You can find today's WOD and previous workouts below

R.E.D. Friday 12/02/22

Hero Wod - Jenny

20min AMRAP

20 Overhead Squats @ 45/35
20 Back Squats @ " "
400m Run

Dedicated to U.S. Army Capt. Jennifer M. Moreno, of San Diego CA, who died on Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an IED.

R.E.D. Friday 12/02/22

Hero Wod - Jenny

20min AMRAP

20 Overhead Squats @ 45/35
20 Back Squats @ " "
400m Run

Dedicated to U.S. Army Capt. Jennifer M. Moreno, of San Diego CA, who died on Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an IED.
...

Thursday 12/01/22

On The First Day of Christmas, My Coach Gave To Me… !!

Wod - Jolly Elves!!

400m Run
50 Straight Leg Sit Ups
40 Plate Ground To Overhead @ 45/25
30 WBS @ 20/14
20 Burpees
10 Inch Worms w/Push Up
20 Burpees
30 WBS @ “ “ 
40 Plate GTO @ “ “
50 Straight Leg Sit Ups
400m Run

Thursday 12/01/22

On The First Day of Christmas, My Coach Gave To Me… !!

Wod - Jolly Elves!!

400m Run
50 Straight Leg Sit Ups
40 Plate Ground To Overhead @ 45/25
30 WBS @ 20/14
20 Burpees
10 Inch Worms w/Push Up
20 Burpees
30 WBS @ “ “
40 Plate GTO @ “ “
50 Straight Leg Sit Ups
400m Run
...

Wednesday 11/30/22

Skills/Strength - 

Push Ups - 5sets x 8-10reps
SuperSet w/
Bent Over Barbell Rows - 5sets x 10-12reps

Wod - See The Dream!

For Time -

5 Rounds

200m Run
15 Hang Power Cleans @ 135/95
9 Deadlifts @ “ “
30 Double Unders

Wednesday 11/30/22

Skills/Strength -

Push Ups - 5sets x 8-10reps
SuperSet w/
Bent Over Barbell Rows - 5sets x 10-12reps

Wod - See The Dream!

For Time -

5 Rounds

200m Run
15 Hang Power Cleans @ 135/95
9 Deadlifts @ “ “
30 Double Unders
...

Tuesday 11/29/22

Strength - Build To Heavy (20-25mins)

Back Squats - 5sets x 3reps

Wod - Benchmark Helen

3 Rounds

400m Run
21 KBS @ 24/16
12 Pull Ups

Tuesday 11/29/22

Strength - Build To Heavy (20-25mins)

Back Squats - 5sets x 3reps

Wod - Benchmark Helen

3 Rounds

400m Run
21 KBS @ 24/16
12 Pull Ups
...

Monday 11/28/22

Wod - You Do You Boo..

For Time - Cuz I ain’t staying here all day!

10 Rounds

10 Alt. DB Snatches (5 Left + 5 Right)
5 Burpees Over DB
10 DB Goblet Squats (1 DB)
100m Run

Monday 11/28/22

Wod - You Do You Boo..

For Time - Cuz I ain’t staying here all day!

10 Rounds

10 Alt. DB Snatches (5 Left + 5 Right)
5 Burpees Over DB
10 DB Goblet Squats (1 DB)
100m Run
...

Wednesday 11/23/22

Wod - Wobble Goggle

Pre-Thanksgiving Day

25min. AMRAP

Buy In - 400m Run

5 Burpees to 6” Target
10 Deadlifts @ 134/95
20 Mountain Climbers
40 Singles

Buy Out - 400m Run

Wednesday 11/23/22

Wod - Wobble Goggle

Pre-Thanksgiving Day

25min. AMRAP

Buy In - 400m Run

5 Burpees to 6” Target
10 Deadlifts @ 134/95
20 Mountain Climbers
40 Singles

Buy Out - 400m Run
...

Tuesday 11/22/22

Wod - For Pete’s Sake!!

3 Rounds -
100 Jumping Jacks
400m Row

2 Rounds -
50 Alt. Rev. Lunges
200m Run

1 Round -
25 Double DB Squat Cleans @ 40/25
100m Farmers Carry

Buy Out - 100 Sit Ups

Tuesday 11/22/22

Wod - For Pete’s Sake!!

3 Rounds -
100 Jumping Jacks
400m Row

2 Rounds -
50 Alt. Rev. Lunges
200m Run

1 Round -
25 Double DB Squat Cleans @ 40/25
100m Farmers Carry

Buy Out - 100 Sit Ups
...

