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Warlock CrossFit Re-Opening Plan

Month: November 2018

Saturday November 10, 2018

“You can succeed best and quickest by helping others to succeed.” A. “Iron Fist” – Teams of 3 70/50 Cal Bike or Row 50 Deadlifts 40 Hang Power Cleans 30 Push Jerks Rd 1: RX 95/65 | Scaled 65/45 Rd 2: RX 115/80 | Scaled 75/55 Rd 3: RX 135/95 | Scaled 95/65 Rd 4: […]

Friday November 9, 2018

“The distinction we make between resistance training and metabolic training (“cardio”) may seem clear to us, but nature honors no such distinction” A. Snatch – 5 Rep Max Snatch (3 Minute window) B. 3 Rounds For Time: 10 Back Squats @ 135/95 15 HSPU Performance: BS @ 135/95 | DB Push Press @ 50/35 Fitness […]

Thursday November 8, 2018

“Few understand the overwhelming importance of anaerobic exercise to general fitness” A. 4 Rounds 21 Deadlifts @ 155/105 150′ Walking Lunges 21 Push Ups

Wednesday November 7, 2018

“We have whiteboards instead of mirrors for looking at your sorry ass” – Greg Glassman A.  4 Rounds – AMRAP 3 Buy In: 60 DU’s + 16 DB Step Overs @ 35/20 | 24/20 inch box then Max Bar Facing Burpees 1 Minute rest between rounds *Score is Max Bar Facing Burpees *Bonus: A. 5 […]

Tuesday November 6, 2018

“Fitness is a hedge against sickness” A. Chipper – For Time – 60 Deadlifts @ 115/85 45 Overhead Squats @ 115/85 30 Shoulder to Overhead @ 115/85 Performance @ 115/85 Fitness @ 95/65 Fitness Light @ 65/45 *20 minute time cap Bonus: A. Bike Pacing 3 Rounds: 3 Minutes Moderate, 2 Minutes fast, 1 Minute […]

Monday November 5, 2018

“Just when your body has all the answers, you have to change the questions.” – Lou A. 4x Clean Pull + 3 Hang Cleans + Push Jerk (climbing) B. AMRAP 10 2K Row + Max Devil Presses @ 35/20 *Two Scores: 2K Row Number of Devil Presses *Bonus* Hang Clean Pull 3×5@90 Tabata weighted plank

Sunday November 4, 2018

“We fail at the margins of our experience” – James Hobart A. AMRAP 18 25 Power Cleans @ 95/65 25 Abmat Sit Ups 200M Run 25 Abmat Sit Ups Performance = RX Fitness and Fitness Light @ 75/55 *Our next 6 week challenge start Monday November 4. Class is from 7-8 pm on Monday / […]

Saturday November 3, 2018

“It’s easy to convince yourself that things need to be hard, that if you’re not redlining, you not trying hard enough. This leads us to look for paths of most resistance, often creating unnecessary hardships in the process.” *Wodapalooza Athletes will complete their qualifier workouts during Open Gym. Not during the 8 or 9 am […]

Friday November 2, 2018

“Strength does not come from winning. Your struggles develop your strengths.” – Arnold *Our 6 Week Challenge kicks off Monday November 5. Class is from 7-8. For more information click on the 6 week tab or email E@WarlockAthletics.com A. Teams of 3 – 3 Rounds 4 Minute Row for Calories 3 Minute Bike for Calories […]