Workout of the Day

Saturday March 31, 2018

“It’s not the challenge that’s the problem, it’s your attitude about it that is.” – Unknown

A. Snatch – 8 Minutes to find a heavy single

2 Minute rest

Clean – 10 Minutes to find a heavy single

B. AMRAP 9
3 Power Snatch
5 Muscle Ups or Ring Dips
200M Run

RX – 135/95
Performance – 115/75
Fitness – 95/65
Fitness Light – 75/55
Pushups or Box Dips as needed

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

Friday March 30, 2018

“Only those who have the patience to do things perfecly will acquire the skills to do difficult things easily.” – Fredrich Schiller

A. 5 x 3 Bench Press, climbing

B. 5 Rounds For Time:
8 DB Push Press, Right Arm
50’ Overhead Carry
8 Box Jumps
8 DB Push Press, Left
50’ Overhead Carry
8 Burpees

RX: 50/35, 24/20
Performance: 40/30, 24/20
Fitness: 35/20, 20 (jumping)
Fitness Light: 30/15, 20/12 (step-up)

Warlock Weightlifting: Rest Day

Thursday March 29, 2018

“It’s very easy for athletes to get caught up in what’s popular and not necessarily what’s effective.” – Pat Sherwood

A. EMOM x 12
Odd – 100’ Farmer Carry
Even – 40 Second Hollow Hold or 20 Second L-Sit

B. Death By 10m Sprint
Add 10m every minute until you can’t do the required work in the minute.

* Row/Bike once you are done until the 25 minute mark

Warlock Weightlifting:
A. Power Snatch – 65% x 3 x 4
B. Power Clean – 65% x 3 x 4
C. Power Jerk – 65% x 3 x 4
D. Snatch High-Pull – 70% x 3 x 3
E. 3 Rounds – 600m Row, 15 DB push press

Wednesday March 28, 2018

“Train toward the highest level version of a movement.”

– Dave Durante – Power Monkey Fitness and Former US Gymnast

A. EMOM x 7
1 Power Clean + Push Jerk (below 85%)

B. 5 Rounds
15/12 Cal Bike or Row
20 Med Ball Cleans @20/14
25 Double Unders

Warlock Weightlifting:
A. Back Squat – 75% x 5 x 5
B. Block (or hang) Clean (mid-thigh) -5×3@ 65%
C. Halting Clean Deadlift – 80% (of clean) x 3 x 3
D. SLDL – 3×5 @ 60% (of back squat)
E. 3 Rounds – 30 Cal Bike 1:1 work to rest

 

Tuesday March 27, 2018

“No Intensity, no results.” – Greg Glassman

A. 3 Rounds
Min 0-2: 30/24 Cal Row/Bike
Min 2-4: 100’ Sled Push
Min 4-6: 5 Strict Pullups + 10 Strict T2B + 5 Strict HSPU

Fitness: 24/18 Cal Row | 5 Negatives/Ring Rows + 10 Hanging Leg Raises + 5 Push Ups

Warlock Weightlifting:
A. Jerk behind the neck – 5×3@70%
B. Push Press – 5×4@75%
C. Jerk dip squat – 3×5@80% (of jerk)
D. 3 Rounds – 2 min jump rope, 15 pull-ups

Monday March 26, 2018

“Take ownership: Recognize that if you aren’t where you want to be it’s because of something you are doing or not doing.”

A. 18.5 Redo
OR
A. EMOM 7
5 Deadlifts @ 70% + Max Effort Pushups

B. AMRAP 7
20 DB snatches @50/35
30 Burpees
40 Wall Ball @ 20/14

Performance – @ 50/35, 20/14
Fitness and Fitness Light – @35/20, 20 to 9 ft, 10 to 9ft

Warlock Weightlifting:
A. Back Squat – 3×10@65%
B. Hang snatch (mid-thigh) – 5×3 @65%
C. Halting Snatch Deadlift (hip) – 80% (of snatch) x 3 x 3
D. Overhead Squat – 5×3@65%
E. 50 T2B + 50 Sit Ups

Sunday March 25, 2018

Open gym is from 10-12. If you are redoing 18.5 we will being running heats at 10:30, 11 and 11:30. If you want to redo 18.5 you will also have the opportunity to redo in class on Monday.

Open Gym

A. 4 Rounds for Time
30 KB Swings @53/35
30 Burpees
30 Sit Ups

Warlock Weightlifting: Rest Day

Saturday March 24, 2018

Hard Work Pays Off.

A. Teams of 3
100 Deadlifts @ 275/185
100 Cal Row
80 Power Cleans @ 185/125
80 Ca Row
60 Power Snatch @ 135/95
60 Cal Row

RX – 275/185, 185/125, 135/95
Performance – 225/155. 155/105, 115/85
Fitness / Fitness Lite – 155/105, 115/85, 75/55

*Bonus*
AMRAP 20
20 – 10M Shuttle Runs
7 Power Cleans @ 135/95
7 Burpees

Warlock Weightlifting:
A. Snatch – MAX
B. Clean & Jerk – MAX

18.5 Friday Night Lights – Sponsored By DS Electric

Premier Sponsor – DS Electric (Dave)
Hospitality – Ryan Arket – Douglass Elliman Real Estate

A. WORKOUT 18.5 – Complete as many reps as possible in 7 minutes of:
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
9 chest-to-bar pull-ups
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
This is a timed workout. If you complete the round of 18,
go on to 21. If you complete 21, go on to 24, etc.

