Month: November 2019

Saturday November 30, 2019

“Only a man who knows what it’s like to be defeated, can reach down to the bottom of his soul with the extra ounce of power to win, when the match is even.” – Muhammed Ali Strength: On The Every 2 Min x 5 3 Push Presses + 3 Push Jerks (start at 55% and […]

Friday November 29, 2019

Click Here for Black Friday Sales starting on Friday Classes are at 7:45 and 9 am. Primer: 3 Rounds: 60s Shuttle Run | 60s PVC Good Mornings 3 Rounds: 30s Slow Wall Squats | 30s Ring Rows | 30s Overhead Circles Strength: Tempo DL. 7×1 5s Up | 5s Down Sets 1-4: 45,50,55,60% Sets 5-7 […]

Thursday November 28, 2019

We hope you have a great Thanksgiving and enjoy spending the day with family and friends. I’m super grateful to have every single one of you as a member of Warlock CrossFit. You guys train your asses off and I can’t thank you enough for giving your absolutely best effort everyday! We will be hosting […]

Wednesday November 27, 2019

When asked, You don’t fall on the ground and breathe heavy after a CrossFit workout? “No. When animals surrender they go lying on their back. I never go lying on my back. It’s a sign of weakness and surrendering. Never lying on my back.” – Mikko Salo, 2009 CrossFit Games Champion Primer: 30s Walk Outs […]

Tuesday November 26, 2019

“You can either await the picture perfect moment, or you can get outside and create it.” Power Clean Complex – On The 2 Min x 5 3 Position Pause Power Clean (low hang, High Hang, Catch Position) + 1 Power Clean @ 57%, 60%, 63% x 3 WOD: Snack Bar – 3 Rounds 400M Run […]

Monday November 25, 2019

“If you can’t breathe, you don’t know they position. In other words, if you can’t breathe in a given position, you haven’t mastered it.” Primer: 12 Single KB Lunges | 20s Hollow Hold | 200 Ft Single KB Farmers Carry Strength: Back Squats – Build to a Heavy Set Of 5 5 Reps @ 50% […]

Sunday November 24, 2019

“Mindset is what separates the best from the rest” Strength: Alternating Effort x 4 rounds 5 Pause Pendlay Row 3 Pause Bench Press WOD: AMRAP 18 – teams of 2 5 Power Cleans @ 135/95 9 Push Ups 7 Box Jumps @ 24/20 Teams of 2. Switch once the round is complete.

Saturday November 23, 2019

Happy Birthday Heather “Stay In Your Lane” Primer: 8x On The Min Odd: BB Warm Up Even: Body Weight Movement Strength: 6 x On The 1:30 1 High Hang Power Snatch 1 Hang Power Snatch 1 Low Hang Power Snatch 1 Power Snatch WOD: “Smash Mouth” – 3 Rounds 400M Run 4 x 7 Thrusters […]

Friday November 22, 2019

“Training is something that should be enjoyed” – Pavel Primer: 3 x 30s Each Spiderman and Reach Cossack Squats Waiter Squats Russian KB Swings Strength: Tempo Front Squats: OTM x 9 Tempo: 5s Down | 2s Pause | Speed Out of Bottom WOD: “Singled Out” – 3 Rounds Min 1: Wallball @ 20/14 Min 2: […]

Thursday November 21, 2019

“What good is a corvette with only first gear?” – Louie Shoulder Recovery: Theraband Protocol AMRAP 14 For Quality (No Score) 10 Supine Snow Angels 8 1 Arm High Pull (Each Arm) 6 Wall Walks 30s Bike WOD: “Old MacDonald” – AMRAP 20 – Teams of 2 Partner 1: 30 Abmat Sit Ups | 200 […]