:41 PM

Scaled:

16 inch box jump - 30 reps
35 pound push-press - 20 reps
Graviton Assist Pullups (BW-94) - 30 reps

3 rounds + 30/20/10

Comment #478 - Posted by: Kurt_eh m/33/5'10"/182# at April 16, 2009 6:46 PM

Stacked up 3 winter tires in the garage for the 24 " box jumps, and did the push press and pullups in the basement, so for the time I lost travelling I went to 21 min.
3 rnds + 30 box jumps

Comment #479 - Posted by: jef at April 16, 2009 6:46 PM

2rds +bx jump + push press + 6 pull-ups. It was a good one. RIP Danny.

Comment #480 - Posted by: Scott Albright at April 16, 2009 6:55 PM

3 rounds + 30 BJ + 15 PP

Comment #481 - Posted by: B. Rhaly at April 16, 2009 6:57 PM

21/m/6'2"/195 lbs

As Rx'd:
4 rounds even

RIP Danny

Comment #482 - Posted by: J.Hard at April 16, 2009 7:03 PM

M/32/6'2"/190

WU: 5 minutes casual rowing, 10 minutes 3xOHS (15lb bar), 2xpushups, 1xpullup

WOD: As Rx'd - 2 rounds plus 30 boxjumps plus 13 push-presses

Comment #483 - Posted by: doubleTLE at April 16, 2009 7:05 PM

5'8" m, 180, 39yrs old

2 rounds and 25 box jumps

struggled on mu pullups and my traps are shot

Comment #484 - Posted by: brad at April 16, 2009 7:08 PM

2 rds + 30 jumps and 7 push presses

Comment #485 - Posted by: Redding Mark S at April 16, 2009 7:10 PM

39/m/190
as rx'd

4 rounds + 10 box jumps

praying for Daniel's family

Comment #486 - Posted by: JackM at April 16, 2009 7:11 PM

Subbed 30 step ups for box jumps
115lb strict press
Towel pull-ups
3rds + 30 SU + 11 SP
Still working through back injury

Comment #487 - Posted by: chris l at April 16, 2009 7:14 PM

Just kept on truckin (slowly) until I reached four rounds.
34:10

Comment #488 - Posted by: Neil in Lakeland, Fl. at April 16, 2009 7:14 PM

2 rds + 30 box jumps + 15 pp

Comment #489 - Posted by: Angie/23/5'4"/133 at April 16, 2009 7:17 PM

As Rx'd

What a gasser! Holy crap!

25" plyobox and box jumps were jump on and jump off with hips opening in the air. No jumping on and stepping off box.

3 rounds plus box jumps, PP, and 13 Pullups

Hard sucker.

Comment #490 - Posted by: Surrey Sterling 38/m/173/5'10" at April 16, 2009 7:17 PM

Not as Rxd
20" box jumps
3 2/3 rounds

Comment #491 - Posted by: Chewuch Jeff 36/5'9"/185 at April 16, 2009 7:21 PM

24/f/150/5'6"

4 rounds and 30 box jumps with 50lb push press. Either way you cut it, it's a brutal and awesome one.

Comment #492 - Posted by: Freyja S at April 16, 2009 7:22 PM

Thank you for your sacrifices Danny,
Thoughts and prayers out to you and your family

23/m/6'1/189lbs.

3 rounds, barely 3 rounds. Gym needs a proper pull-up bar instead of those gimmicky twisty single hand things they stuck onto the squat rack.

Comment #493 - Posted by: Cam at April 16, 2009 7:22 PM

20/m/5'9/165

hard..as..hell

3 rounds and box jumps, pp, 17 pullups

RIP

Comment #494 - Posted by: Dio at April 16, 2009 7:22 PM

MGySgt. USMC M/47/6'2"/198

As Rx'd

2 Complete Rounds

RIP knowing others follow in your foot steps.

OooRahh CrossFit

Comment #495 - Posted by: W.D. at April 16, 2009 7:25 PM

F/27/5'0"/108
As Rx'd
2 rounds, barely...
Amazing tribute...

Comment #496 - Posted by: Kat at April 16, 2009 7:27 PM

I slept too late to train before work. LAZY. I'm going to do it tomorrow morning since I took a rest day today.

Comment #497 - Posted by: Adam B at April 16, 2009 7:30 PM

Rest in peace Sgt Sakai.

3 rounds + 30BJ + 20 PP + 8 pullups.

Comment #498 - Posted by: Brett_nyc at April 16, 2009 7:33 PM

2 Rounds plus 30 Box Jumps
(68,54), (8,7)

Comment #499 - Posted by: Hari at April 16, 2009 7:34 PM

2 rounds + 30 BJ + 20 PP
BJ = 20"
PP = 115#'s for 7 of first rd then 95#'s to finish 1st thru 3rd rds

def ready for a breather

Comment #500 - Posted by: Jeff - Bucks County at April 16, 2009 7:34 PM

3 rounds plus nine pullups

Comment #501 - Posted by: Paul A at April 16, 2009 7:40 PM

RIP Danny.

M/42/177
Did 30 muscle ups for time instead: 9:20 PR by 17:40. I don't know how I did that. Thanks Deezy and Stinker for letting me workout with you. Nice garage!

Steve

Comment #502 - Posted by: Steve Cole at April 16, 2009 7:42 PM

3 Full rounds

On 4th Round 30 Box Jumps and 4pp's

Felt so sick after haha.

Comment #503 - Posted by: Will M. at April 16, 2009 7:48 PM

26M/6'6"/235lbs

as rx'd: 3 rounds and 6 box jumps

chest to bar on pull-ups

danny, you will be remembered and your family will forever be proud of your sacrifice. You will meet them again.

Comment #504 - Posted by: Raze at April 16, 2009 7:49 PM

24/m/179

as rx'd

4 rds and 10 box jumps

Comment #505 - Posted by: NickR at April 16, 2009 7:49 PM

1 round pull ups killed me horrible

Comment #506 - Posted by: jshep 23/6'1/210 at April 16, 2009 7:51 PM

F/22/5'6"/137

Toronto CN Tower climb!!!!!!

144 flights
skipped every other step the entire way up
17:57

FML. Legs weren't even an issue...it was more of a lung burner. Sucked a LOT of wind, that's for sure!!!!

Comment #507 - Posted by: Melissa Cvjeticanin CF Mississauga at April 16, 2009 7:54 PM

wu x 3 x 10: dip, sit, squat, be, push
3 x 25 Double Unders

3 Rounds + 10 Box Jumps
subbed 2 45 lb. dumbbells

Comment #508 - Posted by: DOPP at April 16, 2009 7:57 PM

m/35/6'/165

scaled down to 95# push press

3 rds 30 box jumps 20 Push Press 7 pull-ups

RIP Danny. Thank you for your sacrifice.

Comment #509 - Posted by: Bladerunner at April 16, 2009 7:57 PM

F/29/170/56

As Rx'd
3Rds+30Box Jump+20 PP+10 Pull Ups

Comment #510 - Posted by: Alenka at April 16, 2009 8:01 PM

As Rx'd
22" box jumps
115 lbs. push press
30 pull-ups

4 rounds + 20 box jumps

43M 5'7" 187

Comment #511 - Posted by: Rich G at April 16, 2009 8:04 PM

m/28/170

3 2/3 made it to like 6 pullups. Should have had 4 rounds, just didn't feel like putting up the effort after a huge PR yesterday. Worn out this cycle.

Comment #512 - Posted by: Chad Lindsey at April 16, 2009 8:06 PM

Thank you Danny.

M/33/6'/182

As Rx'd:

3 rounds + 30 box jumps and 10 push press

Wow, this one was deceptive! Looked easier on paper.

Comment #513 - Posted by: Joseph at April 16, 2009 8:07 PM

done at crossfit after coaching

some box jumps were box steps
24 inch box
115 PP
pull ups

3 rounds plus 5 box jumps. Feel beat up after this one.

Comment #514 - Posted by: dandny at April 16, 2009 8:07 PM

Thank you for your service Danny.

M/61/5'11"/200
2 rds., 23 box jumps: rxd

Comment #515 - Posted by: Charles at April 16, 2009 8:10 PM

3 rounds +

30 box jumps +

10 Push Press

m/26/175/5'10''

Comment #516 - Posted by: DBinCO at April 16, 2009 8:15 PM

M/23/175/6'2

3 rds and 15 box jumps as rx'd.

