November 6th, 2014

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.


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.


CrossFit Basics

 7 rounds of 3min Amrap:

3 Burpees
5 Medball Cleans 20/14
7 Box jumps 24/20

rest 1 minute


One Comment

  1. The November 6th workout was very personal for me. I am very proud that I was an Oakland Police Officer from 1990 through 1999. In fact I was the primary Field Training Officer for Sgt Erv Romans, Sgt M. Dunakin, and Officer John Hege. I also knew and worked with Sgt Daniel Sakai. Oakland is a very violent city, with very liberal city leaders. My point is that the men and women who serve Oakland, in a law enforcement capacity, are truly courageous and heroes in ever sense of the word. I ask that our Sin City family remember this hero workout in the future and give your best effort in honor of what these great men gave for us, the ultimate sacrifice!

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