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Warlock CrossFit Re-Opening Plan

Year: 2017

Thursday December 21, 2017

“Excuses and progress cannot coexist” A. 3 Rounds Alternating Efforts 20 Double KB Swings 20 Double Front Rack KB Lunges B. 3 Rounds 3:00 – Row 2:00 – Bike 1:00 – Sit Ups 2 Minute Rest Open Athletes: Improvement Day Warlock Weightlifting: A. Power Clean – 75%x1x2, 80%x1x3 B. Power Jerk – 75%x1x2, 80%x1x3 C. […]

Wednesday December 20, 2017

“It’s what you do with the rough patches that will define the athlete and person that you’ll become” – Dana Vollmer A. Strict HSPU AMRAP 2:00 Rest 1:00 AMRAP 2:00 B. AMRAP 15 15 Power Snatches @75/55 30 Double Unders 15 Wallball @ 20/14 30 Double Unders Bonus: A. 3 RFT – 12 Deadlifts / […]

Tuesday December 19, 2017

“Over the years people have asked me why don’t I offer motivation tips. The answer is: I have none. We are all adults here: either you have it or you don’t.” – Pavel A.Pause Front Squat + Front Squat x 7 B. AMRAP 5 21 KBS @ 70/44 21 Front Squats @ 115/80 15 Cal […]

Monday December 18, 2017

“Opportunities are missed by people because it’s dressed in overalls and looks like work.” A. 5 x Hang Power Snatch + OHS + Hang Squat Snatch B. AMRAP 20 27/21 Cal Row / Bike 21 C2BPU 15 Burpee Box Jumps @ 24/20 9 Clean and Jerks @ 135/95 Bonus* A. 2×10 OHS B. EMOM x […]

Sunday December 17, 2017

“Successful people pursue hard things. Unsuccessful people avoid them.” A. 3 Rounds 30 Thrusters @75/55 30 Burpees 30 Pull Ups B. Accumulate 3 Minutes in a Front Leaning rest. Every time you break 10 sit ups. Warlock Weightlifting: Improvement Day

Friday December 15, 2017

“Give everything you have to every training session, every day!” *There are no classes on Saturday because of our Holiday Throwdown Competition. Feel free to come and support your fellow Warlocks as they compete or join us Saturday night at our Holiday Party. Sunday we resume a normal schedule with classes at 10 and 11 […]

Thursday December 14, 2017

*Friendly reminder that our Holiday Party is Saturday from 7-10 at Ice House in Poughkeepsie. It includes food, wine and beer open bar. You’re welcome to bring your other half. See one of the coaches for payment. “Enjoy the process!” A. 4 Rounds Not For Time 4 Turkish Get Ups (each arm) 30 Second Hollow […]

Wednesday December 13, 2017

“There is no space for complacency.” *Our Holiday Party is this Saturday. Details are on the board at the gym. If you are interested in coming we ask that you RSVP today or tomorrow at the very latest. A. EMOM x 10 Odd: 5 Hang Power Cleans (Climbing) Even: 15 Wallball @ 20/14 B. On […]

Tuesday December 12, 2017

“Time spent in self-reflection is never wasted, it is an intimate date with yourself.” Paul TP Wong A. 6 x Power Snatch + OHS + Squat Snatch B. For Time: 20 Power Snatches @ 115/80 (Scaled 95/65) 20 Bar Facing Burpees 20 OHS @ 115/95 (Scaled 95/65) 20 Bar Facing Burpees 20 Squat Snatches @ […]

Monday December 11, 2017

“A strength and conditioning regimen devoid of gymnastics practice and skills is deficient.” A. 4 Rounds: 6 Ring Muscle Ups (C2B) 15 V-Ups 5 Deadlifts 2 Minute Rest B. For Time: 1500M Row or 1.8 Mile Bike 100 Double Unders (Scaled 200 Single Unders) 50 Front Squats @ 135/95 (Scaled 95/65) 100 Double Unders (200 […]