"Danny": AMRAP 20 min.30 Box Jumps
20 Push Press
30 Pull Ups
(Oakland SWAT Sergeant Daniel Sakai, age 35, was killed on March 21, 2009 in the line of duty along with fellow officers Sergeant Ervin Romans, Sergeant Mark Dunakin, and Officer John Hege. Daniel is survived by wife Jenni and daughter Jojiye. From CrossFit main site)
Hard core group showed up to brave a very intense 20 min at 7am! Nice push!
CF Class:
Neg PU, Lunge, Sumo Squat
Rope Heave, Russian Twist, JM Row
Step Up, WallBallBurpee, Dips
Curl/Press, Sandbag Squat, Honeymooner
(10x Mtn Climber, Lying JJ, B-buster, Flutter Kick after each)
Let's rally a big group tomorrow for Hansen 9am:
5 rds
30 Swings
30 Burpees
30 GHSitUp
2 comments:
10am folks hit Danny hard; that was a solid group! Well done!
Challenge award goes to JD...started each rd. with 5 pullups before going assisted. That's what Hero Week was made for!
Rest up for Hansen...that should be a raucous time!!! Crouching Tiger Steve cannot attend but will complete it at home for credit.
Ninjitsu Steve - 1.5 pood Hansen 34.14... started strong, but 4 and 5 rds were rough.
Post a Comment