Archive for: January, 2018

Thursday February 1, 2018

“Start with the difficult and when it gets easy, everything else is easier” – Frank Delaney

Thursday at 7:30 pm we’ll be making our first Open announcement on how we’re making this year a lot more exciting with Captains, Teams, Awards and Prizes. We’ll be streaming it on Instagram Live @WarlockAthletics. Do yourself a favor and register HERE for the Open so you don’t miss out on what we have coming! Affiliate “Warlock CrossFit”

A. AMRAP 5
RX / Performance – 50 Cal Bike – AMRAP 10M Shuttle Run
Fitness – 35 Cal Row – AMRAP 10M Shuttle Run

Rest 5 Minutes

AMRAP 4
RX / Performance – 40 Cal Bike – AMRAP 10M Shuttle Run
Fitness – 30 Cal Row – AMRAP 10M Shuttle Run

Rest 4 Minutes

AMRAP 3
RX / Performance – 30 Cal Bike – AMRAP 10M Shuttle Run
Fitness – 25 Cal Row – AMRAP 10M Shuttle Run

Rest 3 Minutes

AMRAP 2
RX / Performance – 20 Cal Bike – AMRAP 10M Shuttle Run
Fitness – 20 Cal Row – AMRAP 10M Shuttle Run

Rest 2 Minutes

AMRAP 1
RX / Performance – 10 Cal Bike – AMRAP 10M Shuttle Run
Fitness – 15 Cal Row – AMRAP 10M Shuttle Run

Bonus*

50 Hollow Rocks with PVC, 60 Abmat Sit Ups

Warlock Weightlifting:
A. Hang Clean (below knee) – 3Rm, 90%x3x2
B. Slow Clean Pull to Hold – 6RM, 90%x6x2
C. Good Morning – 3×15
D. Weighted Back Extension – 3×10
A1. DB Row – 3 x15
A2. DB Curl – 3 x 15
A3. V-Ups – 3 x max

Wednesday January 31, 2018

“It’s not who you are that holds you back, it’s who you think you are not.” – Anonymous

A. EMOM x 10
odd: 3 Front Squats @ 73%
even: 6 Back Squats @ same as above

B. Warlock RX
AMRAP 2 – Wallball @20/14
directly into
30 Power Clean and Jerk @ 185/135

Warlock Performance
AMRAP 2 – Wallball @20/14
directly into
30 Power Clean and Jerk @135/95

Warlock Fitness and Fitness Light
AMRAP 2 – Wallball @ 14/10
directly into
30 Power Clean and Jerk @ 95/65

Bonus
1. Bike – AMRAP 5 / 5 Min rest, AMRAP 4 / 4 Minutes rest, AMRAP 3 / 3 Min Rest, AMRAP 2/2Min Rest, AMRAP 1 Done. Total Calories is your score. Pace should increase each round.

Warlock Weightlifting:
1. Snatch Balance + Snatch Push Press – 1+5RM, 90%x1+5, 95%x1+5
2. Back Squat 10@60%, 8@65%, 8@70%, 8@75%
3. Front Squat 5@60%,5@65%, 2×5@70%
4. Jumping Squat – 3×3@60%
5. GHDSU – 3 x max reps then 15 sit ups after each set

Tuesday January 30, 2018

“There is no substitute for hard work.”

Click Here to Register for the Open – Affiliate “Warlock CrossFit”.  Our first announcement will be coming on Thursday February 1, 2018.

A. 4 Rounds on the every 4 minutes
10 Deadlifts – Max Effort Set of T2B

*Two Scores – A. Total Weight B. Total T2B

B. 3 Rounds For Time

Warlock RX
75 DU’s
25 Russian KB Swings @ 70/44
25 Cal Row

Warlock Performance
75 DU’s
25 Russian KB Swings @ 53/35
25 Cal Row / Bike

Warlock Fitness
150 Single Unders
25 Russian KB Swings @ 53/35
25 Cal Row / Bike

Warlock Fitness Light
150 Single Unders
25 Russian KB Swings @ 44/26
25 Cal Row / Bike

