Blogs

WOD- “Arnie”

For Time:

With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Los Angeles County Fire Fighter Specialist Arnaldo “Arnie” Quinones, 34, was killed in the line of duty on Sunday, August 30, 2009 during the Station Fire. His emergency response vehicle went over the side of the road and fell 800 feet into a steep canyon during fire suppression activities protecting Camp 16 outside the City of Palmdale, CA. He is survived by his wife Lori and daughter Sophia Grace, born three weeks after his death.

Type in turkish get up to the search engine here

WOD- Amrap in 12 Min

12 Box Jumps

12 Weighted Lunges

12 4-Count Mountain Climbers

WOD- Back Squat

5 Rep

Next monday we have a visitor. Her name is “Fran”, and there is a lot of hype surrounding her. Here’s a couple  examples of the workout.

Till then, Heres tomorrow’s workout.

WOD- 3 Rounds For Time:

Row 400M

12 Strict HSPU

WOD- 2 Rounds For Time:

50 Double Unders

50 Wall Balls

http://www.crossfit.com/mt-archive2/007193.html

WOD- 3 Rounds For Time:

15 Hang Power Cleans

15 Burpees

Click the link above to find the links to about 10 different people doing it. Spealler did it in 2:58.

http://websta.me/p/993863842959652506_1451233516

WOD- Deadlift

3 Rep

Muscle Ups

WOD- 3 Rounds For Time:

30 Cal Row

15 Front Squats

5 Push Press

WOD- 6 Rounds For Time

10 Deadlifts

10 Toes 2 Bar

FOR TIME:

100 Push Ups

Run 800m

75 Push Ups

Run 1,200m

50 Push Ups

Run 1,600,m

25 Push Ups

Run 2,000m

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.