Archive for: February, 2016

#473 Tuesday 3.1.2016

A. 3 Minute AMRAP

10 Wallball @ 20/14

5 Boxjumps @ 24/20

 

B. 6×1 Push Jerk + 1 Split Jerk (15 Minutes)

 

C. 12 Minute AMRAP

120 Double Unders

60 Wallball @ 20/14

30 Pwr Cleans @ 165/115

15 Muscle Ups

#472 Monday 2.29.2016

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A. 5×3 Minute Rounds

3 Deadlifts then Max Effort HSPU/Gymnastics Practice

(One big set of HSPU then rest. If you need work kipping/T2B/Ring Muscle Ups here is your time to practice.)

B. 7 Minute AMRAP

7 Snatches @ 135/95

49 Double Unders

*Bonus* 400M Farms Carry For Time

#471 Sunday 2.28.2016

Open Athletes: Training this week should go as follows – Sunday, Monday, Tuesday, Wednesday Rest Day, Thursday Easy WOD, Friday 16.2

A. 12 Minute EMOM

Odd: 6 Muscle Ups

Even: 1 Snatch

B. 16 Minute EMOM

1. 15/12 Calorie Row

2. 15 Wallball @ 20/14

3. 7 Cleans (Unbroken) @ 135 / 95 + 25 (Unbroken) Double Unders

4. 15 V Ups

#470 Saturday 2.27.2016

A. 6000M Row – Not For Time With a Partner

B. Stretching and Mobility Work

Friday Night Lights @ Warlock, 2.26.2016

Please arrive by 6 pm for athlete briefing. The first heat is scheduled to kick off at at 6:20 pm.

16.1 Premier Sponsor: Moriarty Physical Therapy
Hospitality Sponsor – Cafe Deliicious 

16.1 RX:

20 Min. AMRAP

25-ft. Overhead Lunge @ 95/65

8 Burpees

25-ft. Overhead Lunge @ 95/65

8 C2B Pull-Ups

 

16.1 Scaled:

20 Min. AMRAP

25-ft. Overhead Lunge @ 45/35

8 Burpees

25-ft. Overhead Lunge @ 45/35

8 Jumping Chin-Over-Bar Pull-Ups

Heat 1 – 6:20
Stephanie K.
Bob
Anita
Claudia
*Judges: Chris, Natalie, Walsh, DJ

Heat 2 – 6:45
Sondra
Michelle H.
Amy
Ana
*Judges: Tim, Erik, Arket, Allen

Heat 3 – 7:10
Melissa
Jac
Sara
Nena
*Judges: Chris, Natalie, Walsh, DJ

Heat 4 – 7:35
Michelle K
Nicole
Kara
Heather
*Judges: Tim, Arket, Erik, Allen

Heat 5 – 8:00
Ashley
Shannon
Kelly
Natalie
*Judges: Chris, DJ, Walsh, Jim

Heat 6 – 8:25
Sonny
Karl
Tony
Jon
*Judges: Tim, Arket, Erik, Allen

Heat 7 – 8:50
Jose
Steven Rancourt
Max
Lewis
*Judges: Chris, Natalie, Walsh, Sara

Heat 8 – 9:15
Keith
Jim
Joe
Marcus
*Judges: Natalie, Arket, Allen, DJ

Heat 9 – 9:40
Ryan Walsh
Kyle Taft
Tommy
Tim
*Judges: Chris, Arket, Sara, Erik

Heat 10 – 10:05
Amanda
Lindsay
Karen S.
*Judges: Melissa, Kelly, Natalie

Heat 11 – 10:30
Ryan Arket
DJ
Allen
Erik
*Judges: Chris, Tim, Jim, Sara

#469 Thursday 2.25.2016

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Join us tonight at 8 pm at Warlock for the live announcement of 16.1 as Emily Abbott and Chyna Cho go head to head!

Open Announcement Match-Ups and Locations:

16.1: Chyna Cho and Emily Abbott | NorCal CrossFit
16.2: Björgvin Guðmundsson and Dan Bailey | Garage Gym
16.3: Shawn Ramirez and Nicholas Paladino | CrossFit Jax
16.4: Katrin Davidsdottir and Sara Sigmundsdottir | Colorado Springs
16.5: Rich Froning, Ben Smith, Mat Fraser | The Ranch

 

A. Snatches (stick to percentages, don’t be a peckerhead)

3×3 @ 50%

3×2 @ 60%

3×2 @ 65-70%

B. 16 Minute EMOM

Minute 1: 8 Burpees

Minute 2: 20 Seconds of Double Unders

Minute 3: 10 Up and Over Box Jumps @ 24/20

Minute 4: :30 Second Hollow Hold

#468 Wednesday 2.24.2016

 

Open Athletes: Today is your rest day. The Open workout will be streaming live Thursday at 8 pm at Warlock. Feel free to come in, hear the announcement and watch Chyna Cho and Emily Abbott go head to head. The Open workout 16.1 will be on Friday starting at 6 pm. Bring your friends, family and let’s have some fun on Friday night!

If you have not signed up yet visit Games.Crossfit.com. Below is our Affiliate and Team information:

Affiliate: Warlock Crossfit

Team: Warlock Athletics


A. 8×3 Front Squats

B. 3 Rounds For Time

50 Air Squats

35 KB Swings @ 53/35

20 Wallball @ 20/14

#484 Tuesday 2.23.2016

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A. 2 Minutes of Double Unders

1 Minute of Rest

1 Minute of Double Unders

 

B. 8×1 Clean and Jerk

 

C. 3 Rounds – 1:1 Rest

3 Minute AMRAP

7 Cleans @ 135/95

14 Burpees Over Bar

 

3 Minute AMRAP

7 Cleans @ 185/135

14 Burpees over Bar

 

3 Minute AMRAP

7 Cleans @ 225/155

14 Burpees Over Bar

then:

2 Minute AMRAP T2B

#484 Monday 2.22.2016

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Attention Open Athletes: Your training schedule is as follows for this week:

Monday: Training

Tuesday: Training

Wednesday Rest Day (attend yoga if you want/mobilize)

Thursday: Light Training

Friday: Open Workout 16.1

Thursday night we will watch the announcement of 16.1 live at Warlock starting at 8 pm. If you want to come bring some snacks, a chair and hang out while we watch the broadcast live. Thursday night by 11 pm I will post your heat and time you will be completing 16.1 for Friday Night Lights. All athletes are to be there by 6 pm on Friday for athlete briefing to review standards. The first heat will start promptly at 6:20.


A. Tabata: Double Unders

B. 12 Minute EMOM:

Odd: 3 TnG Power Snatches

Even: 6 Muscle Ups

C: For Time:

RX – 24-18-12-6

OHS @ 95/65

C2B

Scaled – 8 Minute AMRAP 3-6-9-12-15

OHS @ 75/55

Pull Ups

#483 Sunday Funday 2.21.2016

A. 12 Minutes to Find a 3RM OHS

B. Bros and Does Comp. Event:

Every 3 Minutes for 6 Rounds: Partner A goes on 1, 3, 5. Partner B goes on 2, 4, 6.

1 Athlete Performs:

6 Power Snatches @ 75/55

6 Burpees Over Bar

9 Power Snatches @ 75/55

9 Burpees Over Bar

12 Power Snatches @ 75/55

12 Burpees Over Bar…etc.

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