Warlock CrossFit Re-Opening Plan

Month: January 2017

Friday January 20, 2017

“A lack of confidence is the heaviest anchor an athlete can wear” – Dave Spitz A. Every 2 Minutes 2 Front Squats @ 70% 2 Front Squats @ 75% 2 Front Squats @ 80% 2 Front Squats @ 85% then 10 Minutes to find a 2 RM B. AMRAP 5 3 Power Snatches @ 135/95 […]

Thursday January 19, 2017

“I failed over and over and over again in my life and that is why i succeed” – Michael Jordan A. EMOM x 7 3 Deadlifts @ 70-75% B. EMOM x 15 4 Boxjumps @ 24/20 5 KB Swings @53/35 6 Wallball @ 20/14 Bonus: 3 RFT – 10 Ring Muscle Ups, 30 Pistols   […]

Wednesday January 18, 2017

“Just because you aren’t making progress as fast as you think you should doesn’t mean you aren’t making progress. Keep going!” A. EMOM Min 1: 2 Power Snatches @ 70% Min 2: 10 HSPU + Max Effort DU’s Min 3: Rest Min 4: 2 Power Snatches @ 75% Min 5: 10 HSPU+ Max Effort DU’s […]

Tuesday January 17, 2017

“Success comes from doing all the work, all the time, even on the days you don’t feel like doing it, or when things aren’t going your way” A. 3 Rounds 0:00-2:00   30 Burpees 2:00-4:00   30 Calorie Row 4:00-6:00   Max Effort Set Hang Power Cleans @ 135/95 B. EMOM x 12 2 OHS @70% […]

Monday January 16, 2017

“You need strength, skills and conditioning to excel in our sport. Here is my suggestion…start focusing on the movements you can’t post on IG” – Ben Bergeron A. Every 2:00 Back Squats @ 70% x 3, Max Set of Strict Pull Ups Back Squat @ 75% x 3, Max Set of T2B Back Squats @ […]

Sunday January 15, 2017

Enjoy the Process A. Po-Town Throw Down 2016 – For Time: 10-8-6-4-2 Power Snatches @ 135 for the guys Power Cleans @ 135 for the ladies Synchronized Bar Facing Burpees B. 7 Minute AMRAP – Partner WOD 20 Cal Row AMRAP Thrusters Barbell is 95/65 for RX. 75/55 for Scaled. One Partner Rows. Other Partner […]

Saturday January 14, 2017

Just get started. Good luck to our lifters at the Intrepid Meet! A.  1 Clean and Jerk EMOM x 10 *No PR attempts till at least minute 7 or 8 B. Po-Town Throw Down Partner WOD  – 20 Minute AMRAP 200 KB Swings @53/35 150 KB Lunges @53/35 100 Pull Ups 50 Push Ups Every […]

Friday January 13, 2017

Expect Adversity. A. Push Presses – 5,5,3,3,1,1,1 B. AMRAP 5 of Burpees Box Jumps – 5 Minute Rest AMRAP 4 of Wallball – 4 Minute Rest AMRAP 3 of T2B – 3 Minute Rest AMRAP 2 of Thrusters @ 115/75 – 2 Minute Rest AMRAP 1 of Double Unders   Warlock Weightlifting: Make up a missed […]

Thursday January 12, 2017

“A good warm up sets the tone for your workout. Be deliberate and take the time to prepare.” A. EMOM x 8 odd: 20 Deadlifts @ 225/155 even: 40 Double Unders B. 14 Minute AMRAP 60 Cal Row Buy in – 50 Hang Pwr Cleans @ 135/95 40 Front Squats @ 135/95 30 OHS @ […]

Wednesday January 11, 2017

“The barbell owes you nothing. Life owes you nothing. Go earn everything. “ A. EMOM x Front Squats  Min 1: 5 Front @ 70% Min 2: 6 Back Min 3: 4 Front @ 75% Min 4: 6 Back Min 5: 3 Front @ 80% Min 6: 6 Back Min 7: 2 Front @ 85% Min […]