Monday 11/21/22

Wod - For the Love of Barbarella!

For Time

100m Run
*
50 Deadlifts
*
40 Front Squats
*
30 Sumo Deadlift High Pull
*
20 Hang Power Cleans
*
10 Overhead Squats
*
100m Run

*5 Burpees After Every Movement.

Monday 11/21/22

Wod - For the Love of Barbarella!

For Time

100m Run
*
50 Deadlifts
*
40 Front Squats
*
30 Sumo Deadlift High Pull
*
20 Hang Power Cleans
*
10 Overhead Squats
*
100m Run

*5 Burpees After Every Movement.
...

R.E.D. Friday 11/18/22

Hero WOD - Goodell

5 Rounds For Time - (40min Cap)

400m Run
20 WBS @ 20/14
14 KBS @ 24/16
38 Movement X

Round 1 - Push Ups
Round 2 - Air Squats
Round 3 - Pull Ups
Round 4 - Alt. Lunges
Round 5 - Burpees

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.

This workout was created by CrossFit Waldwick @crossfitwaldwick (Waldwick, NJ) as a fundraiser for the Christopher Goodell Scholarship Fund.

R.E.D. Friday 11/18/22

Hero WOD - Goodell

5 Rounds For Time - (40min Cap)

400m Run
20 WBS @ 20/14
14 KBS @ 24/16
38 Movement X

Round 1 - Push Ups
Round 2 - Air Squats
Round 3 - Pull Ups
Round 4 - Alt. Lunges
Round 5 - Burpees

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.

This workout was created by CrossFit Waldwick @crossfitwaldwick (Waldwick, NJ) as a fundraiser for the Christopher Goodell Scholarship Fund.
...

Thursday 11/17/22

Wod - Dali

For Time - 

5000m Row @ 10

Every 2mins - 5 Deadlifts @ 185/125

Thursday 11/17/22

Wod - Dali

For Time -

5000m Row @ 10

Every 2mins - 5 Deadlifts @ 185/125
...

Wednesday 11/16/22

Skills/Strength - 

Strict Pull Ups - 5sets x 5+reps
Superset w/
Bent Over Barbell Rows - 5sets x 12-15reps

Wod - Imperial

30-20-10

Plate Ground to Overhead @ 45/25
Alt. Rev. Lunges w/Plate (Total)
10 Burpees to Plate 
100m Run

Wednesday 11/16/22

Skills/Strength -

Strict Pull Ups - 5sets x 5+reps
Superset w/
Bent Over Barbell Rows - 5sets x 12-15reps

Wod - Imperial

30-20-10

Plate Ground to Overhead @ 45/25
Alt. Rev. Lunges w/Plate (Total)
10 Burpees to Plate
100m Run
...

Tuesday 11/15/22

Wod - Lampshade

For Time

3 Rounds

15 DB Front Squats @ 40/25
15 DB Push UPs
100m Farmers Carry (Single DB)

Buy Out - 400m Run

3 Rounds

15 Lateral Burpees Over DB
15 Double DB Push Press @ “ “
100m Farmers Carry ( “ “ )

Buy Out - 400m Run

Tuesday 11/15/22

Wod - Lampshade

For Time

3 Rounds

15 DB Front Squats @ 40/25
15 DB Push UPs
100m Farmers Carry (Single DB)

Buy Out - 400m Run

3 Rounds

15 Lateral Burpees Over DB
15 Double DB Push Press @ “ “
100m Farmers Carry ( “ “ )

Buy Out - 400m Run
...

Monday 11/14/22

Strength - Build To Heavy (20-25mins)

Front Squats - 5sets x 5reps

Wod - Handlebar

Buy In - 200m Run
21-15-9
Deadlifts @ 135/95
Pull Ups

Buy In - 200m Run
15-9-3 
Power Cleans @ “ “
Toes 2 Bar

Buy Out - 200m Run

Monday 11/14/22

Strength - Build To Heavy (20-25mins)

Front Squats - 5sets x 5reps

Wod - Handlebar

Buy In - 200m Run
21-15-9
Deadlifts @ 135/95
Pull Ups

Buy In - 200m Run
15-9-3
Power Cleans @ “ “
Toes 2 Bar

Buy Out - 200m Run
...

