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Warlock CrossFit Re-Opening Plan

Month: September 2018

Tuesday September 11, 2018

“Americans never quit.” —Douglas MacArthur A. “Always Remembered” Teams of 2: 2001 Meter Row Buy In then 4 Rounds of 9 Rope Climbs 11 Bear Complexes @ 135/95 then 2977 Meter Row Cash Out 1 Bear Complex: Power Clean Front Squat Push Press Back Squat Push Press If biking 2.4 Mile Bike for buy in. […]

Monday, September 10, 2018

“Expect to suffer under the barbell. Expect there to be a fight like you’ve never felt before, and then stand the fuck up!” A. Back Squat – 1 Rep Max Recommended climbing numbers 5 @ 60% 3 @ 70% 2 @ 80% 2 @ 90% 1 @ 95 1 @ 103+ B. AMRAP 7 50 […]

Sunday September 9, 2018

“If you are good enough, no one is stopping you.” A. 30 Turkish Get Ups B. Helen – 3 Rounds 400M Run 21 KB Swings @ 53/35 12 Pull Ups

Saturday, September 8, 2018

“You didn’t sign up for easy.” A. AMRAP 25 – Teams of 3 60 Cal Row 50 Bar Facing Burpees 40 Thrusters Each Round the weight increases RX| Performance: 95/65 | 115/80 | 135/95 | 155/ 105 | 185/135 (AMRAP) Fitness: 75/55 | 95/65 | 115/80 | 135/95 | 155/ 105 (AMRAP) Fitness Light: 65/45 […]

Friday September 7, 2018

“Work ethic is important because, unlike intelligence, athleticism, charisma or any other natural attribute, it’s a choice” – Mike Rowe A. EMOM x 12 – 1 Clean and Jerk EMOM @75% + 5-10 lbs B. 3 Rounds For Time: 10 Bar Muscle Ups 10 Clean and Jerks @ 205/145 30 Wallball @ 20/14 Performance: 10 […]

Thursday, September 6, 2018

“Learn from the past, don’t live in the past.” A. EMOM x 10 odd: 5,4,3,2,1 Strict Weighted Pull ups even: 40 Second Hollow Hold B. AMRAP 10 20 G2OH @ 45/25 20 V-Ups 20 OH Lunges @ 45/25 retest from Thursday June 28 Performance = RX Fitness @ 35/15 | Tuck Ups Fitness Light @ […]

Wednesday, September 5, 2018

“Be stupid for me” – Greg Glassman A. Back Squats 5 @ 60,65,70,75% B. 5 Rounds – Death Race 15/10 Cal Bike 10 Burpees Bonus: A. 15 Minute Bike – Every 3 Minutes 1 set of muscle ups @ 25% + Same number of ring dips as muscle ups of your max unbroken set. i.e. […]

Tuesday, September 3, 2018

“People have an easy time believing that winning isn’t forever, but somehow fail to recognize that loss and failure are equally temporary.” A. EMOM x 12 Odd: 5,5,3,3,2,2 Hang Power Cleans (climbing) Even: 30 Second Strict HSPU (Scaled – DB Seated Press) B. The Upside Down (Retest from July 27) 100 Ft HS Walk 21 […]

Monday September 3, 2018

“I am not a product of my circumstances. I am a product of my decisions.” – Stephen Covey Class is at 9 am. Open gym is from 10-11 am. A. Hope – 3 Rounds Min 1: Burpees Min 2: Power Snatches @ 75/55 Min 3: Box jumps @ 24/20 Min 4: Thrusters @ 75/55 Min […]

Sunday September 2, 2018

“Learning to be aware of what you eat will be a chore for a few months. It’s much better to spend a few months learning how to eat then to spend the next 30 years not being healthy.” A. Synergy – Teams of 2 50-40-30-20-10 Synchronized Wallball @ 20/14 DB Snatches @50/35 20 Minute Cap […]