Warlock CrossFit Re-Opening Plan

Month: February 2018

Wednesday February 20, 2018

Non Open Athletes: A. Front Squats 6×3 B. 3 Rounds For Time: 50 Air Squats 30 KB Swings @ 53/35 20 Wallball @20/14 Warlock Weightlifting: A. Push Press – 2RM, 90%x2, 95%x2 B. Bottom-up Front Squat – 5RM, 90%x5, 90%xMax Reps C. Back Squat Jump – 20%x3, 25%x3, 30%x3 D. Turkish Get-up – 3 x […]

Tuesday February 20, 2018

Thursday February 22 @ 8 pm – 18.1 Viewing Party Sponsored by Moriarty Physical Therapy Friday February 23 @ 5 pm – 18.1 Friday Night Lights Premier Sponsor – Camp Hillcroft Hospitality Sponsor – Baroni Recycling A. Push Press 5×5 B. AMRAP 3 21 Power Snatches @ 75/55 15 Burpees over Bar 9 Box Jumps […]

Monday February 19, 2018

Click here to sign up for the Open! Affiliate: Warlock CrossFit Team: Warlock Athletics 2018 Open Athletes: This is how I would recommend approaching this week: Monday: Training Tuesday: Training Wednesday: ROM WOD / Rest Thursday: Light Movement Friday: Open Workout 18.1 Thursday night we will watch the announcement of 18.1 live at Warlock starting […]

2018 Warlock CrossFit Open – Sponsors

Thank You to all of the businesses that are sponsoring the 2018 Warlock CrossFit Open! It’s amazing to see how much support we have from the community for this event in order to make this bigger and better every year for you the member! A lot of these businesses are either close friends, family or […]

Sunday February 18, 2018

Raise your game. There are five things you can control in regards to fitness. Pick one that will help move the needle the most for you this week. Focus on something actionable you can do every day to improve. Feel free to post what that is. 1. Training 2. Mindset 3. Nutrition 4. Sleep 5. […]

Saturday February 17, 2018

“Everything matters. Every detail. Every interaction. Every moment is an opportunity to be better.” Today from 9-10 am – Seminar – Save time and money by food prepping with Heather. Sign up in Mindbody. Spots are limited. A. 7 x 1 Snatch B For Time: 1000m Row 30 Power Snatch 50 Burpee Box Jumps Warlock […]

Friday February 16, 2018

“Knowledge is critical for success. Care is the channel through which knowledge flows. But without action, nothing happens.” A. 7 x 1 Clean B. AMRAP 12 9 Thrusters 9 T2B 18 DB Snatch Warlock RX – 95/65, 50/35 Warlock Performance – 75/55 , 50/35 Warlock Fitness – 75/55. 35/20 Warlock Fitness Light 75/55. Knees 2 […]

Thursday February 15, 2018

“Every American makes 240 nutritional choices everyday. It either takes you one step closer or one step further away from your goal.” *Saturday Seminar 9-10am – “Save time and money with food prep” – hosted by Heather (Sign up in mindbody) A. 5 x 5 Deadlift (Across) B. 20:00 AMRAP 400M Run 12 Deadlifts 9 […]

Wednesday February 14, 2018

“Knowledge without action is useless.” A. EMOM x 10 odd: 2 Front Squats (across) even: 4 Back Squats (same as front squat) B. EMOM x 15 Min 1: Cal Bike Min 2: 10m Shuttle Runs Min 3: Sit Ups *Score is total reps Bonus 3 x 5 Turkish Get Ups, Each Side 3 x 5 […]

Tuesday February 13, 2018

“In a nutshell, ditch the bread, pasta, rice and white potatoes in favor of more nutrient dense and high fiber foods. Sweet potatoes, squash, zucchinis, carrots and other vegetables like these are much healthier because they contain way more nutrients and are more filing because they contain more fiber.” A. 5 x 1 Paused Overhead […]