Weekly Workouts

Law Enforcement Appreciation Week

Monday

Skill
Back Squat 15-20 Minutes
EMOM 10 (For Total Reps) 30 Reps Possible
1-3@75%

Athletes should take the minute off or complete less reps

Power Snatch Instruction and Barbell Cycling 3-5 Minutes

WOD
“Randy” (10 Minute Cap)
75 Power Snatches for time 75/55

Randy Simmons, 51, a 27-year LAPD veteran and SWAT team member was killed February 7, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.

Tuesday           

Skills
4 Sets 12-15 Minutes
10 Reverse Snow Angels @Tempo 3-0-3-0
Rest 30 Seconds
Max Set Unbroken Banded Push Ups
Rest 30 Seconds
30-45 Seconds of Bar Hang
Rest 30 Seconds

WOD
8 Minute AMRAP (Performance/RX/Fitness)
45 Thrusters 115/75, 95/65, 75/45
45 T2B/Knee Raises/Lying Toes to KBELL
45 Hang Power Cleans
45 C2B/Pull Ups/Jumping Pull Ups

Do Not tear your hands 


Wednesday

Skills
Push Jerk 10x1 to Heavy 15-20 Minutes

WOD
“Brenton”
5 Rounds for Time
Bear Crawl 100 Feet (Length of Rig)
Standing Broad Jump 100 Feet

Do 3 Burpees every 5 broad jumps.  Wear a 20 Pound vest if you desire!


Thursday

Skills
3 Sets 12-15 Minutes
8-12 Bulgarian Split Squats with Farmer Carry KBELL (Heavy as Possible)
Rest 30 Seconds
5-7 Weighted 60% of Max/Strict Pull Ups (Banded focus on the decent)
Rest 30 Seconds
45 Seconds Side Plank Each Side
Rest 30 Seconds

WOD
Grunt Work 3 Rounds
10 KBELL BOX Step Overs 55/35 RX: 45/25 Fitness: 35/20
1-Minute Push Up Plank
15 Sit Ups
200 M Farmer Carry (Same Weight)


Friday

Skills and WOD Warm Up: Review the WOD movements

WOD
Hero WOD “Goodell”
5 Rounds for Time
400 M Run
20 Wall Balls 20/14 Scale: 14/10
14 KBELL Swings 55/35 Scale: 45/25 or 35/20
38 Reps of “X”

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

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.

This workout was created by CrossFit Waldwick @crossfitwaldwick (Waldwick, NJ) as a fundraiser for the Christopher Goodell Scholarship Fund. From the gym: "Waldwick is your typical small town with a very tight knit community. We have a few police offers in our gym who worked with Chris and many members are close with his family.”

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.

Jordan Lutz