Friday, 20 September 2019


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“Straight 100”

25 Calories rowed

20 Wall-ball shots (20/14)

20 Box jumps (24/20″)

25 Calories rowed

30 Wall-ball shots

30 Box jumps

25 Calories rowed

50 Wall-ball shots

50 Box jumps

25 Calories rowed


For time



Quad smash

Spine smash

Overhead distraction

Sink stretch



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Friday, 13 September 2019




Using the same Wall-Ball for each exercise, and carrying it with you the entire WOD perform:

10 Sit-up Slammers (20/14) @ 2m

15 Ball Cleans*

20 Overhead Walking Lunges

25 Ball Push-ups

Run 400m (w/ ball)


3 rounds for time

*Ball Cleans are squat cleans.


…rest 5-7 minutes, partner up and….

100 Calories Biked

For Time

(~equal work)


Compare to Wednesday, 24 October 2018



Eye of the Needle

Reclined Spinal Twist

Hip Capsule

Overhead Distraction



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Saturday, 31 August 2019

Register for Saved by the Barbell, Saturday, 31 August 2019



Athlete may chose which WOD to do first, rest 10 minutes, and then do the other WOD.

2019 Wodapalooza Online Qualifier WOD #4

150 Wall-ball shots (20/14) @ (10/9′)

75 Toes-to-bar


For time


…Rest 10:00, then…

Saved by the Barbell

3 round for max rep of:

1 minute of Burpees

1 minute of Wall-Ball Shots (20/14) @ (10/9′)

1 minute of Deadlifts (115/75)

1 minute of Med-Ball Sit-ups (20/14)

1 minute of Hang Power Cleans (115/75)

Rest 1:00 between rounds


For total score

Compare to Saturday, 01 September 2018



Saddle Sit

Spine Smash

Barbell Shoulder Smash



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Tuesday, 27 August 2019

Register for Saved by the Barbell, Saturday, 31 August 2019



“Boone’s request”

Perform in 2:00:

15 KB Goblet squats (72/53)

Max calories biked

…then rest 2:00


5 rounds for total calories biked



7 rounds of:

5 Handstand push-up negatives*


For quality

*Lower body with a 5 second count. Upon reaching bottom, strict press or kip back up as quick as possible.



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Friday, 23 August 2019

Register for Wodapalooza Online Qualifier, starting 21 August

Register for Saved by the Barbell, Saturday, 31 August 2019

No Friday night class this week. Sorry for the inconvenience. All other classes normal.




1 mile run


10 rounds of:

7 Thrusters (75/53)

7 Pull-ups

7 Burpees


For time



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Friday, 16 August 2019



4800m Ruck run*


For time

*Start with 20 lbs, and then every 1200m, add 10 lbs.

If choosing to run unweighted, perform burpee box overs (24/20″) after each 1200m. Start with 20, and add 5 each round.



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Tuesday, 13 August 2019



Bike 20 minutes*

For max calories

*Every 2 minutes, get off and perform (15/10) push-ups



Handstand holds*

30 second hold, 1 minute rest


5 rounds for quality

*Skill level:

Beginner: belly to wall hold

Beg-Int: back to wall

Intermediate: slightly away from wall lightly tap one foot when needed

Int-Adv: Sideways to wall, maintaining position with one foot touching wall

Adv-Elite: Freestanding



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Monday, 12 August 2019

This British Tribute WOD is dedicated to all the RLC EOD operators who expended their 9 lives and paid the ultimate sacrifice in Afghanistan. Among them they defused 100’s of explosive devices, saving countless lives. Gaz O’Donnel G.M., Dan Shepherd G.C., Oz Schmid G.C., Dan Read Q.G.M., Brett Linley G.M., Lisa Head. The RLC EOD left Afghanistan on the 26 October 2014.

