Archive for: April, 2017

Monday May 1, 2017

Warlock 3.0
“You always reap what you sow, there are no shortcuts.”
For those of you that took time out of your busy weekend to spend the hour with us, thank you! For those of you that missed the Sunday Social, we made an announcement. Warlock 3.0 is coming. We constantly ask ourself, “What can we do to make the experience better for our athletes, family and friends?” This has been in the works the past two years. We’re beyond excited and we believe this is a huge step that will allow us to take our athlete experience for family and friends to the next level. Starting in June Warlock CrossFit will be 8500 square feet, on the ground level, have three bay doors and a whole lot of space for fitness. Our location will be 60 Firemens Way Poughkeepsie, NY 12603 come June! If you have questions, thoughts, ideas please don’t hesitate to share them with us. We’ve had some really great ideas that we have adopted from conversations with members. If you have ideas, concerns or something you want to discuss about the move don’t hesitate to email me E@WarlockCrossFit.com. Thanks for taking the time to read and see you guys tomorrow!
Monday:
A. Snatch 7×1 @ Target of 70%-90%
B. EMOM x 15
Min 1-5: 30 Second ME Cal Row / Bike
Min 6-10: 30 Second ME KB Swing @ 70/53
Min 11-15: 30 Second ME Burpee Boxjump @ 24/20
*Bonus*
1.Clean & Jerk – 1@70%, 1@75%, 1@80%, 1@85%, 1@90%, 1@80%
2. 3x Max Effort GHDSU
Warlock Weightlifting: (week 3)

A. Crossover Activation
B.Muscle Snatch + Tall Snatch – 3 x (3+3) (light)

1. 3-Position Snatch (floor, knee, mid-thigh) – RM; 95%, 90% (% of RM)
2. Snatch Pull on Riser – 110%x5, 115%x5, 120%x5
3. Back Squat – 75%x5, 85%x1, 77%x5, 87%x1, 79%x5, 89%x1
4. Back Squat Jump – 5×3@20% (% of back squat)

Sunday April 30, 2017

Frank - Silver Stallion Club

“I wish someone had told me earlier how much this would change my life. How even when my world was in chaos everything would get so quiet and peaceful when I loaded up that barbell.”

See you guys at 12 for Sunday Social!

A. 7×2 Front Squats

B. 8 Minute AMRAP
1 Clean and Jerk @ 165/115
5 T2B
2 Clean and Jerks @ 165/115
5 T2B
3 Clean and Jerks @ 165/115
5 T2B
4 Clean and Jerks @ 165/115

Ascending ladder (1,2,3,4,5 etc) of Clean and Jerks @ 165/115
5 T2B in between each round

Saturday April 29, 2017

Karl

“Hard work beats talent every time.”

A. Teams of 2
70 Cal Row / Cal Bike
70 Box Jump Overs @ 24/20
70 Deadlifts @ 185/125
70 Wallball @ 20/14
70 Burpees
70 Wallball @ 20/14
70 Deadlifts @ 185/125
70 Box jump overs @ 24/20
70 Cal Row / Cal Bike

*Bonus*
1. Snatch – 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 80%x1
2. Clean & Jerk – 70% x 1+1, 75% x 1+1, 80% x 1+1, 85% x 1+1, 90% x 1+1, 80% x 1+1
3. 3 x Max GHDSU

Warlock Weightlifting:

Technique Primer of Choice: 3-4 sets of 2-3 reps
Snatch + Snatch Balance + OHS – (1+1+1)RM
Clean + Push Jerk + Split Jerk – (1+1+1)RM
Back Squat – 5RM; 53%x10 (% of RM)
Good Morning – 20%x5, 5×2@23% (% of back squat)

Friday April 28, 2017

Peggy

“The L-Sit may be the most effective ab exercise. Athletes that can hold it for 3 minutes subsequently find all other ab work easy”

A.Tears of Hope – 3 Rounds – Rotating each min
Burpees
Power Snatches @ 75/55
Boxjump @24/20
Thrusters @ 75/55
T2B
1 Minute rest between Rounds

*Bonus*
Snatch + Overhead Squat – 70% x 2+2, 75% x 2+2, 80% x 2+2
Snatch Pull on Riser – 95%x3, 100%x3, 105%x3, 85%x3
Front Squat – 80%x3, 85%x2, 90%x1, 85%x3, 90%x2, 95%x1

Warlock Weightlifting: Rest Day

Thursday April 27, 2017

Lewis

“In the moment it looks like a bad day, like a turn off the road to greatness. In actuality the tough days are paving the path to excellence.”