Wednesday 11/09/22

Strength - Build to Heavy Push Press

Strict Shoulder Press - 5sets x 3reps
Push Press - 3sets x 3reps

Wod - Verdi

20min. AMRAP

5 DB Burpee Deadlifts @ 40/25
10 DB Box Step Overs 24/20
15 BW Air Squats

Wednesday 11/09/22

Strength - Build to Heavy Push Press

Strict Shoulder Press - 5sets x 3reps
Push Press - 3sets x 3reps

Wod - Verdi

20min. AMRAP

5 DB Burpee Deadlifts @ 40/25
10 DB Box Step Overs 24/20
15 BW Air Squats
...

Tuesday 11/08/22

Strength - Build to Heavy 1

Deadlifts - 5-5-5-3-3-3-1-1-1-1

Wod - Salt n Pepper

For Time -

3000m Row @ 10
1000m Run

Tuesday 11/08/22

Strength - Build to Heavy 1

Deadlifts - 5-5-5-3-3-3-1-1-1-1

Wod - Salt n Pepper

For Time -

3000m Row @ 10
1000m Run
...

Monday 11/07/22

Strength - Build To Heavy (20-25mins)

Back Squats - 5sets x 3reps

Wod - Van Dyke

For Time -

4 Rounds

9 Burpees
15 Single Arm DB Thrusters @ 40/25
21 Alt. DB Snatches @ “ “
100m Farmer’s Carry
100m Run

Monday 11/07/22

Strength - Build To Heavy (20-25mins)

Back Squats - 5sets x 3reps

Wod - Van Dyke

For Time -

4 Rounds

9 Burpees
15 Single Arm DB Thrusters @ 40/25
21 Alt. DB Snatches @ “ “
100m Farmer’s Carry
100m Run
...

R.E.D. Friday 11/04/22

Happy Birthday Matt!!

Hero Wod - Oscar

23min. AMRAP -

9 Devil’s Press @ 40/25
20 Alt. DB Lunges @ “ “
9 DB Push Press @ “ “
20 Sit Ups

Dedicated to Master-at-Arms 3rd Class Oscar Temores, U.S. Navy, who was killed on November 30th, 2019, when his patrol car was struck by a vehicle that forcibly sped through the security checkpoint at the main gate of Joint Expeditionary Base Little Creek-Fort Story, Virginia Beach, VA.

R.E.D. Friday 11/04/22

Happy Birthday Matt!!

Hero Wod - Oscar

23min. AMRAP -

9 Devil’s Press @ 40/25
20 Alt. DB Lunges @ “ “
9 DB Push Press @ “ “
20 Sit Ups

Dedicated to Master-at-Arms 3rd Class Oscar Temores, U.S. Navy, who was killed on November 30th, 2019, when his patrol car was struck by a vehicle that forcibly sped through the security checkpoint at the main gate of Joint Expeditionary Base Little Creek-Fort Story, Virginia Beach, VA.
...

Thursday 11/03/22

Wod - Fu Manchu

Buy In - 200m Run

100 Double Unders
50 Alt. Reverse Lunges w/Plate

80 Double Unders
40 Wt. Sit Ups “ “

60 Double Unders
30 Wt. Air Squats “ “

40 Double Unders
20 Elevated Push Ups on/Plate

20 Double Unders
10 Burpees to Plate

Buy Out - 200m Run

Thursday 11/03/22

Wod - Fu Manchu

Buy In - 200m Run

100 Double Unders
50 Alt. Reverse Lunges w/Plate

80 Double Unders
40 Wt. Sit Ups “ “

60 Double Unders
30 Wt. Air Squats “ “

40 Double Unders
20 Elevated Push Ups on/Plate

20 Double Unders
10 Burpees to Plate

Buy Out - 200m Run
...

Wednesday 11/02/22

No Shave November/Movember!!

Wod - Sideburns

For Time -

1500m Row
30 Low Hang Power Snatches @ 45/35
100m Run

1000m Row
20 Hang Power Snatches @ 75/55
100m Run

500m Row
10 Power Snatches @ 95/65
100m Run

Wednesday 11/02/22

No Shave November/Movember!!

Wod - Sideburns

For Time -

1500m Row
30 Low Hang Power Snatches @ 45/35
100m Run

1000m Row
20 Hang Power Snatches @ 75/55
100m Run

500m Row
10 Power Snatches @ 95/65
100m Run
...

What to Expect?


All classes are about an hour long consisting of a warm-up, technical skill or strength building and a short high intensity workout. Every class is taught by a Certified CrossFit Trainer. We post every workout on the website so you will know what you’ll be doing each day.

parallax background
 
Try Us Out!

