Warlock CrossFit Re-Opening Plan

Month: May 2019

Saturday June 1, 2019

The “Zero-Sum” mindset is when one looks at others who have accomplished “X” and thinks: Why them? Why isn’t it me? The other, “Non-Zero Sum”, looks at those same people and accomplishments and has a different approach: If they can do it, so can I. Primer / Technique : 7 Rounds – 3 with PVC […]

Friday May 31, 2019

“There is one quality which one must possess to win, and that is the definiteness of purpose, the knowledge of what one wants, and the burning desire to possess it.” – Napoleon Hill Primer: 4x20s Work / 10s rest – High Knee’s 4x20s Work / 10s rest – Butt Kickers 4x20s Work / 10s rest […]

Thursday May 30, 2019

“Sometimes you need to slow down to go fast” – Jeff Olson Primer: 3 Rounds: Leg Swings | Air Squats | Russian Baby Markers | Barbell Warm Up Technique: 3 Rounds: 2 Clean Pulls + 2 Hang Cleans + 5 Sots Presses Strength: Hang Squat Clean 6×2 WOD: 5 Rounds – Black and Blue 10 […]

Wednesday May 29, 2019

One of the biggest downfalls of athletes is their inability to be patient along with actually practicing a movement to develop strength and understanding of the movement. A lot of people want their results immediately. They don’t want to put the time in to develop the fundamentals to become even mediocre at them. Not us, […]

Tuesday May 28, 2019

“Your machine needs a motor before it can do anything.” Today is a slight back off day after Murph yesterday. We are deliberately staying off the shoulders before going through a pull up and dip test on Wednesday. Primer: 3 Rounds: 40 Second Box Step ups 5 Extended Arm Plate Squats 10 Bent Knee Ankle […]

Memorial Day | Monday May 27, 2019

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more […]

Hero Weekend | Sunday May 26, 2019

WOD: Randy 75 Power Snatches @ 75/55 Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 7 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children. Bonus: ROMWOD

Hero Weekend | Saturday May 25, 2019

U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents […]

Hero Weekend | Friday May 24, 2019

For the next 4 Days we will be honoring American Hero’s by completing their WODs. Come in, wear red, white and blue, support, cheer and give your everything to these workouts. “Don’t let your mind control you. Control your mind.” ― Jocko Willink Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned […]

Thursday May 23, 2019

“Pay attention to what’s in front of you – The principle, the task, or what’s being portrayed.” – Marcus Aurelius Primer: Theraband Protocol Technique: 3 Rounds 10 Scap Pull Ups | 10 Ring Rows | 10 Second Static Hold On Rings + 10 Second Hold Bottom of Ring Dips | 10 Scap Push Ups + […]