Bonus
A. 4 Rounds: 1 Minute Cal Row, 30 Second Rest, 1 Min: HSPU : 30 Second Rest.
B. 2 Rounds: 50 Second L-Sit, 50 Sit Ups

Warlock Weightlifting:
A. Snatch High-Pull + Hang Snatch (knee) + Overhead Squat -1+1+1RM, 90%x1+1+1, 95%x1+1+1
B. Halting Snatch Deadlift on Riser (upper thigh) – 5RM, 90%x5x2
C. SLDL – 3×8
A1. 2-Arm DB Overhead Carry – 50m x 3
A2. Weighted Plank – 3 x 30 sec

Monday January 29, 2018

“Share positive contagious energy”

Click Here to register for the CrossFit Open. Affiliate “Warlock CrossFit”. More information will be coming this week!

A. 3 Rounds
Min 1: Squat Snatch + Hang Squat Snatch + OHS
Min 2: Squat Snatch + Hang Squat Snatch + OHS
Min 3: Squat Snatch + Hang Squat Snatch + OHS
Min 4: Rest

B. 6 Rounds – On the Every 3 Minutes
Warlock RX
18 OHS @ 95/65
12 Bar Facing Burpees
6 Muscle Ups

Warlock Performance
18 OHS @ 95/65
12 Bar Facing Burpees
6 C2B

Warlock Fitness
15 OHS @ 75/55
12 Burpees
6 Pull Ups

Warlock Fitness Light
15 OHS @ 45/35
12 Burpees
6 Jumping C2B

*Score is slowest round

*Bonus –
4 Rounds – 5 Waiter Squats, Sandbag Carry 100Ft, Single Arm Farmers Carry 100Ft, :30 Second Hollow Hold w PVC

Warlock Weightlifting:
1. Jerk Behind the Neck – 3RM, 90%x3, 95%x3
2. Narrow Stance Back Squat – 8RM, 90%x8, 90% x max reps
3. Lateral Lunge (reps/leg) – 3×10
4. Broad Jump – 3×5
A1. Dips – 3 x 15
A2. Weighted Sit-up – 3 x max

Sunday January 28, 2018

“If you talk or complain about things that are outside of your control, things that could diminish performance, you will see and experience more of those things.”

Click Here to Register for the CrossFit Open – Affiliate “Warlock CrossFit”. We’ll be announcing more details in the upcoming week.

A. 5 Rounds For Time
Warlock RX / Performance
15 Box jump overs @ 24/20
12 DB Deadlift @ 50/35
9 DB Hang Squat Cleans @50/35
6 DB Shoulder to Overhead @50/35

Warlock Fitness / Fitness Light
15 Box jump or step overs @20
12 DB Deadlifts @35/20
9 DB Hang Squat Cleans @ 35/20
6 DB Shoulder to Overhead @ 35/20

B. 3×90 Seconds of Front Leaning Rest. 30 Seconds in between each Round.

Warlock Weightlifting:
Rest Day

Saturday January 27, 2018

“Failure is not the opposite of success, it is part of success”

A. 10×1 Clean and Jerk

B. AMRAP 10
30 Double Unders
15 Power Snatches @ 75/55

Bonus – Midline: 3 Rounds: 30 Second L Sit, 30 Shoot thru’s, 30 Sit Ups – 1-2 Minute Rest
Warlock Weightlifting:

A. BS 10 @ 60%, 8@65%, 8@70%, 8@75%
B. FS 5@60%, 5@65%, 2×5@70%
C. Snatch – on the minute – 70%x1x3, 73%x1x3, 76%x1x3, HS
D. Clean & Jerk – on the minute – 70%x1+1×3, 73%x1+1×3, 76%x1+1×3, HS
Midline: Barbell Roll Outs – 3 x max

Friday January 26, 2018

“Talent hits a target no one else can hit; genius hit a target no one else can see”

CrossFit Open kicks off February 23 – Click Here to Register – Affiliate “Warlock CrossFit”

A. 7×2 Back Squat

B. Warlock RX – CrossFit Open Workout 16.4 – AMRAP 13
55 Deadlifts @ 225/155
55 Wallball @ 20/14
55 Cal Row
55 HSPU

Warlock Performance
55 Deadlifts @ 185/125
55 Wallball @20/14
55 Cal Row
55 HSPU

Warlock Fitness & Fitness Light – Scaled Open
55 Deadlifts @ 135/95
55 Wallball @ 20/10 (9 Foot Target)
55 Cal Row
55 Hand Release Push Ups

Warlock Weightlifting: Rest Day

Thursday January 25, 2018

Champions finish.

