Warlock CrossFit Re-Opening Plan

Month: March 2016

#499 Thursday 3.31.2016

If you’re a competitive athlete doing testing, this should be your rest day. A. 10 x 2 Snatches B. 3 RFT 50 OH Lunges 35 KBS @ 53/35 20 V Ups

#497 Tuesday 3.29.2016

*If you are testing this week you will row a 5K today for time. You can do part A before or after your 5K row. If you are not testing your workout is below. A. 12 Minute EMOM odd: 3 Strict Press even: 3 Penally Row B. 21-15-9 Push Press @ 135/95 T2B 400M Run […]

#496 Monday 3.28.16

We’re testing a bunch of movements this week. Listen and take care of your body. Thursday and Sunday should be rest days if you’re a competitive athlete and testing this week. A. 1 RM Back Squat B. Bergeron Beep Test EMOM Until Failure 7 Thrusters @ 75/55 7 Pull Ups 7 Burpees  

Friday Night Lights @ Warlock, 3.25.2016

16.5 Sponsor: Café DELIicious   Open Workout 16.5 21-18-15-12-9-6-3: Thrusters @ 95/65 Burpees   Scaled: 21-18-15-12-9-6-3 Thrusters @ 65/45 Burpees Heat 1: Kim Stephanie Claudia Sondra Molly Heat 2 Amanda Katie Anita Melissa Heat 3 Michelle Lindsay Amy Ana Sara Heat 4 Nicole Jenna Kara Liberti Heather Heat 5 Joelle Kelly Shannon Natalie Heat 6 […]

#494 Thursday 3.24.2016

Open Athletes: Recovery Day! 3K Row / Mobility Work   Non Open Athletes: A. 10×2 Clean and Jerk B. Tabata 1. Wallball 20/14 2. Push Ups 3. V-Ups 4. Double Unders