Friday 2.9.18


upper back/lats foam rolling 3 min
working the deep squat with a banded supine and figure 4 pose 2 min


8 min EMOM
1 power clean + 1 hang squat clean + 1 front squat
build up to a heavy complex


2000/1500m row
150 double-unders
10 rounds of Cindy*

2000m row
200 double-unders
10 rounds of chest to bar Cindy*

*1 round of Cindy is 5 pull-ups, 10 push-ups, 15 air squats

Saturday 10.28.17

Partner WOD

9am and 11am

30 min AMRAP
500m row
400m run
2 rounds of “Cindy”

1 round of “Cindy”: 5 pull-ups, 10 push-ups, 15 air squats

Benchmark WOD



33 min AMRAP
5 thrusters 135/95
7 toes-to-bar
1 legless rope climb
200m run
buy-in: 118 wall balls 20/14
On a 33 min running clock begin the workout with the buy-in of 118 wall balls. Upon completion of the wall balls begin the AMRAP portion of the workout. Complete as many rounds and reps as possible in the time remaining.

“On September 12, 2012, the New Jersey State Police lost one of the best Troopers who has ever served our department. His name is Trooper James Hoopes, badge number 5712. Trooper Hoopes died in the line of duty while training for his physical fitness test [on the Atlantic City boardwalk]. Trooper Hoopes was a role model for Troopers, both on a professional and personal level. He was very serious with his health and fitness. His death was tragic and completely breathtaking to anyone who knew him, because anyone who has ever had contact with Trooper Hoopes would never believe he would have died during a training exercise. Trooper Hoopes touched a lot of lives within the State Police Family, but even more within his Community; where he was actively involved with coaching youth sports.”

In honor of him, and after consulting several of his close friends who live the CrossFit code, one of the coaches from CrossFit Buena programmed [this] WOD… Trooper Hoopes was, not only a hero to the New Jersey State Police, but also the Community his served. The 33 minutes in the AMRAP represent the date of Trooper Hoopes’ death (12+9+12). The 118 wall balls represent his graduating class. The AMRAP rep scheme represents his badge number: #5712

Detective Sergeant James G. Hoopes was born in Atlantic City on August 16, 1972 and was raised in Ventnor. He graduated from Holy Spirit High School in 1990 and then Albright College in 1994. At Albright, Jim played basketball, set the school’s rebounding record and was recently honored as a member of the Albright College All Century Team. He later went on to obtain his Master’s Degree from Seton Hall University. Jim toured the United States playing professional basketball with the Washington Generals. He then went on to teach Spanish and coach basketball at Holy Spirit High School while working summers at the Greenhouse in Margate. In November 1998, Jim graduated from the 118th New Jersey State Police class. He proudly and honorably served as a State Trooper for 14 years.

James G. Hoopes is survived by his wife, Merry, and sons, Jayson and Joey. Jim is also survived by his mother Cathy, sister Lisa (Drew) Gibson.

Wednesday 6.10.15


check the board


lat rolling 2 min each side (starts at 2:30 in video)

barbell calf smash 2 min each side


(use 1RM plus 10# to calculate percentages)

push press

5 @ 50%, 6 @ 60%, 3 @ 70%, 3 @ 80%, 3+ @ 90%

Benchmark WOD

20 min AMRAP

5 pull-ups
10 push-ups
15 air squats

– or –

5 handstand push-ups
10 pistols (alternating legs)
15 pull-ups