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Warlock CrossFit Re-Opening Plan

Month: December 2017

Sunday December 10, 2017

Holiday Ho Ho Throwdown Test Run A. WOD 1 – Teams of 2 – AMRAP 10 4 Power Snatches @ 115/75 | Scaled 75/55 8 T2B | Scaled 8 Sit Ups 12 Walball @ 20/14 | Scaled 20/14 9 Feet *Part A does 4 Power Snatches. Partner B does 8 T2B. Partner A does 12 […]

Saturday December 9, 2017

“If we only did work on the days we wanted too we wouldn’t get anything done.” – Mr. Old Man A. AMRAP 25 – Teams of 3 70 Cal Row | 70 Bar Facing Burpees | 70 Power Snatches @ 75/55 60 Cal Row | 60 Bar Facing Burpees | 60 Power Snatches @ 95/65 […]

Friday December 8, 2017

“The needs of an Olympic athlete and our grandparents differ by degree not kind.” – Coach Glassman A. 5 Rounds odd: Pause Front Squat + Front Squat even: 6 Bar Muscle Ups B. 4 Rounds: 12 Thrusters @ 115/75 15 C2B 18 Burpee Box Jumps @ 24/20 *Bonus A. For Time: 50 Cal Assault Bike […]

Thursday December 7, 2017

We would love for you to join us on Friday December 8, 2017 at 4 pm for our Ribbon Cutting with the Dutchess County Chamber of Commerce. It’s located at our gym at 60 Firemens Way Poughkeepsie, NY 12603. We will be finally having the ribbon cutting for our box! “If strength at high heart […]

Wednesday December 6, 2017

“Much of the rudiments of gymnastics come only with great effort and frustration—that is acceptable.” – Coach Glassman *Tomorrow Erik is hosting his recovery seminar from 5-6 pm. You guys will be working out so plan on moving. You can sign up in mindbody, space is limited. A. Deadlifts 5×5 60 Second Plank after each […]

Tuesday December 5, 2017

“Athletes need breakfast, sleep, general prep, whole foods and consistency. Not C4, training masks, protein powders and circus training.” – Ryan Horn Wake Forest MBB S&C A. Back Squat 5×5 ME HSPU after each set (scaled – push ups) B. AMRAP 10 35 Double Unders (scaled 35 single unders) 9 Clean and Jerk @ 135/95 […]

Monday December 4, 2017

“Successful people use adversity to grow and thrive” A. 5×5 OHS B. AMRAP 12 25 T2B 50 Burpees 100 Goblet Squats @ 70/44 50 Burpees 25 T2B B. Lift Off Athletes: AMRAP 12 25 Pull Ups 50 Cal Row 100 OHS @ 45 50 Box Jumps @ 24/20 25 Pull Ups Warlock Weightlifting: Crossover Activation […]

Sunday December 3, 2017

“It’s Sunday; Don’t let off the gas pedal!” A. AMRAP 5 60 DU’s (60 Single Unders) 30 Burpee Boxjumps @ 24/20 10 DL @ 225/155 AMRAP 5 60 DU’s (60 Single Unders) 20 Burpee Boxjumps 20 DL @ 185/125 5 Minute AMRAP 60 DU’s (60 Single Unders) 10 Burpees Boxjumps 30 DL @ 135/95 *5 […]

Saturday December 2, 2017

“Dream Big” A.10 Minutes: 1 Mile Run, 10 T2B, 20 Wallball B.10 Minutes:1200M Run, 20 T2B, 40 Wallball C.10 Minutes: 800M Run, 30 T2B, 60 Wallball D.10 Minutes: 400M Run, 40 T2B, 80 Wallball @20/14 *3 Minute rest in between rounds *Bonus Power Snatch – 3×3@70% Power Clean – 3×3@70% Warlock Weightlifting: A. Snatch – […]