Warlock CrossFit Re-Opening Plan

Month: July 2016

Tuesday July 12, 2016

“Be brutally fucking honest with yourself” A. Jerk from Rack 5@ 69 % 4@ 74% 3@ 79%   B. 27-18-9 Thrusters @ 95/65 Burpees *Bonus* Front Squat – Heavy Single then 3×3 Gymnastics – 8×4 Ring Muscle Ups Midline – Accumulate 5 Minutes in a Plank

Monday July 11, 2016

Ask yourself if what you are doing today is getting you closer to where you want to be tomorrow A. Snatch EMOM 5 @ 69% 4 @ 74% 3 @ 79% Heavy Single B. For Time: 50 OHS @ 135/95 50 C2B 50 Boxjumps @ 24/20 *Bonus* Front Squat – Heavy Single Midline – 50 […]

Sunday July 10, 2016

A. 4 x 4 Minute Rounds 5 Deadlifts then 90 Second Plank B. Helen 3 RFT 400M Run 21 KB Swings @ 53/35 12 Pull Ups

Saturday July 9, 2016

“Fail as much as possible but never let failure define who you are” A. Snatch – Heavy Single then 2×2 @ 75% 2×2 @ 80% B. Clean and Jerk – Heavy Single then 2 sets of 2 Cleans + 1 Jerk @ 75% 2 sets of 2 Cleans + 1 Jerk @ 80% C. Double […]

Friday July 8, 2016

A. 10 minute emom odd: 3 OHS even: 3 pendlay row B. For Time 5-10-15-20-15-10-5 OHS @ 115/75 T2B *Bonus* 5×3 Position Snatch @ 60-70% then Heavy Single 5×3 Pause Front Squats 60 GHDSU + 6 Legless Ropeclimbs

Thursday July 7, 2016

Hey Guys! We’re excited that today and tomorrow we will have CrossFit Games Athlete CJ Russo from Poughkeepsie CrossFit in the house guest coaching some classes! CJ finished 13th at the 2014 games and finished 56th in the world in the 45-49 age division this past year. He’s a great athlete, a wealth of information […]

Wednesday July 6, 2016

You will be outside. Prepare accordingly for the weather and suffer in silence. “This is going to take work. Real dedication. Commitment. Hard work. Consistency. No Excuses” A. 5 x 100′ Sled Push (heavy) B. EMOM x 21 (outside) Min 1: 14 KB Snatches @53/35 Min 2: 250′ Sled Push @ 200/155 Min 3: 40 […]

Tuesday July 5, 2016

Focus.  A. Snatch EMOM 5 @ 67% 4 @ 72% 3 @ 77% Heavy Single B. For Time: 10-8-6-4-2 Squat Snatches @ 135 / 95 T2B *Bonus 1. Back squat Heavy Single then 3×5 2. Tabata – GHDSU 3. 5×8 Bench Press (Across)

Monday July 4, 2016

Classes will be at 7:45 and 10 am! Wear some red, white and blue or don’t show up 🙂 A. Hammer Daniel / With a Partner 30 Minute AMRAP 50 Pull Ups 400 M Run 21 Thrusters @ 95/65 800 M Run 21 Thrusters @95/65 400 M Run 50 Pull Ups then… 20 Power Cleans @ […]

Sunday July 3, 2016

A. Snatch – Heavy Single then 2×3 @ 75% of Heavy Single B. Clean and Jerk – Heavy Single then 2 Cleans + 1 Jerk @ 75% of Heavy Single x 3 C. 7 Minute AMRAP 15 Power Snatch @ 75/55 3 Ring Muscle Ups + 3 Ring Dips