Sign Up for a Free Trial Class


Claim Your Free Class

See the Latest

We'd love to connect with you. Check out our Instagram and Facebook feeds for workouts, recent photos and upcoming events!

R.E.D. Friday 12/02/22

Hero Wod - Jenny

20min AMRAP

20 Overhead Squats @ 45/35
20 Back Squats @ " "
400m Run

Dedicated to U.S. Army Capt. Jennifer M. Moreno, of San Diego CA, who died on Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an IED.

R.E.D. Friday 12/02/22

Hero Wod - Jenny

20min AMRAP

20 Overhead Squats @ 45/35
20 Back Squats @ " "
400m Run

Dedicated to U.S. Army Capt. Jennifer M. Moreno, of San Diego CA, who died on Oct. 6, 2013, in Zhari District, Afghanistan, when enemy forces attacked her unit with an IED.
...

Thursday 12/01/22

On The First Day of Christmas, My Coach Gave To Me… !!

Wod - Jolly Elves!!

400m Run
50 Straight Leg Sit Ups
40 Plate Ground To Overhead @ 45/25
30 WBS @ 20/14
20 Burpees
10 Inch Worms w/Push Up
20 Burpees
30 WBS @ “ “ 
40 Plate GTO @ “ “
50 Straight Leg Sit Ups
400m Run

Thursday 12/01/22

On The First Day of Christmas, My Coach Gave To Me… !!

Wod - Jolly Elves!!

400m Run
50 Straight Leg Sit Ups
40 Plate Ground To Overhead @ 45/25
30 WBS @ 20/14
20 Burpees
10 Inch Worms w/Push Up
20 Burpees
30 WBS @ “ “
40 Plate GTO @ “ “
50 Straight Leg Sit Ups
400m Run
...

Wednesday 11/30/22

Skills/Strength - 

Push Ups - 5sets x 8-10reps
SuperSet w/
Bent Over Barbell Rows - 5sets x 10-12reps

Wod - See The Dream!

For Time -

5 Rounds

200m Run
15 Hang Power Cleans @ 135/95
9 Deadlifts @ “ “
30 Double Unders

Wednesday 11/30/22

Skills/Strength -

Push Ups - 5sets x 8-10reps
SuperSet w/
Bent Over Barbell Rows - 5sets x 10-12reps

Wod - See The Dream!

For Time -

5 Rounds

200m Run
15 Hang Power Cleans @ 135/95
9 Deadlifts @ “ “
30 Double Unders
...

Tuesday 11/29/22

Strength - Build To Heavy (20-25mins)

Back Squats - 5sets x 3reps

Wod - Benchmark Helen

3 Rounds

400m Run
21 KBS @ 24/16
12 Pull Ups

Tuesday 11/29/22

Strength - Build To Heavy (20-25mins)

Back Squats - 5sets x 3reps

Wod - Benchmark Helen

3 Rounds

400m Run
21 KBS @ 24/16
12 Pull Ups
...

Monday 11/28/22

Wod - You Do You Boo..

For Time - Cuz I ain’t staying here all day!

10 Rounds

10 Alt. DB Snatches (5 Left + 5 Right)
5 Burpees Over DB
10 DB Goblet Squats (1 DB)
100m Run

Monday 11/28/22

Wod - You Do You Boo..

For Time - Cuz I ain’t staying here all day!

10 Rounds

10 Alt. DB Snatches (5 Left + 5 Right)
5 Burpees Over DB
10 DB Goblet Squats (1 DB)
100m Run
...

Wednesday 11/23/22

Wod - Wobble Goggle

Pre-Thanksgiving Day

25min. AMRAP

Buy In - 400m Run

5 Burpees to 6” Target
10 Deadlifts @ 134/95
20 Mountain Climbers
40 Singles

Buy Out - 400m Run

Wednesday 11/23/22

Wod - Wobble Goggle

Pre-Thanksgiving Day

25min. AMRAP

Buy In - 400m Run

5 Burpees to 6” Target
10 Deadlifts @ 134/95
20 Mountain Climbers
40 Singles

Buy Out - 400m Run
...

Tuesday 11/22/22

Wod - For Pete’s Sake!!

3 Rounds -
100 Jumping Jacks
400m Row

2 Rounds -
50 Alt. Rev. Lunges
200m Run

1 Round -
25 Double DB Squat Cleans @ 40/25
100m Farmers Carry

Buy Out - 100 Sit Ups

Tuesday 11/22/22

Wod - For Pete’s Sake!!

