Workout of the Day

Wednesday March 14, 2018

“There is no space for complacency.”

Click Here to view the pictures from 18.2

A. On The Every 90 Seconds x 8
odd: 3 Hang Power Cleans (climbing)
even: 4 Turkish Get Ups

B. EMOM x 16
Min 1: 10 Unbroken Deadlifts @ Hang Power Clean Weight
Min 2: 15/12 Cal Bike
Min 3: 14 Russian KB Swings @ 70/53
Min 4: 40 Second Hollow Hold with PVC

Warlock Weightlifting:
1. Clean & Jerk (% of HS; work up past first HS if possible) – HS, 85%x1+1, 90%x1+1, 95%x1+1, HS
2. Clean Pull – 90%x2, 95%x2, 100%x2, 103%x2, 106%x2, 109%x1, 112%x1, 115%x1
3. Front Squat – 70%x2, 75%x2, 80%x2x2

Warlock Athletics Launches Youth Academy Ages 9-12

We’re excited to announce the launch of Warlock Athletic Academy for ages 9-12 starting Monday April 2, 2018

Warlock Athletic Academy! Where Youth Athletes Get Stronger, Faster and Better. Our goal is simple – to help you (or your child) become a better athlete. We focus on compound lifts and movements that result in stronger, more explosive athletes. We take the time to teach our athletes lifting basic strength and conditioning, play games and focus on movement patterns.This will help them understand how they move and how they can improve their movement to become stronger, faster and more explosive.

To Sign Up: Click Here

More Information visit The Kids Athletic Academy Tab or email E@WarlockAthletics.com

When: Monday / Wednesday / Friday
Start: Monday April 2, 2018
Time: 5-6 pm
Cost: $115 Per month

Space is limited.

Tuesday March 13, 2018

“You will become clever through your mistakes”

A. 5×3 Front Squats

B. AMRAP 3
15 Thrusters @ 135/95
15 C2B
AMRAP Cal Row

AMRAP 3
18 Thrusters @ 95/65
18 C2B
AMRAP Cal Row

AMRAP 3
21 Thrusters @ 75/55
21 C2B
AMRAP Cal Row

*3 Minutes rest between Rounds

Performance @115/75 | 95/65 | 75/55 – C2B
Fitness @95/65 | 75/55 | 65/45 – Pull Ups
Fitness Light @75/55 | 65/45 | 45/35 – Ring Rows

Warlock Weightlifting:
1. Clean & Jerk – 70%x1+1, 75%x1+1, 80%x1+1, 73%x1+1, 78%x1+1, 83%x1+1, 75%x1+1, 80%x1+1, 85%x1+1
2. Clean Pull – 85%x2x3
3. Box Jump – 3×3
4. 12 Cal Row x 5 1:1 Work to rest

Monday March 12, 2018


Happy Birthday Sara! 🙂

A. 2 Rounds For Time:
100 Double Unders
20 OHS @ 115/80
100 Double Unders
12 Ring Muscle Ups
100 Double Unders
20 DB Snatches @50/35
100 Double Unders
12 Bar Muscle Ups

*14 Minute Cap
*Scores are due by 8 pm tonight.

or

A. AMRAP 14
10 Burpees
20 KB Swings @ 53/35
10 Burpees
20 KB Thrusters (10 per side) @ 53/35

Warlock Weightlifting:
A. Snatch (% of HS; work up past first HS if possible) – HS, 85%x1, 90%x1, 95%x1, HS
B. Snatch Pull – 90%x2, 95%x2, 100%x2, 103%x2, 109%x1, 112%x1, 115%x1
C. Back Squat (% of HS) – HS, 90%x2
D. Front Leaning Rest 5×1 Minute (30 seconds rest per round)

Sunday March 11, 2018

We will have Open Gym from 10-12 noon today. Heats for 18.3 will be at 10:30, 10:50 and 11:30.

Open Gym WOD:
21-18-15-12-9-6-3
Cal Row
KB Swings @ 53/35

Saturday March 10, 2018

“Anything I come across that feels impossible, I probably need to take a second look.”

A. Teams of 3 – AMRAP 30
75/50 Cal Assault Bike
75 Wallball @ 20/14
50 Power Cleans @ 115/85

* Add 20/10 to the barbell each round

Warlock Fitness and Fitness Light
75/50 Cal Assault Bike
75 Wallball @ 14/10
50 Power Cleans @75/55

* Add 20/10 to the barbell each round

*Recovery Piece
20 Minute Light Bike or Row –
On the 2,6,10,14,18 – 10 HSPU
On the 4,8,12,16,20 – 12 GHDSU

Warlock Weightlifting:
A. Snatch (% of HS) – HS, 70%x2, 80%x2
B. Clean & Jerk (% of HS) – HSx1+1, 75%x2+1×2
C. Front Squat (% of HS) – HS, 85%x1, 90%x1, 95%x1
D. For Time: 30 T2B, 30 GHDSU, 30 Sit Ups

Friday Night Lights 18.3 @ Warlock Presented By Major Abstract Corp

Premier Sponsor – Major Abstract Corporation
Hospitality – Jeanie Bean Deli

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.

