Workout of the Day

Thursday March 22, 2018

Friday Night is our fifth and final Open workout of 2018! Tonight at 8 pm Dave Castro will announce 18.5 live on Games.CrossFit.com Big thank you to our Friday Night Light Sponsors:

Premier Sponsor: DS Electric (Dave)
Hospitality: Real Estate Bossman Ryan Arket

Please email E@WarlockAthletics.com by 8 pm on Thursday March 22 at 8 pm. Heats will be up by 1 pm on Friday. Athlete briefing will be at 5 pm and the first heat will kick off at 5:30.

A. EMOM x 8
Snatch Pull + Power Snatch + Snatch

B. 50-35-20
Goblet Squat @ 53/35
Sit Ups
100′ Bear Crawl after each round

Warlock Weightlifting:
A. Snatch – 70%x1, 75%x1, 80%x1x3
B. Clean & Jerk – 70%x1+1, 75%x1+1×2
C. Snatch Pull – 90%x2x3
D. Front Squat – 70%x1, 75%x1, 80%x1, 85%x1

Wednesday March 21, 2018

“Health is not just about what you’re eating. It’s also about what you’re thinking and saying”

A. EMOM x 8
1 Power Clean + 1 Squat Clean

B. 4 Rounds
8 Power Cleans @ 155/105
16 Box Jumps @ 24/20
24 Walking Lunges

Warlock Weightlifting:
A. Snatch – 60%x1x5
B. Clean & Jerk – 60%x1+1×5
C. Alternating Efforts
15 Cal Row AFAP
40 second hollow hold

Tuesday March 20, 2018

“We are what we repeatedly do, not what we do occasionally or when the mood strikes and the situation is ideal.”

A. 3 Rounds
0-2 Minutes: 8 DB Push Presses + 18 C2B
2-4 Minutes: 24 Wallball + 24 Double Unders
4-6 Minutes: 12 Cal Bike + 12 Cal Row

*No Score*

Performance – 12 C2B
Fitness – 12 Pull Ups | 24 Single Unders
Fitness Light – 12 Ring Rows | 24 Single Unders

B. For Time – *10 Minute Time Cap
25 Thrusters
20 T2B
15 Bar Facing Burpees
20 T2B
25 Thrusters

RX & Performance – @ 95/65
Fitness – @75/55 & T2B
Fitness Light – @65/45 (Training Bar) & KTC

Warlock Weightlifting:
A. Snatch from Power Position – 60%x2, 65%x2, 70%x1x5
B. Power Clean & Jerk – 60%x1+1×5
C. Yoke Carry – 3 x 50Ft
D. Planks – 3 x 60sec

Monday March 19, 2018

“The distance between your dreams and reality is called action. What are you doing today that brings you closer to your goals?”

A. 18.4 Redo

or

A. AMRAP 9
10 Calorie Row
15 Push Ups
20 Kettle bell swings

B. EMOM 9
Min 1: 15/12 Cal Bike
Min 2: 15 KB Deadlifts @ 53/35
Min 3: 15 Burpees

Warlock Weightlifting:
A. Snatch – 70%x1, 75%x1, 80%x1, 85%x1x3
B. Clean & Jerk – 70%x1+1, 75%x1+1, 80%x1+1, 85%x1+1
C. Clean Pull – 85%x2, 90%x2, 95%x2
D. Back Squat – 70%x2, 80%x2, 85%x2

Warlock CrossFit – 6 Week Challenge

Sign Up Link: Click Here

We all know how CrossFit has changed your life for the better. We also all have friends that we’ve been wanting to get on the CrossFit bandwagon. Here’s their chance with the Warlock 6 Week Challenge. If you have friends or know someone that would benefit from this please don’t hesitate to let them know. You can even shoot me an email about them E@WarlockAthletics.com, have them call 845.406.4356 or they can stop in. Thanks for spreading the word!

Challenge Date: April 2 – May 10
Class Times: 5:30 am, 9 am or 7 pm
Days: Monday / Tuesday / Thursdays
Cost: $250

 

 

Sunday March 18, 2018

“How you do anything is how you do everything.”

If you need to test or redo 18.4 we will be running heats at 10:30, 11 and 11:30.

Open Gym WOD
A. 5-4-3-2-1 Hang Power Cleans

B. AMRAP 10
10 Hang Power Cleans
20 Abmat Sit Ups
40 Double Unders

RX @ 135/95
Scaled @ 95/65 | 80 Single Unders

Saturday March 17, 2018

“Practice. We don’t do it often enough. It’s not fun to practice and it takes serious discipline to focus on what you’re doing so you get better. If you want to get better put your ego aside and start practicing more instead of competing. ”

A. Practice:
10 Minutes practicing positions for handstand push ups
or
10 Minutes practicing handstand walks

B. 16 Minute EMOM
Min 1: 40 Second Bike
Min 2: 40 second Handstand Push Ups
Min 3: 40 Second Bike
Min 4: 40 second Handstand walk practice

A. Snatch – HS
B. Clean & Jerk – 70%x1+1, 75%x1+1, 80%x1+1, 85%x1+1, 90%x1+1
C. Front Squat – 70%x2, 80%x1, 85%x1, 90%x1
D. 50 T2B / 50 Sit Ups

Friday Night Lights 18.4 Sponsored by Kingsview Assest Management


Premier Sponsor – Kingsview Assest Management
Hospitality – Cafe Deliicious

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.