Comment #517 - Posted by: Pence at April 16, 2009 8:15 PM

as rx'd
90 box jumps (24" box)
60 push press (115lb)
70 pull ups

Comment #518 - Posted by: Jamie M/30/175/5'11" at April 16, 2009 8:15 PM

4 complete rounds as rx'd

Comment #519 - Posted by: Caleb Martin at April 16, 2009 8:17 PM

3 rounds
no boxes, so subbed bench jumps
graviton assist pull-ups 80 lbs

Comment #520 - Posted by: potster (25/M/6'4"/240) at April 16, 2009 8:19 PM

male/80kg/1m77cm/34

As Rx'd but with a 26' jump:
3 rounds + 30 bj + 9 pp

As every hero this one was a killer!!
We give 100% for the fallen boys RIP.
Hugs for the frat and prays for the heros

Comment #521 - Posted by: Carlox at April 16, 2009 8:20 PM

5 rounds + 2 box jumps.

Comment #522 - Posted by: FBC at April 16, 2009 8:26 PM

m/48/177

CFWUx1

A completely humbling workout - my prayers are with Jenni, Jojiye and the families of Sergeant Romans, Sergeant Dunakin, and Officer Heges as they go through this difficult time.

I'm travelling and worked out at a ritzy health club in downtown Chicago. Box jumps were absolutely out of the question (unless I wanted to get arrested) so I subbed double unders instead. I still got some strange looks but I didn't get thrown out of the place in the middle of my workout. Here's how things went:

AMRAP in 20 minutes of:
Double Unders, 30 reps, 0:46/1:29/1:18/2:12
115 pound Push Press, 20 reps, 2:04/3:18/4:06/3:56
30 Pull-ups, 1:54/2:35/2:08/2:51
3 rounds plus 15 double unders in 20 minutes

I was so angry after reading Québecois' misguided post (and M@'s translation) that I did an extra round in Sergeant Sakai's honor. All sets were pretty well broken up. Did the double unders and pull ups 15-10-5; I broke up the push presses 10-5-5.

I also did the following 5-rep sets of front squats: 45/135/225/235(PR). CFSB is really working for me - thanks Bingo for writing your strength-bias article.

Mama and the kids did the following workouts:

Becky
f/50/130
Three rounds for time:
Run, Treadmill, 440 yards
Sit ups, 20 reps
Push ups, 30 reps
+/- 15 minutes

Luke
m/13/130
For time (break up as necessary):
Pull Ups, kipping, 90 reps
Ring Dips, 30 reps
14:18

Brittany
f/11/65
Three rounds for time:
Row, 300 meters
Burpees, 10 reps
Run, Treadmill, 440 yards
21:35

Great job guys - keep up the good work!

Comment #523 - Posted by: Spanky at April 16, 2009 8:29 PM

Been doing CF for about 1 month now. This was a tough WOD: 30-18" box jumps;20-#115 push presses; 30-PU's: 3 rounds plus and extra 10 reps of each. Push presses tore me up though.

RIP Danny. Being a LEO (former SWAT) myself and veteran, I really appreciate to see these WOD's dedicated to fallen LEO's and soldiers. Makes me work that much harder when I think about these heros fighting for their lives at the exact time of tragedy.

Comment #524 - Posted by: E.T. at April 16, 2009 8:31 PM

26/M/5'9"/170

95lb Push press, rest as Rx

2 Offical Full Rounds
the rest doesnt count if its not a full round so wont add .66666667 or w/e!

This WOD was OUTRAGEOUS (just like Ginos salad lol), pukie was trying to come out today!

RIP Danny

Comment #525 - Posted by: eddie c at April 16, 2009 8:37 PM

2 rounds + box jumps

box jumps were no problem
push press a little bit
but my kipping pullups have really gone down hill

Comment #526 - Posted by: kev at April 16, 2009 8:38 PM

almost 2, 6 pullups short of the full 2

65lb press
85 counterweight

Comment #527 - Posted by: BobO (m/23/6'5"/190) at April 16, 2009 8:43 PM

3 Rounds + 30 box jumps. Push-presses were really slow.

Danny and the rest of the OPD: thanks for what you've done and what you continue to do.

Comment #528 - Posted by: Nick Wise at April 16, 2009 8:53 PM

3 -4 PUs

Subbed 40 pushups for each round of PPs as my left shoulder wasn't up to the task.

Comment #529 - Posted by: John Elstad at April 16, 2009 9:05 PM

completed 4 rounds (+ 30 box jumps)

Comment #530 - Posted by: MarcusG at April 16, 2009 9:09 PM

Tough, tough workout.

18 inch box

2 rounds plus 30 BJ, 20 PP and 17 PU.

Comment #531 - Posted by: brett_from_wylie at April 16, 2009 9:11 PM

As rx'd

3 rounds + 30 bj

holy moly!!!!

36/M/200/5'11"

Comment #532 - Posted by: Worm29 at April 16, 2009 9:56 PM

M/29/6'1/180

All chest to bar PUs

3 rounds + 1bj

Wanted to get 4 but the forearms were still hurting from 30MUs and DT... Grip was gone by round 3

Comment #533 - Posted by: Brent - CrossFit Nasti, Cincinnati OH at April 16, 2009 9:59 PM

2 rds + 30 + 12 95#

Comment #534 - Posted by: Dano at April 16, 2009 10:00 PM

M/37/148

@ CrossFit All In, 19" box, CTB pull-ups, PP as rx'd

3 rounds + 30 BJ

Comment #535 - Posted by: Mad Max at April 16, 2009 10:12 PM

I don't know why I did this, it might have something to do with me being a pussy, but I changed the WOD a bit.

30 Box Jumps
20 Push Press @ 95#
10 Pullups

5 rounds + 30 Box Jumps

Comment #536 - Posted by: Evan at April 16, 2009 10:13 PM

as rx'd: 3rnds + 30 boxjmps + 2 PP

Comment #537 - Posted by: Brian "rhabdo" Soriano at April 16, 2009 10:13 PM

as rx'ed:
3rnds + 30 boxjumps + 20 pushpress + 15 pullups

Comment #538 - Posted by: Brad/36yom/509/170lbs at April 16, 2009 10:24 PM

m/39/5'4"/143

24" box jumps, 95# push presses

3 rounds + 8 box jumps

Comment #539 - Posted by: FnTX at April 16, 2009 10:29 PM

2 rounds and box jumps. Was with a buddy that just started crossfit.

Comment #540 - Posted by: mpl at April 16, 2009 10:46 PM

This was brutal! 4 rounds with 16 seconds to spare...

29/65"/145

Comment #541 - Posted by: Bennett at April 16, 2009 11:20 PM

Subbed 115# Shoulder press x 20 for push press:

1 round + box jumps and 12 SP

Comment #542 - Posted by: Umbre at April 16, 2009 11:39 PM

49/m/140
as RX
2+17 PP

Comment #543 - Posted by: e5fyrman at April 16, 2009 11:44 PM

Man this workout was a killer for me since it was my first cross fit workout... I finished 3 rounds and I was hurting...lol Great workout cant wait for the next one...

Comment #544 - Posted by: Hunter at April 17, 2009 12:04 AM

Maybe rest days should be dedicated the irredeemable human trash who our Heroes and their colleagues have laid low to keep us safe... just an idea.

Comment #545 - Posted by: Zach D. at April 17, 2009 12:37 AM

M/34/170

Brothers your sacrifice is not in vain. My condolences to the families of the slain members. Thank you Coach for honouring their memories.

As rx'd

3rnds in 20:14

Comment #546 - Posted by: LMD_Mike at April 17, 2009 1:00 AM

3rds plus 20 PP 20 PU

Comment #547 - Posted by: JJ at April 17, 2009 1:37 AM

WOD Danny
as rx'd,
3 rounds + 15 box jumps

p/p @ 52.5 k was the hardest,box jumps and pull-ups were easy,all p/p broken into 5's 6's 4's etc, if i could speed up the p/p i'd get a few more rounds,something else to practice !
no injuries the night,just rattlin maself a few times wi the bar doin hp sn ! and no one laughed !

Comment #548 - Posted by: Pedro Barrera,Scotland at April 17, 2009 2:16 AM

23/m/172lbs/70"

as RXd

4 rounds and 6 box jumps

Comment #549 - Posted by: Eric -Fairbanks, Alaska at April 17, 2009 2:31 AM

m/94/178/33

2 rounds + 30 box jumps + 10 push presses

feeling exellent, losing weight (zone)

Comment #550 - Posted by: gepeto at April 17, 2009 2:45 AM

34/m/350/6'6"

2 rounds + 30 box jumps + 50 roundhouse kicks each leg

Comment #551 - Posted by: mullinga at April 17, 2009 2:58 AM

11 rounds + 13 box jumps
20lbs weight vest as Rx'd

M/245/75" 6% BMI

I use Sustanon and Winstrol!

Feeling Great

Comment #552 - Posted by: night hawk!!! at April 17, 2009 3:48 AM

M/5'11/200/26

4 rounds as RX'd

Comment #553 - Posted by: Chris Skeehan at April 17, 2009 4:09 AM

Wow, I don't think you should be so proud to proclaim that you're juicing on these forums. Esterified testosterone and synthetic anabolic steroids is cheating plain and simple. But hey, if you really want to "One up the Jones's" and rock a very fashionable pair of rabbit sized testicles then be my guest. The rest of us will struggle with our WODs and celebrate our gigantic and fully functional balls!

