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Warlock CrossFit Re-Opening Plan

Month: January 2015

#81 Sunday Funday 1.11.2015

A. 8×2 Snatch EMOM B. Partner WOD 200 G2OH 45/25 – 12 Minute time cap * In order for G2OH’s to count the other partner must be completing double unders. * You must switch every time the other partner stops doing double unders / messes up. * 5 seconds will be added for every rep […]

#79 Friday 1.9.2015

A. 9×3 Backsquat (5-10 lbs heavier than Wednesday) B. Max Effort – 1 Minute of rest in between rounds 2 Rounds 1 Minute – Boxjumps 20″ 1 Minute – Burpees 1 Minute – S2OH @115 / 75 1 Minute – Clean @ 135 / 95 1 Minute – Deadlift @ 225/155

#78 Thursday 1.8.2014

10×1 Jerk Complex – Push Jerk / Split Jerk B. For Time: 17 Minute Time Cap 1000M Row 40 Wallball 20/14 30 KB Swings @53/35 20 Ring Dips 2 Minutes Rest 40 Wallball 20/14 30 KB Swings @53/35 20 Ring Dips

#77 Wednesday 1.7.2015

A. 8×4 back squats  (10 lbs heavier than Monday 7×5 – same weight across) B. EMOM 16 Minutes Odd: 7 Deadlifts Even: 45 Double Unders    

#76 Tuesday 1.6.2015

There will be NO 6:30 am or 7:30 am class because we are having a breakfast for the Dutchess County Regional Chamber of Commerce at Warlock Athletics.  A. 1 Snatch every :30 Seconds for 7 minutes B. Fran 21-15-9 Thrusters @95/65 Pull Ups C. 10 Minutes to find a 3RM Clean

#75 Monday 1.5.2015

A. 7×5 Backsquats @ 50 % of your 1RM (We will be building upon this every week for the next 8 weeks. Same weight across) B. EMOM for 15 Minutes 1. 3 Cleans @ 75% of your 1 RM 2. 35 Second Plank 3. 10 T2B

#74 Sunday 1.4.2015

Class at 11 AM is a rowing Seminar with US National Team Member Kyle Peabody. Want to step up your erg game? Come learn how to be more effective, meet an awesome athlete and get tips from one of the best! This event is for members only.  Speak with Erik if you are interested in […]

#73 Saturday 1.3.2015

A. 1RM Clean B. For Time: 25 Hang Power Cleans @ 95/65 25 Power Snatches @ 95/65 25 Shoulder to OverHead @ 95 /65 25 Overhead Squats @ 95/65 5 Hand Release Push Ups EMOM