Workout of the Day

Thursday May 16, 2019

“Don’t Rush. Strength is earned by hard work and sweat” – Louie Primer: 2 Rounds 2 Minute Bike | 10 Single Leg Deadlifts | 20 Banded Good Mornings | Active Spiderman Strength: Alternating Efforts x 4 Rounds odd: 5 Deadlifts even: 5 Pendlay Row Conditionings: EMOM x 12 Min 1: Farmers Carry (10 Ft =…

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Wednesday May 15, 2019

“If you accept the obstacle and work with what you’re given, an alternative will present itself.” – Marcus Aurelius Primer: Theraband Protocol 3 Rounds: 30 Seconds of the following: Active Spiderman | Strict Pull Ups | Ring Dips | Overhead Squats | Arch to Hollow to V-Up Technique: 3 x Pause Hang Power Snatch +…

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Tuesday May 14, 2019

“The way to get started is to quit talking and begin doing.” – Walt Disney Primer: Theraband Protocol 3 Round: 20 Second Plate Jumps | 30 Second OHS | 30 Sec of Single Leg Deadlifts | 20M Crab Walk Skill: 2×20 Single Leg Box Step ups BB In Front Rack (10 Per side) | HS…

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Monday May 13, 2019

“There is no space for complacency.” Primer: 3 Rounds: 1 Minute Bike | 30 Second Lunges | 30 Second Developing Country Squat Skill: 2×5 Tempo Squats | 10 Scap Pull Ups | Ankle Mobility Work Strength: Back Squats – Find A Heavy Single 2×10 @ 50 and 55% Conditioning “Route 77”- AMRAP 10 55 Double…

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Sunday May 12, 2019

Happy Mothers Day to all the Badass Warlock Moms! Primer: 3 Rounds: Partner 1: 1 Minute Row | Partner 2: 1 Minute KB Good Mornings Partner 1: 1 Min KB GM’s | Partner 2: 1 Minute Row Partner 1 and 2: 1 Minute of Lizard Pose Partner 1 and 2: 45 Seconds of Synchro Air…

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Saturday May 11, 2019

“Think about it this way: If you break a max by 5 pounds a month, that’s 60 pounds a year. If you keep doing that, you’re going to be a bad dude,” – Louie Simmons Primer: 2 Rounds: 400M Run | 30 Second Samson Stretch | 30 Second Crab Walk | 30 Second Pause Front…

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Friday May 10, 2019

Congratulations to CJ and Cristy on an awesome Masters Qualifier Weekend! Cristy Finished 79th in the world in the 40-44 division after battling an injury which included 8 stitches on Friday. Congratulations to CJ who finished 8th in the world AND will be making a trip to Madison for the 2019 CrossFit Games to compete…

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Thursday May 9, 2019

“The Two things in life you are in total control over, are your attitude and your effort.” – Billy Cox Primer: 3 Rounds: 1 Minute Bike | 20 Sec plate DL | 20 Sec Ground 2 Overhead | 20 Second Overhead Lunges | Technique: 3x 3 Hang Squat Cleans + 3 Sots Presses from front…

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Wednesday May 8, 2019

“When it feels scary to jump, that is exactly when you jump, otherwise you end up staying int he same place your whole life.” Primer: Theraband Protocol 3 Rounds: 30 Seconds of the following Samson Stretch | Strict Pull Ups | Ring Dips | Overhead Squats | Arch to Hollow to V-Up Technique: 3 x…

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Tuesday May 7, 2019

“No matter where you star, how you finish is on you.” Primer: 3 Rounds: 20 Sec Plate Jumps | 30 Sec Overhead Squats | 30 Sec Single Leg Deadlifts | 20M Crab Walk Skill: 3×10 Single Leg Box Step ups BB in Front Rack (5 Per side) | 45-60 Seconds of Double or Triple Under…

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