Archive for: April, 2015

#181 Tuesday 4.21.2015

A. 8×2 Cleans EMOM B. 6 – 90 Second Rounds 1:1 Rest 20 Wallball 20/14 Max Effort 3 Unbroken Cleans @ 135/95 *Bonus* 3 Rounds 10 Ring Dips 10 HSPU

#180 Monday 4.20.2015

  Congratulations to all of our Festivus Athletes who competed this past Saturday:   Caitlin Martin – First Place – Women’s Novice Marcus Ortiz – Second Place – Men’s Novice Steve Starzyk – Third Place – Men’s Novice Brianna Orr – Fourth Place – Women’s Novice Kelly Torres – 13th – Women’s Intermediate A. 4×9…

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#179 Sunday Funday 4.19.2015

*Attention* There is no 11 am on Saturday 4.18.2015. Go cheer your fellow Warlock Athletes on over at Festivus @ CrossFit 299 in New Paltz A. 15 Minutes to find a 1RM Clean B. Partner WOD – 15 Minute AMRAP 100 Wallball 20/14 75 Pull Ups 50 Burpee Box Jumps 20” 25 Thrusters @ 95…

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#178 Saturday 4.18.2015

*Attention* We will only be running a 7:30 am CrossFit class and a 9 am Yoga class on Saturday. Come to CrossFit 299 in New Paltz and cheer on your fellow Warlock Athletes at the Festivus Games. A. 10 Minutes to work up to a heavy Push Press B. 10 Minutes to work up to…

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#177 Friday 4.17.2015

A. 5×5 Deadlifts (10 lbs heavier than last week) B. 16 Minute EMOM 1. 6 Power Snatches @ 95 / 65 2. 8 Burpees Over The Bar 3. 10 Boxjumps 24/20 4. :30 Plank *Bonus* 5RFT 20 Cal Row 10 Pull Ups  

#176 Thursday 4.16.2015

A. Backsquat 3×10 @ 80 % B. 3 Minute AMRAP x 4 (1 minute rest in between rounds) 1. HSPU 2. T2B 3. Cleans @ 135 / 95 4. Double Unders * Bonus Work 5 Rounds 3 Bar Muscle Ups + 3 C2B (if you don’t have Bar Muscle Ups do 3C2B and 3 Pull…

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#175 Wednesday 3.15.2015

A. 1 Clean and Jerk every :30 seconds for 10 Minutes B. 10 Minute AMRAP Ascending Ladder 3,6,9,12 etc Thrusters @ 95 / 65 KB Swings @ 53 / 35 *Bonus 3×20 – Back Extension 3×15 – GHD Sit Ups 3×10 – Hip Extension

#174 Tuesday 4.14.2015

A. Snatches Hang Snatches EMOM 1-5 1 Minute Rest Low Hang Snatches EMOM 1-5 1 Minute Rest Snatches EMOM 1-5 B. 15 – 12 – 9 Front Squats @ 165 / 115 Burpees Over The Bar 2 Minute Rest 15 – 12 – 9 Power Cleans @ 165 / 115 Wallball 20/14      …

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#173 Monday 4.13.15

A. Backsquat 5×7 @ 75% B. 12 Minute AMRAP 1000M Row – (Buy In) 20 Deadlifts @ 275 / 185 15 HRPU 10 T2B *Bonus Work 5×5 Pendlay Rows 5×5 Bench Press @ Body Weight    

#172 Sunday Funday 4.12.2015

Partner WOD’s A. 3 Minute AMRAP Max Effort Burpee Wallball 20/14 B. 12 Minutes to Find a 2RM Jerk (1 barbell) C. 20 Minute AMRAP (Partner WOD) 400M Run (Must run the 400m together) Max Effort Pull Ups (Partner must be planking for the pull ups to count, then switch)

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