Tuesday, 8-20-19

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Please bring in your own sweat towels.


7 min EMOM
2 Tempo Front Squats
Tempo = 3 Seconds down, 5 seconds at bottom explode up, 2 second pause at top

For time:
10 Sq.Cleans 155/105
10 Lat Burpee Over Bar
8 Sq. Cleans 185/125
8 Lat Burpee Over Bar
6 Sq. Cleans 205/ 145
6 Lat Burpee Over Bar
4 Sq. Cleans 225/155
4 Lat Burpee Over Bar
2 Sq. Cleans 245/165
2 Lat Burpee Over Bar
*12 min Cap*

Saturday, 8-17-19

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5 RFT –
400m Run
20 Wall Balls 20/14
14 Kettlebell Swings 53/35
38 reps of “X”


X =
Round 1: Push-Ups
Round 2: Air Squats
Round 3: Pull-Ups
Round 4: Alternating Lunges
Round 5: Burpees

namesake photo


This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on July 17, 2014 in a collision between a truck and his stationary unmarked police car.

A New Jersey native, and a lifelong resident of Waldwick, Chris graduated from Waldwick High School in 2000 and attended one semester at William Paterson University. In response to the September 11 attacks, he enlisted in the United States Marine Corps Chris served his country proudly for the next five years as a C-130 navigator, participating in Operation Iraqi Freedom. During his service, he achieved the rank of Sergeant and continued in the Marine Corps reserves for three additional years. Chris then went on to serve the residents of his hometown of Waldwick as a Police Officer for the next six years. Chris truly loved his job and served the community with dedication and devotion. Chris was engaged to be married to Jillian Voss and they were planning a 2016 wedding.

The 20 and 14 repetitions are for the year Chris passed away. His badge number was 38, hence the 38 reps per movement. The 5 rounds and 5 different movements at the end of each round represent the 5 years he served as an officer. Chris specifically loved running and bodyweight movements.

Thursday, 8-15-19

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Teams of 4
30 min AMRAP
25 KBS
15 HSPU 2:1
5 Rope Climb 3:1

*While one person completes reps for AMRAP, the other 3 are holding a loaded barbell 135/95. When switching the barbell cannot hit the ground.400m run penalty*