Archive for: December, 2016

Saturday December 31, 2016

2016-into-2017

2016 has been amazing! From the Open to weightlifting meets, the addition of our Higher Choices family, The Summer Social, Moriarty Physical Therapy moving in next door, the fantastic addition of new coaches, a bigger and better space, the addition of Poughkeepsie CrossFit. 2016 was nothing short of amazing and we can’t thank you guys enough for being the most important part of this family. Our goal everyday is simple, “give you the best hour of your day”. We really hope that we’ve accomplished that this past year and we plan to continue it in the future! We appreciate how you guys come in, work your ass off. How you don’t whine and complain. You’re coachable, focus on movement and are the best members we could ask for. Thank you guys! We hope you’re excited as we are for 2017.

“Sometimes you catch the wall-ball, and sometimes it smacks you hard in the face. Be ready for either thing to happen.”

A. EMOM 7 – 2 Back Squats @ 75%

B. 20 Minute EMOM
Odd: 1 Round of Cindy (5 Pull Ups, 10 Push Ups, 15 Air Squats)
Even: 1 Round of Macho Man @ 185/125 (3 Power Cleans, 3 Front Squats, 3 Push Jerks)

Friday December 30, 2016

Jonny Boy

“There is no PR fairy. You’re going to have to earn this.”

A. 20 Minute AMRAP
50 Wallball @ 20/14
50 Double Unders
40 Boxjumps @ 24/20
40 T2B
30 C2B
30 Burpees
20 Power Cleans @ 145/95
20 Push Jerks @ 145/95
10 Power Snatches @ 145/95
10 Muscle Ups

Bonus
A. Strict Press 5×3
B. 10×10 HSPU

Thursday December 29, 2016

Chris
Expect Adversity. Expect things to go wrong. When they do, you’ll be prepared. When everyone else is whining and complaining how shitty it is, how they’ve been given a raw deal, you man the fuck up. You get shit done because you’ve been waiting for that opportunity! Take it!
A. EMOM x 7
2 Power Snatches + 1 Pause OHS @ 70% of you 1RM Snatch
B. 15 Minute EMOM
Min 1: :40 Sec KB Snatches
Min 2: :40 Sec of Hollow Rocks
Min 3: :40 Sec of Bar Facing Burpees
*Bonus*
Muscle Ups – Pick One – rest as needed in between sets
4×8 Unbroken MU’s
5×7 Unbroken MU’s
6×6 Unbroken MU’s
7×5 Unbroken MU’s
8×4 Unbroken Mu’s
9×3 Unbroken MU’s
10×2 Sets of 2 MU’s
15 Singles

Wednesday December 28, 2016

Ashley

“No one you know has ever made it, without a ton of work” – Gary Vaynerchuk

A. 8 Minute EMOM
Odd: 20 DL’s @ 225/155
Even: 15 Boxjumps @ 24/20

B. 4 Minute AMRAP x 4
36 Cal Row
12 Hang Power Cleans @ 135/95
AMRAP Double Unders

4 Minute rest after each round

Two scores each round:
1.Time you finish the hang power cleans
2.Number of double unders each round

Bonus:
A. Front Squats 5×2 @ 70%
B. 10 minute EMOM
odd: 20 Push Ups
even: Max Effort Bench @ Bodyweight
C. Iron Scap Protocol

Tuesday December 27, 2016

Chris
“Today I will do what others won’t, so tomorrow I can accomplish what others can’t ” – Jerry Rice
A. 12 Minute EMOM
Odd: 2 Power Cleans and Jerk @ 70%
even: 40 Second of T2B (score is t2b)
B. 15 Minute AMRAP
7 Muscle Ups
21 Bar Facing Burpees
42 Wallball
*Bonus*
1. Push Press 3×3 @ 70%
2. 3RFT
25 GHDSU
75 Double Unders
25 Cal Row
*30 Seconds rest after each movement.

Monday December 26, 2016

Bob

“Exceptional people really do come to believe that the journey is more important than the destination.”

A. Snatch EMOM

Min 1: 2 @ 60 %
Min 2: 2 @ 65%
Min 3: 2 @ 65%
Min 4: 2 @ 70%
Min 5: 2 @ 70%
Min 6: 2 @ 70%

B. Back squat EMOM x 5
3 @ 70%

C. Air Force
20 Thrusters @95/65
20 SDLHP @95/65
20 Push Jerks @95/65
20 OHS @95/65
20 FS @95/65

4 Burpees EMOM

 

Sunday December 25, 2016

harvey-christmasMerry Christmas and Happy Holidays to everyone in our Warlock family! I hope you guys enjoy your time with family friends and loved ones along with a well deserve rest day after this past week! So many PR’s after all the testing! We appreciate everything you guys do to make Warlock great and we couldn’t thank you guys enough for coming in and giving your best effort every single day. It means the world to us! Enjoy the family time and see you on Monday. We are closed on Christmas and New Years day.

 

Saturday December 24, 2016

Kyle
“You have the option of looking at every single scenario as either an obstacle or an opportunity. You get to choose how you view them.”
A. Clean and jerk
2 Cleans + 1 Jerk @ 60%
2 Cleans + 1 Jerk @ 70%
Clean + Jerk @ 80%
Heavy Single
B. Baseline from Hell
5 Rounds – 3 Minutes rest between rounds:
400M Run
10 Pull ups
20 Push Ups
30 Sit Ups
40 Squats

Friday December 23, 2016

Jon

“If I’m not where I want to be, it’s my fault.”If I’m not as successful as I want, it’s on me. If I’m not the athlete I think I can be, it’s because of what I’m doing or not doing. Look at your routines. Look at your goals. Look at your methods.” – Ben Bergeron

A. Back Squat
3 @70%
3 @75%
3 @80%
3 @85%
3 RM
B. For Time:
55 Burpees
34 OHS @ 95/65
21 Muscle Ups

 

 

Thursday December 22, 2016

Joanne
“By concentration on precision, one arrives at technique, but by concentrating on technique one does not arrive at precision” – Bruno Walter
A. Power Snatch
3 @ 70%
3 @ 75%
3 @ 80%
3RM
B. For Time: 30-20-10
Deadlifts @ 225/155
Boxjumps @ 24/20
C. Tabata Plank
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