FREE TO THE PUBLIC. COME DOWN TO CROSSFIT 2120 AND HONOR J.D AND THE DE GUZMAN FAMILY.
SAN DIEGO – CrossFit gyms across San Diego will be honoring San Diego police Officer Jonathan “J.D.” De Guzman with a hero workout of the day named after him.
CrossFit created the “GS 24 Memorial WOD” in memory of De Guzman, who was a member of the SDPD elite gang suppression team and fatally wounded during a shootout in a Southcrest-area neighborhood in late July.
As listed on the CrossFit frequently asked questions, Hero WODs are named in honor of service member or law enforcement officers who died in the line of duty. The workouts tend to be long, heavy and taxing on the body.
On Saturday, August 27, people interested in participating in the workout should go to participating gyms.
“GS 24 Memorial WOD” consists of the following workout:
Teams of 2 – 4 rounds for time
800m run (Partner A)
50 wall balls (20/14) (Partner B)
50 alternating burpees (Partner A and B)
50 pull ups (split)
*Switch each round from Partner A to Partner B*
Partner A runs the 800m while Partner B completes 50 wall balls. When both partners finish their exercise, both partners will complete 50 alternating burpees. Once the burpees are completed, move to the pull ups and divide how you choose. Once the pull ups are completed, the partner who ran first is now completing the wall balls while the other runs.
1386: Thursday 8/25
STRENGTH: BB reverse lunges (f. rack) – 3X10 alternating steps
Buy In 10 rounds 10 DU + 5 push ups
Run 800 m
Accumulate 3 minutes Handstand hold
Run 400 m
Accumulate 3 minutes Ring Hold
Accumulate 3 minutes plank hold (elbow + hands)
Buy In 6 rounds 10 SU + 3 HRPU
Accumulate 2 minutes HSH or down dog
Run 400 m
Accumulate 2 minutes ring hold
Run 200 m
Accumulate 2 minutes plank hold