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. – crossfit.com

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

If you are climbing then you must wear shin protection. Regular socks usually do not protect, you need something thicker.
We have 3 other versions for this workout as the Rx is a lot of volume. Choose your path wisely…you can also do the Rx and just sub out climbs if you are okay with the push-ups.

SEALfit aka..MikeFit
Run 800m
25 Ring Rows
35 Push-Ups

Run 400m
25 Ring Rows
25 Push-Ups

Run 200m
20 Ring Rows
15 Push-Ups

Note: Our 480 APP is no longer going to work as it may have already shut down. 480 members do not need to sign in for classes. The APP was helpful for drop ins, but I have replaced that with our new Drop In page. The point is if you are a member you do not need to sign up for classes. Thanks!


Complete as many rounds as possible in 10 minutes of:
8 Toes to bar
8 DB Thrusters 35/20
12 Walking Lunges 35/20

U.S. Air Force Major Walter David Gray, 38, of Conyers, Georgia, assigned to the 13th Air Support Operations Squadron, based in Fort Carson, Colorado, died on August 8, 2012 from injuries suffered during a suicide bomb attack in Kunar province, Afghanistan. He is survived by his wife Heather, daughters Nyah and Ava, and son Garrett. – crossfit.com


5 rounds for time of:
3 Squat Cleans 225/155
200-meter sprint
20 KB snatches 53/35
Rest 2 minutes

KB snatches 10 on each arm. You can use DBs for the squats cleans, just do 10reps.

U.S. Air Force Capt. Ryan P. Hall, of Colorado Springs, Colorado, died Feb. 18, 2012, near Camp Lemonnier, Djibouti, Africa, when his single-engine U-28 aircraft crashed. There were four total fatalities. The 30-year-old was assigned to the 319th Special Operations Squadron, Hurlburt Field, Florida. Hall is survived by his parents, Dennis and Kliffa; girlfriend, Marianne Vicente; brother and sister-in-law, Brandon and Karin; brother, Damon; grandmothers, Jean Hall and Nayda Nunn; and nieces and nephews, Erika, Natalie, Izabelleh, Evan and Noah – crossfit.com


3 rounds | For Time

1000 meter row

50 burpees

50 box jumps 24/20

800 meter run

I am suggesting this one as a partner WOD. Each person will row 500, 25 burpees & box jumps, and 400m every round. Only 1 person works at a time.
If you think you can handle this volume want to do this Han Solo then you may. Please go easy on box jumps(step down).

U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, Pennsylvania, assigned to 1st Battalion, 3rd Special Forces Group (Airborne), based in Fort Bragg, North Carolina, died on February 12, 2009, from wounds sustained when insurgents attacked his unit with a rocket-propelled grenade launcher and small arms fire in Faramuz, Afghanistan. He is survived by his father and stepmother, Murray and Karen, mother and stepfather, Mary and Peter MacFarland, and fiancee Amanda Charney.-crossfit.com


11 Back Squats
10 Jerks


U.S. Army Staff Sgt. Patrick Kutschbach, of McKees Rocks, Pennsylvania, died Nov. 10, 2007, in Bagram, Afghanistan, from injuries sustained when his vehicle was hit by a rocket-propelled grenade and small-arms fire in Tagab Valley, Afghanistan. The 25-year-old was assigned to the 1st Battalion, 10th Special Forces Group in Germany. Kutschbach is survived by his wife, Ginger; son, Bastian; father, David; mother, Debbie Huffner; and brothers, David and Andrew. -crossfit.com

Use the same bar and you can go from the rack or no rack, just make sure you annotate.
This workout is for time, but don’t be too worried about the clock. Just try move smoothly thru the reps/rounds. If you have to break up the back squats before round 5 then you are too heavy. The goal should be to go unbroken on the squats.


3 Rope Climbs 15ft
10 T2B
21 Walking OH Lunge 45/25
Run 400m

Please wear shin protection if you are climbing the ropes.
Sub 15 Ring Rows for climbs each round.