3 Rounds -
100 Jumping Jacks
400m Row

2 Rounds -
50 Alt. Rev. Lunges
200m Run

1 Round -
25 Double DB Squat Cleans @ 40/25
100m Farmers Carry

Buy Out - 100 Sit Ups
...

Monday 11/21/22

Wod - For the Love of Barbarella!

For Time

100m Run
*
50 Deadlifts
*
40 Front Squats
*
30 Sumo Deadlift High Pull
*
20 Hang Power Cleans
*
10 Overhead Squats
*
100m Run

*5 Burpees After Every Movement.

Monday 11/21/22

Wod - For the Love of Barbarella!

For Time

100m Run
*
50 Deadlifts
*
40 Front Squats
*
30 Sumo Deadlift High Pull
*
20 Hang Power Cleans
*
10 Overhead Squats
*
100m Run

*5 Burpees After Every Movement.
...

R.E.D. Friday 11/18/22

Hero WOD - Goodell

5 Rounds For Time - (40min Cap)

400m Run
20 WBS @ 20/14
14 KBS @ 24/16
38 Movement X

Round 1 - Push Ups
Round 2 - Air Squats
Round 3 - Pull Ups
Round 4 - Alt. Lunges
Round 5 - Burpees

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.

This workout was created by CrossFit Waldwick @crossfitwaldwick (Waldwick, NJ) as a fundraiser for the Christopher Goodell Scholarship Fund.

R.E.D. Friday 11/18/22

Hero WOD - Goodell

5 Rounds For Time - (40min Cap)

400m Run
20 WBS @ 20/14
14 KBS @ 24/16
38 Movement X

Round 1 - Push Ups
Round 2 - Air Squats
Round 3 - Pull Ups
Round 4 - Alt. Lunges
Round 5 - Burpees

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.

This workout was created by CrossFit Waldwick @crossfitwaldwick (Waldwick, NJ) as a fundraiser for the Christopher Goodell Scholarship Fund.
...

Thursday 11/17/22

Wod - Dali

For Time - 

5000m Row @ 10

Every 2mins - 5 Deadlifts @ 185/125

Thursday 11/17/22

Wod - Dali

For Time -

5000m Row @ 10

Every 2mins - 5 Deadlifts @ 185/125
...

Wednesday 11/16/22

Skills/Strength - 

Strict Pull Ups - 5sets x 5+reps
Superset w/
Bent Over Barbell Rows - 5sets x 12-15reps

Wod - Imperial

30-20-10

Plate Ground to Overhead @ 45/25
Alt. Rev. Lunges w/Plate (Total)
10 Burpees to Plate 
100m Run

Wednesday 11/16/22

Skills/Strength -

Strict Pull Ups - 5sets x 5+reps
Superset w/
Bent Over Barbell Rows - 5sets x 12-15reps

Wod - Imperial

30-20-10

Plate Ground to Overhead @ 45/25
Alt. Rev. Lunges w/Plate (Total)
10 Burpees to Plate
100m Run
...

Tuesday 11/15/22

Wod - Lampshade

For Time

3 Rounds

15 DB Front Squats @ 40/25
15 DB Push UPs
100m Farmers Carry (Single DB)

Buy Out - 400m Run

3 Rounds

15 Lateral Burpees Over DB
15 Double DB Push Press @ “ “
100m Farmers Carry ( “ “ )

Buy Out - 400m Run

Tuesday 11/15/22

Wod - Lampshade

For Time

3 Rounds

15 DB Front Squats @ 40/25
15 DB Push UPs
100m Farmers Carry (Single DB)

Buy Out - 400m Run

3 Rounds

15 Lateral Burpees Over DB
15 Double DB Push Press @ “ “
100m Farmers Carry ( “ “ )

Buy Out - 400m Run
...

Monday 11/14/22

Strength - Build To Heavy (20-25mins)

Front Squats - 5sets x 5reps

Wod - Handlebar

Buy In - 200m Run
21-15-9
Deadlifts @ 135/95
Pull Ups

Buy In - 200m Run
15-9-3 
Power Cleans @ “ “
Toes 2 Bar

Buy Out - 200m Run

Monday 11/14/22

Strength - Build To Heavy (20-25mins)

Front Squats - 5sets x 5reps

Wod - Handlebar

Buy In - 200m Run
21-15-9
Deadlifts @ 135/95
Pull Ups

Buy In - 200m Run
15-9-3
Power Cleans @ “ “
Toes 2 Bar

Buy Out - 200m Run
...

