Category Archive for: Fitness

Monday October 22, 2018

“Normal people will accomplish normal things” – Louie Simmons A. Back Squats 3×10 @60% B. “King of the Box” 10-20-30-40-50 Wallball @ 20/14 15 Burpee Box Jump overs after each set of wallball *20 Minute time cap Bonus: 1. 1 Clean Pull + 3 Hang Cleans + 1 Push Jerk – 2@65% 3@70% 2. Hang…

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Sunday October 21, 2018

“Success is the sum of all efforts, repeated day-in, and day-out” – Robert Collier *Nutrition Challenge If you have not signed up stop in today before noon or shoot us an email E@WarlockAthletics.com and we’ll get you signed up. If you have signed up, be on the look out today for the Facebook group invite as…

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Saturday October 20, 2018

“CrossFit is a compelling model. Who would suggest low-intensity, non-functional, single joint exercises?” A. Boats and Toes – Teams of 3 (30 Minute time cap) 50-40-30-20-10 Cal Row Burpee Box Jumps @ 24/20 Directly into 50-40-30-20-10 T2B DB Snatches @ 70/50 Bonus: EMOM x 12 25 Glute Bridges 25 Back Extensions 25 Second GHD Hold

Friday October 19, 2018

“Squats collapse from the head down” A. Front Squats – 3 Rounds 3 Front Squats 1 Front Squat B. Tiger Blood – 3 Rounds For Time 10 Clean and jerks @155/105 400m Run Performance: 135/95 Fitness: 115/75 Fitness Light: 95/65 Bonus: A. 1 Squat Clean EMOM x 15 B. 10 Minute HS Hold Practice

Thursday October 18, 2018

  “Have fun screwing up…it means you are removing your ego from the problem” A. Gymnastics Practice – 2 Rounds For Quality 10 Second Ring Support 10 Ring Dips 10 Hollow Rocks 10 Ring Rows 10 Arch Rocks 5 Strict Muscle Up Transitions 5-7 Ring Swings B. AMRAP 12 5 Strict Pull Ups 10 Push…

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Wednesday October 17, 2018

“Success is a slow process and quitting won’t speed it up.” *Our Informational Meeting for our Nutrition Challenge is tonight from 6-7 pm. Sign up in Mindbody. Friends from outside of the gym are welcome! A. Split Jerk 7×1 (climbing) B. 10 Rounds For Time: 10 Push Press @ 135/95 10 T2B Performance @ 115/75…

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Tuesday October 16, 2018

*Wednesday October 17, 2018 – Nutrition Challenge Informational Meeting from 6-7pm. Sign up in Mindbody! “It’s yours for the taking.” A. AMRAP 5 x 5 10 Deadlifts 100 Double Unders 10 Deadlifts Max Cal Bike Rest 2 Minutes – Score is total calories RX: Rd 1/5 @ 225/155 | Rd 2/4 @ 275/185 | Rd…

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Monday October 15, 2018

“If you’re not getting the results you want in life the first place to look is your daily habits and rountines.” A. Overhead Squats 5×5 (Climbing) B. “Space” – AMRAP 10 – Ascending 2,4,6,8 etc Overhead Squats @ 115/75 Chest to Bar Pull Ups Performance: OHS @ 95/65 | C2BPU Fitness: OHS @ 75/55 |…

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Friday October 12, 2018

“That inner coach is important. Imagine what you’re saying to yourself is being projected over the speakers. Would you be proud of what you were saying?” A. “Fire and Ice” – For Time: 15 Muscle Ups 150 Double Unders 30 Squat Snatches @ 155/105 150 Double Unders 15 Muscle Ups *Time Cap 20 minutes Performance:…

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Thursday October 11, 2018

“Biking Nate” AMRAP 20: 2 Muscle-ups 4 Handstand Push-ups 8 Kettlebell Swings (70/53) Chief Petty Officer Nate Hardy was killed Sunday February 4th, 2008, during combat operations in Iraq. Nate is survived by his wife, Mindi, and his son Parker. Athlete A will work on Nate while partner B has 7 cals on the bike…

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