Comment #554 - Posted by: Chris Skeehan at April 17, 2009 4:16 AM

Sorry to see another Hero Wod. My thoughts are with all the families.

Danny

Had to sub, box jumps 16", PP at 31kg and Pull-up with lightest band.

2 rounds + 10 box jumps

Good Fun.

Comment #555 - Posted by: Elaine in Scotland at April 17, 2009 4:19 AM

3 1/3 rounds as Rxd in Union III. Finished a 4th round in 26:37. Brutal workout.

Comment #556 - Posted by: Xman at April 17, 2009 4:24 AM

553 night hawk

Take it your havin a laugh!

Good One.

Comment #557 - Posted by: wee mama at April 17, 2009 4:39 AM

2 Rounds
+ 30box jumps and 13 Push Presses

Pull Ups killed me!

M/195/33

Comment #558 - Posted by: malone at April 17, 2009 4:59 AM

M/28/75"/200
Getting back into Crossft after a few months off for rugby season. Sorry to see that my first WOD was a hero but it got me pumped to give even more. 3 as RX's + 30/20/18

Comment #559 - Posted by: Jonathan at April 17, 2009 5:00 AM

definately a smoker... great tribute

Comment #560 - Posted by: matt at April 17, 2009 5:10 AM

f/26/106

65 pounds push press, 20 inch box

3 rounds + 30 box jumps

push press was the worst, I am very weak at these. For some reason my knee bothering me during this, but only while doing push press!

18 mile run the night before did not help energy levels, but thanks to the other guys in class i had to push through as I did not want to lag behind!

Seems like 4 rounds would be impossible at this weight of push press.

Comment #561 - Posted by: Laura Kurth at April 17, 2009 5:39 AM

M/47/6'/185

Rounds 20 Min
30 double unders
115# Push Press 20 reps
30 Pull-ups

4 Rounds

Comment #562 - Posted by: Richard at April 17, 2009 6:02 AM

RIP Danny, God Bless you.

4th rd, 12 Push-Presses in. Gassed it hard.

Comment #563 - Posted by: Jason A Op de Beeck at April 17, 2009 6:25 AM

3 rounds completed plus box jumps,push presses and 20 pullups as rx'd. i wanted that 4th round so bad!!

m/22/5'7''/153


Comment #564 - Posted by: will m. at April 17, 2009 6:35 AM

2k row (8:20)
CFWU (64lb assist)

Rounds 15min
Bench jump, 30 reps
85lb push press, 20 reps
Pull-ups w/ 64lb assist, 15 reps

1-2/3 reps

Still jet-lagged

10 min bike to cool down

Comment #565 - Posted by: geedebee at April 17, 2009 6:45 AM

M/41/5'6"/167lbs

3 1/3 rounds in 20 minutes

100lb Push Press, 20 reps
24in Box Jump, 30 reps
Pull-ups, 30 reps

Comment #566 - Posted by: James C. Barchenger at April 17, 2009 7:05 AM

holy crap that was tough. 3 rounds with 2 secs left. Used 20" box but everything else as rx'd.

RIP Daniel

Comment #567 - Posted by: scubasteve 37 168 5'10 at April 17, 2009 7:07 AM

113# Push Press

3 rounds, 10 box jumps.

My shoulders are killing me, thank god for rest day!

Comment #568 - Posted by: Gene m/29/5'11"/176- Desert Crossfit at April 17, 2009 7:24 AM

very hard. as rx'd 3 rounds

Comment #569 - Posted by: Rick Aprea Crossfit Nantucket at April 17, 2009 7:25 AM

M/30/70"/190

as rx'd = 3 rounds and 14 BoxJumps

Comment #570 - Posted by: LongeFlucht at April 17, 2009 7:33 AM

m/23/6'3/245
2 rounds + 30 box jumps
pu with 80 pound assistance

Comment #571 - Posted by: Adam S at April 17, 2009 7:43 AM

35/m/200/6'

2 total rounds + 30 BJ + 18 PP
Finished out the round after stopping the clock.

Comment #572 - Posted by: moak at April 17, 2009 7:53 AM

m/29/72/190

3rds 5 box jumps

Comment #573 - Posted by: nick at April 17, 2009 7:56 AM

4 rounds went over time didn't want to stop was having so much fun.

Pull ups 8 on my own, assisted with the rest each set
Push press could only do 65 lbs..

46/170/5'7

Comment #574 - Posted by: Smartie at April 17, 2009 8:05 AM

24m/75"/195 lbs

20 min AMRAP of:

30 Step ups onto 29 inch tire
20 115 lb. push presses
30 Pull ups

had to run about 20 yards to get to pull ups

4 full rounds + 5 step ups

Comment #575 - Posted by: Chun at April 17, 2009 8:08 AM

As prescribed:

2 rounds (barely)

Comment #576 - Posted by: dss at April 17, 2009 8:19 AM

4 rounds + 20 box jumps
jumping pullups

Comment #577 - Posted by: mitch at April 17, 2009 8:23 AM

41 male / 180 / 5 10

2 rounds + Box Jumps x30 + PP x 20 + 4 pullups

Tough one

Comment #578 - Posted by: Steve Neal at April 17, 2009 8:37 AM

M/39/6'3"/256#

30 24" box jumps
20 100# Push Press
30 Pull ups-jumping
20 minutes

4 rounds, 30 box jumps, 4 push presses

Comment #579 - Posted by: Halvy51 at April 17, 2009 8:40 AM

10 pullups short of 3 m/210lbs./52
RIP Danny go with God

Comment #580 - Posted by: bill davies at April 17, 2009 8:46 AM

Scaled wieght to 90#

19 PU short of three rounds

Comment #581 - Posted by: windycity at April 17, 2009 8:46 AM

M/27/5'9"/175#

3 rounds
I was able to scrounge up enough steps to get about 18", not 24", everything else as rx'd.
Almost ran into Pukey.

Day 7 of 100 day burpee challenge, did 13 b/c i missed yesterday. mental note: don't miss day 99.

Comment #582 - Posted by: Josh at April 17, 2009 9:44 AM

A bad ass workout for a bad ass warrior.
Only had 30 inch box...2 rounds + 30 BJ and 10 PP

Comment #583 - Posted by: BLB428 at April 17, 2009 10:04 AM

M/42/195

3 rds

Kanamon
M/16/150

3 rds

Comment #584 - Posted by: Nate at April 17, 2009 10:10 AM

CFWUx3

as Rx'd: 3 rds

Comment #585 - Posted by: OCMike (M/5'9"/174#/43yo) at April 17, 2009 10:11 AM

2 Rounds
30 Box Jumps
12 Push Press.

Comment #586 - Posted by: Kyle at April 17, 2009 10:12 AM

17/04/09
M/33/181/76
3 rounds + 30 box jumps & 5 push presses
What do you know? Harder than it sounded...
Push presses were difficult: split first two rounds into 2x10 reps, 3 round into 4x5reps
Presses had a dramatic effect on my grip for pull ups

Comment #587 - Posted by: blackrockboy at April 17, 2009 10:23 AM

Forever a hero

Comment #588 - Posted by: Jason North at April 17, 2009 10:25 AM

m/20/5'8/158

3 rds + 22 box jumps
as rx'd

Comment #589 - Posted by: Josh at April 17, 2009 10:28 AM

48 M 5'10 202

warm up

as rx'd

3 rounds + 30 BJ + 4 PP

Comment #590 - Posted by: Mark Barry at April 17, 2009 10:34 AM

M/39/200/5'10"

as rx'd=
3 rounds + 30 box jumps, 5 push press

Had to stop and put on wrist wraps, my wrists are killing me from 2 days ago. Waisted almost a minute w/ that. I was still really happy w/ my results. My box jump was actually 25", I used my power rack and it locked in at 22" or 25" so I took the 25". I need someone to tell me what to do w/ my pull-ups though.

Comment #591 - Posted by: jeffdpoll at April 17, 2009 10:38 AM

36m/6'/175

24" box jumps

3rds + 21 box jumps

Comment #592 - Posted by: Schmidty at April 17, 2009 10:52 AM

Dang that was hard. I pumped out 3 rounds plus 10 pullups. Almost met pukie this morning. My wife is about 2 weeks into crossfit and did strong work on a scaled version.

Comment #593 - Posted by: Twall at April 17, 2009 10:52 AM

10 pullups short of 2 rounds

Comment #594 - Posted by: miles at April 17, 2009 11:06 AM

Rest in peace Danny.

2 rounds as rx'd.

