Workout of the Day

Wednesday April 11, 2018

“I was reminded at Warlock that I’m part of a big team. It creates confidence and facilitates every workout.”

A. 1 Power Clean + 3 Push Jerks – 5 Sets @70%

B. AMRAP 7
Squat Clean and Jerk – Athlete Choice on loading. Total weight moved is score.

Bonus:
1. EMOM x 12: odd: 50′ Sandbag Carry even: 18/13 Cal Row
2. Pendlay Row 5×5

Warlock Weightlifting:
1. Back Squat – 83% x 5 x 5 (up wt on last set if you feel good – no failed reps)
2. Hang clean – 5×3@ 70%(up wt on last 2 sets if you feel good)
3. Halting Clean Deadlift (upper thigh) – 85% x 3 x 3
4. SLDL – 65% (of back squat) x 5, 3×5@ 70%

Tuesday April 10, 2018

“Don’t assume you can stop working on technique just because you’re no longer a beginner.”

A. Snatch 5×3@70%

B. 5 RFT
75 DU’s
10 OHS @155/105
5 Ring Muscle Ups

*20 Minute Cap*

Performance – 75 DU’s / 10 OHS @ 135/95 | 5 Bar Muscle Ups
Fitness – 150 Single Unders / 10 OHS @ 75/55 | 7 Pull Ups + 7 Ring Dips
Fitness Light – 75 Single Unders / 10 OHS @ 45/35 | 7 Ring Rows + 7 Push Ups

Snatch Grip Deadlift 5@80%, 2×5@85%
Weighted Back Extensions – 3×10
3 Rounds – 10 sec max effort push ups / 10 second max effort ring rows / 10 second max effort squats Rest 30 Seconds / Row 250 @ 2K Pace

Warlock Weightlifting:
1. Jerk behind the neck – 75% x 3 x 3, 80% x 3 x 2 (up wt on last set if you feel good)
2. Push Press – 75% x 5, 80% x 5 x 2, 85% x 5
3. Jerk Dip Squat – 85% (of jerk) x 5 x 3
4. AMRAP 5 5
1-arm KB swing/arm
5 1-arm KB clean & push press/arm
5 1-arm KB snatch/arm

Monday April 9, 2018

“Train appropriately, recover efficiently, perform optimally.”

A. Back Squat – 10@ 60%, 8@65%, 6@70%, 4@75%, 10@65%

B. AMRAP 10
7 Hang Power Cleans @ 165/115
10 Burpees over Bar

Performance @ 135/95
Fitness @ 95/65
Fitness Light @ 75/55

Bonus
1.Push Press – 3×5@70%
2.L Sit- Accumulate 3 Minutes

Warlock Weightlifting:
Back Squat – 3×10@73% (up weight on last set if you can – no failed reps)
hang snatch – 5×3@70% (up weight on last 2 sets if you feel good)
Halting Snatch Deadlift (hip) – 85% x 3 x 3
Overhead Squat – 5×3@70% (up weight on last 2 sets if you feel good)

Sunday April 8, 2018

“Success if never final, failure is never fatal. It’s courage that counts.” John Wooden

A. OTM x 3 Rounds
Min 1: Double Unders
Min 2: Cal Bike
Min 3: Abmat Sit Ups
Min 4: Bottom Up Burpees
Min 5: Strict T2B
Min 6: Rest

Saturday April 7, 2018

Join CJ and Erik today at 10 am for their Seminar on The CrossFit Open. They’ll be going over how you can address weaknesses, what the Open shows you about your fitness and answer any questions you might have (be prepared to ask them).

“Every strike brings me closer to the next home run” – The Great Bambino

A. AMRAP 3 x 5
10 Deadlifts @ 275/185
10 Boxjumps @ 30/24
Row / Bike for Max Calories

3 Minutes rest between Rounds

*Score is total calories

Scaling options
Performance: DL @ 225/155 / BJ @ 24/20
Fitness: DL @ 185/125 | BJ @ 20
Fitness Light DL @ 135/85 | 20 Step Ups

*Bonus
A. Back Squats – 5×7 Across
B. 3 Rounds – 30 GHDSU / 20 Back Extensions / 20 Glute Bridges

Warlock Weightlifting:
A. Back Squat – 8×3@85%
B. Snatch – 75% x 3 x 3, 80% x 2 x 2
C. Clean & Jerk – 75% x 3 x 2, 80% x 2 x 2
D. Snatch High-Pull – 70% (of snatch) x 3, 75% x 3 x 2

Friday April 6, 2018

Obstacles are not only to be expected but embraced.

