WOD – 7-15-15 Wednesday

July 14, 2015 jkwuest No comments exist


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



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.


48 minute cap.



This, to date, will mark the longest run that we have ever programmed in a WOD for the general membership class at CrossFit Lifted. I expect a myriad of responses to this:

“I hate running”

“wednesday is my rest day”

“my foot hurts so i can’t”

“coach Joey is stupid and he hates me”


All of that being said, I don’t hate you. I want to TEST you. CONSTANTLY. The way I see it, you have two options:

A. Whine and cry about all the running and push-ups you’ll have to do (you’re paying to be made “fitter,” right?)

B. Show up and become one of the first people at this gym to reach a milestone, and give another fallen hero the respect he deserves.


The choice is yours.

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