Warlock CrossFit Re-Opening Plan

Month: March 2015

#159 Monday 3.30.2015

A. 12 Minutes to find a 1RM Front Squat Festivus WOD 2 B. With a Running Clock 0-2 Minutes: Max Front Squats in 2 Minutes @ 135/95 – 95/65 2-4 Minutes: Rest 4-10 Minutes:  6 Power Cleans @ 135/95 – 95/65 6 Burpees over the Bar C. GHD Demo

#158 SUNDAY FUNDAY 3.29.2015

Sunday Funday Partner WOD! Teams of two: A. 10 Minutes to find a 2RM Hang Squat Clean. 1 Barbell *Combined weight is your score B. 20 Minute AMRAP 2000m Row (Must rotate every 500m) With the remaining time complete AMRAP Relay Style 5 Power Cleans @ 135/95 10 Push Ups 15 Air Squats *Row time […]

#157 Saturday 3.28.2015

A. 10 Min EMOM 7 Deadlifts 7 Wallball 20/14 B. 9 Minute AMRAP Ascending Ladder 3,6,9,12,15 etc KB Swings @ 53/35 Burpees Open Athletes:  Rowing 4 x 5 Minutes on 3 minutes off. Conversational Pace.  

#156 Friday 3.27.2015

15.5 27-21-15-9 reps for time of: Row (calories) Thrusters RX M 95 lb.  F 65 lb. Scaled M 65 lb. F 45 lb. Our last Friday Night Lights of the 2015 Open will be Friday March 27, 2015 @ 6 pm. We’re exciting to complete this one final workout after five grueling weeks of competition, dedication, […]

#155 Thursday 3.26.2015

A. 5×5 Front Squat @ 50-65% of your 1RM (Keep it light and quick) B. 16 Minute EMOM 1. 6 Thrusters @ 95 / 65 2. 8 Burpees 3. 10 Box jumps  24/20 4. 12 Cal Row *Bonus* Tell, text, call a friend or family member about the CrossFit open and that you want them […]

#154 Wednesday 3.25.2015

A. 3 Minute AMRAP 5 Pull Ups 10 Push Ups 15 AirSquats B. 10 Minutes to work on Handstand Push Ups / Handstand Walks / Wall Walks C. 4 Rounds 1 Minute Max Effort Clean (65, 70, 75, 80 percent) 1 Minute Rest 1 Minute Max Effort Overhead Squats @ 95 / 65 1 Minute […]

#153 Tuesday 3.24.2015

A. 10 Minute EMOM Odd: 5 Strict Press Even: 30 Double Unders B. 15-12-9 Wallball 20/14 T2B 5 Minute Rest 15-12-9 Deadlifts @ 225/155 Pull Ups