Dedicated to officer James Lowell Capoot, of the Vallejo Police Department, who 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.
The “Capoot” Hero WOD was first posted on the CrossFit Main Site as the workout of the day for Wednesday, May 20, 2015 (150520).
LCF as Rx’d Teams of two:
Buddy 1: 40 Push-ups, Run 200m then
Buddy 2: 40 Push-ups, Run 200m then
Buddy 1: 30 Push-ups Run 300m then
Buddy 2: 30 Push-ups Run 300m then
Buddy 1: 20 Push-ups, Run 400m then
Buddy 2: 20 Push-ups, Run 400m then
Buddy 1: 10 Push-ups, Run 500m then
Buddy 2: 10 Push-ups, Run 500m – TIME!
It’s cool to share a huge workout with a buddy, rest while they do their push-ups and running, so you can blast into your round with gusto! ROCK IT.