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Warlock CrossFit Re-Opening Plan

Month: April 2018

Saturday April 21, 2018

“The number one predictor of success is grit. The ability to persevere, overcome and move forward in spite of challenges, failures and obstacles.” – Jon Gordon Good luck to all of our athletes competing this weekend! Anita and Vicky at Festivus, CJ and Cristy in the masters online qualifier, Sam at her weightlifting meet, Dave […]

Friday April 20, 2018

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.” Greg Glassman Join us today Friday, April 20 at 5:30 pm to say congratulations, thank you and enjoy a casual beer with Greg on his last day with us. Greg has been a pioneer […]

Thursday April 19, 2018

“Think like a bumblebee, train like a race horse.” A. EMOM x 12 odd: :35 Second HS Hold even: 50Ft DB Walking Lunges B. AMRAP 10 10 DB Squat Snatches @ 50/35 30 Double Unders Performance 50/35 Fitness 35/20 Fitness Light 20/10 Hang Clean – 2×3@70%, 3×3@75% Clean DL on Plates – 5@80,85 &90% Warlock […]

Wednesday, April 18, 2018

You’ve got to do it with everything you got. Anything else is a guaranteed failure. A. 21-15-9 Power Clean and Jerk @185/135 Wallball @20/14 C2B Performance: C&J @ 145/100 | C2B Fitness: C&J @ 115/75 | Pull Ups Fitness Light: C&J @ 95/65 Jumping Ring Pull Ups Bonus – A. Pause Back Squat 3×5@65% B. […]

Tuesday, April 17, 2018

“When you have confidence, you can have a lot of fun. When you have fun, you can do amazing things.” Joe Namath We’re a sponsor at the Arlington Education Foundation 5K Run this Saturday, April 21, 2018. Hopefully you can come out and join us for a great cause! Click Here to Register A. Back squat […]

Monday April 16, 2018

“Goals are like destinations, without one you can drive around a whole bunch, but you never quite arrive.” A. Hang Snatch – 2×3@70%, 3×3@75% B. AMRAP 20 4 Squat Snatches @ 165/115 12 T2B 200M Run Bonus: 1. Snatch DL on plates – 5 @ 80,85 & 90% 2. Push Press 5@70%, 2×5@75% 3. 3 […]

Sunday April 15, 2018

Focus. A. Teams of 2 – 3 Rounds 50 Double Russian KB Swings @ 53/35 25 Synchronized Burpees 50 Cal Bike / Row B. Cash Out – 3 Minute Front Leaning Rest Warlock Weightlifting: Rest Day

Saturday April 14, 2018

“Being criticized is the price of admission for change” A. Front Squat – 5@70%, 4@75%, 2×3@80% B. AMRAP 4 600M Run – AMRAP: 10 Power Snatches 95/65 | 10 T2B AMRAP 4 400M Run – AMRAP: 8 Front Squats @ 115/75 | 10 T2B AMRAP 4 200M Run – AMRAP: 6 Power Cleans @ 135/95 […]

Friday April 13, 2018

If you’re going to work harder, make sure you’re working smarter too. A. 12 Minutes to Build to a heavy set of 5 DL B. For Time: 50 Burpee Box Jump Overs @ 24/20 50 DL @ 80% of your heavy set of 5 50 Strict HSPU Performance: 50 BBJO @ 24/20 | 50 DL […]

Thursday April 12, 2018

“Do or do not. There is no try.” – Yoda A. EMOM x 17 min 1: Burpees Min 2: DB Snatch @ 50/35 Min 3: Boxjumps @ 20″ Min 4: DB Hang Clean and Jerk @ 50/35 Min 5: Cal Bike Min 6: Rest Score is total reps Warlock Weightlifting: Power Snatch – 65% x […]