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!

Heat 1 5:35
CJ
Gary
Joe Natonio
Stiesel
Tim S
Randi
Lisa K.
Michelle L

Heat 2 5:55
Jamie F.
Brad
Tim Boland
Kyle R.
Sondra
Michele T.
Cristy

Heat 3: 6:15
Karl Zeyher
Eric Kanterman
Dave Stewart
David S
Stephanie K.
Anita
Ana
Debbie Devlin

Heat 4: 6:35
Connor
Rommy
Greg
Sonny
Samn
Allison
Krysta

Heat 5: 6:55
Johnathan
Kevin
Jim
Quinby
Dawn
Melissa P
Sara

Heat 6: 7:15
Eric G
Drew P
Matt T.
Jose
Abbie
Vicky
Dr Stephanie
Kim C.

Heat 7:7:35
Darrell
Garrett
Marcus
Cory
Bri
Alissa
Karen S.
LewAnn

Heat 8: 7:55
Tommy C
Billy P.
Steven
Tim
Kathy L
Patty C
Sammy G

Heat 9: 8:15
Carlos
Brendan
Keith C
Lewis
Josh
Jennell

Heat 10: 8:35
Ashley
Heather
Sue
Val
Arket
Mario
Taft
Erik

A. For Time: 9 Minute Cap
RX
21-15-9
Deadlifts @ 225/155
Handstand Push-ups

then

21-15-9 Deadlifts @ 315/225
50 ft handstand walk after each round

Scaled
21-15-9
Deadlifts @ 135/95
Hand-release push-ups

then

21-15-9 Deadlifts @ 185/135
50 ft bear crawl after each round

 

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, new handstand push up standards 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 18.4. Any issues please don’t hesitate to let me know e@Warlockathletics.com

We take a lot into consideration for these workouts when planning heats i.e. weights, space, judges, distances, 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

18.2 & 18.3 Warlock Intramural Score Update

Other teams caught sleeping as One Snatch + Two Jerks takes commanding lead after stellar performance on 18.2 and 18.3!

Mother Thrusters – 77
Just the Kip – 94
One Snatch + Two jerks – 127
Booty and the Beast – 89

18.2 Spirit Points – Mother Thrusters – 1, Just the Kip – 3, One Snatch + Two Jerks – 5, Booty and the Beast 2

18.3 Spirit Points – Mother Thrusters – 2, Just The Kip – 1, One Snatch + Two Jerks – 3, Booty and the Beast 4

18.2 Performance of the Week (3 points) – Josh, Sara
18.2A Performance of the Week (3 points) – Christa, Lewis
18.3 Performance of the Week (3 points) – Sally, Ashley, Keith

18.2 (points)
RX – Erik, Josh, Keith, Cristy, Ashley, Kelly
Scaled – Jamie, Gray, Carlos, Kathy, Abbie, Debbie

18.2A
RX – Kyle, Erik, Keith, LewAnn, Cristy, Jules
Scaled – Gary, Tim, Eric, Randi, Michelle, Dawn

18.3
RX- Ashley, Cristy, Jules, Keith, Mario, Ryan
Scaled – Karen, Sue, Dr Stephanie, Matt, Poole, Jose

Thursday March 15, 2018

Tonight at 8 pm Dave Castro will announce 18.4 live on Games.CrossFit.com. Big thank you to our Friday Night Lights sponsors:

Premier Sponsor – Kingsview Assest Management (Max)
Hospitality – Cafe Deliicious (Bob and Joe)

Please email E@WarlockAthletics.com by 8 pm on Thursday march 15 at 8 pm. Heats will be up by 1 pm on Friday. Athlete briefing will be at 5 pm and the first heat will kick off at 5:30 pm.

“Reminder: Don’t give up. All of your hard work will pay off one day, stick with what you’re doing no matter how hard it fucking gets.”

A. 4 Rounds – Alternating Efforts
50M Sled push
250M Row

B. AMRAP 10
10 Burpee Box Jump Overs @ 24/20
10 Power Snatch @ 95/65

Warlock RX & Performance 24/20 | @ 95/65
Warlock Fitness @ 24/20 | 75/55
Warlock Fitness Light – @24/20 | 65/45

Open Peeps:
A. Easy 1000M Row
ROM WOD
Easy 1000M Row

Warlock Weightlifting:
A. Snatch – 70%x1, 75%x1, 80%x1, 73%x1, 78%x1, 83%x1, 75%x1, 80%x1, 85%x1
B. Snatch High-Pull – 85%x2x3
C. Box Jump – 3×3

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