Archive for: May, 2017

Friday May 12, 2017

“You can’t offset sitting for 10 hours a day with 1 hour of exercising! Make sure you’re moving well and often throughout your day.” A. Snatch + 2 OHS – Every 90 Seconds x 6 B. 150 KB Snatches @ 53/35 – Every time you break 20 Sit Ups *Bros and Does Peeps: A. Snatch…

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Thursday May 11, 2017

“Stop getting distracted by things that have nothing to do with your dreams.” On A Running Clock 0-10 Minutes: AMRAP of 15 Power Snatches @ 75/55 30 Double Unders 10-20 Minutes – Rest 20-30 Minutes: AMRAP of 5 Pull Ups 10 Push Ups 15 Air Squats Warlock Weightlifting: Technique Primer: Muscle Snatch + Push Jerk…

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Wednesday May 10, 2017

Today is the final day for early bird registration for our individual summer competition Warlock Summer Smash 2017. Click Here to register.  When: July 15 from 2pm – 10 Pm Where: Warlock CrossFit’s New location at 60 Firemen’s Way Poughkeepsie, NY 12603. 8500 Square feet Divisions: Men’s and Women’s RX | Masters 35-49 | Masters…

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Tuesday May 9, 2017

“Show me you can be consistent then we can talk about being heroic” – Kelly Starrett A. Back Squats 4×2@80% B. EMOM Until Failure – Min. 10 Rds – Max of 20 Rds 6 Thrusters @75/55 6 T2B 6 Burpees Bonus* 1. Snatch from Power Position – 60%x2x2, 65%x2x3 2. Power Clean – 65%x2, 70%x2,…

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Monday May 8, 2017

“No one is too busy, it’s just a matter of priorities.” A. 15 Minute AMRAP 25 Pull Ups 50-calorie row / bike 100 overhead squats @ 45/35 50 box jumps @ 24/20 25 pull-ups B. 7×1 Clean and Jerk Bonus 1. Clean Pull – 3×2 @ 90% 2. 3×1 Minute Planks 3. 3x Max Effort…

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Sunday May 7, 2017

Just because you have a weakness doesn’t make it a bad thing. It’s an opportunity for us to grow. A. Every 2 Minutes x 10 15 KB Swings @ 53/35 10 Thrusters @ 95/65 AMRAP Boxjumps @ 24/20 *Score is total number of boxjumps 2 Minutes rest in between each round

Saturday May 6, 2017

A. 12 Minutes to find a heavy single Power Clean and Jerk B. For Time: (30 Minute Cap) 800m Run 30 Cleans @135/95 10 HSPU 800m Run 20 Cleans @175/115 20 HSPU 800M Run 10 Cleans @205/135 30 HSPU *Bonus* Snatch – 70%x1, 75%x1, 80%x1, 85%x1, 90%x1x3 5 Rounds – 500M Row, 10 Muscle Ups…

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Friday May 5, 2017

“The process is about doing the right things, right now. One day, one workout, one rep at a time.” A. AMRAP 4 21 OHS @ 95/65 21 Burpees over bar Cals on Assault Bike / Rower Rest 4 Minutes AMRAP 4 18 OHS @ 115/75 18 Burpees over bar Cals on Assault Bike / Rower…

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Thursday May 4, 2017

“Remove negative thoughts and focus on the task at hand” Glen:  30 Clean and Jerks @ 135/95 1 Mile Run 10 Rope Climbs 1 Mile Run 100 Burpees   Warlock Weightlifting:  Technique Primer: Muscle Snatch + Push Jerk in Snatch – 3 x (3+3) (light) Power Snatch – 3RM Power Jerk – 3RM Snatch Push Press + OHS –…

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Wednesday May 3, 2017

“Take your shirt off during workouts is proven to add 10% performance capacity.” – Active Life RX A. Cleans – 7×2 B. 15 Minute AMRAP 30 Double Unders 15 Wallball @ 20/14 30 Double Unders 15 Deadlifts @ 275/185 *Bonus* Weighted GHDSU – 3×12 Strict Pull-ups – 3 x max Warlock Weightlifting Technique Primer: Muscle…

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