Wednesday 11/09/22

Strength - Build to Heavy Push Press

Strict Shoulder Press - 5sets x 3reps
Push Press - 3sets x 3reps

Wod - Verdi

20min. AMRAP

5 DB Burpee Deadlifts @ 40/25
10 DB Box Step Overs 24/20
15 BW Air Squats

Wednesday 11/09/22

Strength - Build to Heavy Push Press

Strict Shoulder Press - 5sets x 3reps
Push Press - 3sets x 3reps

Wod - Verdi

20min. AMRAP

5 DB Burpee Deadlifts @ 40/25
10 DB Box Step Overs 24/20
15 BW Air Squats
...

Tuesday 11/08/22

Strength - Build to Heavy 1

Deadlifts - 5-5-5-3-3-3-1-1-1-1

Wod - Salt n Pepper

For Time -

3000m Row @ 10
1000m Run

Tuesday 11/08/22

Strength - Build to Heavy 1

Deadlifts - 5-5-5-3-3-3-1-1-1-1

Wod - Salt n Pepper

For Time -

3000m Row @ 10
1000m Run
...

Monday 11/07/22

Strength - Build To Heavy (20-25mins)

Back Squats - 5sets x 3reps

Wod - Van Dyke

For Time -

4 Rounds

9 Burpees
15 Single Arm DB Thrusters @ 40/25
21 Alt. DB Snatches @ “ “
100m Farmer’s Carry
100m Run

Monday 11/07/22

Strength - Build To Heavy (20-25mins)

Back Squats - 5sets x 3reps

Wod - Van Dyke

For Time -

4 Rounds

9 Burpees
15 Single Arm DB Thrusters @ 40/25
21 Alt. DB Snatches @ “ “
100m Farmer’s Carry
100m Run
...

R.E.D. Friday 11/04/22

Happy Birthday Matt!!

Hero Wod - Oscar

23min. AMRAP -

9 Devil’s Press @ 40/25
20 Alt. DB Lunges @ “ “
9 DB Push Press @ “ “
20 Sit Ups

Dedicated to Master-at-Arms 3rd Class Oscar Temores, U.S. Navy, who was killed on November 30th, 2019, when his patrol car was struck by a vehicle that forcibly sped through the security checkpoint at the main gate of Joint Expeditionary Base Little Creek-Fort Story, Virginia Beach, VA.

R.E.D. Friday 11/04/22

Happy Birthday Matt!!

Hero Wod - Oscar

23min. AMRAP -

9 Devil’s Press @ 40/25
20 Alt. DB Lunges @ “ “
9 DB Push Press @ “ “
20 Sit Ups

Dedicated to Master-at-Arms 3rd Class Oscar Temores, U.S. Navy, who was killed on November 30th, 2019, when his patrol car was struck by a vehicle that forcibly sped through the security checkpoint at the main gate of Joint Expeditionary Base Little Creek-Fort Story, Virginia Beach, VA.
...

Thursday 11/03/22

Wod - Fu Manchu

Buy In - 200m Run

100 Double Unders
50 Alt. Reverse Lunges w/Plate

80 Double Unders
40 Wt. Sit Ups “ “

60 Double Unders
30 Wt. Air Squats “ “

40 Double Unders
20 Elevated Push Ups on/Plate

20 Double Unders
10 Burpees to Plate

Buy Out - 200m Run

Thursday 11/03/22

Wod - Fu Manchu

Buy In - 200m Run

100 Double Unders
50 Alt. Reverse Lunges w/Plate

80 Double Unders
40 Wt. Sit Ups “ “

60 Double Unders
30 Wt. Air Squats “ “

40 Double Unders
20 Elevated Push Ups on/Plate

20 Double Unders
10 Burpees to Plate

Buy Out - 200m Run
...

Wednesday 11/02/22

No Shave November/Movember!!

Wod - Sideburns

For Time -

1500m Row
30 Low Hang Power Snatches @ 45/35
100m Run

1000m Row
20 Hang Power Snatches @ 75/55
100m Run

500m Row
10 Power Snatches @ 95/65
100m Run

Wednesday 11/02/22

No Shave November/Movember!!

Wod - Sideburns

For Time -

1500m Row
30 Low Hang Power Snatches @ 45/35
100m Run

1000m Row
20 Hang Power Snatches @ 75/55
100m Run

500m Row
10 Power Snatches @ 95/65
100m Run
...