20 Min AMRAP
10 KB / Dumbbell Thruster @ 20% max each hand 20 Hammer Swings 10 Land Mines Twist @ 25% max snatch Recovery: 21-15-9 Toes to Bar GHD Raise Is technology corrupting humanity? Officer James Lowell Capoot, of the Vallejo Police Department, died Nov. 17, 2011, in the line of duty while chasing after an armed man suspected of robbing a bank. The 45-year-old, who lived in Vacaville, California, joined the Vallejo Police Department in 1993 and served as a motorcycle officer, motorcycle instructor, driving instructor and SWAT officer. He received two medals of courage, including one life-saving medal, as well as many other department commendations. Capoot is survived by his wife, Jennifer; three daughters, Jillian, Jamie and Justine; mother, Beverly Sue; brother and sister-in-law, Louie and Susie DeCarlo; and several other family members. He is preceded in death by his father, Lowell Jesse Capoot. Capoot For time: 100 Pushups Run 800 meters 75 push-ups Run 1,200 meters 50 push-ups Run 1,600 meters 25 push-ups Run 2,000 meters 48:01m - Anonymous 71:06w - Anonymous Recovery: 1000 Meter Row 20 Bar Facing Burpees 11/4
Capoot For time: 100 Pushups Run 800 meters 75 push-ups Run 1,200 meters 50 push-ups Run 1,600 meters 25 push-ups Run 2,000 meters 11/5 20 Min AMRAP 10 KB / Dumbbell Thruster @ 20% max each hand 20 Hammer Swings 10 Land Mines Twist @ 25% max snatch 11/6 5k Row 11/7 Helen 3 Rounds Run 400M 21 Kettlebell Swing 55 / 45 12 Pullups Compare to 8/24/17 11/8 10 - 1 Turkish Get-up @ 50% max 2 - 20 Burpee Box Jump Over @ 50% 11/9 "Loredo" Six rounds for time of: 24 Air Squats 24 Pushups 24 Walking Lunge steps Run 400 meters 11/10 21 - 15 - 9 Atlas Stone Clean GHD Hamstring Curl Kneeling Half Moon @ 33% Snatch Alpine 6 Rounds 45 seconds 10’ Atlas Stone Carry (pick something challenging, but not impossible) 45 seconds KB Tater (normal KB swing weight) 3 minute rest Recovery: 21-15-9 Deadlift Burpees 21 - 15 - 9 Double KB Squat Clean @ 20% each 9 - 6 - 3 Back Squat @ 75% max Recovery: 2 Rounds 400 Meter Run 25 Russian Twist Throwback Thursday: Robyn's first CrossFit Competition. Missoula outside in January, man I miss CrossFit Montana. |
808 4th Ave N
Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
May 2024
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