Archive for: October, 2015

#371 Saturday Zombie Halloween Workout 10.31.2015

*Costumes are highly encouraged!

A. 1 RM Clean

B. Zombie Halloween Workout

If you are “Alive” you will start the workout with the first group.  If you are a “Zombie” you will start the WOD 3 minutes after the living people and try to catch them! Here are the rules:

  1. If you are a Zombie you must catch at least one person. If you fail to catch somebody you must do a penalty of 31 burpees after the workout.
  2. If you are Alive and you get caught by a Zombie then you must also do the 31 burpees.
  3. The only people who don’t do burpees are the living who don’t get caught and the Zombies who catch people.

Run 800m

10 Power Cleans @ 135 / 95

31 Double Unders

10 S2OH @ 135 / 95

31 Burpees

10 Snatches @ 135 / 95

31 Pull Ups

10 Deadlifts @ 225 / 155

31 Boxjumps @ 30 / 24

Run 800m

 

 

#370 Friday 10.30.2015

A. 7×2 Split Jerk

B. 500m Row

C. 7 Minute AMRAP

15 T2B

10 Power Cleans @ 135 / 95

15 Wallball @ 20/14

#369 Thursday 10.29.2015

A. 1 Front Squat EMOM x 10

B. 15 minute EMOM
3 Pull Ups
6 Sit Ups
9 Air Squats
AMRAP of Thrusters with remainder of minute.

– Score is weight of thrusters x reps
– You pick the thruster weight
– Thruster weight doesn’t change
– You must be back at the pull up bar before the start of the minute or else you rest that minute.

 

#368 Wednesday 10.28.2015

*Attention* There is no 6 pm or 7 pm class on Wednesday October 28th.

*Click Here to register for the CrossFit Liftoff. We will be testing our 1 rep max Clean and Jerk and 1 RM Snatch on Friday November 6th starting at 6 pm till 9 ish.

A.  Snatches Work – Quickly work up to a heavy single for all 4. No misses.

  1. Heavy Push Press from behind the neck
  2. Heavy OHS
  3. Snatch Balance
  4. Snatch

B. 10 Minute AMRAP

10 Muscle Ups

25 OHS @ 95/65

75 Double Unders

 

 

#367 Tuesday 10.27.2015

Tomorrow from 4-8 pm we will have Nick from Progenex at Warlock giving away some tasty samples and gear. Stop in, try some progenex and then walk away with some gear.

A. 4×3 – Deadlifts – Directly into Max Effort Toes to Bar after each set.  Rest as needed in between rounds .

B. 21-15-9

Power Cleans @ 135 / 95

400m run after each round

*Bonus*

3 x Max Effort OHS @ 135 / 95

2-4-6 Rope Climbs after each set. Rest as needed in between sets

#366 Monday 10.26.2015

A. 8×2 Back squat

B. 8 Minute AMRAP 3-6-9-12-15 etc

Thrusters @ 95 / 65

C2BPU

*Bonus*

  1. 3x300M Row – 1 Minute Rest
  2. Not For Time: 3 Rounds – 15 Hip Extensions,15 GHDSU,

 

#365 Warlock World One (Sunday) 10.25.2015

Seeing Sunday is our 1 year anniversary we decided to come up with something fun for you guys, Warlock World One. It is designed to be light weight, fast, grueling and accessible to everyone at our gym. While it is light weight it will challenge you mentally to go to that deep dark place in order to push yourself just a little bit harder and faster. We can’t thank you guys enough for being members and helping us build such an awesome community. Hope to see you guys either Saturday night for Chris’s Halloween Party and or Sunday.

On A Running Clock:

0-5 Minutes  – Back To Bodyweight Basics AMRAP

50 Air Squats with 10 lb plate

40 Sit Ups

30 Pull Ups

20 Push Ups

10 Burpees

5-8 Minutes Rest

8-13 Minutes – Barbell Basics AMRAP 

10 Front Squats @ 75 / 55

10 Push Presses @ 75 / 55

10 Thrusters @ 75 / 55

13 – 15 Minutes – Rest

15 – 20 Minutes –  Max

1 Rep Max Clean and Jerk

20-25 Minutes – Bodyweight AMRAP 

15 T2B

15 HSPU

15 Pull Ups

25 – 30 Rest

30 – 35 Minutes – Warlock Light AMRAP

20 Deadlifts @ 95 / 65

20 Snatches @ 95 / 65

20 Hang Power Cleans @ 95 / 65

20 Shoulder to Overhead @ 95 / 65

20 OHS @ 95 / 65

35 – 40 – Rest

40 – 45 Minutes- Warlock Objects AMRAP 

25 Wallball @ 20 / 14

25 Box Jumps @ 24 / 20

25 KB Swings @ 53 / 35

25 Double Unders

45 – 50 Rest

50 – 53 Minutes – Warlock Burpeeland AMRAP 

10 Burpee Box Jumps 24/20

10 Burpees to Target 9’/8′

10 Burpees to a plate

10 Burpees

#364 Saturday 10.24.2015

A. 3RM Front Squat

B. Annie – 50-40-30-20-10

Double Unders / Sit Ups

#363 Friday 10.23.2015

A. 7×2 Clean and Jerk

B. 9 Minute AMRAP

9 Power Snatches @ 115 / 75

9 Ring Dips

 

#362 Thursday 10.22.2015

A. 6×3 Front Squat

B. 14 Minute AMRAP

30 Wallball @20/14

20 Power Cleans @ 165/115

10 Muscle Ups

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