Warlock CrossFit Re-Opening Plan

Month: March 2016

#491 Monday 3.21.2016

If you are not redoing 16.4: A. 20 Minute AMRAP 8 T2B 4 HSPU 8 KB Swings @ 53/35 B. 6×3 Front Squats   If you are redoing 16.4: A. 13 Minute AMRAP 55 Deadlifts @ 225/155 55 Wallball @ 20/14 55 Cal Row 55 HSPU

#490 Sunday 3.20.2016

A. 1 Snatch EMOM for 10 minutes B. For Time: 27-21-15-9 Thrusters @ 95/65 Boxjumps @ 24/20 Then 20 Ring Muscle Ups        

#489 Saturday 3.19.2016

1200m Run 5×3 OHS   For Time: 5 Rounds of Cindy 50 Box Jumps 5 Rounds of Cindy   Bonus: 3 Rounds 10-15 Cal Row 5-7 HSPU

Friday Night Lights @ Warlock, 3.18.2016

Big thanks to our Friday Night Lights sponsors for 16.4: Premier sponsor: Edward Jones Financial – Maximus DiSesa Hospitality sponsor: Hurricane Bar and Grill in Poughkeepsie    16.4 Open Workout: 13 Minute AMRAP: 55 Deadlifts @ 225/155 55 Wallball to 9-ft. target @ 20/14 55 Cal Row 55 HSPU   Scaled: 13 Minute AMRAP: 55 Deadlifts […]

#488 Thursday 3.17.16

Open Athletes: Today is your recovery day. 2-3 Rounds NFT 1000M row/mobility work   Non-Open Athletes A. 7×2 Cleans B. 15 Minute AMRAP 5 Ring Rows 10 Push Ups 15 Sit Ups

#487 Wednesday 3.16.2016

A. 6 of complex: Push Press+ Push Jerk + Push Press + Split Jerk B. 14 Minute AMRAP 60 Cal Row 50 HSPU 40 Boxjumps @ 24/20 30 Thrusters @ 115/75 20 Ring Muscle Ups

#485 Monday 3.14.2016

Some of you need to do / will be redoing 16.3. Most of you will be doing the WOD below. Yes it will be raining and yes you will be running. Bring a rain jacket 🙂 7 Minute AMRAP 800M Run AMRAP HSPU 5 Minute Rest 7 Minute AMRAP 800 M Run AMRAP of Wallball […]

#484 Sunday 3.13.2016

Classes today are at 10 and 11 am. If you want to redo 16.3 it will be at noon. We will also be redoing 16.3 tomorrow during class. A. Take 10 minutes and work on 1 of the following movements. Pick one and actually work on it, don’t fart around for 10 minutes. #MoveBetter Jumping […]