Warlock CrossFit Re-Opening Plan

Month: May 2019

Sunday May 12, 2019

Happy Mothers Day to all the Badass Warlock Moms! Primer: 3 Rounds: Partner 1: 1 Minute Row | Partner 2: 1 Minute KB Good Mornings Partner 1: 1 Min KB GM’s | Partner 2: 1 Minute Row Partner 1 and 2: 1 Minute of Lizard Pose Partner 1 and 2: 45 Seconds of Synchro Air […]

Saturday May 11, 2019

“Think about it this way: If you break a max by 5 pounds a month, that’s 60 pounds a year. If you keep doing that, you’re going to be a bad dude,” – Louie Simmons Primer: 2 Rounds: 400M Run | 30 Second Samson Stretch | 30 Second Crab Walk | 30 Second Pause Front […]

Friday May 10, 2019

Congratulations to CJ and Cristy on an awesome Masters Qualifier Weekend! Cristy Finished 79th in the world in the 40-44 division after battling an injury which included 8 stitches on Friday. Congratulations to CJ who finished 8th in the world AND will be making a trip to Madison for the 2019 CrossFit Games to compete […]

Thursday May 9, 2019

“The Two things in life you are in total control over, are your attitude and your effort.” – Billy Cox Primer: 3 Rounds: 1 Minute Bike | 20 Sec plate DL | 20 Sec Ground 2 Overhead | 20 Second Overhead Lunges | Technique: 3x 3 Hang Squat Cleans + 3 Sots Presses from front […]

Wednesday May 8, 2019

“When it feels scary to jump, that is exactly when you jump, otherwise you end up staying int he same place your whole life.” Primer: Theraband Protocol 3 Rounds: 30 Seconds of the following Samson Stretch | Strict Pull Ups | Ring Dips | Overhead Squats | Arch to Hollow to V-Up Technique: 3 x […]

Tuesday May 7, 2019

“No matter where you star, how you finish is on you.” Primer: 3 Rounds: 20 Sec Plate Jumps | 30 Sec Overhead Squats | 30 Sec Single Leg Deadlifts | 20M Crab Walk Skill: 3×10 Single Leg Box Step ups BB in Front Rack (5 Per side) | 45-60 Seconds of Double or Triple Under […]

Monday May 6, 2019

“Don’t stop when you want to quit, stop when you’re done. Make that your identity and there’s nothing you can’t do.” – Tom Bilyeu Primer: 3 Rounds: 1 Minute Bike | 30 Second Lunges | 30 Second Developing Country Squat Skill: 2×5 Tempo Squats | 10 Scap Pull Ups | Ankle Mobility Work Strength:┬áBack Squat […]

Sunday May 5, 2019

“If you are trying to change your life, be willing to change your priorities to do it.” Primer: 3 Rounds – 30 Seconds of each of the following Deadbugs Single Leg Deadlifts Single Leg box step ups (10 per side) Shoulder Taps Strength: Deadlift 10 Minutes to build to a heavy triple Conditioning Prep: Walk […]

Saturday May 4, 2019

“Competitive excellence has nothing to do with what place you’re in and everything to do with you best effort.” Primer: EMOM x 9 Min 1: Bike Min 2: Overhead Squats Min 3: 1 Round of Cindy Min 4: Bike Min 5: Hang Squat Cleans Min 6: 1 Round of Cindy Min 7: Bike Min 8: […]

Friday May 3, 2019

Good luck to Cristy and CJ this weekend as they take on the Master Online Qualifier. Only the fittest 200 Masters athletes in the world qualify for each age group. They’ve put in a ton of work to make it to this point. Please take a second to cheer them on and wish them all […]