Archive for: July, 2016

Monday August 1, 2016

Adam doing work

 

“A motivational quote can’t put the work in for you”

A. 1 Backsquat EMOM x 10 @ 87%+ 5lbs

B. Air Force (18 Minute Cap)
20 Thrusters @ 95/65 lbs
20 Sumo Deadlifts High Pulls @ 95/65
20 Push Jerks @ 95/65
20 Overhead Squats @ 95 /65
20 Front Squats @ 95/65

*4 Burpees EMOM

C. 3 Minute AMRAP Sit Ups

Sunday Funday July 31, 2015

This is a repeat from July 4th 2015. If you don’t have a partner just show up we’ll get you one when you’re here. See you in the AM

A. Running Klepto – 30 Minute AMRAP – Partner WOD
400M Run
27 Boxjumps @ 24/20
20 Burpees
11 Squat Cleans @ 145/100

Saturday July 30, 2016

A. 3RM Front Squat

B. DT – 5 RFT
12 Deadlifts @ 155/105
9 Hang Power Cleans @ 155/105
6 Shoulder to Overhead @ 155/105

*Bonus – 3x300M Row For time 1:1 Rest

Friday July 29, 2016

Joanne In Action :)
A. 1 Snatch Every 90 Seconds x 8 @ 87%
B. 3 Minute AMRAP x 3:  1 to 1 Rest
Rd 1
10 Pwr Snatches @ 75/55
10 Boxjumps up and over @ 24/20
Rd 2
8 Pwr Snatches @ 135/95
12 Boxjumps up and over @ 24/20
Rd 3
6 Pwr Snatches @ 165/115
14 Boxjumps up and over @ 24/20
C. 3 Minute Hollow Hold
*Bonus*
A. 3 Minute AMRAP HSPU
B. Tabata – GHDSU

Thursday July 28, 2016

Warlock Open
Good is not good enough, be great!
A. 12 Min EMOM
Min 1: 5 Deadlifts
Min 2: 15 Ring Push Ups
Min 3: 40 Second Hollow Hold
B. 12 Minute AMRAP
150 Wallball @ 20/14
90 Double Unders
30 Muscle Ups
Scaled
150 Wallball @ 14/10
250 Single Unders
30 Pull Ups
30 Ring Dips

Wednesday July 27, 2016

Is Chris alive? :)

“The reason why people succeed is because they’re relentless”

A. EMOM x 6 with an Empty Barbell
High Hang Clean + Hang Clean + Low Hang Clean + Split Jerk
(focus on footwork, hitting full extension and speed under the bar)

B. Cleans:
AMRAP in 1 Min @ 165/115
AMRAP In 1 Min @ 185/125
AMRAP in 1 Min @ 205/145
AMRAP in 1 Min @ 225/155
*2 Minutes Rest in between rounds

C. 7 Minute AMRAP – Ascending Ladder 3-6-9-12-15-18
Unbroken Clean and Jerks @ 135/95
Unbroken T2B

(if you break it up restart that movement from that round)

Tuesday July 26, 2016

DJ Lift Off

Smile, compliment and crack people up as often as possible

A. 1 Back squat EMOM x 10 @ 85%

B For Time: (12 Minute Cap)
   200 Double Unders
    25 C2BPU
    50 Thrusters @95/65
    25 Pull Ups
at the 12 Minute mark 50 V Ups

Monday July 25, 2016

Warlock at Limerock 2016

Congrats to Tom Kimber-Smith for taking second place at Limerock in the PC Class and 2nd place overall this past Saturday! Lots of fun going up with the Warlock Family!

Looking back at the numbers from last years open there are a few things that everyone can improve upon, myself included.  Workouts 16.1 and 16.5 being the lowest placing scores for (most of) us individually and as a gym. We’re going to work on improving your capacity in regards to those movements so you can improve your scores for this years open. It all starts with the basics.

A. 150 Burpees For Time
B. 2K Row For Time

 

Sunday July 24, 2016

A. 15 Minutes to Find A 1 RM OHS
B. 30-20-10
HSPU
Front Squat @165/115

Saturday July 23, 2016

Tom Limerock

This weekend there is a bunch of stuff going on and wanted to make sure everyone knows the slight changes to the schedule. I’m going to be making less and less of these schedule change announcements on the website because at this point everyone should be using MindBody. Everything in MindBody is up to date and the schedule is below. Tom will also be heading up to Limerock to defend his title. The race kicks off Saturday at 3:05 pm. I will be leaving from the gym at around 1 if anyone is interested in riding up. I’m sure Tom would appreciate the Warlock support and it’s an awesome event if you have some extra time and funds to make it to the race! Click Here for Tickets

Saturday Schedule:

7:00 am – Class @ Warlock (not a typo with the time, yes it’s at 7 am)

8:30 am – Track Workout @ Union Vale Middle School

8:30 am – On Ramp @ Warlock

10 am – Yoga

11 am – Class @ Warlock

12 pm –  High School Academy

1  pm – Middle School Academy

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