Category Archive for: Fitness

Thursday December 13, 2018

“If you keep good food in your fridge, you will eat good food.” A. 1 Rep Max Strict Press B. 5 Rounds On The Every 3 Minutes 20/14 Calorie Row 40 Double Unders 5 Hang Power Cleans Climb in weight on the hang power cleans. Score is slowest round. Bonus: A. ROM WOD B. Seated…

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Wednesday December 12, 2018

“Soon is not as good as now” – Seth Godin A. EMOM x 10 Minutes 1 – 5: 1 Hang Power Snatch + 1 Power Snatch Minutes 6-10: Power Snatch B. “Play Ball” – 3 Rounds For Time 10 Power Snatches @ 155/105 20 Box Jumps @ 24/20 30 Wallball @ 20/14 Performance: Snatches @…

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Tuesday December 11, 2018

“Make every rep count” – Mike W A. 3 Rounds – 30 % of Max Ring Muscle Ups + 50 Double Unders 30 % of Max Ring Muscle Ups + 50 Double Unders 30 % of Max Ring Muscle Ups + 50 Double Unders Rest 3 Minutes between rounds *See below for scaling options. B.…

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Monday December 10, 2018

“Just when you body has all the answers, you have to change the questions.” – Lou A. Back Squat 5,3,1,1,1 B. “Freddy Krueger” 21-15-9 KB Swings @ 70/53 Burpees Over Bar *Our Warlock Holiday Party is Saturday December 15 at 7 pm at Ice House in Poughkeepsie. Appetizers, Beer and Wine Open bar until 10…

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Saturday December 8, 2018

Congratulations to the five gentlemen (Marc, Phil, Kyle, Craig and Kevin) who all got their first muscle up yesterday! Congratulations to Erik who passed his CrossFit L-3 exam yesterday and has earned the title Certified CrossFit Trainer. That credential is for experienced individuals who have demonstrated a higher level of CrossFit coaching knowledge and ability.…

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December 6, 2018

“The worlds best CrossFit athletes have learned to control and optimize their self talk.” A. 5 Rounds 90 Second Max Cal Bike 90 Seconds Recovery Air Squats 90 Seconds Recovery Sit Ups 90 Seconds Rest *Score is total calories in the 90 second windows. Bonus: ROMWOD

Wednesday December 5, 2018

“Grit. It’s in your heart and it’s certainly going to be in your legs.” – Mike W. A. 5 x Clean Pull + 2 Hang Clean (knee) B. Thanks for voting! You selected workout 1. It’s below: For Time: 10-1 Wallball @ 20/14 Front Squats @ 165/115 Burpee Box Jumps Overs @ 24/20 C2BPU *20…

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Tuesday December 4, 2018

“What if you treated the last 4 weeks of the year like the first 4 weeks?” A. On the Every 2 Minutes 5,4,3,2,1 – Push Jerks B. “Down Time” – AMRAP 7 3 Deadlifts + 3 Hang Power Cleans + 3 Push Jerks 6 DL + 6 Hang Power Cleans + 6 Push Jerks 9…

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Monday December 3, 2018

“Maybe life isn’t about avoiding the bruises. Maybe it’s about collecting the scars to prove we showed up for it.” A. 5 x Squat Snatch + 2 Hang Squat Snatches B. For Time: 75 Double Unders 50 DB Snatches @ 70/50 25 Double Unders Rest 3 Minutes 75 Double Unders 50 T2B 25 Double Unders…

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Sunday December 2, 2018

“There is a ten-year window of improvement in CrossFit regardless of age” – Greg Glassman A. Teams of 3 – AMRAP 25 150/100 Cal Bike 50 T2B 50 Bar Facing Burpees 50 Thrusters @ 95/65 Performance = RX Fitness = Knee’s to Elbows | Thrusters @ 75/55 Fitness Light = Knee’s to Chest | Thrusters…

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