Warlock CrossFit Re-Opening Plan

Month: November 2017

Saturday November 11, 2017

“There is no one to perform for. There is just work to be done and lessons to be learned, in all that is around us.” Ryan Holiday A. Find a Heavy Snatch B. Find a Heavy Clean and Jerk C. 3 Rounds 10 Thrusters @ 155/105, 10 Burpee Box Jump Overs @ 24/20 Bonus 0-10 […]

Friday November 10, 2017

Thank you to all of our Veterans who served in our Armed Forces. A. 6×3 Turkish Get Ups (3×3 with each arm) B. Nate – 20 Minute AMRAP 2 Muscle Ups 4 HSPU 8 KBS @ 70/44 Bonus* A. Tabata -DB Snatches B. Tabata – Ring Dips / GHDSU Warlock Weightlifting: Improvement Day

Thursday November 9, 2017

“The sooner you discover your faults, the sooner you can correct them.” A. 5 Squat Cleans EMOM x 5 B. 5 Rounds 10 Deadlifts @ 225/155 30 Double Unders 200M Run Bonus A. EMOM x 8 – 45 Seconds of Bar Facing Burpees Warlock Weightlifting: Crossover Activation: A. Power Clean – 2×3 @70%, 3×3 @75% […]

Wednesday Nov 8, 2017

“Speed. It separates good from great and it truly is an equalizer or game changer.” – Dave Reynolds A. 7x Clean + Hang Clean + Split Jerk B. 20 Minute AMRAP 22 S2OH @ 115/75 22 Up and Over Box Jumps @24/20 22 Front Rack Lunges @ 115/75 22 Cal Row Bonus A. Pendlay Row […]

Tuesday November 7, 2017

Thursday November 9 – from 5-7 PM We will be hosting the Marine Combat Fitness Test. You are all welcome to do the test and see where you stand among The Few. The Proud. The Marines in our country. There are 3 tests: 1. An Ammo Can Carry 2. A Short Run 3. An Obstacle […]

Monday November 6, 2017

“Win the morning” A. 7 x Snatch + Hang Snatch + OHS B. AMRAP 10 50 Bar Facing Burpees 50 Front Squats @ 95/65 50 HSPU *Bonus A. Back Squats 4×3@80% B. Muscle Ups: 2 Rounds – 6,5,4 Rest 2 minutes Warlock Weightlifting: Crossover Activation Primer Muscle Snatch – 3×3 A. Snatch – 73% x […]

Sunday November 5, 2017

“Simple over complicated” A. 3 Rounds 3 Minutes of Rope Climbs 2 Minutes of Squats 2 Minutes of Push Ups 3 Minutes to Run 400M After run rest for the remainder of the 3 minutes before beginning the next round. Warlock Weightlifting: Improvement Day

Saturday November 4, 2017

“What comes easy won’t fucking last, what lasts won’t come fucking easy.” A. Snatch – Find a Heavy Single B. Clean and Jerk – Find a heavy single C. AMRAP 7 – Ascending Ladder 1 Clean and Jerk @ 135/95 1 10M Shuttle Run 2 Clean and Jerk @ 135/95 2 10M Shuttle Run 3 […]

Friday November 3, 2017

“Perfect doesn’t leave any room for improvement.” A. 7×2 Back Squat B. 3 Rounds 400M Run 12 DL @ 225/155 21 C2B Bonus Work For Time: 60 Pistols / 60 GHDSU / 60 HSPU Warlock Weightlifting: Improvement Day.

Thursday November 2, 2017

“You don’t build houses on shitty foundations” – Westside barbell A. Push Press 5×5 @ 70-75% B. AMRAP 14 – Ogar 3 Snatches @ 135/95 1 Muscle Up 12 Wallball @ 20/14 Warlock Weightlifting: Power Clean – 5×3@70% Power Jerk – 5×3@70% SLDL – 5×3 3 Sets: 15 Back Extensions, 15 GHDSU,