Workout of the Day

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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Sunday October 14, 2018

Congratulations to our Warlock ladies Samn, Alex, Abbie and Michelle for competing in Festivus yesterday over at CrossFit Mid-Hudson! Abbie and Michlle took home second place in the Masters Division! “Be impressed by intensity, not volume” *Nutrition Challenge Informational Meeting – Wednesday October 17th from 6-7 pm. Sign up in mindbody A. 5x500M Row *Score…

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Saturday October 13, 2018

“Once you think there’s nothing to lose, that’s when you’re pushed to your greatest potential.” – Adam Rippon A. Mind Eraser – AMRAP 20 7 Power Cleans @ 155/105 7 Burpees 200M Run Bonus 3 Rounds: 20 MedBall GHDSU / 25 Weighted Back Ext / 30 Second Hollow Rocks / 35 Banded Good mornings –…

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