VARIATIONS
Rx’d: (Ages 16-54)
Men use 100 lb.
Women use 65 lb.

Scaled: (Ages 16-54)
Men use 65 lb., perform jumping chin-over-bar pull-ups
Women use 45 lb., perform jumping chin-over-bar pull-ups

Click Here to view and read the full movement standards and descriptions for teenagers, masters and scaled divisions. You are responsible for knowing your standards for your workout.

 

Heat 1: 5:30
Sally B – Ashley
Christa – Heather
Michele T. – Sue
Tommy C. – Greg
Tim S. – Kyle
Tim B. – Jojo
Maximus – Mario
CJ – Erik

Heat 2 5:45
Cristy – Mario
Lisa K – Arket
Samn – Heather
Melissa P. – Mike W
Gary – Ashley
Jamie F. – Sue
Eric G – Karen
Brad Schmidt – Garrett

Heat 3 6:00
Michelle R. – CJ
Michelle L. – Greg
Stephanie – Jojo
Allison – Ashley
Eric K – Karen
Karl – Garrett
Sonny. – Sue
Stiesel – Mike

Heat 4 6:15
Alissa – Cory
Dawn – Tim
Patty – Karen
Kim – Greg
Connor – Kyle
Johnathan – Heather
Lil Andrew Perzel – Melissa
Darrell – Cristy

Heat 5 6:30
Fiona – Tim
Ana – Cristy
Nancy – JoJo
Joe N. – Jose
Jason – Mike
Rommy – CJ
David Strathausen – Kelly

Heat 6 6:45
Krysta – Lew
Sara – Mike
Lindsay – Mario
Karen – Heather
Nick – Sue
Greg – Garrett
Jose – Tim
Kyle – Melissa

Heat 7 7:00
Dr. Stephanie – CJ
Amy – Tim
Jill – Cristy
Dave S. – Mario
Matt T. – Mike
Kevin C – Arket
Matt C. – Melissa

Heat 8 7:15
Deb D – Arket
Bri W – Mike
Kathy – Mario
Anita – Ashley
Josh – Greg
Cory – Kyle
Lewis – Garrett
Keith K. – Sue

Heat 9 7:30
Jennell – Karen
Maddy – Melissa
Vicky – CJ
Randi – Kyle
Steven R. – Tim
Drew Perzel – Cristy
Curt – Kelly
Taft – Ashley

Heat 10 7:45
Lewann – Cristy
Sue – Melissa
Vienna – Karen
Keith C. – Cory
Garrett – Greg
Carlos – Kyle
Marcus – Garrett

Heat 11 8:00
Kelly – Mike
Heather – Karen
Ashley – CJ
Val – Kyle
Brendan – Greg
Mario – Tim
Arket – Cory
Erik – Cristy

Please make sure you are listed in a heat. If you are not on the list please send a friendly reminder to E@WarlockAthletics.com and I’ll make sure to get you in a heat ASAP!

Heats will be posted by 1 pm on Friday. Athlete briefing is at 5 pm. First heat is set to kick off at 5:35 pm. Throughout the day our team will share thoughts on the workout and dive deeper into this during the athlete briefing. You are responsible for knowing your movement standards for your workout. If you are around today and want to do a practice round, practice some skills that is encouraged. Feel free to pick our brains on the workout and strategy. Focus on what you can control, have fun and we’ll see you guys tonight for the final Open workout of 2018!

We take a lot into consideration for these workouts when planning heats i.e. weights, space, judges, bar heights, men, women, times etc. if something is off, you’re missing, your judging yourself there’s probably a typo. Please email e@warlockathletics.com for any corrections

 

18.4 Warlock Intramural Score Update

Light weight blonde lady from “One Snatch Two Jerks” left dazed and confused after Belly Dancers routine and one beer from Booty and the Beast keg. “After one beer I wasn’t sure if I was suppose to workout or dance for reps! Either way I had a blast and am definitely fitter!” says the newest blonde member of Warlock CrossFit.

Mother Thrusters -104
Just The Kip – 119
One Snatch + Two Jerks 158
Booty and the Beast 126

18.4 Spirit Points – Mother Thrusters 1, Just the Kip 2, Booty and the Beast 5, One Snatch Two Jerks 2
18.4 Performances Of The Week – Stephanie Kondas, Sonny Derenzis, Mario Zeppetelli, Heather Rancourt

18.4 Top Performances
RX – Cristy, Stephanie K, Ashley, Mario, CJ, Erik
Scaled – Abbie, Allison, Dawn, Jamie, Steven R, David S

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