Workout of the Day

Sunday Funday August 19, 2018

“Health is not simply the absence of sickness” Sunday: Teams of 2 For Time: 100 Double Unders (each relay style) (200 Single Unders) 100 Pull Ups Total (sets of 10) 100 Hang power Snatches @95/65 (sets of 10) 100 Double Unders (each relay style) Time Cap 20 Minutes Scaled: 200 Single Unders Each (relay style)…

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Saturday August 18, 2018

“Successful people do things they don’t want to do more often than unsuccessful people.” A. Squat Snatch – EMOM x 10 – 1 Snatch B. “Monophobia” – AMRAP 6 9 HSPU 6 Box jumps @ 30/24 3 Squat Snatches @155/105 Performance: HSPU | BJ @ 30/20 | Squat Snatch @ 135/85 Fitness: 2 Wall Walks…

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Friday August 17, 2018

“You don’t become enormously successful without encountering and overcoming a number of extremely challenging problems.” 17.1 Masters Regional Online Qualifier A. For Time: 100 DB Snatches @ 50/35 80 Cal Row 60 Bar Facing Burpees 40 Ring Muscle Ups *20 Minute Time Cap Performance= RX (BMU instead of rings) Fitness: 100 DB Snatches @35/20 |…

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Thursday August 16, 2018

Sunday August 19 @ 11 am – Nutrition Seminar – To Fuel Performance and Recovery – Sign Up in Mindbody. Space is Limited. Sunday August 26 @ 12 noon – 7 pm. Warlock Summer Social – An awesome summer get together with your fittest friends. Lake, Water slide, swimming, food, beach volleyball and so much…

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My Why Wednesday

Nicole has been a member with Warlock since December of 2016. When we asked her “Hey Nicole why do you CrossFit?” She had this to share with us… “When I first started CrossFit it was just a way for me to get in shape before soccer season. Now, CrossFit has became a life style change.…

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Wednesday August 15, 2018

  “Wake up and go to work on yourself before you go to work for anyone else.” A. Front Squats 5@60%, 5@65%, 5@70%, 5@70+ B. “Game Time” – For Time: 15-12-9 Thrusters 21-15-9 Sumo Deadlift High Pull RX @ 135/95 Performance @ 115/75 Fitness @ 95/65 Fitness Light @ 75/55 Bonus: Back Squats 4 @…

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Tuesday August 14, 2018

“How much more pleasant this world would be if we magnified our blessings the way we magnify our disappointments” – John Wooden A. “Dark Side” – 5 Rounds 20/16 Cal Bike 3 Rope Climbs 6 Strict HSPU 9 DL 315/225 Performance: 20/16 Cal Bike | 3 Rope Climbs | 6 HSPU | 9 DL @…

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Monday August 13, 2018

“Big is not strong, strong is strong” – Lou A. Back Squats 5 @ 70% 5 @ 80% 2 @ 85% 3 @ 90% 1 @ 100% B. 15.3 – AMRAP 7 10 Power Snatches @ 75/55 3 Bar Muscle Ups Performance: 3 C2B / 3 Ring Dips Fitness: 3 Pull Ups / 3 Push…

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Sunday Funday August 12, 2018

“When you hand good people possibility, they do great things.” – Biz Stone A. Teams of 2 – Deadlifts – Build to a heavy triple (score is combined weight) B. “Dead Set” Teams of 2 – AMRAP 10 – 3 Synchronized lateral Burpee over the barbell 3 Synchronized Deadlifts 6 Synchronized lateral Burpees over the…

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Saturday August 11, 2018

“Excellence is the gradual result of always wanting to do better.” – Pat Riley A. Double Trouble – Teams of 2 300 Double Unders 50 T2B 100 Hang Power Cleans @ 185/115 50 T2B 300 Double Unders

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