A. 18.3 – 2 Rounds
100 Double Unders
20 OHS @ 115/80
100 Double Unders
12 Ring Muscle Ups
100 Double Unders
20 DB Snatches @ 50/35
100 Double Unders
12 Bar Muscle Ups

*14 Minute Time Cap

Scaled – 2 Rounds
100 Single Unders
20 OHS @ 45/20
100 Single Unders
12 Pull Ups
100 Single Unders
20 DB Snatches @ 35/20
100 Single Unders
12 Pull Ups

* 14 Minute time Cap

Heat 1 5:30
Cristy – Mario
Kelly – Arket
Kathy – Val
Michelle L. – Greg
David Stratenhausen – Lew
Jamie – Heather
Tim B. – Ashley
Maximus – Mike

Heat 2 5:50
Michelle R. – CJ
Amy – Mario
Ana – Kyle
Christa – Heather
Jason. – Val
Stiesel – Ashley
Rommy – Greg
Brendan – Lew

Heat 3 6:10
Debbie D – Cristy
Miriam – Arket
Samn – Karen
Sherry – Mario
Lil Andrew P. – Greg
Connor – Val
Matt C – Lew
Darrell – Heather

Heat 4 6:30
Lisa – Arket
Anita – Mike
Sally – Greg
Kim – JoJo
Brad – Tim
Curt – K. Rancourt
Joe P. – Heather
Nick B – Ashley

Heat 5 6:50
Vienna – K. Rancourt
Jennell – Cristy
Marjorie – Ashley
Stephanie K – Lew
Sonny -Tim
Tim S. – Heather
Karl – Mario
Eric K – Jim

Heat 6 7:10
Marina – Lew
Fiona – Val
Alissa – Cristy
Vicky – Mike
Drew P. – Tim
Matt T – Karen
Russ T – Ashley
Dave Stewart – Greg

Heat 7 7:30
Stephanie M. – Cristy
Sue S. – Greg
Jill B. – Mario
Bri – Mike
Kevin – Arket
Jose – Heather
Billy P – Tim

Heat 8 7:50
Sara – Mario
Krysta – Tim
Lindsay – Cristy
Karen – Heather
Keith C – Greg
Lewis – Ashley
Kyle R – Val
Jim Cahill – Lew

Heat 9 8:10
Michele T. -Tim
Maddy – Cristy
Patty C – Heather
Marcus – Greg
Cory – Ashley
Josh – Mario

Heat 10 8:30
Jules – Krysta
Keith K – K. Rancourt
Steven R – Jim C.
Zach C – Karen
Johnathan S. – Lewis
Joey N. – TBD

Heat 11 8:50
Ashley – Jim
Heather – Karen
Lew – Jojo
Val – K. Rancourt
Mario – Cristy
Arket – Lewis
Greg – Tim
Taft – krysta

Heats will be posted by 1 pm on Friday. Athlete briefing is at 5 pm. First heat is set to kick off at 5:30 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 encourage. Feel free to pick our brains on the workout and strategy. Overall this workout. will come down to consistency. Focus on what you can control, have fun and we’ll see you guys tonight for 18.3 Remember 10 spirit points are on the line each week. 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, 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

Thursday March 8, 2018

Tonight at 8 pm Dave Castro will announce 18.3 live on Games.CrossFit.com. Big thank you to our Friday Night Lights Sponsors:

Premier Sponsor – Major Abstract Corporation
Hospitality – Jeanie Bean Deli

If you are:
1. Signed up and not going to workout during Friday Night Lights
2. Are a drop in

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

A. Open Peeps – ROM WOD

Non-Open Peeps
A. 3×5 Back Squats

B. EMOM x 17
Min 1: Burpees
Min 2: KB Swings
Min 3: Cal Row
Min 4: Rest

Score is total reps

Warlock Weightlifting:
1. Snatch – 70%x1, 75%x1, 80%x1, 70%x1, 75%x1, 80%x1, 70%x1, 75%x1, 80%x1
2. Snatch High-Pull – 80%x3x4
3. Box Jump – 4×3

Wednesday March 7, 2018

“It always seems impossible until it’s done.”

– Training day for Open peeps

A. EMOM x 8
Min 1: 10 Deadlifts @ 225/155
Min 2: 10 T2B

B. 5 Rounds For Time:
10 Power Cleans @ 145/100
10 HSPU

Warlock Weightlifting:
Clean & Jerk (% of HS; work up past first HS if possible) – HS, 85%x1+1, 90%x1+1, 95%x1+1, HS
Clean Pull – 85%x3, 90%x3, 95%x2, 98%x2, 101%x2, 104%x1, 107%x1, 110%x1
Front Squat – 70%x3, 75%x3x3

Tuesday March 6, 2018

Every food purchase you make is a decision for what type of world you want to live in.

A. EMOM x8
Odd: 5 Muscle Ups
Even: 5,4,3,2,1 Power Clean

B. AMRAP 4
27 Thrusters @ 95/65
27 Boxjumps up and over @ 24/20
AMRAP Double Unders

AMRAP 4
21 Thrusters @ 115/75
21 Boxjumps up and over @24/20
AMRAP Double Unders

AMRAP 4
15 Thrusters @ 135/95
15 Boxjumps up and over @ 24/20
AMRAP Double Unders

*Score is Double Unders
* 4 Minutes Rest in between Rounds

RX and Performance – 95/65 | 115/75 | 135/95
Fitness – 75/55 | 95/65 | 115/75
Fitness Light – 45/35 | 65/45 | 75/55 | Step Ups @ 20

*Bonus*
2 Rounds – 40 Sit Ups / 40 Second L Sit / 4 Rope Climbs

Warlock Weightlifting:
1. Clean & Jerk – 70%x1+1, 75%x1+1, 80%x1+1, 70%x1+1, 75%x1+1, 80%x1+1, 70%x1+1, 75%x1+1, 80%x1+1
2. Clean Pull – 80%x3x4
3. Box Jump – 4×3
4. EMOM 8 – 8 Cal Bike then Max Effort Sit Ups. Score is sit ups

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