“Be fearful of mediocrity” A. Alternating Efforts: 4×10 DB OHS 4×20 Overhead DB Lunges B. For Time: 400M Run 30 V-Ups 40 Russian KBS @ 70/44 30 V-ups 400m Run Extra 5 x:30 Bike, :90 Rest Warlock Weightlifting: Crossover Activation Technique Primer: Muscle Snatch + Push Jerk in Snatch – 3 x (3+3) (light) 1. […]
“Motivation comes from looking at the things you want and realizing what it takes to get it.” A. 3 x 1-5 Power Snatch, EMOM B. 3 Rounds 40 Wall Ball @20/14 30 Box Jumps @24/20 20 Power Cleans @135/95 Extra 3 x 15 Double KB Front Rack Squats 3 x 20 GHD Situps 3 x […]
We’ll be moving into the new Warlock CrossFit and working out there starting Monday June 5, 2017. We’ve had a lot of people ask on how they can help with the move. If you are interested and want to help just show up at any time during this week and we’ll have something you can […]
Heats go off at 8:00, 8:30, and 9:00 am For Time: 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28, 2005. This workout was one of Mike’s favorites and he’d name […]
“Day in and day out many CrossFitters meticulously track their macronutrients, lifts, workout times, etc. Apply this same discipline to tracking how you spend your most precious resource: Time. At the end of each hour make a quick note about how you used the last 60 minutes. If you do this for 2 weeks you […]
“I just ran a thee-minute mile but it was only half a mile” (on poor range of motion) – Greg Glassman A. Back Squat – 5 x 5, Across B. 5 Rounds 30 KB Swings @ 53.35 20 Pullups 10 Jerks @ 155/105 Warlock Weightlifting: Recovery – Graston Work / ROMWOD / Light Row or […]
“Don’t eat anything with a label on it.” – Greg Glassman A. 7 x 1 Clean B. 50-40-30-20-10 reps for time of: Wall-ball shots, 20/14 Sit-Ups Bonus 1. Flight Simulator Simulator – 10 Unbroken Sets of 25 Double Unders, AFAFP (As fast as fucking possible) 2. Tabata Pistols Warlock Weightlifting: Crossover Activations Technique Primer: Muscle […]
“The adversity inside the gym is easy. It’s the adversity outside of the gym that we’re preparing you to handle.” A. Every 5:00 for 5 Sets 400m Run 12 Deadlifts @ 155/105 9 Hang Power Cleans @155/105 6 Push Jerks @ 155/105 Bonus 1. 5 x 10 dbl KB Step Ups 2. 5 x 5 […]
“Eat real food, not too much, mostly plants. Done.” A. Every 2:00, alternating efforts 5 x 8 DB Bench Press 5 x 8 Strict T2B B. For Time 750m Row 50 DB Snatches @ 50.35 25 Box Jumps Overs @ 30.24 Bonus 1. 5 x 4 Strict HSPU 2. 5 x 8 Supinated Row 3. […]