Archive for: November, 2014

#39 Sunday 11.30.2014

Brianna Orr Warlock Athletics, Warlock CrossFit

A. 10×2 Push Press (work up to a heavy double)

B. 10×1 Push Jerk (work up to a heavy single)

C. 8 Minute AMRAP

5 S2OH @ 115/75

10 Pull Ups

15 Push ups

 

#38 Saturday 11.29.2014

Warlock Athletics - Warlock

A. 10×2 Power Snatch 80% of 1RM

B. Modified Tom

15 Minute AMRAP

7 Muscle ups

11 Clean and Jerks 155/105

14 T2B

#37 Friday 11.28.2014

Evin Kleinganz Warlock Athletics Warlock CrossFit Division 2 College of St Rose Baseball

1. Work Up to a heavy triple cluster (TnG)

2. 32 Minute EMOM

a. 8×6 Pendlay Rows

b. 8×8¬†Burpees

c. 8×10 Up and Over Boxjumps

d. 8×40 Seconds Of Double Under Practice

 

#36 Thursday 11.27.2014

FullSizeRender

From our family to yours, Happy Thanksgiving! We’ll be hosting a 7 am and 9 am class on Thanksgiving morning. See you then!

“The Chief”

5 Rounds – 3 min AMRAP – 1 Min Rest

3 Power cleans @ 135/95

6 Push ups

9 Air Squats

*Only whole rounds count!

 

#35 Wednesday 11.26.2014

Harvey Warlock Athletics

A. 3×10 Backsquat (10 lbs heavier than last week)

B. 50-35-20

Wallball 20/14

Double Unders

KB Swings 53/35

*Bonus

7X7 C2B – 60 Seconds Rest in between rounds

#34 Tuesday 11.25.2014

A. 14 Minute EMOM

1. 7×5 Deadlift

2. 7×6 HSPU

B. 10 Minute AMRAP :Ascending ladder

3,6,9,12,15,18,21 etc

Thrusters 95/65

Burpees Over the Bar

 

 

#33 Monday 11.24.2014

A. 7×3 Front Squat (heavier than last week)

B. 4 Rounds For Time

7 Ring Dips

14 Hang Power Cleans @ 95/65

21 Sit Ups

*Bonus work

Repeat last week 7×6 pull ups with 40 seconds rest. Must be unbroken.

#32 Sunday 11.23.2014

A. 8×1 Split Jerk (Work up to a heavy single)

B. 21 Minute EMOM

1. 15 Wallball 20/14

2. 5- 7 Thrusters @ 115/75 (unbroken)

3. 10-12 Push ups

#31 Saturday 11.22.2014

A. 7×3 Jerk Complex – Strict Press, Push Press, Push Jerk

B. 9 Minute AMRAP (3 Burpees every minute on the minute)

15 Wallball 20/14

15 KB Swings 53/35

#30 Friday 11.21.14

A. 7×3 Clean and Jerks (Touch and Go) – weight should be challenging but not be singles

B. 21-15-9

Pull ups

Power Cleans @135/95

75 Double Unders in between each round

*Bonus Work

3 x 250m Row

3 x Max Effort Bench Press @ Body Weight

Back to Top