A. 1 Squat Clean and Jerk EMOM x 8

B. On The 3 Minutes x 5 Rounds
400M Run
10 Thrusters @ 95/65

Performance: 400M Run / 10 Thrusters @ 75/55
Fitness: 400M Run / 10 Thrusters @ 65/45
Fitness Light: 200M Run / 10 Thrusters @ 65/45

*Score is slowest round

Warlock Weightlifting: Rest Day

Thursday April 5, 2018

We don’t accept good as good enough. Good is the enemy of greatness.

A. EMOM x 8
odd: 20 – V Ups
even: 50′ 1 Arm DB OH Walking Lunges

B. 27-21-15-9
DB Hang Clean and Jerks @ 50/35
Cal Row / Bike

*13 Minute Cap

Bike Male / Female Numbers
Bike Rd of 27: (27/21)
Bike Rd of 21: (21/15)
Bike Rd of 15: (15/9)
Bike Rd of 9: (9/6)

Performance @ 50/35
Fitness & Fitness Light @ 35/20

Warlock Weightlifting:
A. Power Snatch – 65% x 3 x 2, 70% x 3 x 2
B. Power Clean – 65% x 3 x 2, 70% x 3 x 2
C. Power Jerk – 65% x 3 x 2, 70% x 3 x 2
D. Snatch High-Pull – 70% (of snatch) x 3 x 2, 75% x 3
E. 4 Rounds – 10 1-arm KB push press/side – 50 Single Unders (or 90 second max)

Wednesday April 4, 2018

“Halfway to never done, but it shouldn’t be any other way.”

A. EMOM x 8
odd: Bear Crawl Sled Pull
even: 40 Hollow Hold

B. 3 Rounds For Time: RX
400M Single Arm Farmers Carry @ 53/35
31 T2B
31 Waiters Squats @ 53/35

Performance: 3 RFT
400M Single Arm Farmers Carry @53/35
21 T2B
31 Waiters Squats @ 53/35

Fitness: 3 RFT
400M Single Arm Farmers Carry @ 44/26
31 Knee’s to Elbows
31 Waiters Squats @ 44/26

Fitness Light: 3RFT
400M Single Arm Farmers Carry @ 35/18
31 Knee’s to Chest or Sit Ups
31 Goblet Squats @ 35/18

*Bonus
2 Rounds
200M Yoke Carry (empty) if it’s too heavy carry a barbell @ 135/95
35 GHDSU

Warlock Weightlifting:
A. Back Squat – 80% x 5 x 5
B. Block (or hang) Clean (mid-thigh) -2×3@ 65%, 70% x 3 x 3
C. Halting Clean Deadlift (upper thigh) – 80% (of clean) x 3, 2×3@85%
D. SLDL – 65% (of back squat) x 5 x 3
E. AMRAP 8 – 5 Suitcase Deadlifts / 50 Ft Carry. with 25s on the Farmer Handle

Tuesday April 3, 2018

“I can’t, but we can.”

A. Teams of 2 – AMRAP 15
48 Cal Row
24 Push Press @ 135/95
12 Strict C2B

Rest 5 Minutes

AMRAP 15
12 Cal Bike
24 Synchro Push Ups
12 Power Cleans @185/125

Scaling Options:
Push Press: 95/65 | 75/55
C2B: Strict Pull Ups | Ring Rows
Power Cleans: 135/95 | 95/65

Warlock Weightlifting:
A. Jerk behind the neck – 5×3@ 75%
B. Push Press – 2×5@75%, 2×5@ 80%
C. Jerk Dip Squat -3×5@ 85% (of jerk)
D. 4 Rounds For Time: 10 pull-ups, 15 KB swings

Monday April 2, 2018

“Nothing great was ever achieved without enthusiasm.” Ralph Waldo Emerson

A. 3 Rounds
Min 0-2: 20 Double Russian KB Swings
Min 2-4: 20 Back Rack Lunges
Min 4-6: 20 Weighted Sit Ups

B. For Time:
RX / Performance:
150 Double Unders
50 Front Squats @ 95/65
30 Burpees

Fitness / Fitness Light
150 Single Unders
50 Front Squats @ 75/55
30 Burpees

*11 Minute Time Cap

Warlock Weightlifting:
A. Back Squat – 70% x 10 x 3
B. Block (or hang) snatch (mid-thigh) – 65% x 3 x 2, 70% x 3 x 3
C. Halting Snatch Deadlift (hip) – 80% (of snatch) x 3, 85% x 3 x 2
D. Overhead Squat – 65% x 3 x 2, 70% x 3 x 3

Back to Top