Archive for: December, 2017

Sunday December 31, 2017

We’re extremely grateful that 2017 has been an amazing year for Warlock CrossFit. From Two moves in a year to The Open, The Lift Off, Barbells for Boobs, our Summer Social, free massages, multiple seminars and 10 classes 5 days a week, we hope you guys are having as much fun as we are every single day! Our goal is simple, “to give you the best hour of your day”. We really hope that we’ve accomplished that this past year and we plan to continue to do that every day moving forward. We appreciate how you all come in, you’re coachable, work your ass of, focus on getting better every single day and are truly committed to the process. You are the best members we could ask for! Thanks you guys. Hope you’re excited for a kick ass 2018!

*Today we have open gym from 9am – 12 noon and we are closed New Years Day. Enjoy!

A. AMRAP 12
1 Squat Snatch @ 155/105
3 Clean and Jerks @ 155/105
30 Double Unders

or

B. The Lyon – 5 Rounds For Time
7 Squat Cleans @ 165/115
7 Shoulder to Over Heads @ 165/115
7 Burpee C2BPU

Saturday December 30, 2017

This is still a deload week.

*Tomorrow December 31st we will have Open Gym from 9 am till 12 noon and we will be closed on New Years Day! Have a happy and safe new year! Enjoy your rest day!

A. 7×2 Hang Power Snatch

B. 5 Rounds
Min 1: C2B Cindy
Min 2: 10 Hang Power Snatches @ 95/65
Min 3: Max Calorie Bike / Row
Min 4: Rest

Warlock Weightlifting:
Snatch – HS; 80%x1x3 OTM (% of HS)
Clean & Jerk – HS; 80%x1x3 OTM (% of HS)
Front Squat – HS; 80%x2x3 (% of HS)

Friday December 29, 2017

“Hard work beats talent every time.”

A. EMOM x 10
Odd: 3 Deadlifts
Even: 3 Push Jerks

B. AMRAP 15
60 Double Unders
30 Wallball @ 20/14
15 Deadlifts @ 245/165

Bonus
A. 3 Rounds – 25 GHDSU / 25 Back Extensions

Warlock Weightlifting: Improvement Day

Thursday December 28, 2017


Be confident

A. EMOM x 8 – Alternating Efforts
odd: 50 Ft Dumbbell Walking Lunges
Even: 50 Double Unders

B. For Time: 20 Minute Cap
30-25-20-15-10-5
Cal Bike
Russian KB Swings @ 70/44
10 Meter Shuttle Run

Warlock Weightlifting:
A. Clean & Jerk – HS; 75% x (2+1) x 3 OTM (% of HS)
B. Snatch – HS; 75%x2x3 OTM (% of HS)
C. Pause Back Squat – HS; 75%x3x3 (% of HS)

Wednesday December 27, 2017

“You will not find a three minute L-sit and a lower abdominal pooch in the same person, yet the world abounds with people who can perform thousands of crunches and sit-ups and still keep the pooch.” – Coach Glassman

*Deload week
A. 7×3 Position Clean (High Hang, Hang, Floor)

B. 3 RFT
15 C2B
12 Bar Facing Burpees
9 Squat Cleans @ 135/95

*Bonus*
1. 2 Rounds – 1 Minute SHSPU, 1 Minute Rest, 1 Minute SHSPU – 2 Minute Rest
2. 3 Rounds – 30 Glute Bridges, 30 Abmat Sit Ups, 30 Banded Good mornings, 30 Sec L Sit

Warlock Weightlifting:
A. Power Snatch – 75%x1x10 OTM
B. Power Clean + Power Jerk – 75% x (1+1) x 10 OTM
3 Sets: 15 Back Extension, 15 Sit Ups, 10 Bird Dogs /side

Tuesday December 26, 2017

Deload Week

“You either become weaker or stronger in the places that broke and that is a choice predicated on how you reach” – Tom Bilyeu

A. 5x 3 Position Snatch (High Hang, Knee, Floor)

B. 3 Rounds – on the every 90 Seconds
0:00-1:30 – 30 Wallball @ 20/14
1:30-3:00 – 30 Sumo Deadlift High Pulls @ 75/55
3:00-4:30 – 30 Boxjumps @ 24/20
4:30-6:00 – 30 Push Presses @ 75/55
6:00-7:30 – 30 Cal Row

