Warlock CrossFit Re-Opening Plan

Month: June 2019

Monday July 1, 2019

“You’ll miss the best things if you keep your eyes shut.” – Dr. Suess Primer: 2x | 30s Slow Wall Squats | 30s Warrior Squats | 30s Walkouts | PVC | Muscle Clean | Push Press | Back Squats | Jumping Squats PVC | Power Clean | Push Jerk | Back Squats | Jumping Squats […]

Sunday Funday June 30, 2019

“I believe it’s our responsibility to show our communities the value of all people, to celebrate different, and to take a stand for acceptance and inclusion.” – Julie Foudy Primer: EMOM x 9 Min 1: Cal Bike Min 2: Strict Round of Cindy Min 3: 45 Second Deadbug Mobility: 2 Minute Lizard | 2 Minute […]

Saturday June 29, 2019

“Adversity causes some to break. For others, it breaks records.” WOD: 3 Rounds for Time: Teams of 2 – 800M Run (together) 18 Synchro Thrusters @ 75/55 27 Synchro Russian KB Swings @ 53/35 Performance: 75/55 | 44/26 Fitness: @ 65/45 | 35/18 Fit Light: 400M Run together @ 65/45 | @ 35/18 Bonus: Front […]

Friday Night In House Throwdown

WOD 1: Fantastic Four Randy RX @75/55 | Scaled 45/35 Jackie RX @45/35 | Scaled 35/15 and Ring Rows Fran RX @95/65 | Scaled 65/45 and Ring Rows Karen RX 20/14 | Scaled – 14/10 2 Athletes split each of the girl workouts. Each Athlete must work for two of the workouts. No minimum work […]

Friday June 28, 2019

If you are doing the In-House throw down tonight please check-in in Mindbody. We will divide the teams at 5:30, explain the first workout and then start our throw down! “We’re so busy watching out for what’s just ahead of us that we don’t take time to enjoy where we are.” – Bill Watterson Strength: […]

Thursday June 27, 2019

Please be at our In House Throw down by 5:30 pm. We will draft teams, announce workouts and go over movements at 5:30 pm. We will start our first heat at 6 pm. We have had multiple requests to push it back an hour because people are getting out of work, so we did! Please […]

Wednesday June 26, 2019

“The picture perfect strategy, executed half-heartedly, will always be beaten by the less-than-ideal strategy, but executed with full heart.” Primer: 3 Rounds 60s Row | 20s Wall Walk | 60s single leg squats | 3 Jumping Squats 60s Row | 20s Shoulder touches | 60s Single leg squats | 3 jumping squats 60s row | […]

Tuesday June 25, 2019

“You are destined to win” Primer: 2x 40s Burpees / 20s rest 4x Up Dog / Down Dog 2x 30s hollow hang / 30s HS Hold 40s cossack Squats 40s wrist stretch 40s light Cuban press 40s pancake stretch Strength: Ring Pull-Ups – 4x Max Effort with 60s rest between sets Strict Ring Dips – […]

Monday June 24, 2019

“Don’t have $100.00 shoes and a 10 cent Squat” – Louie Simmons Hey Guys! This Wednesday Night we’ll be headed over to the Four Brothers Drive In in Amenia for a double header of Toy Story and Men in Black. Feel free to bring the family, friends and plenty of snacks to share with all […]

Sunday June 23, 2019

“Avoid food products containing ingredients that no ordinary human would keep in the pantry.” Primer: 3 Rounds: 15 Reps of each Sampson Stretch Overhead Squats Tuck ups Sit-Ups Arch Hold On Rig Strict Pull Ups Push Ups Technique: 5×1 Power Snatch + 5 OHS (climbing) WOD: “Nancy” – 5 Rounds for Time 400M Run 15 […]