Archive for: April, 2019

Wednesday May 1, 2019

“How hard you work at correcting your faults reveals your character” – John Wooden Primer: 3 Rounds: 3 Walk Outs | 30 Sec Sampson Stretch | 10 Scap Push Ups + 7 Push Ups | 10 Scap Pull Ups + 7 Ring Rows | Strength: 3 Rounds: On The 90 Seconds 0:00 – 1:30 16…

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Tuesday April 30, 2019

“The more we value things outside our control, the less control we have.” – Marcus Aurelius Primer: 1 Min Row | 30 Sec Tuck Ups | 30 Sec Push Up shoulder taps 1 Min Row | 30 Second V-Ups | 30 Sec Wall Walks 1 Min Row | 5-7 Muscle Clean| 5-10 Strict Press 1…

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Monday April 29, 2019

“Adversity is the way to greatness.” Primer: 3 Rounds: 1 Minute Bike | 30 Sec Lunge | 30 Sec Developing World Squat | Technique: 3×2 – 5 Second Tempo Squats | 10 Scap Pull Ups | 10 Ring Dips or Push Ups Strength: Pause Back Squat 5×2 (climbing) WOD: Warlock Beep Test EMOM x 10…

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Sunday Funday April 29, 2019

Congratulations to all of our athletes who competed yesterday all over! It’s a long list! Awesome to see you guys take your fitness and test your nutrition outside of the gym! As always, Thank you for representing Warlock! You guys made me proud! Dave Stewart for completing his Spartan Beast! Samn Perzel for completing her…

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Saturday April 27, 2019

Good luck to all of our athletes competing at Festivus tomorrow at Mid-Hudson CrossFit in Highland. If you’re around please go support our fellow athletes. They’ll be competing from 9 am till around 3 pm. Good luck to all of our athletes running in the Arlington Education Foundation 5K and Kids Races. If you are…

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Friday April 26, 2019

“Don’t wish it were easier, wish you were better.” – Jim Rohn Primer: 2 Rounds – 30 Seconds of Each Movement Samson Stretch | Overhead Squat | Arch to Hollow to V-Up | Pull ups | Dips Technique: 3 x 3 Snatch Grip Sotts Press + 3 Overhead Squats Strength: Min 1,2,3: Hang Squat Snatch…

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Thursday April 25, 2019

“Master the mundane. That’s the stuff that keeps people successful long term. It’s the mundane shit that no one wants to do that is the game changer.” General Primer: 2 Rounds: Low Intensity: 45 Sec Row | 45 Sec Bike | 45 Sec Shuttle Run After Each Round: 3 Walk Outs | 5 Russian Baby…

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Tuesday April 23, 2019

Hey Team! The parking lot is being paved tomorrow. Woooo! They ask that tomorrow no one park in our lot. You can park in the lot next the Pages Management Office. Which is the Open space when we run the 400m. Thanks for your patience as we make this upgrade! “Success at anything will always…

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Monday April 22, 2019

“Very little is needed to make a happy life; it is all within yourself, in your way of thinking.” – Marcus Aurelius Primer: 2 Rounds: 1 Minute Row | 6 Scap Retractions | 5 Walkouts | 4 Spidermans | 3 Russian Baby Makers Skill: Tabata Alternating efforts: OHS | Pause Back Squat Empty BB Strength…

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Saturday April 20, 2019

“The best things in life make you sweaty.” ~Edgar Allan Poe Primer: Barbell Warm Up | 200M Run | 10 Deadbugs Technique: On The Every 2 Minutes x 5 (climbing) 2 High Hang Squat Cleans + 2 Hang Squat Clean + 2 Squat Cleans Conditioning: For Time: Teams of 3 650M Run With Plate  @…

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