*Bonus –
A. On The 2 Minutes x 7 – 15/12 Cal Bike + 3 Bar Muscle Ups

Warlock Weightlifting:
1. Snatch – HS; 75%x2x3 OTM (% of HS)
2. Clean & Jerk – HS; 75% x (2+1) x 3 OTM (% of HS)
3. Back Squat – HS; 75%x3x3 (% of HS)
4. EMOM x 12: Min 1: 5 Bench press, Min 2: 9 Cal bike, Min 3: 12 GHDSU

Monday December 25, 2017

Merry Christmas and Happy Holidays to everyone in our Warlock Family! I hope you guys enjoy your time with family, friends and loved ones along with a well deserved rest day after this past week! We appreciate everything you guys do to make Warlock great and we couldn’t thank you guys enough for coming in and giving your best effort every single day. It means the world to us! Enjoy the family time and see you on Tuesday. We are closed on Christmas day and New Years day.

Sunday December 24, 2017

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community” – Greg Glassman

Do 1, then 2-1, then 3-2-1 then 4-3-2-1….

12 Days of CrossFit
1 Squat Snatch @ 135/95
2 Boxjumps @ 30/24
3 Push Presses @ 135/95
4 T2B
5 Hang Power Cleans @ 135/95
6 Hand Release Push Ups
7 Deadlifts @ 135/95
8 GHDSU
9 KB Swings @ 70/35
10 Lunges (each side)
11 Wallball @ 20/14
12 Cal Bike or Row

Scaled:
1 Power Snatch @ 95/65
2 Boxjumps @ 24/20
3 Push Presses @ 95/65
4 T2B (KTC)
5 Hang Power Cleans @ 95/65
6 Hand Release Push Ups
7 Deadlifts @ 95/65
8 Abmat Sit Ups
9 KB Swings @ 53/35
10 Lunges (10 each side)
11 Wallball @ 20/14
12 Cal Bike or Row

Today: Open 10-12 am
Dec 25 – Closed
Dec 26 – Classes at 9,10am and 5,6,7 pm (Double Under Seminar @ 5pm with Mike)
Dec 31 – Open Gym from 8-11 am
Jan 1- Closed

Saturday December 23, 2017

“No intensity. No Results.”

Dec. 24th – Classes @ 10 and 11 am
Dec. 25th – Closed
Dec. 26th – Classes @ 9am, 10am, 5pm, 6pm, 7pm
Dec. 31st – Classes @ 10 and 11 am
Jan. 1st – Closed

A. Teams of 3
100/70 Calorie Row
100 Dumbbell Snatches @ 50/35
100 Lateral Burpees over Bar
100 Thrusters @ 115/75
100 Lateral Burpees over Bar
100 Dumbbell Snatches @ 50/35
100/70 Calorie Row

Bonus:
1. EMOM x 14
odd: 30 Second Strict HSPU
even: 3 Touch and Go Squat Snatches

2. Back Squat – 3×2 @75%, 2×3@80%

Warlock Weightlifting:
A. Snatch – 70%x1, 75%x1, 80%x1, 85%x1x2
B. Clean & Jerk – 70%x1, 75%x1, 80%x1, 85%x1x2
C. Front Squat – 80%x2x3
D. 5 Rounds – 10 Box jumps, 10 Cal Row, 10 Cal Bike – 1:1 Work to Rest

Friday December 22, 2017

“Excellence is hard to ignore.” It’s hard to keep excellence quiet. Whatever you’re doing, do it phenomenally well. It doesn’t matter what the task is, every task you do go way above and beyond. Do it before it’s expected, go above and beyond what is expected with everything. You cannot be ignored. Just kill it!”

A. C2BPU Benchmark
1:00 – C2BPU
1:00 – Rest
1:00 – C2BPU

B. EMOM x 10
2 Hang Power Cleans

C. DT – 5 Rounds
12 Deadlifts @ 155/105
9 Hang Power Cleans @155/105
6 Push Jerks @ 155/105

*Bonus*
A. 3 Sets:
8 DB Presses from a kneeling position (each side)
30 Second Hollow Rock

B. EMOM x 12
Min 1: 20/15 Cal Row
Min 2: 17/13 Cal Row
Min 3: 14/11 Cal Row
Min 4: Rest

Warlock Weightlifting: Improvement Day

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