A. Thrusters 10-8-6-4-2 (Ascending)

B. Warlock RX – 21-15-9
Ring Dips
Box jumps @24/20
Front Rack Lunges @ 115/75

Warlock Performance 21-15-9
Support Hold on rings (Accumulate 60,45 then 30 seconds)
Box Jumps @ 24/20
Front Rack Lunges @ 95/65

Warlock Fitness 21-15-9
Toes on Ground Ring Dips
Box jumps @ 20
Front Rack Lunges @ 75/55

Warlock Light 21-15-9
Dips On a Bench
Plate Jumps (4 Plates)
Front Rack lunges @ 45/35

Warlock Weightlifting:
A. Snatch from Power Position – 3RM, 90%x3, 95%x3
B. Sumo Deadlift – 8RM, 90%x8x2
C. Single-Leg Deadlift (reps/leg, moderate weight) – 3×6
D. Back Extension with DB row – 3×15
Accessory:
1. Snatch Grip Upright Row – 3 x15
2. Bent Over Row – 3 x 10
3. V-Up – 3 x max

Wednesday January 24, 2018

“Reward the effort, not the result.”

Announcements:
Friday January 26 – Hunter Mountain Ski Trip
Register for the Open – Click Here to register. Affiliate – Warlock CrossFit.

A. Warlock RX – EMOM x 30
odd: 18/15 Cal Row
even: 5 C2B + 10 Push Ups + 15 Air Squats

Warlock Light – EMOM x30
odd: 15/12 Cal Row
even: 5 C2B + 10 Push Ups + 15 Air Squats

Warlock Fitness – EMOM x30
odd: 12/10 Cal Row
even: 4 Pull Ups + 8 Push Ups + 12 Air Squats

Warlock Fitness Light – EMOM x30
odd: 10/8 Cal Row
even: 5 Ring Rows + 6 Box Push Ups + 9 Air Squats

*Bonus
A. 6×3 Hang Power Clean

Warlock Weightlifting:
A. Push Press + Power Jerk + Jerk – RMx1+2+3, 90%x1+2+3, 95%x1+2+3
B. Safety Bar Squat – 6RM, 90%x6, 90%xMax Reps
C. Back Squat Jump (% of BS) – 20%x5x4
D. Turkish Get-up – 3 x 5/side

Tuesday January 23, 2018

“A “just do more of it” attitude is a recipe for losing. You’re not a loser, master the basics.”

A. EMOM x 12
odd: 3 Front Squats @ 70% or +5-10lbs from last week
even: 6 Front Squats @ 70% of FS

B. Warlock RX – 10 Rounds
7 Power Cleans @ 95/65
7 Thrusters @ 95/65
7 Lateral Burpees (Jump down & up)

Warlock Light – 7 Rounds
7 Power Cleans @ 95/65
7 Thrusters @ 95/65
7 Lateral Burpees

Warlock Fitness – 7 Rounds
7 Power Cleans @ 75/55
7 Thrusters @ 75/55
7 Lateral Burpees

Warlock Fitness Light – 7 Rounds
7 Power Cleans @ 45/35
7 Thrusters @ 45/35
7 Lateral Burpees

Bonus Work
3 Rds – 7 DB Cleans, 25 Ft DB Lunges @ 50/35, 7 SHSPU, 25 Ft DB Lunges
Tabata GHDSU

 

Warlock Weightlifting:
1. Hang Power Clean (knee) + Hang Clean (knee) + Clean – RMx1+1+1, 90%x1+1+1, 95%x1+1+1
2. Floating Clean Deadlift – 5RM, 90%x5x2
3. Good Morning (moderate weight) – 3×10
A1. Single Arm Farmer Walk – 50m x 3 (each arm. Down and back)
A2. Weighted Plank – 3 x 30 sec

Back to Top