Warlock CrossFit Re-Opening Plan

Month: December 2019

Wednesday December 11, 2019

“When you’re brave at the barbell, everything else in life is easier.” Primer: 3 Rounds: 30 Single Unders | 20 banded Pull a parts | 10 Wall Squats | 10 Spiderman and Reach Push Press: 4×6 *across at 90-100% of your 10 RM Push Press from last week WOD: Geico – AMRAP 15 60 Double […]

Tuesday December 10, 2019

“You are more powerful than you think you are. Act accordingly” – Seth Godin Primer: 3 Rounds 5 Inch Worms 10 Abmat Sit Ups (no arms) 5 Strict Pull Ups 200M Row Gymnastics Conditioning 0-5 Minutes 3 Strict HSPU (1 Wall Walk) 15s Hanging L-Sit (12 Sit Ups) 5-10 Minutes 3 Tempo Strict Pull ups […]

Monday December 9, 2019

“A motivational quote can’t put the work in for you.” Primer: 2 Rds: 6 PVC Muscle Snatches | 9 PVC OHS | 12 Single Leg Step Ups 2 Rds: 6 Pwr Snatches | 9 Overhead Squats | 6 box jumps | 3 Jumping Squats Strength: 5 x 1Tempo OHS 7s Down | 7s Pause | […]

Sunday December 8, 2019

“Make each day your masterpiece.” – Coach Wooden Strength: DB Thrusters – Build to a heavy set of 5 WOD: EMOM x 15 Min 1: Dumbbell Thrusters @ 35/20 Min 2: T2B Min 3: Burpee Box Jump Overs @ 30/24 *Score is Total Reps Bonus: ROMWOD

Saturday December 7, 2019

Our Warlock Holiday Party is Saturday December 14th at 7pm at Ice House in Poughkeepsie. It includes food and open bar from 7 – 10. Cost is $40 per person. Friends and family are welcome! Please RSVP at the front desk with one of the coaches! “Chase greatness” “Hot and Heavy” 15 Clean and Jerks […]

Friday December 6, 2019

“Winning takes talent, to repeat takes character.” – Coach Wooden 2 Rounds: 45s Row | 30s Glute Bridges | 30s Front Squats | 30s Wall Walks | 3 Jumping Squats Strength: 1 Tempo Front Squats OTM x 9 3s Down | 3s Pause | 3s Stand 1-3 @60% | 4-6 @64% | 7-9 @68% “Hot […]

Thursday December 5, 2019

“Developing absolute strength is a marathon, not a sprint” – Louie 16 Minutes for Quality: 50 Ft Single Arm Farmers Carry @ 70/53 10 Double KB Sumo DL 10 Snow Angels 100 Ft Bear Crawl Moodswing – AMRAP 16 15/10 Cal Bike 12 Kettlebell swings @ 70/53 9 Strict Pull Ups Performance: 15/10 Cal Bike […]

Wednesday December 4, 2019

  If you’re going to do something, you might as well do it right. Primer: 10 Min for Quality 9 Strict Pull Ups | 50 Ft HS Walk or 3 Wall Walks 7 Strict T2B | 50 ft HS Walk or 3 Wall Walks 5 Strict C2B | 50 Ft HS Walk or 3 Wall […]

Tuesday December 3, 2019

“The work you do while you procrastinate is probably the work you should be doing for the rest of your life.” – Jessica Hische Primer: 2x 30s at each Row | PVC Pass Throughs | Overhead Circles | Walk Outs | Active Samson | Spideman Barbell Warm Up + 3 x 30s Burpees Strength: Push […]

Monday December 2, 2019

For Monday December 2nd classes will begin at 9 am. Home WOD AMRAP 20 – 20 Burpees | 20 Sit Ups | 20 Jumping Squats (if you hit your head on your ceiling extra points) “Validation is for parking” Primer: For Quality 9 Minutes 21 PVC Overhead Squats 15 Straight Leg Abmat Sit Ups 9 […]