Archive for January 10, 2014

Saturday 20140111 Open Workout @ 0900

Posted: January 10, 2014 by totactfit01 in Uncategorized


Rope climb technique


Video courtesy of Norcal CrossFit.  Jason Khalipa going over rope climbing techniques.  Follow these to save upper body strength during the WOD.



Five rounds for time of:
Run 800 meters
Rope Climb, 5 ascents
50 Push-ups


Post time to Comments/LogWOD


RJpic courtesy of CrossFit HQ


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.



Homework (Done after class on your own time):

Mobility work