Warlock CrossFit Re-Opening Plan

Month: November 2016

Friday November 11, 2016

“Concentration and mental toughness are the margins of victory.” A. 5 Rounds 30 Second L Sit then 3 Push Jerks (Ascending in weight) B. 14 Minute AMRAP 5 Power Snatches @ 135/95 10 T2B 15 Wallball @20/14

Thursday November 10, 2016

“Get the fundamentals down and the level of everything you do will rise” A. Squat Cleans 10×2 @ 75-80% B. 1 1/4 Front Squats 5×3 C. 7 Minute AMRAP (Ascending Ladder 3,6,9,12,15,18 etc) Clean and Jerk @ 135/95 C2B

Wednesday November 9, 2016

“Never give up, never surrender.” – Buzz Lightyear A. Deadlifts 1×10 2×8 2×6 B. 20 Minute AMRAP 50 Double Unders 25 Deadlifts @ 225/155 50 Boxjumps @ 24/20 5 Muscle Ups *Bonus* 5×5 Bench Press Cross Over Symmetry – Iron Scap Protocol

Tuesday November 8, 2016

Excuses and progress can not coexist A. Power Cleans 10×2 T2G Doubles @ 75-80 % B. 6 Rounds For Time: 15 Thrusters @ 95/65 15 T2B *Bonus 30 minute EMOM Min 1: 15 KB Swings Min 2: 15 Cal Row Min 3: 1 Round of Cindy Min 4: 40 Double Unders Min 5: 200M Run

Monday November 7, 2016

“Everybody has an addiction, mine happens to be success.” *Tomorrow from 4:30 – 8 pm our Progenex Rep Nick will be in the building! You can try out all the Progenex Flavors and products, ask him questions and maybe if you’re lucky walk away with some swag. A. Back squats (ascending in weight) 1×10 2×8 […]

Sunday November 6, 2016

“You have more power when you leverage your strengths. A penguin cannot become a giraffe, so just be the best penguin you can be.” A. 7×3 OHS B. 5 Minute AMRAP 60 Double Unders 10 Burpees 30 DL @135/95 3 Minute Rest 5 Minute AMRAP 60 Double Unders 20 Burpees 20 DL @ 185/125 3 […]

Saturday November 5, 2016

Focus. 0-10 Minutes 1 Mile Run 10 T2B 20 Wallball @ 20/14 10-13 Rest 13-23 Minutes 1200M Run 20 T2B 40 Wallball @ 20/14 23-26 Rest 26-36 Minutes 800M Run 30 T2B 60 Wallball @ 20/14 36-39 Rest 39-49 Minutes 400M Run 40 T2B 80 Wallball @ 20/14

Friday November 4, 2016

Lift Off is tonight kicking off at 6 pm. There is no class at 5, feel free to use that time as open gym. Please use 5-6 to start warming up because we will be starting our first heat at 6 pm. Please Check back later tonight for heat times. “Gather yourself, address the bar, […]

Thursday November 3, 2016

“Don’t surround yourself with people who demand little of you. Don’t fill your life only with people you can easily surpass. Find someone to chase, someone who will help make you better. ” Lift Off is tomorrow night. Click here to register. You can weigh in once you are here, it must be verified by a […]

Wednesday November 2, 2016

“The best coaches in this life know when to kick you in the ass, when to push you, when you need praise and when to hug you. Let them. You’re going to be a far better person if you do.” Lift Off is this Friday at 6 pm. If you haven’t sign up yet click […]