Warlock CrossFit Re-Opening Plan

Month: February 2015

#118 Tuesday 2.17.2015

A. Squat Clean: 1 Every 30 seconds for 10 minutes B. 4 Rounds 1 Minute rest in between rounds 12 Deadlifts @ 135 / 95 12 Power Cleans @ 135 / 95 12 S2OH 135 / 95 *Bonus* 3 Max Effort Hollow Holds  

#117 Monday 2.16.2015

A. 7×5 Backsquat (5-10 lbs heavier than Tuesday Feb 3, 2015) B. 15-12-9 Thrusters @ 100 / 65 C2B Pull ups Burpees *Bonus 300 Double Unders for time. 10 sit ups every time you break from double unders / mess up.  

#116 Sunday 2.15.2015

A. 10×1 – Push Press, Push Jerk, Split Jerk B. 12 Minute AMRAP 10 HRPU 10 T2B 10 Hang Power Clean (HPC) @ 135 / 95 20 HRPU 20 T2B 10 HPC @ 135 / 95 30 HRPU 30 T2B 10 HPC @135 / 95 40, 40, 10 – 50, 50,10 etc *Bonus – 4x300m […]

#115 Saturday *Valentines Day Partner WOD* 2.14.2015

A. 15 Minutes to find a 1 RM Clean and Jerk – 1 bar per team – Combined weight successfully lifted is total score B. 10 Minute AMRAP – Partner WOD – All movements must be synchronized 20 Burpees 20 Wallball 20/14 20 Pull ups 20 Front Squats @ 135 / 95  

#113 Thursday 2.12.2014

A. 3 Minute AMRAP 10 HRPU 30 Double Unders B. 9×3 Front Squat (10 lbs heavier than Monday) C. 18 Minute EMOM 1. 8 C2B Pull Ups 2. 10 Pistols / Pistol practice 3. 12 KB Swings 53/35

#112 Wednesday 2.11.2015

A. 8×1 Snatches EMOM B. Open Workout 14.4 60 Calorie Row 50 T2B 40 Wallball @ 20/14 30 Cleans @ 135 / 95 20 Muscle Ups

#111 Tuesday 2.10.2015

A. 3 Minute AMRAP Burpees B. 13 Minutes to work up to a heavy snatch balance C.For Time: 20 – 15 – 10 – 5 Deadlifts @ 225 / 155 Boxjumps 30/24

#110 Monday 2.9.2015

A. 7×5 Front Squat (+10 from January 26) B. 10 Minute AMRAP Ascending Ladder 3,6,9,12,15 etc Clean and Jerk @ 135 / 95 Bar facing burpees   *Bonus* – 50 ring dips for time

#109 Sunday 2.8.2015

A. 7×2 Push Jerk B. 5 Rounds for time (18 Minute Cap) 13 Thrusters @ 95 / 65 13 T2B *Bonus* 1000M row