Archive for: November, 2017

Friday December 1, 2017

Lift Off is today Friday December 1, 2017. Please arrive by 5:30pm. We will kick off heat one at 6pm. There is no 5 or 6 pm classes. Athletes not competing feel free to use 5-6 as open gym. Athletes participating, feel free to use 5-6 to starting warming up. CrossFit will not be providing an affiliate roster so we will break athletes into heats at 5:30pm based off of who is there. If you will not be arriving in time to be put into a heat at 5:30 please email me letting me know what time you will be showing up. Athletes will go in groups of 3 for the Snatch first and then rest till everyone has gone. We will follow a similar format for the clean and jerk. We will complete the WOD do on Monday. We will be setting a 20 minute timer per heat which will serve as a guideline. This event will be much more laid back in terms of heats and time frames for athletes in comparison to the Open, Energy will be at or above! I full expect this to be a late night and a lot of fun where you get to hit a PR! Bring food, chairs, beverages, lifting slippers etc to make yourself more comfortable. Excited to have you guys throw down some heavy weights!


A. 1 Clean and Jerk EMOM x 10 (no PR attempts till Minute 7)

B. Lift Off WOD: 12 Minute AMRAP
25 Pull Ups
50 Cal Row
100 OHS @ 45 for the men and women
50 Box Jumps @ 24/20
25 Pull Ups

Lift Off:
6:00 – 1 RM Snatch
8:30 ish – 1 RM Clean and Jerk

Thursday November 29, 2017

If you’re looking to get stronger, look better and have more energy, here’s the secret… it all starts with your nutrition

Teams of 3
200M Farmers Carry @ 70/53
75/50 Cal Bike
200M Farmers Carry @ 70/53
75 Wallball @ 20/14

Lift Off Athletes:
1000M Row (easy row)
Bergener Warm Up
Vaughn Warm Up
1000M Row (easy row)

Wednesday November 29, 2017

“A man or woman’s health can be judged by which he or she takes two at a time: pills or stairs.”

A. Snatch Speed Work
3 @ 50%
3 @ 55%
3 @ 60%

B. Clean and Jerk Speed Work
3 @ 50%
3 @ 55%
3 @ 60%

4 Bar Muscle Ups
8 Front Squats @ 155/105
12 Burpee Box jump overs @24/20

Warlock Weightlifting:
A. Clean – 75%x1x5 OTM
B. Clean Pull – 85%x3x3
C. Pause Back Squat – 3×2@65%

Tuesday November 28, 2017

“Hiding from your weakness is a recipe for incapacity and error.” Greg Glassman

A. EMOM x 10
Odd: 1 Pause Front Squat + 1 Front Squat @ 65% (be fast out of the bottom)
Even: 3 Pendlay Row @ 60-70% of Clean
B. For Time:
2K Row

Warlock Weightlifting:
Crossover Activation
A. Jerk – 75%x1x5 OTM
B. Push Press – 70%x3x3
C. 3 Sets: 10 Back Extensions, 15 Tuck Ups, 10 Clam Shells /side

Monday November 27, 2017

“Most of the time it takes to construct a sky scrapper is spent building the foundation.”

*Deload week*
A. Snatch

B. 3 RFT
25 Power Snatches @ 75/55
25 T2B

A. Snatch Pulls 2@80%, 2@85%
B. 3 Rounds – 20 Second L Sit, 30 Sit Ups

Warlock Weightlifting:
Crossover Activation
Muscle Snatch 3×3
A. Snatch – 75% x 1 x 5 OTM
B. Snatch Pull – 85%x3x3
C. Back Squat – 75%x3x3
D. 100 Abmat Sit Ups

Sunday November 26, 2017

The Lift Off is this Friday night kicking off at 5:30 pm. 1 Rep Max Snatch and 1 Rep Max Clean and Jerk. Click Here to sign up.

“Don’t be upset by the result you didn’t get with the work you didn’t do.”

A. EMOM x 20
Min 1 :16 KB Swings
Min 2: 16/12 Cal Row
Min 3: 12/9 Cal bike
Min 4: 40 Double Unders

Warlock Weightlifting: Improvement Day

Saturday November 25, 2017

“Adversity. Everybody spends their life trying to avoid it. Me too. But The best things that ever happened to me came during the times when the shit hit the fan and I had nothing and nobody to help me.” – Steven Pressfield

A. AMRAP 30 Minute AMRAP – Teams of 2
5 Deadlifts @ 275/185
13 Push Ups
9 Box jumps @ 24/20

*Athlete A completes a full round. Athlete B then completes a full round.

Warlock Weightlifting:
Cross Over Activation
Muscle Snatch 3×3
A. Snatch – 70%x1, 75%x1, 80%x1x4
B. Clean & Jerk – 70%x1, 75%x1, 80%x1x4
C. Front Squat – 75%x2, 80%x2x2
D. Pendlay Row – 5×3

Friday November 24, 2017

“What you seek is seeking you” – Rumi

A. EMOM x 20 until failure
3 Power Cleans
3 Front Squats
3 Shoulder to Overhead

*Minimum of 10 Rounds
*Score is weight x reps

Warlock Weightlifting: Improvement Day

Thursday November 23, 2017

We hope you have a great Thanksgiving and enjoy spending the day with family and friends. We will be hosting one class tomorrow at 8 am. Hope you can join us!

Drew Perzel and Warlock were featured on the CrossFit Journal and CrossFit Games site! Click Here to read the article “Diabeating it” and see how his doctor says Andrew Perzel might be able to no-rep metformin by March.

A. Teams of 3:
1 Mile Run
100 Thrusters @ 135/95
800M Run
100 Clean and Jerks @ 135/95
400M Run
100 Burpees over Bar
800M Run
100 Front Squats @ 135/95
1 Mile Run

*All runs are together as a team.

Warlock Weightlifting:
A. Power Clean – 80%x2x5
B. Power Jerk – 80%x2x5
C. SLDL – 3×5
3 Sets:10 Back Extensions, 15 Sit Ups, 10 Bird Dogs /side

Wednesday November 22, 2017

“I train everyday of my life as they have never trained a day in theirs”

A. 3 Rounds – 3 Cleans, 2 Cleans, 1 Clean
Rest in between Rounds. Ascending in weight.
1 Heavy Single after the 3rd Round

B. On The Every 2 Minutes x 10 Rounds
3 Power Cleans @ 225/155
6 Up and Over Box Jumps @24/20
9 Cal Bike / Row

A. 5 x Pause Front Squat + Front Squat
B. 50 T2B & 50 GHDSU

Warlock Weightlifting:
Crossover Activation
A. Clean – 78% x 1 x 5 OTM, 83% x 1 x 5 OTM, 88% x 1 x 5 OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
B. Clean Pull – 90%x3, 95%x3x2
C. Halting Clean Deadlift (knee) + Finish + Floating Clean Deadlift – 85% x (3+1+1), 90% x (3+1+1) x 2
D. Pause Back Squat – 70%x2x3

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