Workout of the Day

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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Sunday December 9, 2018

“Staying positive does not mean that things will turn out okay. Rather, it is knowing that you will be okay no matter how things turn out” A. Split Jerk: Build to a heavy single B. AMRAP 10 10 Burpees 20 Sit Ups *Our Warlock Holiday Party is Saturday December 15 at 7 pm at Ice…

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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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Friday December 7, 2018

“Mental toughness is not what people think. Toughness is stepping on a nail and continuing to move forward. Mental toughness is staying committed to the process regardless of what’s going on around you.” A. AMRAP 3 30 DU + 3 Bar Muscle Ups 2 Minute Rest AMRAP 3 30 DU + 3 Bar Muscle Ups…

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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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