Archive for: January, 2017

Wednesday February 1, 2017

Keith

“Focus on your best effort. Leave it all out on the floor”

A.5 x 5 Back Squats @ 70%, Every 2:00

B. 14 Min AMRAP
60 Wall Ball
50 T2B
40 Wall Ball
30 C2B
20 Wall Ball
10 Bar Muscle Ups

C. 2 x 1000m Row @ 2k Pace, 1:1 Rest

*Bonus*

A. 5×50 Unbroken Double Unders

B. Accumulate 3 Minutes in an L Sit

Warlock Weightlifting:

Technique Primer: Sots Press – 5, 4, 3 (ascending weights)
A. Clean & Jerk – Heavy Single then; 1@80%, 1@ 85% , 2 @ 90% (% of HS)
B. Snatch – 2x (70%x1, 75%x1, 80%x1)
C. Front Squat – 6×3@70%
Accessory
-Weighted Back Extension – 3×10
-Weighted Sit-Up – 4xmax
-Crunch – 3 x max

Tuesday January 31, 2017

Eric

“A poor foundation shows up as a crack in the wall.”

A. Every :30 for 10 Minutes, 1 Deadlift @ 70%

B. EMOM X 12
odd: 5 Deadlifts @ 245/165 + 10 HSPU
even: 5 Pull Ups + 10 Push Ups + 15 Air Squats

C. 100 OH Walking Lunges (Not for time) @ 45/35

*Bonus*
1.45,30,15 Hip Extensions & GHDSU
2. Pick One of the following: Muscle Ups – 3×9, 4×8, 5×7, 6×6, 7×5, 8×4, 9×3, 10×2, 10 singles, If you don’t have muscle ups – Transition Work, 30 Ring Dips/30 Strict Pull Ups

Warlock Weightlifting:
Technique Primer: Hang Muscle Snatch – 3×3
A. High-Hang Snatch – 6×2@70%x
B. Power Clean + Power Jerk – 6×2 @ 70%
C. Snatch Pull – 85%x3, 90%x3, 95%x3, 85%x3
Accessory
Back Extension – 3×15
Standing Plate Twist – 3×15/side
Weighted Plank – 3 x 10-30sec

MONDAY JANUARY 30, 2017

Lewis

We are in the new space today! Warlock 2.0! Thank you to everyone who donated their time to build, clean, move, carry, curse haha to be in our new space. We couldn’t have done it without you guys. It really was a community effort and we’re grateful to have friends like you all to make sure everything is perfect in the new space. I was going to post a picture of the space but figured I would let you see for yourselves when you come in and workout tomorrow!

“It’s going to be uncomfortable. Don’t make it worse by giving it a voice. Suffer in silence. Never whine, never complain, never make excuses.”

Warlock CrossFit

A. 7 x 3 Position Snatch – 1 Rd every 2 Minutes
High Hang, Hang, Floor

B. AMRAP 5 x 3
5 Power Snatches @ 75/55
6 Burpees over Bar
30 Double Unders

2 Minute Rest after each round

Warlock Weightlifting: 

Primer – Sots Press 5,4,3
A. Snatch (1@80, 1@85, 1@90) x 2
B. Clean and Jerk (1@70, 1@75, 1@80) x 2
C. Back Squat – 6×3 @ 75%

Accessory Work:
Weighted back extensions 3×10
Hanging Leg Raise – 4 x Max
Reverse Crunch – 3 x max

Friday – Sunday January 27-29, 2017

Mario

Hey Guys the big transition weekend is here. We have been working hard over the last two weeks to build your new gym and wanted to make sure you guys were kept up to date on what is going on. We appreciate all of your patience while all of the moving pieces have been in play.

Friday – Regular Classes: WOD: Hortman: 45 Minute AMRAP – 800M Run, 80 Air Squats, 8 Muscle Ups

Warlock Weightlifting:

A. Snatch – max

B. Clean & Jerk – max

C. Front Squat – max

Saturday – 8 and 9 am Track Workout at Unionvale Middle School (bring a watch if you have one)

Sunday – Closed

Monday – We’re in the new space

 

 

Thursday January 26, 2017

Stephanie

“How much are you willing to commit to reach your goals”

A. 6 Sets of the Big Clean Complex:

High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press +
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk +
High High Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

*Without putting the bar down*

B. 10 Minute EMOM
2 Ring Muscle Ups
8 Burpees
AMRAP KB Snatches @ 53/35

  • Score is number of KB Snatches

Warlock Weightlifting:

A. 45 Minutes of Mobility Work

Wednesday January 25, 2017

Ana

At some point, you’re not going to be the strongest in the room. You can’t be. Why? Because you’re 40, you’ve got kids, you’re tissues are different and there’s a 19 year old mutant in the room. But you can always be the “most skilled mover” – Dr Kelly Starrett

