Warlock CrossFit Re-Opening Plan

Month: December 2019

Tuesday December 31, 2019

“Success demands singleness of purpose.” – Vince Lombardi Primer: 4 Min easy bike | 4 min easy row 2 Rounds: 5 Inch Worms |30 Hollow Rocks 5 Walk Outs | 30 Superman Rocks For Time: “Montoya” 15 Strict HSPU 15 Strict C2B 30 Cal Row or Cal Bike 30 Shuttle Runs then… 15 Strict HSPU […]

Monday December 30, 2019

“Moving well is the highest priority THEN move big weight” – Squat University Primer: 2 Rounds 2 Min Row | 40s Spider Man and Reach | 30s Samson Stretch | 20 Air Squats | 10 Lateral Box Step Ups (5 per side) Strength: 5x 1 Tempo Back Squats (5s Down | 1s Pause | Speed […]

Sunday December 29, 2019

“You get what you repeat.” – James Clear Primer: 3 Rounds 5 T-Spine Extensions (L/R) | 8 Russian Baby Makers 5 Samson Lunges (L/R) | 10M Crab Walk 3 Rounds: 30s Dead Hang | 30s Wall Walk Hold or 45s Plank 2 Round: 10s Hang Above Bar | 5 Tempo Push Ups | 5 Tempo […]

Saturday December 28, 2019

“There can only be one most important thing. Many things may be important, only one can be the most important.” – Ross Garber Primer: 3 Rounds 20 Air Squats 15 Good Mornings 10 Overhead Arm Circles 5 Inch Worms Barbell Warm Up Perfect Bar: Teams of 3 120 Deadlifts, 600M Run 90 Hang Power Cleans, […]

Friday December 27, 2019

“The key is over time. Success is built sequentially. It’s one thing at a time.” – Gary Keller It’s a de-load week, don’t be a peckerhead. Primer: 3 Rounds 20 Cal Row | 10 PVC Pass Throughs 20 Box Step ups | 10 PVC Overhead Squats 20 Lateral Box step Ups | 10 banded Pull […]

Thursday December 26, 2019

“Be like a postage stamp – stick to one thing until you get there.” – Josh Billings Today we have Open gym from 7 – 10 am. Come in, throw down with friends and make some new ones. The workout is below and will be on the board. Enjoy our de-load week. Mobility: 60s of […]

Wednesday December 25, 2019

Merry Christmas and Happy Holidays to everyone in our Warlock Family! I hope you guys enjoy your time with family, friends and loved ones along with a well deserved rest day after this past week! We appreciate everything you guys do to make Warlock great! Thank you for coming in and giving your best effort […]

Tuesday December 24, 2019

“The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community” – Greg Glass-man Today: Morning Classes Dec 25 – Closed Dec 26 – Open Gym from 7 – 10 am Dec 27 – Normal Classes The workout is just like […]

Monday December 23, 2019

“Early to bed and early to rise, makes a man healthy, wealthy and wise.” – Ben Franklin Primer: 60s easy – Bike | Row | Shuttle Run | Glute Bridges 40s Moderate – Bike | Row | Shuttle Run | Wall Squats 20s fast – Bike | Row | Shuttle Run | Jumping Air Squats […]

Sunday Funday December 22, 2019

“If you keep on thinking what you have been thinking you’ll keep on getting what you have been getting.” -Jon Gordon Strength: Back Squat 3 x 5 (Heavy) WOD: “Ballroom” 27-21-15-9: Wallball @20/14 MedBall V-UPS @20/14 Scaled: MedBall Tuck Ups @14/10 Bonus: ROM WOD | Crossover Iron Scap Protocol