Workout of the Day

Tuesday March 12, 2019

Happy Birthday Sara! A. On The Every 2 Minutes x 5 Power Clean + Hang Power Clean + Split Jerk B. On The Every 5 Minutes x 5 15 Bar Facing Burpees 12 Deadlifts @ 155/105 9 Hang Power Cleans @ 155/105 6 Shoulder to Overhead @ 155/105 Performance @ 135/95 Fitness @ 115/75 Fitness…

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Monday March 11, 2019

“There is no giant step that “does it”. It’s a lot of little steps” A. On The Every 2 Minutes – 3 Rounds 0:00-1:30 – 25 ft Shuttle Runs 2:00-3:30 – KB Farmers Carry 4:00-5:30 – 30 Air Squats + Max Push Ups 6:00-7:30 – Cal Bike or 19.3 Redo – AMRAP 10 200 Ft…

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Sunday March 10, 2019

Heats for redoing 19.3 will be going at 11:20 and 11:40 today during Open Gym. “Hiding until it’s perfect is a fools game.” A. EMOM x 10 2 Turkish Get Ups (climbing in weight) B. Every 4 Minutes x 4 Rounds 21/15 Cal Row 18 KB Swings @ 53/35 15 Wallball @ 20/14 Bonus: ROM…

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Saturday March 9, 2019

*Saturday Recovery Yoga is with Melissa at 10 am on the turf. Mobility and range of motion work will be targeted based off of 19.3 There will be no Open workouts or redos on Saturdays. Redos will be Sunday between 11-12 and Mondays during classes. “You can never be too skilled or too strong. Strive…

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19.3 Sponsored by Baroni Recycling

Premier Sponsor – Baroni Recycling Hospitality Sponsor – Cafe Deliicious Click Here to view all the details on 19.3 Friday Night lights kicks off at 5 pm with our athlete briefing. Our first heat kicks off at 5:30.Heat assignments / judging assignments will be up on the website by 1 pm on Friday. Saturday Recovery…

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Thursday March 7, 2019

Premier Sponsor – Baroni Recycling Hospitality Sponsor – Cafe Delicious Click Here to view all the details on 19.3 after it’s announced at 8 pm tonight Friday Night lights kicks off at 5 pm with our athlete briefing. Our first heat kicks off at 5:30. Bring your friends, family and be ready to workout, cheer,…

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Wednesday March 6, 2019

If you can’t make it to Friday Night Lights or need special accommodations please email E@WarlockAthletics.com by 9 pm on Wednesday March 6, 2019. Thank you for taking the time to do this. It helps us keep Friday Night Lights running smoothly and on time for everyone participating! “Smiley faces are not measurable or repeatable”…

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Intramural Score 19.2 Update

Team Scores: Flex Appeal: 127  Warlock Wolfpack: 158 19.2 Performance of the Week: Val Sadchikova, Brian Pitcher Brute Strength: Phil (5 pts), Dave (3 pts), Karen (2 pts) Week 2: Top 3 in each division RX Females and Males Points : Cristy 261, Val 254, Nicole C 209, CJ 258, Erik 257, Kevin 172 RX…

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Tuesday March 5, 2019

“Courage over comfort” – Brene Brown A. EMOM x 8 odd: 3 Tempo Deadlifts (climbing) even: 3-6 Ring Muscle Ups *Scaled – Ring Muscle Up Transitions B. AMRAP 4 35/27 Cal Row 35 Bar Facing Burpees Max Push Press @ 115/80 4 Minute rest AMRAP 4 30/23 Cal Row 30 Bar Facing Burpees Max Push…

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Monday March 4, 2019

“Concentrate all your thoughts upon the work at hand. The sun’s rays do not burn until brought to a focus.” *Make sure you submit your scores by 19.2 on Games.CrossFit.com by 8 pm Monday March 4, 2019. In classes today you will have a choice between 19.2 and an alternative workout. We want to leave…

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