Workout of the Day

Thursday November 23, 2017

We hope you have a great Thanksgiving and enjoy spending the day with family and friends. We will be hosting one class tomorrow at 8 am. Hope you can join us!

Drew Perzel and Warlock were featured on the CrossFit Journal and CrossFit Games site! Click Here to read the article “Diabeating it” and see how his doctor says Andrew Perzel might be able to no-rep metformin by March.

A. Teams of 3:
1 Mile Run
100 Thrusters @ 135/95
800M Run
100 Clean and Jerks @ 135/95
400M Run
100 Burpees over Bar
800M Run
100 Front Squats @ 135/95
1 Mile Run

*All runs are together as a team.

Warlock Weightlifting:
A. Power Clean – 80%x2x5
B. Power Jerk – 80%x2x5
C. SLDL – 3×5
3 Sets:10 Back Extensions, 15 Sit Ups, 10 Bird Dogs /side

Wednesday November 22, 2017

“I train everyday of my life as they have never trained a day in theirs”

A. 3 Rounds – 3 Cleans, 2 Cleans, 1 Clean
Rest in between Rounds. Ascending in weight.
1 Heavy Single after the 3rd Round

B. On The Every 2 Minutes x 10 Rounds
3 Power Cleans @ 225/155
6 Up and Over Box Jumps @24/20
9 Cal Bike / Row

*Bonus*
A. 5 x Pause Front Squat + Front Squat
B. 50 T2B & 50 GHDSU

Warlock Weightlifting:
Crossover Activation
A. Clean – 78% x 1 x 5 OTM, 83% x 1 x 5 OTM, 88% x 1 x 5 OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
B. Clean Pull – 90%x3, 95%x3x2
C. Halting Clean Deadlift (knee) + Finish + Floating Clean Deadlift – 85% x (3+1+1), 90% x (3+1+1) x 2
D. Pause Back Squat – 70%x2x3

Tuesday November 21, 2017

“If you want to get better at something complex you need to work on mastering simplicity.”

A. 3 Rounds – 3 Push Presses, 2 Push Presses, 1 Push Press
Rest in between Rounds. Ascending in weight.
1 Heavy Single after the 3rd Round

B. 15 Minute AMRAP
150 DU’s
50 Wallball
35 Burpees
20 Muscle Ups

Bonus:
A. 5 Rounds: 10 hollow rocks, 10 V-Ups, 10 Sec Hollow Hold
B. Bench Press 6×3

Warlock Weightlifting:
A. Jerk 78% x 1 x 5 OTM, 83% x 1 x 5 OTM, 88% x 1 x 5 OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
B. Push Press – 80%x3x5
C. Back Squat Jump – 25%x3x3
D. 3 Sets: 20 Back Extension, 20 GHDSU, 20 Glute Bridges

Monday November 20, 2017


Firebreathers do two things in the workout: 1. Minimize their rest and 2. Go deep into the uncomfortableness and stay there

3 Rounds – 3 Snatches, 2 Snatches, 1 Snatch
Rest in between rounds. Ascending in weight.
1 Heavy Single after the 3rd Round

For Time:
50 OHS @ 135/95
50 C2B
50 Deadlifts @ 135/95

Bonus:
A. 5×3 Pendlay Row
B. 150 Push Ups

Warlock Weightlifting:
A. Snatch – 78% x 1 x 5 OTM, 83% x 1 x 5 OTM, 88% x 1 x 5 OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
B. Snatch Pull – 90%x3, 2×3@95%
C. Halting Snatch Deadlift (knee) + Finish + Floating Snatch Deadlift – 85% x (3+1+1), 90% x (3+1+1) x 2
D. Back Squat – 3×3@80%
E. Pause OHS -3×3@75%

Sunday November 19, 2017

“Hardships often prepare ordinary people for an extraordinary destiny.” CS Lewis

A. For Quality:
30 Strict Ring Dips
3:00 Bottom of Back Squat Hold
100 Russian KB Swings @ 70/44
300M 1 Arm Overhead Carry (Each Arm)

Warlock Weightlifting: Improvement Day

Saturday November 18, 2017

“Health isn’t just what you’re eating. It’s what you thinking and what you’re saying.”

