CrossFit – Thu, Nov 12
HERO WEEK
Warm Up (Checkmark)
3 Sets
100m Run
100m Ski
.3 mile Echo Bike
Bench Press (Weight)
Every 1:30 minutes:
Set 1- 1 Rep @ 75%
Set 2- 1 Rep @ 80%
Set 3- 1 Rep @ 85%
Set 4- 1 Rep @ 82%
HERO WOD “CAPOOT” (Time)
In Partners,
For Time:
100 push-ups
Run 800 meters
75 push-ups
Run 1,200 meters
50 push-ups
Run 1,600 meters
25 push-ups
Run 2,000 meters
*Split Work
-Push Ups (One athlete works at a time)
-Run Together (Half distance each)
Time Cap: 30 min.
CAPOOT is a CrossFit hero workout written in honor of 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.