Warlock CrossFit Re-Opening Plan

Month: November 2015

#382 Wednesday 11.11.2015

A. 2 x 5 Minute AMRAP – 3 Minute rest in between rounds 10 Burpees Over the Bar 15 Thrusters @ 95 / 65 20 C2B B. 8×2 Backsquats  

#381 Tuesday 11.10.2015

A. For Time: 50 OHS @ 95 / 65 50 T2B 50 Boxjumps Up and Over @ 24/20 B. 4×3 Deadlifts – Max Effort HSPU in between sets

#380 Monday 11.9.2015

For Warlock Athletes doing the Lift Off. You should be registered, and submit your scores here. If you are not registered you are  Scores must be submitted by 8 pm on Monday. Do not wait until the last minute in case the website doesn’t work. There are two versions of the workout. RX and Scaled […]

#379 Sunday Funday 11.8.2015

A. 16 Minute AMRAP 10 Synchronized Burpees, 20 Wallball @ 20 / 14 , 2 Rope Climbs 10 Synchronized Burpees, 40 Wallball @ 20 / 14 , 2 Rope Climbs 10 Synchronized Burpees, 60 Wallball @ 20 / 14 , 2 Rope Climbs 10 Synchronized Burpees, 80 Wallball @ 20 / 14 , 2 Rope Climbs 10 Synchronized Burpees, 100 Wallball @ 20 / […]

#377 Friday 11.6.2015

Friday November 6 at 7 pm – 10 pm we will be completing and competing in the CrossFit Liftoff. Our Affiliate is Warlock CrossFit our team is Warlock Athletics. Click Here to Sign Up What is it: CrossFit is hosting it’s first virtual weightlifting competition. 1 RM Clean and Jerk, 1 RM Snatch, 1 GPP […]

#375 Wednesday 11.4.2015

A. 8×1 Snatch – Get 4 inside 80-90% of your 1RM. Do not go above 90%. The Goal is zero misses B. 9 Minute AMRAP 21 T2B 15 Front Squat @ 135 / 95 9 HSPU  

#374 Tuesday 11.3.2015

*Wednesday November 4th we will have Keith from MetroWave Fitness in for Hydrostatic Body Fat Testing, Resting Metabolic Rate and VO2 Max Tests. You can sign up at the front counter. See the sheet for costs. A. 8×1 – Clean and Jerk – hit 4 lifts at 80-90%. Do not go above 90%. The goal […]

#373 Monday 11.2.2015

There have been a few changes to the schedule. Please read below, changes will be reflected on our online schedule ASAP. 4PM: There is no open gym at 4 pm on Monday, Wednesday and Thursday. Warlock Athletic Academy for High School students will be during those time slots. 7PM: Warlock Athletic Academy for Middle School […]