CrossFit: CrossFit Hero WOD Capoot

Officer James Lowell Capoot of the Vallejo Police Department died in 2011 in the line of namesake photoduty while chasing after an armed man suspected of robbing a bank.  His CrossFit Hero Workout is:

For Time:

  • 100 push ups
  • 800 m run
  • 75 push ups
  • 1200 m run
  • 50 push ups
  • 1600 m run
  • 25 push ups
  • 2000 m run

Again, I underestimated this like I did CrossFit Hero Wod Small.  This workout is simple in appearances: 2 moves with decreasing push ups and increasing runs.  No problem. Until I did the math afterwards. I ran 3.5 miles (longer than a 5k) and did 250 push ups.  The first set of push ups took me 6 1/2 minutes.

This one was fun though. I love to run (which this had plenty of that in it!) and the temperature was perfect in the 60’s.  The morning was quiet. The scent of rain was in the air. Leaves were scattered about from the hail storm the night before. Perfect day to be alive and honor those who wake up every day and protect us. Great stuff!

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