Felix is the unofficial mascot of British Army counter-terrorism bomb disposal. Cats have always been associated with luck, possibly due to their ‘righting reflex’ – an innate ability to always land on their feet. Felix (Latin for ‘happy’ or ‘lucky’) was the name given to the popular cartoon cat created by Otto Messmer in early 1900s America. He was a cheerful, thoughtful character who never failed to survive mayhem unscathed. These are traits much coveted by bomb disposal personnel and many bomb squads worldwide adopted Messmer’s ‘Felix the Cat’ as their symbol. There have even been some conventional munitions named after him.



Hero WOD

“Felix the cat”

9 Burpees

9 Box jumps (24/20″)

9 Pull-ups

9 Thrusters (85/53)

9 Toes-2-bar


6 rounds for time*

*If you have a vest (20/14), wear it



Half straddle

Reclined spinal twist

Twisted cross



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Saturday, 10 August 2019



Row 500m

15 Sumo deadlift high-pull*

Run 400m

15 Thrusters*

Row 500m

15 Hang power snatch*

Run 400m

15 Bar-over-burpees


2 rounds for time

*Use the same load for all lifts… 50% body weight


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Friday, 09 August 2019

This “Noah” Hero WOD was created by Reservoir CrossFit (Brandon, MS). It was originally posted August 3, 2017 to honor the memory of Noah Pate, a Richland Firefighter killed in a wreck on Highway 49 (July 28, 2017). The workout was designed by former RezCF athlete and current firefighter Robert Jones, a fire academy classmate of Noah’s.

Their fire academy class was 167; hence, the buy-in and cash-out. Noah was number 23 in roll call; therefore, 23 reps for pull-ups and wall ball shots. The 21 deadlifts are from Noah’s age: 21. 1.5 miles is the total of the 3 rounds of 800 meter run which was the part of the academy’s fitness assessment. 

From the creator: “If you can put 1 pound plates on bar to make the weight of the deadlifts to 167 lb, awesome. If not, 165 lb is the closest.”



Hero WOD



67 Push-ups


3 rounds of:

800m Run

23 Pull-ups

23 Wall-ball shots (20/14) @ (10/9′)

21 Deadlifts (165/103)



67 Push-ups


For time



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Wednesday, 07 August 2019



30′ Handstand walk

20/18 Calories biked

60′ D-ball high carry (100/80)

10 Alternating dumbbell snatches (75/50)


5 rounds for time



Half straddle

Middle straddle





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Friday, 02 August 2019



10 Overhead squats (115/73)

10 Box overs (24/20″)

10 Thrusters (135/93)

10 Toes-2-bar

10 Power cleans (185/123)

10 Burpee muscle-ups

10 Power cleans

10 Toes-2-bar

10 Thrusters

10 Box overs

10 Overhead squats


For time



Overhead distraction

Spine smash

Twisted cross

Reclined spinal twist



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Wednesday, 31 July 2019



Perform 30 seconds on, 30 seconds rest of:

Wall-ball shots (25/20) @ (10/9′)

Calories rowed

D-ball cleans (100/80)

Calories biked



3 rounds* for total reps

*rest 1:00 between rounds



Option 1:

1-rep max make-up


For max load


Option 2:

Front Squats

5 @ 65%

3 @ 75%

Max reps @ 85%



Half straddle

Middle straddle

Pike stretch

Butterfly stretch



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Monday, 22 July 2019

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.



Hero WOD


400m Run

20 Wall-ball shots (20/14) @ (10/9′)

14 Kettlebell swings (53/35)

38 “X”


5 rounds* for time


Round 1: Push-ups

Round 2: Squats

Round 3: Pull-ups

Round 4: Alternating lunges

Round 5: Burpees

*For each of the 5 rounds, perform 38 repetitions of the corresponding movement. For example, in round one, after completing the 14 kettlebell swings, complete 38 push-ups. The following round start again at the 400m run, complete 20 wall balls, 14 kettlebell swings, and 38 air squats. Continue in this way for all 5 rounds.



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