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Warlock CrossFit Re-Opening Plan

Month: February 2015

#108 Saturday 2.7.2015

From 10-11 AM we’ll have Laura Smith from Brandi Nichole’s in the house with FREE chair massage for members. To sign up visit here A. EMOM 7 Minutes 7 Cleans Touch and Go at 60-70 percent of your 1 RM B. 14 Minute AMRAP 60 KB Swings 53/35 40 Wallball 20/14 20 Deadlifts @ 275/185

#107 Friday 2.6.2015

A. 9×3 Backsquat (10 lb heavier than Tuesday) B. EMOM 15 Minutes A. 6 HSPU B. :40 Second Plank C. 14 Burpees *Bonus* 3 Rounds Max Effort Bench Press @ Body Weight

#106 Thursday 2.5.2015

A. 3 Minute AMRAP 10 Box Jumps 24/20 10 Wallball B. 1 Snatch every :30 for 8 Minutes C. 12 Minute AMRAP 3 Thrusters @115 / 75 1 Round of Cindy 6 Thrusters @ 115 / 75 1 Round of Cindy 9 Thrusters @ 115/75 1 Round of Cindy 12 Thrusters @ 115/75 1 Round […]

#105 Wednesday 2.4.2015

A. EMOM 10 Minutes 5 Overhead Squats 10 Kettle Bell Swings @ 53 / 35 B. 10,8,6,4,2 for time Power Clean @ 135 / 95 C2B Pull ups *Bonus* 3 Minute AMRAP of Double Unders

#104 Tuesday 2.3.2015

A. 7×5 Back Squats (10 lbs heavier than January 19) B. EMOM add 10/5 lbs each minute until failure 5 Deadlifts @ 225 / 155 10 T2B 3 Minute Rest 3 Minute AMRAP Wallball *Bonus Work* – 75 Calorie Row for time*

#103 Monday 2.2.2015

We are closed today because of the snow. Here is your WOD. Now go put your functional fitness to good use! A. Shovel a neighbors drive way before shoveling your own! B. Outside In The Snow, For Time. 25 Burpee Broad Jumps 15 Snow Angels (Must Stand up after each angel) 50 Tuck Jumps C. When […]