Comment #595 - Posted by: Mike D at April 17, 2009 11:09 AM

24/6'/175

3 rounds + 5 pullups

Comment #596 - Posted by: daniel at April 17, 2009 11:19 AM

RIP brother from warrior to warrior. In Iraq right now 3# 30 box jumps 10 PP

Comment #597 - Posted by: Jon Burns at April 17, 2009 11:24 AM

Just started crossfit 2 weeks ago...I was in the Marines for 6 years and worked out every day back then, got in decent shape. I got out 8 months ago and haven't worked out much since...in just 2 weeks of doing CrossFit I am already noticing that I am almost back to my former self...I have been preaching CrossFit to everyone I know...I have recruited 5 friends to get into it already...I love me some crossfit!

Comment #598 - Posted by: Joey at April 17, 2009 11:34 AM

M/46/195/5'11"

as Rx'd

3 + 30 Box Jumps

Comment #599 - Posted by: jhynds at April 17, 2009 11:47 AM

m/37/172

As RX
2 rounds plus 30 jumps and 10pp.

Finished the 3rd round just on principle. Rest day good.

Comment #600 - Posted by: Scott Andresen at April 17, 2009 11:48 AM

M/19/192#/6'4''

4 rounds rx

Comment #601 - Posted by: Captain Crunch at April 17, 2009 11:49 AM

21" box jump all I have, broken sets on PP and PU with assist on PU

3 rds + 30 jumps + 3 PP

That was a gasser but worth it. Wish I could have done more for our fallen brothers. RIP men.

Comment #602 - Posted by: Bells 36/6"1"/210 at April 17, 2009 11:57 AM

Jennie: 27 F 165# 5'9"
"Danny"
Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps
80 pound Push Press, 20 reps
30 Pull-ups

Completed 2 rounds + 30 box jumps & 5 Push Press

Comment #603 - Posted by: JennieLee at April 17, 2009 12:00 PM

5 rounds

a$$ to ankle squats (bad ankle still cant handle the squats)
85 lb PP (I weigh 150)

Had to do my chin ups ouon a ledge so I could be outside, so I put my feet on the wall to assist.

Comment #604 - Posted by: mojo at April 17, 2009 12:03 PM

oooo, I misread, thought it said 30 min.no wonder it was soo hard at the end.

Comment #605 - Posted by: mojo at April 17, 2009 12:10 PM

m/21/6'1/226

"Danny"

3 rounds + 30 box jumps as RX'd

The box jumps and push press were easy. The pull-ups were painful and by round 2 broken into sets of 3-4

Comment #606 - Posted by: Mike L Panther CrossFit at April 17, 2009 12:11 PM

AMRAP in 20 minutes
30 24" box jump
20 115lb. push press
30 jumping pull-ups

2 rounds + 22 box jumps.

Comment #607 - Posted by: MC Warsaw 23/m/6'/220 at April 17, 2009 12:12 PM

32/m/70"/215

2 rounds + box jumps + 7 push press

Comment #608 - Posted by: BJ at April 17, 2009 12:16 PM

As RX'ed:

4.078 rounds (according to beyondthewhiteboard.com)

4 rounds and 7 box jumps

Comment #609 - Posted by: Kyle m/6'0"/225/36 at April 17, 2009 12:33 PM

BattleBorn CrossFit - Reno, Nv

F/6'1/170

4 rounds - holy crap that was hard

24in box
40kg push press (88lbs)
kipping pull ups

Comment #610 - Posted by: Alena at April 17, 2009 12:34 PM

M/28/5'10'/165

As Rx'd:
4 rounds flat

Comment #611 - Posted by: kyle a at April 17, 2009 12:43 PM

AMRAP-20 mins
30 box jumps
20 push press-65 lbs
30 jumpin pullups

Results: 6rds 12 push press

Comment #612 - Posted by: BlueFlameRebel at April 17, 2009 12:57 PM

3rounds +30BJ, 20PP

Comment #613 - Posted by: Jesse Emers 24/m/195 at April 17, 2009 2:16 PM

M/34/6'2/200

Rx'd
2 pu's short of 3 rounds

Comment #614 - Posted by: Daddy Long Legs at April 17, 2009 2:17 PM

100 ft walking lunges
20 push press 70#
30 assisted pullups

2 rounds, 100 ft lunges, 10 push press

Tweaked my shoulder playing water polo last night, ready for a day off...

Comment #615 - Posted by: dan at April 17, 2009 2:20 PM

3.5

Comment #616 - Posted by: 218 at April 17, 2009 2:33 PM

m/35/183/6'3"
3 rounds
sub:
22" box jumps
95 lb push press
6:10a

Comment #617 - Posted by: BryanK at April 17, 2009 2:38 PM

18" box jumps, 65# push presses, kipping pullups

3 rounds + 30 box jumps, 20 push presses and 18 pullups.

This WOD hurt.....The scar tissue that is balled up in the thumb area of my right hand is very painful; so much so that I haven't been able to hold a bar or kettlebell for the past month and even applying the front brake on the new Harley is almost impossible. I'm sick of this and it seems to be tightening up while healing so the ROM and strength is becoming limited. It's time to get more aggressive dealing with this problem, so between the rolfer working the area and now by holding a light bar directly on the area to stretch the scar tissue I'm going to get back into the game.

Comment #618 - Posted by: Kelly Moore 45/F/5'/114# at April 17, 2009 2:56 PM

30/m/198

3 rounds as rx'd.

couldn't manage anything more.

Comment #619 - Posted by: SAT at April 17, 2009 3:00 PM

"Danny"

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


almost 2 rounds as rx'd

10 pull-ups short. pullups holding me back again but still getting better. lungs hurt bad today.

Comment #620 - Posted by: Pete 31/m/5'8"/175 NM at April 17, 2009 3:05 PM

F/34/120#

24" box jumps
45# Push Press
Jumping PUs

2 Rounds + 30 Box Jumps, 20 Push Press, 3 PUs

Comment #621 - Posted by: Spy at April 17, 2009 3:17 PM

2 rds 30 box jumps.

This one really kicked my ass, RIP Sgt. Sakai.

Comment #622 - Posted by: Collin at April 17, 2009 3:34 PM


5 Pull Ups short of 3 complete rounds
85# Push Press

As always, in your honour Danny.

Comment #623 - Posted by: Julie F31/118/5'0" at April 17, 2009 3:37 PM

2 rounds and 12 jumps.
/pull-ups were brutal

Comment #624 - Posted by: Sri 28/m/5'8"/185lb at April 17, 2009 3:53 PM

As Rx'd
4 Rounds

Missed doing this yesterday cuz I had to be up early today. Got 'er done, though!

Comment #625 - Posted by: Kevin Bania, 26m, 5'10, 175lbs, Fort Bragg, NC at April 17, 2009 3:54 PM

m/34/218/6"0

Not as Rx'ed, subbed 95# for push press

2 rounds, plus 30 box jumps, 20 push press, and 11 pull ups.

Comment #626 - Posted by: j-seal at April 17, 2009 4:07 PM

3rnds + 15 jumps, as rx'd

day late on this one, didn't feel 100% and needed a rest day after 5x5 workout yesterday (top sets at BS-375x5,Bench-275x5,Row-250x5..good day), but I can rest tomorrow.

Thank you to all the SWAT officers out there putting their a$$ on the line to keep people like me safe.

later,
b
m/32/5'8-1/2"/180

Comment #627 - Posted by: brian p at April 17, 2009 4:21 PM

3 rounds, 30 box jumps and 13 pushpress

completed full 4th round after time.

push press were hard

34/165/68"/m

Comment #628 - Posted by: jk at April 17, 2009 4:27 PM

3 rounds, 29 box jumps. Paul

Comment #629 - Posted by: Apolloswabbie 6'2" 201 45 yoa at April 17, 2009 4:45 PM

RIP
2 rds + 10 PP w/ body rows

Comment #630 - Posted by: gwg at April 17, 2009 4:51 PM

3 rds + 30/20/10 rx

Comment #631 - Posted by: PANOS at April 17, 2009 4:59 PM

4 rds as rxd

Comment #632 - Posted by: cl at April 17, 2009 6:25 PM

F-32-118
3 rounds + 30 box jumps
Danny rx

Comment #633 - Posted by: Sarah-Lee at April 17, 2009 6:27 PM

M/29/6'4"/198

As Rx'd

3 rounds + 30 box jumps.

Comment #634 - Posted by: Brian Panther_CrossFit at April 17, 2009 6:28 PM

CFWUx3 (light PUs and Dips)
3 rds

Comment #635 - Posted by: Doug at April 17, 2009 6:28 PM


M/23/6'1/180

as Rx'd

4 rounds + 30 box jumps + 20 PP

Felt real sluggish today, def not 100%. 5 rounds+ shouldn't be a problem next time.

