Warlock CrossFit Re-Opening Plan

Month: October 2016

Tuesday November 1, 2016

“Every time you tell yourself bullshit you’re limiting yourself” Lift Off Is this Friday. Click Here to Register (1 Rep Max Clean and Jerk & 1 Rep Max Snatch) A. Front Squats 7×2 B. AMRAP 20 10 Front Rack Lunges @ 95/65 8 Burpees 10 Front Rack Lunges @ 95/65 8 C2BPU Lift Off Athletes […]

Monday October 31, 2016

This is a deload week. Be disciplined and follow the prescribed workouts. Don’t be a peckerhead ūüôā “One failed lift won’t make you a bad person, a worse parent, a horrible daughter, an inadequate brother. It was just a weight that gravity pulled early to Earth, before you wanted it there.” A. Snatch 1×3 @ […]

Sunday October 30, 2016

Tired is you vs. you. Who will win? *Rest day for Lift off Athletes* A. 12 Minute EMOM odd: 15 Deadlifts @ 185/125 even: 40 Double Unders B. 21-15-9 Clusters @ 95/65 T2B Burpees

Saturday October 29, 2016

“ If the lift was easy, you wouldn’t want it.” A.¬†Muscle Snatch – 5, 4, 3 (ascending weights) B. Snatch – Heavy Single (15 minutes) C. Clean &¬†Jerk – Heavy Single (10 minutes) D. Cindy – 20 minute AMRAP 5 Pull Ups, 10 Push Ups, 15 Air Squats Bonus Pause¬†Front Squat +¬†Front Squat -5x (1+1)@ […]

Friday October 28, 2016

Rest Day for Lift Off Athletes. “Learn to let go of thoughts that do not allow your mind to move forward” A. 3 Minutes Burpees B. 10×3 Front Squats C. 14 Minute AMRAP 30 Boxjumps @24/20 30 Russian KB Swings @70/44 30 KB Lunges @70/44 30 Sit Ups

Thursday October 27, 2016

What we do when we’re injured tells so much. How we fight back, if we fight back, tells a hell of a lot. Don’t let yourself be a victim of your own mentality. Fight back and get yourself to whole again. A. Sots Press- 5, 4, 3 (ascending weights) B. Power Clean – 3@75%, 2@80%, […]

Wednesday October 26, 2016

“On tough days we might say, “my work is overwhelming,” or “My boss is really frustrating.” if only we could understand that this is impossible. Someone can’t frustrate you, work can’t overwhelm you. These are external objects, and they have no access to your mind. Those emotions you feel, as real as they are, come […]

Tuesday October 25, 2016

“Listen, think, talk. All from the mindset of “what can I learn from this person? How can I help?” Because when you judge people, you lose the opportunity.” A. Sots Press – 5, 4, 3 (ascending weights) B. Power Snatch – 3@70%,2@80%, 2@85%,3×1@90% C. Snatch¬†Pull – 3@90%, 3@95%, 3@100%, 3@105%, 3@95% 16.4 – 13 Minute […]

Monday *Two Year Anniversary* October 24, 2016

There’s so much I want to say and not exactly sure on how to say it all, especially without using the F bomb, but i’ll give it a try haha. Today marks two years we’ve had our doors open at Warlock Athletics Home of Warlock CrossFit. Since we’ve opened we’ve had two goals. Make you […]

Sunday October 23, 2016

“Strength does not come from winning. Your struggles develop your sterngths. When you go through hardships and decide not to surrender, that is strength.” Click Here to register for the CrossFit Lift off on Friday November 4 @ 6 pm. It is a 1 Rep Max Snatch and 1 Rep Max Clean and Jerk. A. […]