Archive for: May, 2015

#222 Monday 6.1.2015

Tomorrow launches our new schedule for the month of June to better accommodate our members. There is now a 10 am class Monday – Friday! There will be no 6:30 am class.  Tuesday – Friday 4 PM will be Open Gym. Saturday Classes are at 8:30 and Yoga has been moved to 10 am. Sunday at Noon will also be an open gym. Our Schedule will change slightly again come June 29. Our schedule is like your training, constantly varied. If you have any questions please let us know E@WarlockAthletics.comwarlock_schedule. For the full schedule click here

A. Tabata – 8 Rounds – Hollow Hold / Plank

B. 2 Squat Clean EMOM x 10 (climbing in weight)

C. 12 Min AMRAP

30 Clean and Jerks @ 135/95

50 Air Squats

30 C2BPU

50 Air Squats

*Bonus*

6 RFT (alternate rounds with a partner)

500M Row

25 GHDSU

 

 

#221 Sunday (Siera’s Bday WOD) 5.31.2015

A. 5RM Backsquat – 15 Minutes

B. 20 Minute AMRAP – Partner WOD – Synchronized

50 Air Squats

40 Sit Ups

30 Burpees

20 Med Ball Cleans 20 / 14

10 Pull Ups

 

#220 Saturday 5.30.2015

A. Kipping Practice

B. For Time:

40 Wallball 20/14

800M Run

20 Power Cleans @ 135 / 95

400m Run

20 Power Cleans @ 135 / 95

800m Run

40 Wallball 20 / 14

#219 Friday 5.29.2015

A. Deadlifts 5,5,3,3,1,1,1,1

B. 9 Minute AMRAP

10 Front Rack Lunges @ 115  / 75

20 Push Ups

10 Box Jumps @ 20

*Bonus* For Time

3 Minute in Hollow Hold

 

#218 Thursday 5.28.2015

A. 3 RFT

5 Burpees

15 Jumping Squats

B. 4×4 Front Squat (10 lbs heavier than last week)

Right into Max Effort Strict HSPU (Rest as needed in between sets)

C. 15 Minute AMRAP

75 Double Unders

10 Thrusters @ 135 / 95

16 C2BPU

*Bonus*

3 Minutes in an L Sit

 

 

#217 Wednesday 5.27.2015

A. 8×1 Snatches EMOM

B. 4 Rounds For Time

20 DL @ 135 / 95

10 OHS @ 135 / 95

10 Burpees

1 Minute Rest After Each Round

*Bonus*

50 Strict Pull Ups For Time

#216 Tuesday 5.26.2015

A. 1 Hang Clean Pull Every :30 for 5 Minutes @ 50 – 60 %

B. 1 Power Clean Every :30 Seconds for 5 Minutes

C. 1 Squat Clean Every :60 for 5 Minutes

D. 9 Minute AMRAP

30 Wallball @20/14

30 KB Swings @ 53/35

30 T2B

 

 

#215 Memorial Day Monday 5.25.2015

Murph

*10 am – 12 noon* After we will be having a Warlock BBQ: Check back on Sunday for details

“Murph” – For Time

1 Mile Run

100 Pull Ups

200 Push Ups

300 Air Squats

1 Mile Run

With a Weighted Vest

#214 Sunday 5.24.2015

Closed: Active Rest Day

Option 1:

A group of us are going up to Regionals in Hartford, CT to watch the final day of competition for the CrossFit Games! If you can come with us and enjoy a day of competition!

Option 2:

Go enjoy a day on the rail trail, go for a hike, play a sport outside, be active and have fun! See you on Monday for our Memorial Day Workout “Murph”

#213 Saturday 5.23.2015

A. 8×3 Clean and Jerk

B. 18 Minute EMOM

1. :40 Second Row

2. 6 Push Press @ 115 / 75

3. 15 V Ups

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