fbpx


Warlock CrossFit Re-Opening Plan

Month: November 2018

Tuesday November 20, 2018

“I’ve learned that one workout doesn’t define you, ou still have a chance even if you’re in tenth or eleventh place on day one. I’ve dug myself out of holes plenty of times.” Chyna Cho *Our Holiday schedule is up to date in Mindbody. Classes are as follows: Thursday: 9 am Class. Friday: 6:45, 7:45, […]

Monday, November 19, 2018

“When everything seems to be going against you, remember that the airplane takes off against the wind, not with it.” Henry Ford *Members doing a push pull challenge. For the remainder of the month you will only have 3 minutes a day to complete as many sled pushes as possible for points. Ladies: Rogue Sled […]

Sunday November 18, 2018

“If you think wellness is expensive, try illness.” A. “Sparta” Teams of 3 – AMRAP 30 100 / 70 Cal Bike or Row 100 Kettle bell Swings @ 70/44 100/ 70 Cal Bike or Row 100 Synchronized Lunges 100 / 70 Cal Bike or Row 100 Knee’s to Elbows One Partner works at a time […]

Saturday November 17, 2018

“How is the worst thing to happen to you actually the best thing that happened to you?” A. “Boxed Out” AMRAP 4 10M Shuttle Runs AMRAP 4 21 Hang Power Snatches @ 115/80 21 Burpee Box Jump Overs @ 24/20 AMRAP 3 10M Shuttle Runs AMRAP 3 15 Hang Power Snatches @ 115/80 15 Burpee […]

Friday November 16, 2018

“In order to grow you need to focus on things you’re not good at and make them better.” A. Big Clean Complex 0:00 1 Set @ 50% 4:00 1 Set @ 55% 8:00 1 Set @ 60% *Based off of 1RM Squat Clean A. Big Clean Complex is 9 reps 1 High Hang Squat Clean […]

Thursday November 15, 2018

“Training hard does not mean you are training smart. Training smart does not mean you are training easy.” – Max Schmarzo A. EMOM x 10 6 Power Cleans B. “Forever Young” Min 1: 10 T2B + AMRAP Sit Ups Min 2: 8 T2B + AMRAP Sit Ups Min 3: 6 T2B + AMRAP Sit Ups […]

Wednesday November 14, 2018

“Everything takes longer than you think” A. Front Squats 4×5 B. Route 99 – AMRAP 13 33 Thrusters @ 95/65 99 Double Unders 33 DB Box Step Overs 50/35 @ 24/20 99 Double Unders Performance = RX Fitness: @35/20 Fitness Light @ 20/10 Bonus: A. Muscle Snatch 2×5@35%, 2×5@40%, 5@40+ B. 5 SGPP + 2 […]

Tuesday November 13, 2018

“Strength is imperative for proper form and form is imperative in demonstrating body control.For this reason we have a strength bias and promote strict movement before kipping.” A. EMOM x 20 odd: 6 Deadlifts + 5 Hang Power Cleans + 4 Shoulder to Over Head @ 155/105 even: 15/12 Cal Row Bonus: A. Clean Pull […]

Monday November 12, 2018

Thank you to all of our Veterans past and present! A. “Wade” – For Time Run 1200M then 4 Rounds of: 12 Strict Pull ups 9 Strict Dips 6 Strict Handstand Push ups then Run 1200M *If you have a 20 lb vest wear it. Scaled: 800M Run or walk 4 Rounds of: 12 Assisted […]

Sunday November 11, 2018

“Consistent, imperfect action will carry you further than brief moments of perfection.” – Chris Cooper A. “Rowing Rage” – 5 Rounds Min 1: Cal Row Min 2: Sit Ups Min 3: KB Swings @ 53/35 Min 4: Rest * Score is total reps