Warlock CrossFit Re-Opening Plan

Month: March 2016

#483 Saturday 3.12.16

If you’re redoing 16.3 it will be on Sunday at noon or Monday, unless you have spoken to Erik or Ryan Arket. Training will be normal today, rest day Sunday. Monday is 16.3 redo and then normal programming the rest of Monday, Tuesday and Wednesday. Saturday A. 6×3 front squats B. 14 minute AMRAP 30 […]

Friday Night Lights @ Warlock, 3.11.16

Thanks to our kick-ass sponsors for our “Friday Night Lights” Premier Sponsor: CMJ Tree Service Hospitality Sponsor: Cafe DELIicious 16.3…It’s time! Open Athletes: Please arrive by 6 pm for an athlete briefing, the first heat will begin promptly at 6:20 pm. Tomorrow our neighbors from Poughkeepsie CrossFit will be joining us! For those of you […]

#482 Thursday 3.10.2016

Open Athletes: Recovery day! I want you to move, row, stretch and be a social butterfly. Open Athletes: A. 1-2K row at conversational pace B. Mobility work   Non-Open Athletes: A. 10 Minute EMOM Odd: 5 Penlay Row Even: 3 Strict Press   B. Annie 50-40-30-20-10 Double Unders Sit Ups

#481 Wednesday 3.9.2016

Open Athletes: Wednesday is a training day this week for you. Thursday is your recovery day. A. 15 Min EMOM 1, :20 sec of snatches @ 135/95 2. :40 sec of rowing (cal score) 3. :20 sec of HSPU   B. 21-15-9 Thrusters @ 95/65 400M run   C. 3 Minute Plank

#479 Monday 16.2 – 3.7.2016

OPEN WORKOUT 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars, 50 double-unders, 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, add 4 minutes to the clock and proceed to: 25 toes-to-bars, 50 double-unders, 13 squat cleans, 185 / 115 lb. If completed before 8 minutes, add 4 minutes […]

#478 Sunday 3.6.2016

OPEN ATHLETES: This should be a rest / recovery day for you. If you are redoing 16.2 it will be at noon. A. 25 Minute AMRAP 400M Run 30 Abmat Sit Ups 30 KB Swings @ 53/35  

#477 Saturday 3.5.2016

If you are an Open Athlete today is a normal training day, not a redo of 16.2 day. Yoga is at 10, you should be there. Sunday is your recovery or rest day. Monday we will be redoing 16.2. A. 7 Sets of – 2 Back Squats + 1 Split Jerk from the back B. […]

#476 Friday Night Lights @ Warlock, 3.4.2016

16.2 here we go! Please arrive by 6 pm for athlete briefing. I’ll post heats soon! 16.1 Premier Sponsor: Orthopedic Associates Hospitality Sponsor – Just Jen’s Kitchen WORKOUT 16.2 Beginning on a 4-minute clock, complete as many reps as possible of: 25 toes-to-bars 50 double-unders 15 squat cleans, 135 / 85 lb. If completed before 4 minutes, […]

#475 Thursday 3.3.2016

Friday Night Lights is almost here! Watch Björgvin Guðmundsson and Dan Bailey compete in 16.2 tonight.  A. 6 Sets of Power Clean + Hang Power Clean + Hang Squat Clean B. 12 Minute EMOM Min 1 –  :20 Seconds of Double Unders Min 2 –  :20 Seconds of Thrusters @ 95/65 Min 3 – : 20 Seconds […]