Archive for: May, 2017

Thursday June 1, 2017

Diane

“Be fearful of mediocrity”

A. Alternating Efforts:
4×10 DB OHS
4×20 Overhead DB Lunges

B. For Time:
400M Run
30 V-Ups
40 Russian KBS @ 70/44
30 V-ups
400m Run

Extra
5 x:30 Bike, :90 Rest

Warlock Weightlifting:
Crossover Activation
Technique Primer: Muscle Snatch + Push Jerk in Snatch – 3 x (3+3) (light)
1. Power Snatch – 75%x2, 3×2@80%
2. Power Jerk – 75%x2, 3×2@80%
3. Snatch Push Press + Pause OHS – 75% x (3+1), 80% x (3+1) x 3 (% of OHS or snatch)
4. Back Squat Jump – 5×3@20% (% of back squat)

Wednesday May 31, 2017

Marcus

“Motivation comes from looking at the things you want and realizing what it takes to get it.”

A. 3 x 1-5 Power Snatch, EMOM

B. 3 Rounds
40 Wall Ball @20/14
30 Box Jumps @24/20
20 Power Cleans @135/95

Extra
3 x 15 Double KB Front Rack Squats
3 x 20 GHD Situps
3 x 25 Back Extensions

Warlock Weightlifting:
Iron Scap Protocol
Technique Primer: Muscle Clean + Tall Clean – 3 x (3+3) (light)
1. 2-Position Clean (floor, knee) – RM
2. Clean Pull – 113%x3, 118%x3, 123%x3
3. Front Squat – 75%x3, 2×3@77%
4. SLDL – 55%x4, 2×4@57% (% of back squat)
5. Pendlay Row – 5×5

Tuesday May 30, 2017

Jill

We’ll be moving into the new Warlock CrossFit and working out there starting Monday June 5, 2017. We’ve had a lot of people ask on how they can help with the move. If you are interested and want to help just show up at any time during this week and we’ll have something you can do to help us with the move. Thanks in advanced for all of your help.

“Nobody who ever gave their best regretted it” – George Halas

1. 3 x 1-5 Power Clean & Jerk Ladder, EMOM

2. 15:00 AMRAP
5 Push Jerks @ 135/95
10 Burpees over Bar
20 Double Unders

Bonus*
20 Muscle Ups, 40 HSPU, 60 Pistols

Warlock Weightlifting:
Crossover Activation
Technique Primer: Tall Jerk + Push Jerk BNK in Split – 3 x (3+3) (light)
1. Pause Jerk + Jerk – (1+1)RM
2. Power Clean – 75%x2, 3×2@80%
3. Push Press – 75%x3, 3×2@80%
4. Pause Bench Press – 7×3

Monday | Memorial Day | May 29, 2017

Murph

Heats go off at 8:00, 8:30, and 9:00 am

For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28, 2005. This workout was one of Mike’s favorites and he’d name it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. Partition the pull-ups, push-ups and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it along with some red, white and blue.

Sunday May 28, 2017

Claudia and Stephanie

Rest Day! Get out of the Gym.

Saturday May 27, 2017

Kelly

“Day in and day out many CrossFitters meticulously track their macronutrients, lifts, workout times, etc. Apply this same discipline to tracking how you spend your most precious resource: Time. At the end of each hour make a quick note about how you used the last 60 minutes. If you do this for 2 weeks you will likely be shocked by how much precious time we use ineffectively and inefficiently. Recover this time and use it to propel yourself forward.” – Pat Sherwood

A. 1 Snatch @ 80% EMOM x 15

B. 10 Minute AMRAP
7 Hang Squat Cleans @ 155/105
10 Burpees Over the Bar

*Bonus*
A. 50 Strict HSPU – Every break 10 GHDSU
B. For Time: 30 Cal Row and 30 Cal Bike – 5 Minute Rest then repeat.

Warlock Weightlifting:
Iron Scap Protocol
Technique Primer of Choice: 3-4 sets of 2-3 reps
1. Snatch + OHS – (1+1)RM; 95%, 90% (% of RM)
2. Clean + Jerk – (1+2)RM; 95%, 90% (% of RM)
3. Back Squat – 3RM; 57% x 10
4. Good Morning – 3×4@25%(% of back squat)

Friday May 26, 2017

Marjorie

“I just ran a thee-minute mile but it was only half a mile” (on poor range of motion) – Greg Glassman

A. Back Squat – 5 x 5, Across

B. 5 Rounds
30 KB Swings @ 53.35
20 Pullups
10 Jerks @ 155/105

Warlock Weightlifting: Recovery – Graston Work / ROMWOD / Light Row or Bike

Thursday May 25, 2017

Harrison

“Don’t eat anything with a label on it.” – Greg Glassman

A. 7 x 1 Clean

B. 50-40-30-20-10 reps for time of:
Wall-ball shots, 20/14
Sit-Ups

Bonus
1. Flight Simulator Simulator – 10 Unbroken Sets of 25 Double Unders, AFAFP (As fast as fucking possible)

2. Tabata Pistols

Warlock Weightlifting:
Crossover Activations
Technique Primer: Muscle Snatch + Push Jerk in Snatch – 3 x (3+3) (light)
1. Power Snatch – 5×2@75%
2. Power Jerk – 5×2@75%
3. Snatch Push Press + OHS – 75% x (3+1) x 4 (% of OHS or snatch)
4. Back Squat Jump – 5×3@20% (% of back squat)

Wednesday May 24, 2017

Max

“The adversity inside the gym is easy. It’s the adversity outside of the gym that we’re preparing you to handle.”

A. Every 5:00 for 5 Sets
400m Run
12 Deadlifts @ 155/105
9 Hang Power Cleans @155/105
6 Push Jerks @ 155/105

Bonus
1. 5 x 10 dbl KB Step Ups
2. 5 x 5 DB Sots Press
3. 5 x 2 Strict Muscle Ups

Warlock Weightlifting:
Iron Scap Protocol
Technique Primer: Muscle Clean + Tall Clean – 3 x (3+3) (light)
1. 2-Position Clean (floor, knee) – RM; 95%, 90% (% of RM)
2. Clean Pull – 110%x3, 115%x3, 120%x3
3. Front Squat – 75%x3x3
4. SLDL – 55%x4x3 (% of back squat)

Tuesday May 23, 2017

Shannon

“Eat real food, not too much, mostly plants. Done.”

A. Every 2:00, alternating efforts
5 x 8 DB Bench Press
5 x 8 Strict T2B

B. For Time
750m Row
50 DB Snatches @ 50.35
25 Box Jumps Overs @ 30.24

Bonus
1. 5 x 4 Strict HSPU
2. 5 x 8 Supinated Row
3. 5 x 12 Back Extensions

Warlock Weightlifting:
Crossover Activation
Technique Primer: Tall Jerk + Push Jerk BNK in Split – 3 x (3+3) (light)
1. Pause Jerk + Jerk – (1+1)RM; 95%, 90% (% of RM)
2. Power Clean – 5×2@75%
3. Push Press – 4×3@75%
4. Pause Bench Press – 7×3
5. 3 Rds – 5 Strict Pull Ups / 15 GHDSU / 15 Back Ext

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