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Warlock CrossFit Re-Opening Plan

Month: October 2017

Sunday October 22, 2017

“Take as much pride in your eccentric as you do your concentric.” A. EMOM 12 Odd: Strict Pull Ups Even: Double KB Swings B. For Quality 100M Double Plate Farmers Carry @45/25 60 OH Lunges @ 45/25 100M Double Plate farmers Carry @ 45/25 60 Weighted Sit Ups @ 45/25 100M Double Plate Farmers Carry […]

SATURDAY October 21, 2017

“What is the story you’re telling yourself?” A. 30 Minute AMRAP 500M Row /.6 Bike 400M Run 3 Rounds of 3 Power Cleans + 3 Front Squats + 3 Shoulder to Overhead @ 135/95 Warlock Weightlifting: Technique Primer: Muscle Snatch – 5, 4, 3 (ascending weights) 1. Snatch – HS 2. Clean & Jerk – […]

Friday October 20, 2017

“A skilled sailor’s confidence does not lie in his ability to control the wind but rather, in his ability to adjust the sails.” A. 20 Minutes to find a heavy back squat B. Cindy – AMRAP 20 5 Pull Ups 10 Push Ups 15 Air Squats Warlock Weightlifting: Recovery Day

Thursday October 19, 2017

“Don’t stop when you’re tired, stop when you’re done!” 1. 1 Mile Run 2. Christine – 3RFT 500M Row 21 Boxjumps @ 20 12 DL @ Bodyweight Warlock Weightlifting: Technique Primer: Press in Clean – 5, 4, 3 (ascending weights) Power Clean – 75%x3x2, 80%x2x3 Overhead Squat – 75%x2, 80%x2x4 Snatch Push Press – 70%x5x2, […]

Wednesday October 18, 2017

“Health is not just about fitness and what you’re eating. It’s also about what you’re thinking and saying.” A. 15 Minutes to find a heavy Front Squat B. Fran 21-15-9 Thrusters @ 95/65 Pull Ups Warlock Weightlifting: Technique Primer: Tall Clean – 3 x 3 (light) 1. Clean + Jerk Dip – 75% x (3+1) […]

Tuesday October 17, 2017

“The more you sweat in training the less you bleed in combat” A. 20 Minutes to find a heavy single – Snatch B. Isabel – 30 Snatches for time @ 135/95 Warlock Weightlifting: Technique Primer: Press in Snatch – 5, 4, 3 (ascending weights) 1. Power Snatch – 70%x3x2, 75%x2x3 2. Push Press – 70%x5x2, […]

Monday October 16, 2017

“Without commitment you’ll never start, without consistency you’ll never finish.” A. Push Press 5,4,3,2,1 B. Fight Gone Bad – 3 Rounds Min 1: Wallball @ 20/14 Min 2: Sumo Deadlifts High Pull @ 75/55 Min 3: Box jumps @ 20 Min 4: Push press @ 75/55 Min 5: Cal Row Min 6: Rest *Bonus* 10-1 […]

Sunday October 15, 2017

“Get really good at the fundamentals” A. EMOM x 12 Min 1: Strict Ring Dips Min 2: Bottom of a back squat hold Min 3: Russian KB Swings Min 4: Plank B. AMRAP 12 16 KB Goblet Lunges @ 53/35 50 M KB Suitcase carry @ 53/35 (left hand) 50 M KB Suitcase carry @ […]

Saturday October 14, 2017

“Work like you still suck.” A. For Time: 400M Run 30 Burpee Box jump overs @ 24/20 30 Thrusters @ 95/65 30 Pull Ups 30 Thrusters @ 95/65 30 Burpee Box jump overs @ 24/20 400M Run Freaky Friday Athletes – Today is a recovery day for you. Sunday is a rest day. Monday we […]

Friday October 13, 2017

For any members participating in Freaky Friday please make sure you arrive by 6pm. We will be randomly splitting people into teams of 4 then throwing down with 3-4 WODS. We did this two years ago and it was a ton of fun, scaled, RX, modifications and everything in between. Feel free to bring beverages […]