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.
Dec 2
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
Dec 1
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
Nov 30
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
Nov 29
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
Nov 28
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
Nov 23
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
Nov 22
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.
Nov 21
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.
Nov 18
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.
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
Nov 16
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
Nov 15
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
Nov 14
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
R.E.D. Friday 11/11/22
Veterans Day Wod
Remembrance Day - 18min AMRAP
11 Hang Power Snatches @ 75/55
11 Burpees
11 Thrusters @ " "
11 Pull Ups
At 11:00 - 1min Moment of Silence
Veterans Day has been observed in the U.S. since 1954 and its origins date back to Armistice Day in 1918, which marked the cease fire of hostilities in WWI.
Veterans Day preserves the historical significance of November 11th 1918, and is a celebration to honor America's veterans for their patriotism, love of country and service.
Whether you refer to today as Veterans Day, Remembrance Day or Armistice Day, let's remember all those that have served, and pray for those that continue to serve now. Thank you for your service!
Option B -
Veterans Wod - Chad
For Time -
1000 Box Step Ups @ 20”
Wear a RuckPack/Weight Vest @ 45/35
*Scaling Options -
Intermediate -
500 Step Ups
Weight @ 25/15
Beginner -
200 Step Ups
No Weight
Teams of 2+
Dedicated to Navy Seal Chad Michael Wilkinson of the US Navy, who took his own life on October 29, 2018, in Virginia Beach after suffering from the effects of numerous deployments, PTSDs and other injuries.
Nov 11
R.E.D. Friday 11/11/22
Veterans Day Wod
Remembrance Day - 18min AMRAP
11 Hang Power Snatches @ 75/55
11 Burpees
11 Thrusters @ " "
11 Pull Ups
At 11:00 - 1min Moment of Silence
Veterans Day has been observed in the U.S. since 1954 and its origins date back to Armistice Day in 1918, which marked the cease fire of hostilities in WWI.
Veterans Day preserves the historical significance of November 11th 1918, and is a celebration to honor America's veterans for their patriotism, love of country and service.
Whether you refer to today as Veterans Day, Remembrance Day or Armistice Day, let's remember all those that have served, and pray for those that continue to serve now. Thank you for your service!
Option B -
Veterans Wod - Chad
For Time -
1000 Box Step Ups @ 20”
Wear a RuckPack/Weight Vest @ 45/35
*Scaling Options -
Intermediate -
500 Step Ups
Weight @ 25/15
Beginner -
200 Step Ups
No Weight
Teams of 2+
Dedicated to Navy Seal Chad Michael Wilkinson of the US Navy, who took his own life on October 29, 2018, in Virginia Beach after suffering from the effects of numerous deployments, PTSDs and other injuries.
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
Nov 9
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
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
Nov 7
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.
Nov 4
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
Nov 3
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
Nov 2
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.
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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.
Dec 2
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
Dec 1
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
Nov 30
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
Nov 29
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
Nov 28
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
Nov 23
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
Nov 22
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.
Nov 21
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.
Nov 18
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.
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
Nov 16
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
Nov 15
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
Nov 14
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
R.E.D. Friday 11/11/22
Veterans Day Wod
Remembrance Day - 18min AMRAP
11 Hang Power Snatches @ 75/55
11 Burpees
11 Thrusters @ " "
11 Pull Ups
At 11:00 - 1min Moment of Silence
Veterans Day has been observed in the U.S. since 1954 and its origins date back to Armistice Day in 1918, which marked the cease fire of hostilities in WWI.
Veterans Day preserves the historical significance of November 11th 1918, and is a celebration to honor America's veterans for their patriotism, love of country and service.
Whether you refer to today as Veterans Day, Remembrance Day or Armistice Day, let's remember all those that have served, and pray for those that continue to serve now. Thank you for your service!
Option B -
Veterans Wod - Chad
For Time -
1000 Box Step Ups @ 20”
Wear a RuckPack/Weight Vest @ 45/35
*Scaling Options -
Intermediate -
500 Step Ups
Weight @ 25/15
Beginner -
200 Step Ups
No Weight
Teams of 2+
Dedicated to Navy Seal Chad Michael Wilkinson of the US Navy, who took his own life on October 29, 2018, in Virginia Beach after suffering from the effects of numerous deployments, PTSDs and other injuries.
Nov 11
R.E.D. Friday 11/11/22
Veterans Day Wod
Remembrance Day - 18min AMRAP
11 Hang Power Snatches @ 75/55
11 Burpees
11 Thrusters @ " "
11 Pull Ups
At 11:00 - 1min Moment of Silence
Veterans Day has been observed in the U.S. since 1954 and its origins date back to Armistice Day in 1918, which marked the cease fire of hostilities in WWI.
Veterans Day preserves the historical significance of November 11th 1918, and is a celebration to honor America's veterans for their patriotism, love of country and service.
Whether you refer to today as Veterans Day, Remembrance Day or Armistice Day, let's remember all those that have served, and pray for those that continue to serve now. Thank you for your service!
Option B -
Veterans Wod - Chad
For Time -
1000 Box Step Ups @ 20”
Wear a RuckPack/Weight Vest @ 45/35
*Scaling Options -
Intermediate -
500 Step Ups
Weight @ 25/15
Beginner -
200 Step Ups
No Weight
Teams of 2+
Dedicated to Navy Seal Chad Michael Wilkinson of the US Navy, who took his own life on October 29, 2018, in Virginia Beach after suffering from the effects of numerous deployments, PTSDs and other injuries.
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
Nov 9
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
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
Nov 7
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.
Nov 4
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
Nov 3
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
Nov 2
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