Workout of the Day

My Why Wednesday

Nicole has been a member with Warlock since December of 2016. When we asked her “Hey Nicole why do you CrossFit?” She had this to share with us… “When I first started CrossFit it was just a way for me to get in shape before soccer season. Now, CrossFit has became a life style change.…

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Wednesday August 15, 2018

  “Wake up and go to work on yourself before you go to work for anyone else.” A. Front Squats 5@60%, 5@65%, 5@70%, 5@70+ B. “Game Time” – For Time: 15-12-9 Thrusters 21-15-9 Sumo Deadlift High Pull RX @ 135/95 Performance @ 115/75 Fitness @ 95/65 Fitness Light @ 75/55 Bonus: Back Squats 4 @…

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Tuesday August 14, 2018

“How much more pleasant this world would be if we magnified our blessings the way we magnify our disappointments” – John Wooden A. “Dark Side” – 5 Rounds 20/16 Cal Bike 3 Rope Climbs 6 Strict HSPU 9 DL 315/225 Performance: 20/16 Cal Bike | 3 Rope Climbs | 6 HSPU | 9 DL @…

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Monday August 13, 2018

“Big is not strong, strong is strong” – Lou A. Back Squats 5 @ 70% 5 @ 80% 2 @ 85% 3 @ 90% 1 @ 100% B. 15.3 – AMRAP 7 10 Power Snatches @ 75/55 3 Bar Muscle Ups Performance: 3 C2B / 3 Ring Dips Fitness: 3 Pull Ups / 3 Push…

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Sunday Funday August 12, 2018

“When you hand good people possibility, they do great things.” – Biz Stone A. Teams of 2 – Deadlifts – Build to a heavy triple (score is combined weight) B. “Dead Set” Teams of 2 – AMRAP 10 – 3 Synchronized lateral Burpee over the barbell 3 Synchronized Deadlifts 6 Synchronized lateral Burpees over the…

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Saturday August 11, 2018

“Excellence is the gradual result of always wanting to do better.” – Pat Riley A. Double Trouble – Teams of 2 300 Double Unders 50 T2B 100 Hang Power Cleans @ 185/115 50 T2B 300 Double Unders

Friday August 10, 2018

“Winning takes talent. To repeat it takes character” – John Wooden A. 3 Touch and Go Clean and Jerk EMOM x 8 B. Karabel – 10 Rounds For Time: 15 Wallball @ 20/14 3 Power Snatches @ 135/95 *Time Cap 17 Minutes

Thursday August 9, 2018

“You will become clever through your mistakes” – German Proverb A. “Mantra” – 5 Rounds 50 Ft Sled Pull (AHAP) 100 Ft Farmers Carry 30 Sit Ups 30 Push Ups

Wednesday August 8, 2018

“Recovery, Sleep, Nutrition, Training, Mindset. Which one gives your the biggest opportunity to see improvement?” A. Front Squat 5 @ 60,65,70, 70% B. For Time: 35 Unbroken Thrusters, 1 Minute Rest 35 Burpee Box Jump overs, 2 Minute rest 27 Unbroken Thrusters, 1 Minute rest 27 Burpee Box jump overs 2 Minute rest 19 Unbroken…

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Tuesday August 7, 2018

“Focus on what you can control and forget everything else” A. Push Press 5×5 B. “Broken Clocks” AMRAP 15 5 Hang Power Cleans @ 205/145 10 T2B 200M Run Performance: @ 165/115 Fitness: @ 115/75 | Knee’s to Elbows Fitness Light: 95/65 | Knee’s to Chest A. Pendlay Row: 5×12 @ 60% of 1 RM…

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