Warlock CrossFit Re-Opening Plan

Month: November 2016

Monday November 21, 2016

“What is the best thing you can do to maximize your potential?” A. 1 Round every 90 Seconds x 10 odd: Back Squats 8,6,6,4,4 (increase by 3-5 percent from last week) even: 50 Double Unders B. For Time: 50 OHS @ 135/95 50 T2B 50 Deadlifts @ 135/95 *Every time you break 30 Double Unders […]

Sunday November 20, 2016

What if i told you 10 years from now, your life would be exactly the same? I doubt you’d be happy. So why are you afraid of change? A. Chelsea EMOM x 30 5 Pull Ups 10 Push Ups 15 Air Squats B. Tabata Sit Ups

Saturday November 19, 2016

“Working harder is okay, but working smarter is what you really want to do.” A. 7 sets of  1 Clean + 2 Jerks @ 78-82% B. 20 Minute AMRAP 200M Run 11 Thrusters @ 135/95 200M Run 11 Push Press @ 135/95 200M Run 22 Push Ups

Friday November 18, 2016

Firebreathers do two things in the workout: 1. Minimize their rest, and 2. Go deep into the uncomfortableness and stay there. A. 4 Rounds 30 Second L Sit then 3 Push Jerks (Ascending in weight) B. 4 Minute AMRAP (Ascending ladder 1,2,3,4,5,6) Burpee Boxjumps @ 24/20 Deadlifts @ 185/125 4 Minute Rest 4 Minute AMRAP […]

Thursday November 17, 2016

“Get to the gym. The road to better doesn’t run through your couch or your appointment calendar. The road to better runs through you.” A. Deadlifts 1×10, 2×8, 2×6 (go up 3-5%) B. 1 1/4 Front Squats – 5×3 (go up 3-5%) C. 15 Minute EMOM Min 1: :40 Seconds Double Unders Min 2: :40 […]

Wednesday November 16, 2016

“Because there’s no point in picking up the bar if you’re not ready to lift it. Take time. Get your head right, then approach the bar.” A. 7×2 Power Cleans @ add 3-5% and make them TnG) B. 20-15-10-5 T2B Power Cleans @165/115 Ring Dips *Bonus* A. For Time: 150 Push Ups with a 20 […]

Tuesday November 15, 2016

“Although we might like to imagine otherwise, we are, for the most part, as happy as we choose to be. Happiness is a choice.” A. 10×2 Squat Snatches (add 3-5 % and make them TnG) B. 20 Minute Cap 100-75-50-25 Double Unders Wallball @ 20/14 *7 Muscle Ups After Every Round *Bonus* For Time: 30-20-10 […]

Monday November 14, 2016

“None of us did any 30-day or 6 week bullshit. It took us years and years to get where we are. That’s the truth.” A. Back Squats – On the Every 3 Minutes 10,8,8,6,6 add 3-5% from last week B. 3 RFT (30 minute cap) 30 OHS @ 95/65 30 C2BPU 30 Burpees Bonus A. […]

Sunday November 13, 2016

“Talent hits a target no one else can hit; Genius hits a target no one else can see” A. 10 Minute EMOM odd: 15 Deadlifts @ 45% of your 1 RM even: 40 Double Unders B. 10 Minute EMOM odd: 40 Second T2B even: 40 Double Unders C. 10 Minute EMOM odd: 40 Seconds of […]

Saturday November 12, 2016

“Don’t accept mediocrity. When you fail, try again.” A. Clean + 2 Jerks – 10×2 @ 75-80% B. Bergeron Beep Test 7 Pull Ups 7 Thrusters @ 75/55 7 Burpees *Modify the numbers so you can complete at least 10 rounds.