Warlock CrossFit Re-Opening Plan

Month: March 2017

Thursday March 23, 2017

“If you give up at the first sign of struggle, why would you think you still deserve success?” Non Open Athletes: A. 20 Minute AMRAP 3 Deadlift @ 275/185 10 T2B 15 Bar Facing Burpees Open Athletes: A. 45 Minutes of Mobility B. 4 Rounds – Conversational 20 Cal Row / Bike + 15 Sit […]

Wednesday March 22, 2017

“Health is not simply the absence of sickness.” A. Power Clean + Hang Squat Clean EMOM x 10 B. 3 Rds 0-2 Minutes – 24 Bar Facing Burpees 2-4 Minutes – 100 Double Unders 4-6 Minutes – 7 Muscle Ups *Bonus Accumulate 3 Minutes in a Plank Warlock Weightlifting: Technique Primer: Press in Clean – […]

Tuesday March 21, 2017

“When you find a weakness…. hammer it.” A. Every 3 Minutes x 4 3 FS + 15 sec L Sit + 15 Sit Ups B. For Time: 21-18-15-12-9-6-3 Unbroken Thrusters @ 95/65 *Incomplete sets don’t count. If you fail you must restart the set at zero. Bonus – 5 x 40 Unbroken Double Unders (4 […]

Monday March 20, 2017

“Drama and complaining are contagious diseases. NEVER whine. NEVER complain. NEVER make excuses” A. Open Workout 17.4 – 13 Minute AMRAP 55 Deadlifts @ 225/155 55 Wallball @ 20/14 55 Cal Row 55 HSPU or A. 13 Minute AMRAP 10 Pull ups 20 Push Ups 30 Air Squats 40 Sit Ups Warlock Weightlifting: Technique Primer: […]

Sunday March 19, 2017

“The best thing I’ve ever did was believe in my fucking self” If you’re an open athlete you can redo 17.4 from 12-1 today. Realize that we will be redoing 17.4 on Monday in class. A. 15 Minute AMRAP – Teams of 2 100 Cal on the assault bike 50 Burpee Box jump overs 100 […]

Saturday March 18, 2017

“Remember when you want to give less than a full effort that you might not love what you are doing but how you do it says everything about who you are.” A. For Time: 27-21-15-9 Dumbbell Thrusters @ 35/20 T2B *50 Double Unders after each round B. EMOM x 10 odd: 12/10 Cal Row or […]

Friday Night Lights 17.4 – March 17, 2017

While you are lying on the floor after the WOD tell yourself that you love the feeling of battery acid in your veins, you love working hard, and that you got 1% better today. Premier Sponsor: Maximus Disesa – Kingsview Assest Management Hospitality Sponsor –¬†Cafe Deliicious Please arrive by 5 pm for the athlete briefing. […]

Thursday March 16, 2017

Be resilient. Non Open Athletes A. 4 RFT 6 S2OH @ 155/105 12 Pull Ups 18 Deadlifts @ 155/105 24 Sit Ups 30 Wallball @ 20/14 Open Athletes: Tonight at 8 pm Dave Castro will announce 17.4 live from Mexico City, Mexico as Brooke Wells and Brenda Castro go head to head to head. Friday […]

Wednesday March 15, 2017

“The person you will be in five years depends largely on the information you feed your mind today. Be picky about the books you read, the people you spend time with and the conversations you engage in.” – Ruben Chavez A. 10-8-6-4-2 Thrusters B. 4 Rds 1 Min BFB :30 Second Rest 1 Min Bike […]

Tuesday March 14, 2017

We’re closed Tuesday March 14, 2017. Enjoy your snow day! A. Shovel your drive way, then put your fitness to use by helping a neighbor shovel their driveway. If you don’t take a picture and post about it, did it really happen? Tag us @WarlockAthletics B. Read 1 article from the CrossFit Journal.¬†They charge for […]