Workout of the Day

Sunday October 28, 2018

“Those who think they have no time for healthy eating will sooner or later have to find time for illness.” – Edward Stanley A. The Chief – AMRAP 3 x 5 Max Rounds in 3 Minutes of: 3 Power Cleans @ 135/95 6 Push Ups 9 Air Squats Rest 1 Minute. Repeat for a total…

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Saturday October 27, 2018

Join us today from 8 am till 10:30 am for our Barbells For Boobs Fundraiser. Click here to donate Let’s raise some awareness, create some support, rock some pink and throw down as a community. You can sign up for a heat once you get here. If you don’t have a partner, don’t sweat it.…

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Friday October 26, 2018

“The novice assumes mastery. The master pursues it.” Join us Saturday October 27 from 8 am – 10:30 for Barbells For Boobs! Click Here to donate A. Squat Clean – 1 Rep Max B. AMRAP 7 Optimus Prime Wallball @ 20/14 EMOM – 5 DL @ 225/155 Performance @ 185/125 | WB @ 20/14 Fitness…

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Thursday October 25, 2018

“Take extreme ownership. You can do anything and it’s all within your control.” Barbells for Boobs is this Saturday at 8 am! Click Here to donate A. Gymnastics Practice EMOM x 12 Min 1: Ring Support Min 2: Ring Dips Min 3: Strict Muscle Ups Transitions B. AMRAP 15 20 Cal Row 20 Push Ups…

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Wednesday October 24, 2018

“If you aren’t consistent you can’t say it didn’t work.” – A. Technique – Muscle Clean 3×5 (focus on positions) B. Power Clean – 10 Minutes to build to a heavy single. C. For Time: 21 Power Cleans @ 185/125 42 Pull Ups 650M Run 15 Power Cleans 30 Pull Ups 650M Run 9 Power…

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Tuesday October 23, 2018

*Barbells For Boobs is Saturday starting at 8 am. Click Here to donate “Spend as much time enjoying the meal as it took to prepare it.” A. Technique – Hang Muscle Snatch 5×5 B. 5 Snatch Grip Push Presses + 2 Overhead Squats x 5 C. AMRAP 8 – Performance / RX – Row For…

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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

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