Saturday, July 25, 2026
For time:
800m Run
21 Snatch (95#/65#)
21 Pull ups
15 Snatch (115#/75#)
15 Pull ups
9 Snatch (135#/95#)
9 Pull ups
Thursday, July 23, 2026
4 Rounds for time of:
100′ Weighted walking lunge (100#/70#)
150m Farmers carry (100#/70#)
Wednesday, July 22, 2026
For time:
5 Wall walks
10 Clean & jerk (135#/95#)
4 Wall walks
8 Clean & jerk (135#/95#)
3 Wall walks
6 Clean & jerk (135#/95#)
2 Wall walks
4 Clean & jerk (135#/95#)
1 Wall walks
2 Clean & jerk (135#/95#)
Sunday, July 19, 2026
AMRAP in 4 minutes of:
50 Double unders
25 Sit ups
Rest 2 minutes
AMRAP in 4 minutes of:
25 Sit ups
15 Push press (95#/65#)
Rest 2 minutes
AMRAP in 4 minutes of:
15 Push press (95#/65#)
50 Double unders
Saturday, July 18, 2026
“Goodell”
5 Rounds for time of:
400m Run
20 Wall ball (20#/14#)
14 KB swings (53#/35#)
38 ***
*** 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.
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.
