090328 SATURDAY “OPD” Hero workout

We deeply mourn those Oakland Police Officers who made the ultimate sacrifice

Oakland Police Department Memorial Workout:

“OPD”

For time.

Run 400m

40 deadlifts @ 275#/185#

40 box jumps @ 24″

40 push presses @ 115#/85#

Run 400m

Scale as necessary. Post time to comments.

Please head out to CrossFit Oakland if you plan on working out between the hours of 9am and 11am and you’d like to pay your respects with people from all over the bay area. If you can’t make it out there, you can come to DCF and do the workout here with our regular class. We will be accepting donations for the officer’s families here as well.

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  • jamie

    It is heart wrenching to think of the loss of such precious lives- the lives of the fallen OPD officers, their families, their loved ones and their community. The OPD officers gave the ultimate sacrifice and great workout was created in their honor.

    To all those who serve, thank you- you are braver than most and certainly an inspiration to all; you are selfless when there are so many that are otherwise; the community, the city, the state, the nation are in your debt.

  • jamie

    It is heart wrenching to think of the loss of such precious lives- the lives of the fallen OPD officers, their families, their loved ones and their community. The OPD officers gave the ultimate sacrifice and great workout was created in their honor.

    To all those who serve, thank you- you are braver than most and certainly an inspiration to all; you are selfless when there are so many that are otherwise; the community, the city, the state, the nation are in your debt.

  • Stavros @ Diablo CrossFit

    Just got back from Crossfit Oakland. Went with Aaron. An awesome experience, a Capt. from Oakland PD SWAT was at the gym, who we know from other CF stuff and has been to DCF before. He was very moved by the show of support from the Crossfit community. I was honored to be a part of the workout today.

    I was in the 2nd heat of 9 people, there were probably 60+ at the gym waiting to workout. We used 50# DB’s for Push-Presses, vs. the 115# barbell(not enough bars to go around). The DB’s made it much harder.

    13:11 as RX’d (275#DL/24″ Box Jump/50#DB)

    My time was tops in the first 2 heats. Some guys in the 3rd heat beat me, but did 20″ box jumps. It was a great WOD, tough, but fun to be part of.

  • Mountain

    Good showing by the 3 o’clock class– Jesse, Jasmine, Jared, Matt, and Shar. A tightly packed group, too, with everyone clustered right around 20 minutes.

    The warmup was sets of clean & jerks into thrusters into overhead squats, followed 200m runs, starting with PVC pipes and going heavier each round.

    For the workout, all the guys did the same weights– DLs scaled to 225, but everything else RX. This may have been the first truly hot day at the new Shed, with sweat pouring off of people before the warmup was done.

  • Mark L.

    Great class, today, for those that couldn’t make it to Oakland. BRUTAL WOD! Some people actually overscaled the push press, however (myself included).
    Best time of the day was Brian S. for an RX + performance at 17:18.
    I subbed Power Cleans for the DL since I’m still a little iffy on the back and didn’t want to make this one too easy by scaling the DL down to something “safe”.
    I also heard the DCF crew represented something serious at the climb in SF (Craig, Yvonne, Lauren and Adam). All came within about a minute of last years winner!

  • Mark L.

    Forgot to mention that Dave D. got us warmed up with the traditional 6AM plyo workout a la Jimmy G. We were all glistening by the time we hit the skill demo for deadlift.

  • Yvonne

    Forgot to mention Tami Lacy who did the stair climb too!!!
    Our group was either 24 years old and under or 46 years old or older.
    Will not know our times until Monday.
    I think we were all around 10 minutes.
    The best time last year was just under 7 minutes.
    Could not find Carry and her team???? Looked all over for you.

  • Bryan S.

    What a WOD for today. To honor the fallen members of the Oakland PD was amazing. My 17 minutes of pain was no comparison to the loss of lives the Oakland PD suffered last week. Such a humbling experience. Those lost will never be forgotten.

  • Ed

    Stavros, you are an animal and you rocked that WOD. It was great to see you at CFO and thank you for the support. Also thank you all at Diablo for the kinds words and support. I am simply proud to be a part of this outstanding community. CFO raised $1800 yesterday from 66 participants! I look forward to presenting this to the families and letting them know the CF community. Thank you again!