Comment #636 - Posted by: COS at April 17, 2009 6:52 PM

M/29/6'/160

2 rounds plus 20 box jumps, 90# pp

recently started crossfit, thought this wouldn't be so bad. who was i kidding could barely make it to 20min and almost puked. pull ups are getting easier though

Comment #637 - Posted by: liggy at April 17, 2009 7:42 PM

CFWU2
BWU and HPC's for WU at 45,65,95x3

2 rounds + 30BJ + 15 PP (76, 71)

Comment #638 - Posted by: jon h M/47/145 at April 17, 2009 7:52 PM

Box jumps onto the Bench Press

Push presses cleaned from the floor

3 rounds + Box Jumps + 12 Push Press

Comment #639 - Posted by: Kenno at April 17, 2009 8:17 PM

m/24/6'1''/185
as rx'd
3 rounds+30 box jumps+20 pp+5 pullups

Comment #640 - Posted by: Dusty at April 17, 2009 8:23 PM

sub'd with 95 lb push press

3 rounds + box jumps + 16 push press

Comment #641 - Posted by: Eric in SD at April 17, 2009 9:40 PM

3x
Ouch!

Comment #642 - Posted by: 42elysium at April 17, 2009 10:05 PM

4 1/3rounds

Comment #643 - Posted by: JDisch at April 17, 2009 11:28 PM

modified: 30bj, 12hspu, 30pu: 2rnd + 30bj + 5hspu

Comment #644 - Posted by: Jon at April 18, 2009 2:52 AM

3 rounds + box jumps + 5 push press

Comment #645 - Posted by: TomO/42/M/200 at April 18, 2009 3:42 AM

sub 30kg, and smaller box
3 rounds plus boxjumps,pushpress + 13 pullups

Comment #646 - Posted by: Tamas at April 18, 2009 5:03 AM

m/32/148lbs/5'5"

As rx'd
4 rounds plus 12 box jumps

Comment #647 - Posted by: Brandon Burritt at April 18, 2009 5:20 AM

m/26/165/5'8"
95lbs push press
3 rounds

Comment #648 - Posted by: Kevin at April 18, 2009 6:15 AM

"Danny"

F/44y/62"/143# JULIA
Mods: 18" BJ. 45# PP. Jumping PU.
2 rounds + 24 box jumps

M/40y/68"/155# GEORGE
Mods: 25" BJ. 95# PP (since my 3RM is 120#).
1 round + 30 BJ + 10 PP

We were both quite sore from last 2 WODs.

Comment #649 - Posted by: George Hernandez in Chicago at April 18, 2009 7:09 AM

SUB 95# pp

2 rounds

M/39/150

Comment #650 - Posted by: Ticotexas at April 18, 2009 7:09 AM

As Rx'd

3 rounds, 30 BJ, 15 PP

Comment #651 - Posted by: Peyton Knippel at April 18, 2009 8:00 AM

2rnds + 28bj

Comment #652 - Posted by: Shannon Carr at April 18, 2009 8:07 AM

F/41/130

2 rds + 30BJ, 9 PP (women's rx'd #80)

Comment #653 - Posted by: Sharon Miller at April 18, 2009 8:37 AM

As Rx'd

2 2/3 rounds

RIP Danny we will never forget you

Comment #654 - Posted by: Brad 33/m/205/74" at April 18, 2009 9:09 AM

3 rd, 30 box jump, 11 push press

lots of box "steps" mixed in with jumps.

Comment #655 - Posted by: mtvet/44/6'/218# at April 18, 2009 9:11 AM

With 75 lb. push press instead, 3 rounds 30 jumps 20 presses 12 pull-ups

Great workout

M/19/165/6'1

Comment #656 - Posted by: Phil at April 18, 2009 9:25 AM

M/58/6-2/206

30 Box jump 16 inches
20 push press 75 pounds
30 pullups with 52 pound assist
3 rounds 20:15

Comment #657 - Posted by: JBGP at April 18, 2009 10:14 AM

m/30/5'11"/165

as Rx'd

3 rounds, +30 box, +5 PP.

Comment #658 - Posted by: tipper at April 18, 2009 12:05 PM

3 rounds

Comment #659 - Posted by: MJ @ Practice CF at April 18, 2009 12:16 PM

M/190/24

4 Rounds
I SUCK!! bad cramp with 3:32 min left. I hope we do this againg soon

Comment #660 - Posted by: Chris C at April 18, 2009 12:32 PM

m/20/185/6'3
3 rounds + 30 box jumps and 5 pp
as Rx'd

Comment #661 - Posted by: Chris Kokoll at April 18, 2009 1:20 PM

3 rounds -3PU

Comment #662 - Posted by: Gperron at April 18, 2009 1:59 PM

M/53/143/5'8"

95lb press

3 rds in just a hair over 20 min.

Comment #663 - Posted by: Ssscaler at April 18, 2009 2:15 PM

20090418 1200hrs
WOD090416: "Danny": AMRAP 20mins of 30 Box Jumps (24 inch), 20 Push Press (50kg), 30 PUs.
Got in 2 full rounds and 30 Box Jumps.

Comment #664 - Posted by: AlexR at April 18, 2009 2:19 PM

subbed 40 x 18" bench jumps for 30 x 24" boxjumps

3 rounds + 40 jumps + 20 push-presses


Danny, Ervin, Mark and John: God has a special places for warriors like yourselves. my heart + prayers go out to you and your families.

Comment #665 - Posted by: RLPack M/5'9/173# 28 y/o at April 18, 2009 2:41 PM

m/ 26/ 202 lbs./ 74"

3 rounds + 4 Push Presses

Comment #666 - Posted by: Jimmy at April 18, 2009 3:06 PM

Been too much of it!! Going to try it tonight and honor a fallen brother.

I am scared!

Comment #667 - Posted by: Webster at April 18, 2009 3:12 PM

Box jumps to 18 inch box. Got thru 2 and 2/3 rounds. Push presses were the rate limiting step for me. Need to get a 24 inch box!

Comment #668 - Posted by: cmgmd50 at April 18, 2009 3:29 PM

M/26/230/6'0"
As Rx'd: 2 rounds.

Comment #669 - Posted by: Chris Mac at April 18, 2009 5:13 PM

F/45/5'2"/126ish

cycle to work 30 mins followed by 3 rounds of:
18" step-ups (mod for injured ankle) - 30
45# push press - 20
pull-ups jumping - 30
16:41

cycle home 35:40

Comment #670 - Posted by: Nicky at April 18, 2009 5:55 PM

D
1 round @7:08
2 round @ 15:14
+ 30BJ, 15 Push press @ 20:00
completed round 3 @ 23.59

Comment #671 - Posted by: waderpro at April 18, 2009 6:17 PM

26" box/ 95lbs/

3rds + 30 more box jumps.... pukie almost paid a visit!!

Comment #672 - Posted by: Webster at April 18, 2009 6:56 PM

m/40/67"/185#

"Danny"
AMRAP in 20 minutes: 3 rounds + 20 box jumps
20" inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

Comment #673 - Posted by: Anthony Rubino at April 18, 2009 7:40 PM

3 rds plus 30 box jumps, 95 lbs on pp

Comment #674 - Posted by: Brandon C at April 18, 2009 10:31 PM

33/M/180

3rd + 30 BJ + 20 PP

Comment #675 - Posted by: M. Ely at April 18, 2009 11:21 PM

2 rounds + box jumps + push press
20" box jump, 30 reps
95 lb push press, 20 reps
30 pull ups (10 ast round 1, 12 ast round 2)


Comment #676 - Posted by: pgsponge at April 18, 2009 11:30 PM

2 rounds + box jumps

used 95# push press

Comment #677 - Posted by: I_M_Sam at April 18, 2009 11:54 PM

2 rounds + box jumps + 10 pp
scaled to 100 lb

Comment #678 - Posted by: hkc m/26/5'6/155 at April 19, 2009 7:32 AM

3 rnds

Comment #679 - Posted by: Rory Mac at April 19, 2009 7:33 AM

2 rounds + 2 box jumps

subbed HSPUs for the push press. Only got 12 HSPUs on the first round. Got 10 on the second round, then switched to pushups with my feet on my dresser to finish the set. Condolences to the family of a brave man.

Comment #680 - Posted by: Drewski at April 19, 2009 7:59 AM

as rx'ed - 3 rnds + 30 box jumps & 10 push press

Comment #681 - Posted by: RBP at April 19, 2009 10:41 AM

I worked with all four guys. They were all good people and good police officers. I sporadically do crossfit, I like to work heavy too much :), but today, I will complete this WOD. Thanks to Crossfit for remembering a good guy (guys) and to all who commented positively here.

