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  • About Us
    • Why We're Different
    • Trainers >
      • Susie
      • ADAM
      • Kelia
      • Clint
      • Rachel
      • Suzanne
      • Ali
      • Levi
    • Services
    • Testimonals >
      • RYAN
      • ANITA
      • OSCAR
      • CHAR
      • JOAN
      • JO
      • JARAN
      • CASEY
      • D
  • PRICING
  • Contact
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Picture
Last week’s Locker WOD winner: Jacque!


Picture

CrossFit Hero: RJ

10/20/2017

1 Comment

 
Warm Up:
2 Rounds

250m Row
15 Band Punch (each)
30 Band Scapular Retractions

​
Picture
Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

"RJ"
Five rounds for time of:
Run 800 meters
15 ft Rope Climb, 5 ascents
50 Pushups


Recovery
​
​2 Rounds
30 Air Squats
20 Push Ups
​10 Deadlifts

​

1 Comment
-C- link
10/20/2017 05:42:39 pm

26:34m - 3 rounds + run
48:23w - rx
42:12w - 3 rounds
68:11m - rx
45:23w - prog, knee
41:13w - 3 rounds, knee, get up
43:42w - 3 rounds, knee, get up
44:50m - Rx
29:13w - 2 rounds, tech, knee
35:53m - 3 rounds
55:07m - Rx
40:30w - 3 rounds, tech, knee
23:30w - 2 rounds, bike, tech
57:12w - 3 rounds
49:12w - tech, mix, 3 round + run
49:23w - tech, knee, 3 rounds + run
39:47w - get up, knee, 3 rounds
43:17m - rx
46:34m - rx

Baseline
7:56w - black
8:14w - 20x deadlift 105#, green
8:25w - green

Box Jump Badger
38:33m - 24" box jump = pull ups
Deadlift Cindy
7+12w - 85
5+20w - 105

Tabata Air Squat
113m
137m

Fran
7:57w - 35#, RR

CrossFit Total
463, 235, 496 = 1194

20 min Partner AMRAP
1 person per round
10 bench 135#
10 power clean 135#
175 rep m/m

Barbell for boobs #3
Kelia: 1577/1585 = 8
Levi: 1955/1996 = 21

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