A. 10 RFT
9 Thrusters @ 95/65
35 Double Unders

*Bonus*
4 Rounds – 90 Second Bike – 20 second L Hold / 20 abmat sit ups

Warlock Weightlifting:
Technique Primer: Muscle Snatch + Push Jerk in Snatch – 3 x (3+3) (light)
Power Snatch – 70%x3, 75%x3x3
Power Jerk – 70%x3, 75%x3x3
Snatch Push Press + OHS – 70% x (5+1), 75% x (5+1) x 3 (% of OHS or Snatch)
Back Squat Jump – 5×3@20% (% of back squat)

Wednesday April 26, 2017

Steve
“Don’t let the enormity of the challenge deter you from try” – Coach Glassman
 
A. 25 Minute AMRAP
400M Run
9 Deadlifts @ 275/185
6 Burpee Bar Muscle up
 
*Bonus* 
1. Pause Jerk + Jerk – 70% x 1+2, 75% x 1+2, 80% x 1+2
2. 3 Rounds – 30 Back Extensions / 50 Sit Ups
Warlock Weightlifting:
Crossover – Iron Scap Protocol
Technique Primer: Muscle Clean + Tall Clean – 3 x (3+3) (light)
3-Position Clean – RM
Clean Pull on Riser – 108%x5, 113%x5, 118%x5
Front Squat – 70%x3, 3×2@73%
Pendlay Row – 50%x5, 2×5@53% (% of back squat as a guide,

Tuesday April 25, 2017

Val

“What confidence is has nothing to do with winning or the leaderboard. Confidence is knowing that you giving your best effort is enough.”

A group of us Warlocks will be running the Arlington Education Foundation 5K this Saturday at Arlington High School at 8:30. If you want to join the rest of the team feel free to jump in and represent. All proceeds from this community-wide event directly support Arlington Central School District’s students and their classrooms. Registration: Click Here

A. Back Squats:
Wave 1: 1@75%, 3@75%, 5@75%
Wave 2: 2 @75%,4@75%, 6@75%

B. 5x500M Row – Slowest time is your score

*Bonus*
3 RFT – 50 Double Unders / 20 GHDSU

Warlock Weightlifting:
Technique Primer: Tall Jerk + Push Jerk BNK in Split – 3 x (3+3) (light)
Pause Split Jerk + Split Jerk – (2+1)RM
Power Clean – 70%x3, 75%x3x3
Push Press BNK – 70%x5, 5×3@75% (% of push press)
Bench Press – 5×3@70%

Monday April 24, 2017

Warlock

“Recognize that if you aren’t where you want to be, it’s because of something YOU are doing or not doing.”

A. Clean & Jerk 2@70%, 2 @75%, 3@80%

B. 2RFT –
50 OH Lunges @45/25
35 G2OH @ 45/25
20 T2B

Warlock Weighlifting: (Week 2)

1. Technique – Muscle Snatch + Tall Snatch – 3 x (3+3) (light)
2. 3-Position Snatch (floor, knee, mid-thigh) – RM
3. Snatch Pull on Riser – 108%x5, 113%x5, 118%x5
4. Back Squat – 73%x5, 83%x1, 75%x5, 85%x1, 77%x5, 87%x1
5. Back Squat Jump – 5×3@20% (% of back squat)

Sunday April 23, 2017

Festivus 2017

Congratulations to all of our athletes who competed in Festivus yesterday. An awesome day with lots of great performances! Congrats to Dawn for coming in 3rd in the Women’s Masters Novice Division, Krysta for coming in 2nd in the Women’s Novice and Mel for coming in 3rd in the Women’s Intermediate Division. Great effort by everyone who competed yesterday!

4 Rounds:
15 Burpees over the Bar
400M Run
15 Hang Power Snatches @95/65
60 Double Unders

Athletes who competed Yesterday: ROMWOD and or Recovery Row / Bike or Run – 30 Minutes of movement at conversational pace. Monday will be a rest day for you.

Saturday April 22, 2017

Joanne
Good luck to all 16 of our athletes competing at Festivus tomorrow at Mid-Hudson CrossFit! If you’re around, feel free to join us anytime from 9 am – 4 pm to support the team. We would love to see you over there!
“If you would not be forgotten as soon as you are dead, either write something worth reading or do something worth writing.”  – Ben Franklin
A. Snatch – Complete 1 Wave every 3 Minutes:
Wave 1: 70%x1, 75%x1, 80%x1
Wave 2: 75%x1, 80%x1, 85%x1
Wave 3: 78%x1, 83%x1, 88%x1,
5 Minute Rest
B. Clean & Jerk  – Complete 1 Wave every 3 Minutes:
Wave 1: 70%, 75%, 80%
Wave 2: 75%, 80%, 85%
Wave 3: 78%, 83%, 88%,
C. For Time (13 Minute cap)
40 Wall Ball @20/14
400m Run
40 Burpees
400m Run
40 Wall Ball @20/14
Warlock Weightlifting:
Primer Muscle Snatch – 4×3
1. Snatch + Snatch Balance + OHS – (1+1+1)RM; 95% x (1+1+1). 90% x (1+1+1)
2. Clean + Push Jerk + Split Jerk – (1+1+1)RM; 95% x (1+1+1). 90% x (1+1+1)
3. Back Squat – 5RM; 1×10@50% (% of RM)
4. Crossover Symmetry Iron Scrap Protocol
5. 30 Seconds on Assault Bike – EMOM x 5
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