Comment #682 - Posted by: StevilV at April 19, 2009 11:30 AM

Always sad to see a new Hero Workout. RIP. We honored Sergeant Daniel Sakai today in Bogota and used 45lb DBs (equiv to 110-115lb BB) since we don't have barbells. Everyone gave their all. Here are our results (complete rounds + BJ+PP+PU):

As RX'd
3 rounds + 30+20+9 - Kirk (visiting from CF Black Box)
3 rounds - John (visiting from Harbor City CF)
5 rounds + 30+9 - Geoff

Non-RX'd
2 rounds + 30+20+20 - Angelica (15lb, jumping PU)
3 rounds - Ernesto (35lb)
3 rounds + 30+10 - Tomas (25lb, some jumping PU)
3 rounds + 30+12 - Bret (25lb, some jumping PU)
3 rounds + 30+20+20 - Felipe A (15lb, some jumping PU)

Comment #683 - Posted by: GMT-CrossFit Bogota at April 19, 2009 11:44 AM

35/180/5'9"
30 box jumps
20 push press 95lbs
30 pull-up

3 rounds in 20min

Comment #684 - Posted by: RussEscondido at April 19, 2009 12:33 PM

As RX'd:

15 pullups short of 3 rounds

Comment #685 - Posted by: pbraun at April 19, 2009 1:19 PM

as rx'd
in deezy's garage

3 rds
+30 box jumps
+20 push press
+15 pullups

Comment #686 - Posted by: al deezy (32-m-155) at April 19, 2009 1:52 PM

43/171

As Rx'd:

2 rounds +30 box jumps +10 push presses

Completed 3 rounds in 26:20

Comment #687 - Posted by: Rick Cantu at April 19, 2009 2:05 PM

21m170

not as rx'd. Scaled 36" box, 95 on PP.

3 full rds plus 30 BJ and 6 PP.

Been down in the States on a hedonistic bender, time to get back to life and get ready for summer training. I'm thinking two-a-days to make up for missed WODs and to kick my ass a little.

Comment #688 - Posted by: Alex P at April 19, 2009 4:56 PM

#429 "Jack"- I think someone needs a blanket party! We all have a right to our opinions and our freedom of speech, but it would be nice if people like yourself would keep the ol' mouthpiece shut out of respect for the men and women in this country that have shed their blood in support of your rights and freedoms!

Subbed 95# PP, as Rx'd 3 rounds plus 25 box jumps.

Comment #689 - Posted by: Walker at April 19, 2009 4:58 PM

2 full rounds.

Comment #690 - Posted by: Thorn at April 19, 2009 5:20 PM

41/m/191
3 rounds + 30 box jumps
as Rx.

Comment #691 - Posted by: kurt403 at April 19, 2009 5:37 PM

scaled 'Danny' to 68#PP and 20" box jumps
4 rounds exactly

Comment #692 - Posted by: JENNY O. 38F/132# at April 19, 2009 5:45 PM

Warm up:

Run through a couple rounds of the WOD lightly

WOD as Rx'd:

4 Rounds + 25 box jumps

Was hoping for five rounds. Think it's possible the next time around.

RIP, Danny. Thank you for your sacrifice.

Comment #693 - Posted by: Steve Smith 28YOM/5'10''/190# at April 19, 2009 5:50 PM

3 rounds as rx'd

Comment #694 - Posted by: apeppin at April 19, 2009 6:21 PM

3 rounds as rx'd

m/27/185

Comment #695 - Posted by: BrianG at April 19, 2009 6:59 PM

m/32/#230
rx'd 3 + 17pu

Comment #696 - Posted by: hoss at April 19, 2009 8:03 PM

2

Comment #697 - Posted by: Wade at April 19, 2009 9:32 PM

Subbed 35kg/77lb Push Press.

2 rounds, 30 box jumps, 10 push press

Comment #698 - Posted by: JonK at April 20, 2009 3:08 AM

f/25/5'9/133

16" box jump, 30 reps
65# push press, 20 reps
pull-ups, 30 reps

2 rounds + 30 box jumps

Comment #699 - Posted by: heazza at April 20, 2009 3:30 AM

2 rounds as Rx'd + 30 box jumps - feeling weak today

Comment #700 - Posted by: gary martins at April 20, 2009 5:41 AM

Ryan (m/30/185/75") - 2 rnds + 30bj & 4 pp
Gunnar (m/37/190/73") - 4 rnds - 10pus

Comment #701 - Posted by: gunnar at April 20, 2009 5:53 AM

3 rounds plus 30 box jumps 20 pp and 10 pullups almost made four-think I can do it next time. My butt was dragging after this one!

In response to comment #429 (Jack) How dare you imply that these wonderful officers who gave the ultimate sacrifice were "opressive" to this piece of garbage. That rapist shouldn't have been on the streets to begin with! As far as I'm concerned that plankton shouln't have been allowed to breathe let alone have any rights! You should be forever in debt to these men who are bustin' there butt everyday to protect ungreatful souls like yourself! You would be the first one crying to the ACLU if these men didn't show up for you if you were in trouble. So do us a favor and shut your mouth and show some respect.

Comment #702 - Posted by: Mike Mormtan at April 20, 2009 6:41 AM

Jeff @ home
Chest to bar pull ups
4 rounds + 30 BJ

Comment #703 - Posted by: Jeff & Charity @ CFSnohomish at April 20, 2009 7:10 AM

C-
20" BJ
85# PP
4 rounds + 19 Pulls

Comment #704 - Posted by: Jeff & Charity @ CFSnohomish at April 20, 2009 7:42 AM

For my wife's birthday we changed it up a little and did 42 reps of each for 21 minutes.

2 rounds + 18 jumps

Comment #705 - Posted by: bearcat m/41/206 at April 20, 2009 10:09 AM

Did this Fri.
CFWU x 3 -PU

"Danny" w/weight scaled
BJ: x30
PP: 95lb x20
PU: x30

20 min, 3 rounds exactly
Really had to grind out last few PUs.

Comment #706 - Posted by: Harpo m/41/5'7"/145 at April 20, 2009 10:55 AM

M/27/75'/211

Sub Jumping pull-ups

4 rounds+16 box jumps

Comment #707 - Posted by: Bunn at April 20, 2009 12:44 PM

as rxd
2Rs + 30 box jump + 6 PP

Comment #708 - Posted by: TJ/220/42 at April 20, 2009 1:25 PM

************************ 04/20

2 rds plus 2 min rope and 6 PP

Completed three rounds in 26:49

Comment #709 - Posted by: TommyKrackCorn at April 20, 2009 2:26 PM

as rx'd
4 pull-ups short of 3 rounds

Comment #710 - Posted by: Lance 26/M/69in/186.5lbs at April 20, 2009 5:35 PM

m/30/225
as rx'd
3rds+ 16 Box jumps

Comment #711 - Posted by: rstrang at April 20, 2009 5:54 PM

M/28/6'1"/210
3 rounds + 30 box jumps + 5 push press

Comment #712 - Posted by: Tim at April 20, 2009 6:18 PM

3 rounds plus 30 box jumps. was using the 30 inch box for my box jumps. What a great workout!!! R.I.P to all fallen heros.

Comment #713 - Posted by: Jesse at April 20, 2009 7:14 PM

"Danny"
At Hotel

Complete as many rounds in 20 minutes as you can of:
24 inch Box Jump, 30 reps SUB Tuck jumps
115 pound Push Press, 20 reps SUB 50 pound dumbbell
30 Pull-ups SUB Pulldowns

4 rounds + 30 Tuck jumps + 20 push Press + 17 Pulldowns

Comment #714 - Posted by: Louis Herrera 50 70" 180 at April 20, 2009 9:22 PM

i got to four rounds and that was is! hell of a workout
5'6"/32/165

Comment #715 - Posted by: charlie at April 20, 2009 10:02 PM

4 rounds
+30 bj+20 pp +20 pu

Comment #716 - Posted by: southy at April 21, 2009 5:31 AM

forgot my workout note and accidentally mixed danny with helen.


3 rounds of:
Run 400 meters (730,630,700)min/mi
12 push press 95 lbs
12 pull ups

This crushed me. 29:16
m/34/205/69"

Im starting to like it when the Mirror Musclers give me disgusted looks.

Comment #717 - Posted by: jtaylorok at April 21, 2009 5:51 AM

M/32/148LBS/5'5"

As rx'd
4 rounds plus 12 box jumps.

Comment #718 - Posted by: Brandon Burritt at April 21, 2009 6:29 AM

4 rounds

Comment #719 - Posted by: buggzilla at April 21, 2009 6:48 AM

4 rds
15 boxes

Comment #720 - Posted by: SAJ 175/m/30 at April 21, 2009 8:07 AM

3 rounds

Comment #721 - Posted by: mfgilbert at April 21, 2009 9:00 AM

m/30/155.5

Been feeling fatigued past few days. It showed on this workout.

2 rounds + 30 box jumps + 20 push press + 12 pullups

Comment #722 - Posted by: rowcoach at April 21, 2009 9:30 AM

M/26/6"/175

After the first time doing KB's my legs are SOOORE. The box jumps killed me here

Finished 3 complete rounds + 30 box jumps + 8 PU's. I finished the 4 round and was totally out of gas. Looking forward to a much needed rest day!