A. 12 Minute EMOM
odd: 6,5,4,3,2,1 – Deadlifts
even: 3 Boxjumps (ascending in height)

B. 8 Minute AMRAP
10 DL @ 135/85
15 Boxjumps
15 DL’s @ 185/125
15 Boxjumps
20 DL’s @ 225/145
15 Boxjumps
25 DL’s @ 275/175
15 Boxjumps
30 DL’s @ 315/205
15 BJ’s
AMRAP DL’s @ 365/225

*Bonus*
A. 50,35,20 – Sit Ups, Hip Extension
B. Rowing
5 Rounds:
400M @ moderate pace
100M @ easy pace
200M @ 2K PR pace
100M @ easy pace
100M @ Max effort sprint
2 Minute Rest

Warlock Weightlifting:
A. Snatch – 75%x2, 80%x1x3
B. Snatch Pull – 90% (of sn) x 2 x 3
C. Front Squat – 75%x2, 80%x1, 85%x1

Tuesday January 24, 2017

Lewis

“Things are either obstacles or opportunities. You choose how you view them.”

A. EMOM x 12
Odd: 3,3,2,2,1,1 – Power Cleans
Even: :30 Second Max Effort Muscle Ups

B. 2 Rounds
50 Thrusters @ 95/65
50 KB Swings  @ 53/35

* Bonus *

A. Durante Core – 5 Rounds – 10 Hollow Rocks, 10 V-Ups, 10 Tuck Ups, 10 Sec. Hollow Hold – 1 Min rest

Warlock Weightlifting:

A. Snatch – 75% x 1 x 6
B. Power Clean & Jerk – 75%x1+1, 80%x1+1, 85%x1+1×3
C. 3 Rounds:
10 KB swings (light)
10 KB push press/arm (light)

Monday January 23, 2017

Kyle

At Wodapalooza I had the opportunity to listen to Matt Chan chat about nutrition and building success. Here are his Five Habits to build success

  1. 4 Meals per day +1 if you workout. Meals are at least an hour apart and no longer than 4-5 hours apart. 4 Meals include breakfast, lunch, dinner and snack at some point during the day. Post workout rules apply aka the extra meal.
  2. Have a schedule. Set yourself up for success by having a game plan with when you should be eating.
  3. Slow dow. Take your time to eat your meal. Make it last 15 – 20 Minutes
  4. Stop at 80%. When you’re 80% full that’s a good time to stop. Don’t eat till you hate yourself. It takes your body some time to realize you’re full, especially if you’re rushing while eating your food.
  5. Prep. (i’m going to ad lib a little because all I wrote down from the chat was prep. So you can interpret it how you want.) Prepare for your busy schedule. Don’t use a lack of preparation as your excuse.

A. 12 Minute EMOM
odd: 2 Snatches
even: 12 V Ups

B. 2 Rounds
AMRAP 3 – OHS @ 95/65
AMRAP 3 – Double Unders
AMRAP 3 – Bar Facing Burpees
3 Minute rest in between rounds

*Bonus*
A. 20 Muscle Ups for Time
B. 5×10 Bench Press

Warlock Weightlifting: 

A. Snatch – 75%x2, 80%x1, 85%x1x3
B. Clean & Jerk – 75%x1+1, 80%x1+1, 85%x1+1
C. Clean Pull – 90% (of cln) x2, 95%x2x2
D. Back Squat – 75%x3, 80%x2, 85%x2x2

Sunday January 22, 2017

sue-and-michelle

“The more difficult the victory, the greater the happiness in winning” – Pele

A. Teams of 2: 30 min AMRAP

12 Cal Row
12 Snatches @ 95/65
12 Wallball
12 T2B

You go, I go rounds

Saturday January 21, 2017

Claudia and Stephanie

“If you’re looking for a formula for greatness, the closest we’ll ever get, I think, is this: consistency driven by a deep love of the work.”

A. Teams of 2

0 – 7 Minutes AMRAP Calorie Row
10 – 17 Minutes 2 RM Thrusters
20 – 27 Minutes AMRAP 10 Thrusters @ 95/65
30- 37 Minutes AMRAP 10 T2B

Warlock Weightlifting

A.Snatch – 60%x2, 70%x2, 75%x2, 80%x1, 85%x1, 90%x1, heavy single
B. Clean & Jerk – 60%x2+1, 70%x2+1, 80%x1+1, 85%x1+1, 90%x1+1, heavy single
C. Back Squat – 75% x 2, 80% x 2, 85% x 2, 2RM
D. Good Morning – 3×5

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