U.S. Army First Lieutenant Ashley White, 24, of Alliance, Ohio, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, North Carolina, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device. She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.-crossfit.com

***Announcement: Apparently there are some leaks out or that are coming out on Episode VIII. Please do NOT talk about anything to do with Ep VIII in the gym. Don’t be that guy…or girl. #WaitForVIII


12 Deadlifts Rx 155/105
9 Hang Power Cleans
6 Push Jerks

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J. -crossfit.com

155/105 is on the heavy side for most of us, I would suggest anything around 95/65 – 135/95.


30 rounds for time of:
5 Wall Balls 20/14
1 Power Clean 225/155

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel. – crossfit.com

This is a great workout. You have some squats, pressing, and a heavy power clean. I would suggest picking a weight around 65-85% of your 1RM for power clean. Clearly if you pick closer to 65% you will move a little faster in the workout. No matter what you pick it will be a very good WOD, plenty of reps. When the reps are lower like today you need to take advantage and focus on making every rep look and feel great.
Sub for the HSPUs is either DB press or push-up. It is up to you and we will go over that before the workout. Either way you will be doing nice and smooth reps, not fast. You should pace this workout and do not go to hard in the first 10sets or you will hit muscle failure, especially if your PC is on the higher side.


75 Power Snatches 75/55

For today’s WOD we will go over the snatch and DB snatch. Randy can be a potent workout, if you are a little beat up from yesterday then I suggest going a bit slower while focusing on doing 75 perfect power snatches. Breaking them into sets of 5-7 with short rest between.

Officer Randal David Simmons, a 27-year veteran of the LAPD, was murdered in the line of duty on Thursday, February 7, 2008. Officer Simmons became the first LAPD SWAT officer to die in the line of duty.

Officer Simmons graduated from the Los Angeles Police Academy on January 26, 1981. He began his first assignment on May 17, 1981 in Pacific Area, then went to 77th Street Division on July 25, 1982. He began his assignment in South Bureau on May 1, 1983, and returned to 77th Street Division on March 4, 1984. On August 19, 1984, he transferred to Southeast Division and began at Metropolitan Division on July 20, 1986. On January 3, 1991, he was selected to join SWAT, the Department’s elite unit. On December 25, 1994, he promoted to Assistant Squad Leader in SWAT (PIII+1).

Officer Simmons was born on July 22, 1956, in San Bernardino, CA, attended Washington State University where he studied criminology. He played cornerback on the school’s football team. Hoping to play professional football, Officer Simmons attended training camp with the Dallas Cowboys, and played in a few pre-season games until he sustained an injury, where he decided to pursue a career in law enforcement.

Officer Simmons’ Christian faith was a strong central part of his character. He was the minister at Glory Christian Fellowship International Church (GCFI) for 13 years. Known to his congregation as Minister Randy, he was seen as a humble and totally selfless individual that shared the unconditional love of Christ with all people he met, especially children and young adults. His tireless commitment to the youth has been recognized throughout the state with numerous awards he has received. http://lapdonline.org/


For time:
Run 400 meters
15 PC/J 155/105
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-balls 20/14
Run 400 meters
45 KBS 53/35
Run 400 meters
30 ring dips
Run 400 meters
15 Lunges 155/105
Run 400 meters

You can sub push-ups or bench dips for ring dips. Ring dips take a good amount of shoulder strength and mobility, be smart.
This is our last running WOD until Saturday. Please sub out running as needed.

Marine Staff Sgt. Leon H. Lucas Jr. died Aug. 1, 2011, in Helmand Province, Afghanistan, of injuries sustained from an enemy grenade attack in the upper Gereshk Valley. The 32-year-old, of Wilson, North Carolina, was assigned to the 3rd Battalion, 4th Marine Regiment, Twentynine Palms, California, and served during Operation Enduring Freedom. Lucas is survived by his wife, Mary; and children, Tyson, Zachary and Quentin. -crossfit.com