CrossFit rocks!

Comment #723 - Posted by: alan firth at April 21, 2009 10:00 AM

still getting back into it, so scaled it backk to
15 box
10 push press
15 pull ups

did 3 all out rounds
1- 1:24
2- 1:16
3- 1:09

Comment #724 - Posted by: PJ NH at April 21, 2009 10:41 AM

Burned out today. Not a good showing. I had to half the sets. 6 half sets in the 20 minutes so 3 full sets. This workout destroyed me.

Comment #725 - Posted by: Erik at April 21, 2009 12:09 PM

As rx'd

3 Rounds 30 Box Jumps, 20 Push Press, 30 Pullups

4th round 30 Box Jumps, 20 Push Press, 2 Pullups

Comment #726 - Posted by: Luna at April 21, 2009 1:32 PM

M/29/6'/195

70 lb pu assist, 95 lb pp

2 rounds, 30 box jumps and 10 pp

Comment #727 - Posted by: BGreen at April 21, 2009 1:39 PM

M/32/5'4"/144lbs
As RX'd
3 full rounds +21 box jumps.
Had no energy today

Comment #728 - Posted by: Matt Burritt at April 21, 2009 1:55 PM

M/33/193/6'

As rx'd

3 rounds, 10 Box jumps

Comment #729 - Posted by: Lee at April 21, 2009 3:56 PM

Very hard workout.
24" box jumps
75lb push press
mini black band chest to bar pull ups

2 rounds plus, 30boxjumps, 20pushpresses, 19pullups

Comment #730 - Posted by: Jennifer Lawrence at April 21, 2009 3:56 PM

scaled PP to 95 lbs.

At 20 minutes had done 1 round plus jumps, PP, and 18 pullups.

Finished 2 rounds in 21:27
Sore from last couple workouts.

Comment #731 - Posted by: Strohs M/47/6'/182 at April 21, 2009 5:49 PM

As rx'ed 3 rounds and 7 Box Jumps.

M/40/200/6'0

Comment #732 - Posted by: rbyrn@Crossfit Myrtle Beach at April 21, 2009 6:51 PM

as Rx'd 4 rounds +30 +20 +20 pull ups. Almost 5 rounds

Comment #733 - Posted by: pelch at April 21, 2009 7:31 PM

Oops. Did 82#, not 68# on the PP.

Comment #734 - Posted by: JENNY O. 38F/132# at April 21, 2009 7:36 PM

scaled to 15 pullups
2 rounds + 30 jumps/20 push presses/5 pullups

Comment #735 - Posted by: homerba at April 21, 2009 8:36 PM

Finished 2 rounds in 17 min.

Could have got a third but got slowed down with the crowded gym.

M/27/175/6'

Comment #736 - Posted by: Baker at April 22, 2009 10:39 AM

Jim, use 105# next time

Comment #737 - Posted by: Bama Jim - M/40/6'4"/203 at April 22, 2009 11:19 AM

age 19 bw 170

4 rounds + 5 box jumps
accidently did first set of push presses with 105 instead of 115. pretty pissed about it

Comment #738 - Posted by: Chris S at April 22, 2009 12:07 PM

3 rounds. as rxd
push press - 70lb

Comment #739 - Posted by: Chort at April 22, 2009 1:33 PM

4/16/09
CFWU X2

WOD:
*AMRAP 20 Min.*
30 Box Jumps
20 Push-press 55lbs
30 Jumping Pull-ups

Results = 6 Rounds plus 30 Box Jumps
plus 10 Push Press

JD Roper
Pickens High School
Blue Flame CrossFit

Comment #740 - Posted by: BlueFlame11 at April 22, 2009 1:44 PM

2 rds & 30 box jumps. 10 min ellip wu 20/20.

Comment #741 - Posted by: kevin o at April 22, 2009 2:10 PM

RIP Danny, Thank you for your service and sacrifice for us all...
3 rounds as RX'ed, I'll get 4 for you next time brother

Comment #742 - Posted by: Dangerous Brian at April 22, 2009 5:29 PM

3 rounds + 26 Pull ups NOOOOOOOOOOOO
As Rx'd My box is a little bit higher 25 3/4
my goal was 4 rounds.....Next time!!!!!!

Comment #743 - Posted by: Kevin Penner M/40/190lb at April 22, 2009 8:01 PM

3 rounds as rx'd

Comment #744 - Posted by: scugs at April 22, 2009 8:46 PM

m35/170/5'8"


as rx'd 3rounds plus 30 box jumps 5 pp's

Comment #745 - Posted by: C-Loc at April 22, 2009 9:54 PM

M/32/160 6'1

as rx'd
2 rds. plus 16 push presses

Comment #746 - Posted by: Nathan Barnett Herrera at April 22, 2009 10:10 PM

3 rounds

Comment #747 - Posted by: morisong at April 22, 2009 10:17 PM

m/36/6'4"/95.5kg

The Porch:
Complete as many rounds in 15 minutes as you can of:
24 inch Box Jump, 30 reps
115 pound Push Press, 20 reps
30 Pull-ups

2.1 rounds plus 5 push press

Comment #748 - Posted by: JT at April 23, 2009 12:11 AM

Missed

Comment #749 - Posted by: Bphantom at April 23, 2009 7:43 AM

3 rounds. Subed box jump for double unders

Comment #750 - Posted by: Bo at April 23, 2009 12:41 PM

as rx'd

2 rounds complete plus...
30 box jumps
20 push press
5 pull ups

Comment #751 - Posted by: Cody in GJ (M/30/6'2"/280) at April 23, 2009 1:54 PM

2 rounds

Comment #752 - Posted by: Manchild at April 23, 2009 2:11 PM

as rx'd:

3 rounds + 30 box jumps

Comment #753 - Posted by: MikeyPaul - m/27/5.8/175 at April 23, 2009 3:36 PM

WU
2 rnds + 30 Box Jump + 7 Push Press
took 26:33 to complete 3 rnds
M/48/185#/72"

Comment #754 - Posted by: RB at April 23, 2009 6:06 PM

3 rounds + 30 box jumps and 20 push press

Comment #755 - Posted by: Smash at April 23, 2009 7:05 PM

RIP Sergeant

3 rounds plus 30 BJs. 85# (20.09)

Comment #756 - Posted by: Jon - 40/170/5'11" xfit since 6/08 at April 24, 2009 9:44 AM

4 rounds plus 11 Box Jumps

Comment #757 - Posted by: Rosie in Atl at April 24, 2009 3:36 PM

m/39/160
4 rounds

Comment #758 - Posted by: Seth H. at April 24, 2009 5:00 PM

M/47 yrs/165 lbs
Three weeks post op of my left knee medial meniscus tears, and medial femoral condyle cartlidge tear. I guess at 47 I'm not the gymnast I want to be. Felt pretty good.
As Rx'd: 3 rounds + 6 box jumps

Comment #759 - Posted by: Adam Kemmerly, CrossFit Stillwater at April 24, 2009 8:30 PM

4 rounds, ran 6.5 miles before

Comment #760 - Posted by: MJS at April 25, 2009 10:02 AM

CFWUx3
2 rounds + 2 push press

Comment #761 - Posted by: bcb373 at April 25, 2009 1:32 PM

2 rnds. + 30 box jumps, 20 PP, and 5 pull ups.

Comment #762 - Posted by: enovak at April 25, 2009 6:29 PM

M/30/195/ 6'2"

4 rounds in 20:15 secs... that was rough.. over did my WODs yesterday.

RIP bro

Comment #763 - Posted by: Wags at April 25, 2009 6:30 PM

2 rounds as rx'd (with jumping pull-ups)

Comment #764 - Posted by: EdC at April 25, 2009 8:29 PM

M/30/150

2 rds + 30 box jumps
this was a brutal w.o.d. started off with 85lb press and after first ten had to scale down to 75lbs.
pukie threatened to make a visit after my last set of box jumps, but i fought him off

Comment #765 - Posted by: DP in COURTICE at April 26, 2009 10:09 AM

~20 inch box jumps 30 reps
105 lb push press 20 reps
25 pull ups

3 rds and another box jump and push press set completed

Comment #766 - Posted by: Richard Pagel 205/6'1"/m/24 at April 26, 2009 2:44 PM

In Mexico
subbed 115# push press with 55# water jug push press
4 rounds + 30 box jumps

Comment #767 - Posted by: Chris J (m/38/5'11/172) at April 26, 2009 3:31 PM

done yesterday

run 45 minutes = 6.1 miles

work work

back to the big box at nite for

warm-up box jumps, push press

WOD: "Danny"
AMRAP in 20 mins of
30 x box jump (26")
20 x push press 85#
30 x pull-ups

4 rounds

Comment #768 - Posted by: cleverhandz at April 26, 2009 9:28 PM

Rest peacefully mate. You have earned it.