A. Find a heavy Snatch
B. Find a heavy clean and Jerk
C. EMOM x 10
30 Double Unders
AMRAP Wallball @ 20/14

Bonus
A. 5 Rounds – 15 GHDSU / Max Effort Set of Strict HSPU
B. Front Squat – 2×3

Warlock Weightlifting:
Crossover Activation
A. Muscle Snatch 3×3
B. Snatch – 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 1 @ 90%+
C. Clean & Jerk – 70%x1, 75%x1, 80%x1, 85%x1, 90%x1, 1 @90%+
D. Front Squat – 80%x3, 2×3@80+
E. Good Morning – 5×3

*You may take the weight up on bold numbers if you are feeling good

Friday November 17, 2017

“Spend 90% of your time working on improving your worst 10%”

A. Back Squat 5×3

B. For Time:
3 Rounds:
20 Front Rack Lunges @ 95/65
16 T2B
8 Power Cleans @ 95/65

2 Rounds
20 Front Rack Lunges @ 95/65
16 Bar Muscle Ups
8 Power Cleans @ 95/65

Warlock Weightlifting: Improvement Day

Thursday November 16, 2017

“Range of motion is an indicator of function. Limited range means limited function. Limited function leads to injury”

A. EMOM x 30 Minutes
Min 1: 1 Round of Strict Cindy
Min 2: 15 KB Swings @ 53/35
Min 3: 15 Cal Bike
Min 4: 15 Thrusters @ 75/55
Min 5: 15 Burpees
Min 6: 2 Rope Climbs

Warlock Weightlifting:
Cross Over Activation
A. Power Clean – 70%x3, 4×3@75%+
B. Power Jerk – 70%x3, 4×3@75%+
C. Bench Press – 5×3
D. SLDL 5×3
*You may take the weight up on bold numbers if you are feeling good

3 Sets: 15 Back Extensions, 15 GHDSU, 15 Bird Dogs /side

Wednesday November 15, 2017

“Eat less from a box and more from the earth.”

A. EMOM x 12
Min 1-4 – Split Jerk @70%
Min 5-8 – Split Jerk @75%
Min 9-12 – Split Jerk @80%

B. For Time: 20 Minute Cap
100 Dumbbell Snatches @ 50/35
80 Cal Row / Bike
60 T2B
40 Muscle Ups

Bonus:
1. Pendlay Row 5×3 Across
2. 7 x Pause Front Squat + Front Squat

Warlock Weightlifting:
Crossover Activation
Primer: 3×3 Tall Clean
1. Clean – 75% x 1 x 5 OTM, 80% x 1 x 5 OTM, 85% x 1 x 5 OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
2. Clean Pull – 90%x3x3
3. Clean Segment Deadlift (knee) + Floating Clean Deadlift – 85% x (3+1) x 3
4. Pause Back Squat – 68%x3x3

Tuesday November 14, 2017

“Great things never came from comfort zones.”

A. EMOM x12
Min 1-4 1 Clean @ 70%
Min 5-8 1 Clean @ 75%
Min 9-12 1 Clean @ 80%

B. AMRAP 4
20 Cal Bike
20 Deadlifts @ 225/155
AMRAP Burpee Box Jumps @ 24/20

AMRAP 4
25 Cal Bike
15 Deadlifts @ 275/185
AMRAP Burpee Box jumps overs @ 24/20

AMRAP 4
30 Cal bike
10 DL @ 315/225
AMRAP Burpee Box Jump overs

*Bonus*
1. EMOM x 14
odd: 15/12 Cal Row
even: 40 Unbroken Double Unders
2. Bench Press 7×2

Warlock Weightlifting

A. Jerk 75% x 1 x 5 OTM, 80% x 1 x 5 OTM, 85% x 1 x 5 OTM – If after these 15 sets on the minute you feel good, continue to a heavy single with a max of 5 more singles with a max of 2 min rest
B. Push Press – 70%x5, 4×5@75%+
C. Back Squat Jump – 25%x3x3
D. 3 Rounds: 15 Back Extension, 15 Reverse Crunches, 15 Glute Bridges

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