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GS 24 Memorial WOD

WOD: Conditioning

A CrossFit WOD has been created in memory of the fallen officer Jonathan “JD” De Guzman. “JD” was an officer with the San Diego Police Department Elite Gang Suppression Team. He was a man of courage, strength, dedication, and service to the community and his fellow officers. On August 27, 2016, please join in honoring the memory of “JD” by participating with us or at your own gym the following workout:
4 Rounds For Time (With a Partner)
800 meter Run (Partner A)
50 Wall Balls (20/14#) (Partner B)
50 Alternating Burpees (Partner A and B)
50 Pull Ups (Split)
Partner A runs the 800m while Partner B completes 50 wall balls. After both partners finish their movement, both partners complete 50 alternating burpees. Once the burpees are completed, move to the pull ups and share the work as needed. Once the pull ups are completed, the partner who ran first moves to the wall balls while the other runs. Alternate each round.


Donations can be mailed to: San Diego Police Officers Association, 8388 Vickers St., San Diego, CA 92111.

Checks can be made payable to the San Diego Police Officers Association or SDPOA. If the donor writes “Officer Jonathan De Guzman” in the memo line, then all donations will go directly to the family.

Otherwise, you can also donate to the SDPD Widows & Orphans Fund

In memory of our fallen officer Jonathan “JD” De Guzman. “JD” was an officer with the San Diego Police Department Elite Gang Suppression Team.

Mobility Workshop


Mobility is a broad concept that comprises joint range of motion (ROM), muscular tension, soft tissue and joint capsule restrictions, adhesions, tendon resilience, neuromuscular coordination, proprioception, the biomechanics of positioning, and knowledge of the proper form for a movement. It includes stabilization, too, created by muscular balance and strength–particularly core strength to protect the spine–and ligament tautness.

What does mobility have to do with CrossFit?

Mobility exercises help us move our limbs through their full range of motion, eliminating restrictions and improving our ability to attain optimal positioning during movements. Increased mobility means reduced injury, greater ability to achieve proper form in the set-up and to sustain better form during a movement which, we know, translates into greater power output and more productive workouts.

What is the difference between stretching and mobility?

Stretching only focuses on lengthening short and tight muscles. Mobilization, on the other hand, is a movement-based integrated full-body approach that addresses all the elements that limit movement and performance including short and tight muscles, soft tissue restriction, joint capsule restriction, motor control problems, joint range of motion dysfunction, and neural dynamic issues. In short, mobilization is a tool to globally address movement and performance problems.

Why joint mobility is so important?

Easy answer- it’s important because you perform better in life!

Mad Max

Skill/Strength: Strength
Push Press
15 mins to find 3RM

WOD: Conditioning
6 Rounds of:
Back Squat – 5 Reps
20″ Box Jumps – Max Reps
Each round lasts 1 minute:
Rest 2 minutes between rounds.
*For Back Squat, use 80% of your 1 RM

Finish: Midline
50 (4 ct.) Bicycle Kicks

Hotshots 19

Skill/Strength: Skill
WOD Prep

WOD: Conditioning
6 Rounds of:
30 Air Squats
19 Power Cleans (135/95#)
7 Strict Pull Ups
400m Run

Finish: Recovery
Mobility and Stretching

Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013, while fighting a fire in Yarnell, Arizona.

Xue Day

Skill/Strength: Skill
2 x 400m Run
1:1 Rest the same amount of time as the run

WOD: Conditioning
24 min AMRAP
8 Push Ups
19 Box Jumps (24/20″)
9 Deadlifts (225/155#)

Finish: Melodic
Sing Happy Birthday/Sign the Board

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