KT
Queensland Police
Brisbane
Australia

Comment #769 - Posted by: KT at April 27, 2009 4:10 AM

as rx'd:

2 rds + 20 PP + 1 PU

(3 rds in 22.25)

Comment #770 - Posted by: Zeb G at April 27, 2009 4:51 AM

M/31/203
For puppies:

2 1/2 rounds 12 minutes

20 in 20 box jumps
40 lbs push press
20 pull ups

Comment #771 - Posted by: Q at April 27, 2009 8:21 AM

3 rounds + 15 box jumps

Comment #772 - Posted by: nicdeep at April 27, 2009 12:12 PM

m/35/5'9/176

CFWU - 3. 12 pushups instead of PU & HSPU 2nd & 3rd sets. Superman. Burgener
3 rounds + 12 box jumps.

Push press were killer.

Comment #773 - Posted by: jrm at April 27, 2009 6:19 PM

65lb. push press

2 rounds completed (3:51 remaining and stopped)

Comment #774 - Posted by: KFD26 at April 28, 2009 5:41 AM

Sub'd 95# for PP, 20" box.

WOD: 4 rounds + 25 box jumps

Comment #775 - Posted by: Mike Honcho M/30/5'10"/180 at April 28, 2009 8:53 AM

m/54yrs/5'10/170 lbs

70 lb bar
18 in box

3 rds. 14 box jumps

Comment #776 - Posted by: demps at April 28, 2009 11:35 AM

115lb press.
Only did 2 sets. left bicep was hurting.

Comment #777 - Posted by: chaps at April 28, 2009 2:13 PM

2 rounds as rx'd

Comment #778 - Posted by: matt_the_fat m/26/6'3"/236 at April 28, 2009 2:21 PM

3 rounds plus box jumps 25 inch bench

Comment #779 - Posted by: skichiiwa at April 28, 2009 9:08 PM

EJ
M/36/170
3 ROUNDS AND 30
EJ

Comment #780 - Posted by: EJ at April 29, 2009 9:03 AM

34 yom 205 lbs.

As rx'd 2 rounds + 14 box jumps.

Comment #781 - Posted by: kgw at April 29, 2009 10:12 AM

as rx'd

2 rounds + 20 bj + 13 pp

Comment #782 - Posted by: smithwick's at April 29, 2009 2:56 PM

2 rds + 30 bj + 5 pp

20" box

95# pp

Comment #783 - Posted by: DT Caywood M/48/6'/185 at April 29, 2009 3:47 PM

m/16/192/5'9"
scaled
18"bench 30 jumps
95# x20
30 Jumping chins
3 rounds + 30 jumps 5 push press

Comment #784 - Posted by: joe9 at April 30, 2009 5:14 AM

24 inch box jump, 30 reps (jump up, step down)
75 lbs push press, 20 reps
30 kipping pull-ups (very bad form still)

2 rounds in 20 minutes.

Comment #785 - Posted by: David L at April 30, 2009 9:21 AM

as rx'd

2 rounds + 6 jumps

first round of pullups strict because some pretty boy was doing curls and reading a magazine blocking the pullup bar.

Comment #786 - Posted by: Gundy at April 30, 2009 7:20 PM

95 lbs.
3+box jumps and PP sets.

Comment #787 - Posted by: Mischa 32 yom 145 lbs at May 1, 2009 6:31 AM

43 yom 210lbs.

2 rounds + 17 boxjumps in 4th round.

pushpress 65 lbs./14in. boxjumps/5 pullups

Comment #788 - Posted by: Speedster at May 1, 2009 1:20 PM

35 yom 179 lbs.

2 rounds + 30 box jumps + 13 pp

as rx'd.

Comment #789 - Posted by: EHM at May 1, 2009 2:51 PM

cfwux2 (-p/u)

75#pp

3 rds +30+20+5

Comment #790 - Posted by: g.luke at May 1, 2009 7:52 PM

2 rounds

Comment #791 - Posted by: Mixtli at May 1, 2009 10:18 PM

Took a while, but I wanted to make sure I went back and got this one in. So, finally on 4 May. As rx'ed 2 rounds + 30 BJ + 5 PP.

Brutal.
Ciao,
Joe

Comment #792 - Posted by: Joe Casale/m/35/5'5"/165lbs at May 4, 2009 4:00 AM

28/m/190

did ring PU vice regular PU: 3 rds + 30 box jumps

Comment #793 - Posted by: MoGreene at May 6, 2009 4:03 PM

as rxd w ring pull-ups
2 rounds
25 min

Comment #794 - Posted by: Joe138 at May 14, 2009 2:09 PM

1 round

Comment #795 - Posted by: Geraldine at May 27, 2009 1:55 PM

44/m/162

two rounds, 30 box jumps, and 20 press,
couldn't make the PU's

Comment #796 - Posted by: moglee at June 5, 2009 6:34 PM

Meyer- 2 rds + 5 pull ups
Stocker 2 1/3 rounds- not sure of weight fro stockers push press
Edler 2 2/3 rds

Comment #797 - Posted by: Meyer at June 7, 2009 7:59 AM

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
at Rx 3 rounds +30 box jumps +6 Push press
10 minute rest
Back Squat
3-3-3-3-3
all rounds 185 ass to calf

Comment #798 - Posted by: mark m/24/74"/195 at August 7, 2009 4:35 PM

rip danny & all the best to friends and family.

2 rounds + 30 pull ups

sending love from concord.

Comment #799 - Posted by: Alex at February 17, 2010 2:04 PM

RIP Danny. just did it today, it was brutal.
5 Full Rounds finished my last pullup as time expired. almost threw up

Comment #800 - Posted by: dave at March 18, 2010 7:37 PM

PP 95 lbs
2 rounds + 30 box jumps

Comment #801 - Posted by: bell at April 17, 2010 2:27 PM

as rx'd
3 rounds + 12 box jump

Comment #802 - Posted by: Seb H at April 17, 2010 5:25 PM

as Rx'd: 3 rounds + 5 box jumps.

Helluva WOD
Helluva Hero.

R.I.P. Danny

Comment #803 - Posted by: Johnny at June 21, 2010 5:52 AM

2 rouns +13 box jms

Comment #804 - Posted by: dcyn at October 27, 2010 6:51 PM

Did this one RX'd yesterday. 2 round + some box jumps

R.I.P. Danny

Comment #805 - Posted by: Anthony Topper at November 12, 2010 7:49 AM

4 Rounds + 12 box jump

Comment #806 - Posted by: David at January 6, 2012 8:11 AM

2 rounds + 10 pullups
Thank you Danny.

Comment #807 - Posted by: Joe m/52/5'10"/200 at January 10, 2012 8:35 PM

We talked about it on the phone, but we never got to do CrossFit together in your lifetime. On 3/24/2012, just a few days after the 3rd anniversary of your death and 6 weeks to the day that I started CF, Tim and I did your workout.

2 rounds + 30 box jumps + 5 PP
My first time using 20" box, 55#, and with a band assist for the pull-ups...let's see how close to Rx I am by this time next year.

Miss you!!!!!!!!!!!!!!!!
Love,
Your Sister

Comment #808 - Posted by: Toshi at March 28, 2012 1:11 PM

To my Hero John,

I was thinking about you cuz, and how your mom, dad and sister are doing. I'm doing crossfit now and was thinking of you on this sad 3rd year anniversary. I hope you get a kick out of watching me try to do this WOD in your honor!

Your cousin,
Morgan Hege

Comment #809 - Posted by: Morgan Hege at April 21, 2012 11:55 PM

As rx'd, 4 rounds + 8 push press.

A little tired today - had been hoping for 5 rounds. Went hard, but stayed out of the red zone. This was okay, as I had the two younger boys with me the whole time. Haven't done box jumps in awhile, they were gassing me pretty good. Broke push press 12-8 for all rounds. Pull-ups went well, in 2 or 3 sets per round.

Comment #810 - Posted by: Mel/39m/5'10"/175 at January 11, 2013 2:39 PM

Today is your 40th birthday. I can only imagine how many people would have gathered to celebrate you and this milestone - I know it would have been quite a crowd. I wish there wasn't a WOD with your name on it...but what happened on 3/21/09 happened, and it is an honor to do it, and I am so thankful I had my CF family in NC alongside today.

Not Rx yet, and I honestly don't know how many rounds today, I was just concentrating on pushing hard for 20 minutes.

Happy, happy BIG birthday...AND DANG IT, I MISS YOU!!!!!!!!!!!
Love,
Your big sis

Comment #811 - Posted by: Toshi at April 6, 2013 10:19 AM

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

3 rounds + box jumps

RIP Danny

Comment #812 - Posted by: Alessio Spisso at February 16, 2014 4:27 AM
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