Warlock CrossFit Re-Opening Plan

Month: June 2015

#234 Sunday Funday 6.14.2015

Partner WOD A. 15 Minutes to find a 5RM Backsquat (Combined weight is your score) B.  For Time (One person working at a time. 25 Minute Time Cap) 50,40,30,20,10  of Wallball 20/14 KB Swings @53/35 Then 50,40,30,20,10 of Thrusters @ 75 / 55 Boxjumps 20″  

#233 Saturday 6.13.2015

A. 20 Minutes to find a 1RM Clean and Jerk B. The Chief 5 x 3 Minute AMRAP 3 Power Cleans @135 / 95 6 Push Ups 9 Air Squats Rest 1 Minute

#232 Friday 6.12.2015

A. 5×3 Deadlift B. 5 Rounds (90 second rest after each round) 30 Double Unders 20 Burpees Over Bar 10 Deadlifts @ 245 / 155

#230 Wednesday 6.10.2015

A. Option 1 – 7×3 Backsquat Option 2 – You have 15 Minutes to achieve your 6 week goal. B.  For Time: 800m Run 50-35-20 OH Lunges with Plate 45/25 G2OH 45/25 800M Run  

#229 Tuesday 6.9.2015

A. 8×1 Clean and Jerk EMOM B. FRAN 21-15-9 Thrusters @ 95 / 65 Pull ups C. 1000 – 2000 m Row at Conversational Pace

#228 Monday 6.8.2015

A. Tabata 8 Rounds Sit Ups / HRPU B. 6×3 OHS C. 18 Minute EMOM 12 KB Swings @ 53 / 35 10 Boxjumps Up and Over @ 24/20 8 Deadlifts @ 185 / 135

#228 Sunday Funday 6.7.2015

*Attention* There Is No Yoga on Saturday June 6, 2015 A. Teams of 3 3000M Row – Switch Every 250m B. Teams of 3 AMRAP 7 Minutes 50 Thrusters @ 75 / 55 50 Thrusters @ 95 / 65 AMRAP Thrusters @ 115 / 75 3 Minute Rest AMRAP 7 Minutes 50 Power Cleans @ […]

#227 Saturday 6.6.2015

There is No Yoga on Saturday June 6, 2015 A. 20 Minutes to Find a 1RM Clean B. With a Running Clock   0-5 Minutes  3 Clean and Jerks (Must be Unbroken) 135 / 95 6 C2BPU 9 Air Squats 5-10 Minutes – Rest 10 – 15 Minutes 3 Cleans (Must be unbroken) @ 135 […]