Warlock CrossFit Re-Opening Plan

Month: July 2015

#263 Monday 7.13.2015

A. 7×5 Backsquats (+10lbs heavier than 6.29.2015) B. 8 Minute AMRAP 20 Cal Row Buy In – Then…. 12 KB Swings @ 53/35 6 HSPU 6 C2B Pull Ups (Unbroken. If not unbroken start back at zero for that round) BONUS *Core Work 2×25 Back Extensions / GHDSU *Accessory Work 5×5 Pendlay Row / Bench Press  

#262 Sunday Funday (Partner WOD) 7.12.2015

A. 8 Minutes to Find a Max Weighted Push Up (Combined weight for score) B. 8 Minutes to Find a Max Weighted Pull Up (Combined weight for score) C. 17 Minute AMRAP (Partner WOD) 8 Shoulder to Overhead @ 115 / 75 16 T2B 24 Wallball @ 20/14 48 Double Unders

#261 Saturday 7.11.2015

A. 15 Minutes to find a 3RM Clean (do the cleans within 30 seconds) B. 20 Minute AMRAP 800M Run 80 Air Squats 24 Pull Ups  

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#256 Monday 7.6.2015

A. 7×5 Front Squats B. 21 – 15 – 9 Strict Press @115 / 75 400m Run *Every time you put the bar down 20 Sit Ups

#255 Sunday 7.5.2015

A. 5 Minute AMRAP 10 Goblet Squats @53/35 20 Mountain Climbers 10 KB Swings @53/35 B. 5 Rounds (Not For Time) 30 Double Unders (Unbroken) 10 Turkish Get Ups :60 Second Farmers Carry 53/35