Saturday Aug 10th 2013

This Sunday starting at approximately 1:00 pm I will be having an HOA competition workout. It will consist of all 3 components seen at HOA comps in the past. If you already have a team, that’s fine, you can still do the workout to establish where you are. A list of everyone’s scores (those not already with a complete team) will be posted for those looking for a team member(s). We will have RX, Scaled, and Masters.


2 Person Teams

Buy In

75 Power Snatches 75/55


5 Rounds of

22 Kettlebell swings, 2/1.5
22 Box jumps 24/20
Run 400 meters
22 Burpees
22 Wall balls, 20/14

Buy Out

100 Medball Sit ups

Time Cap

Post time completed or total number of completed reps as score

In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. He is survived by wife Lisa Simmons, and his children Gabrielle and Matthew Simmons.

Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.

Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.