Warlock CrossFit Re-Opening Plan

Month: January 2020

Saturday February 1, 2020

“Full effort is full victory” – Katrin Tanja Davidsdottir Primer: 3 Rounds: 10 Cal Row | 5 Deadlifts + 5 Cleans + 5 Strict Press | 10 Spider Man and Reach WOD: “Deep End” – 5 Rounds Min 1: Cal Row Min 2: Power Cleans @ 135/95 Min 3: Lateral Burpees Over Bar Min 4: Rest […]

Friday January 31, 2020

“What is important is seldom urgent, and what is urgent is seldom important.” – Dwight Eisenhower Strength: Snatch Complex On The Every 90s x 6 1 Hang Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch Start at 50% and build to 65-70% WOD: Paw Patrol – AMRAP 15 60 Double Unders 20 […]

Thursday January 30, 2020

“A small change in what you see can lead to a big shift in what you do.” – James Clear Strength: 3 Power Snatches EMOM x 7 WOD: 10 Rounds For Time ” 20.1″ 8 Ground to Overhead @ 95/65 10 Bar Facing Burpees Scaled: 8 Ground to Overhead @ 65/45 *15 Minute Time Cap […]

Wednesday January 29, 2020

“If you want to improve, be content to be thought foolish, and stupid.” – Epictetus Strength: Alternating Efforts EMOM x 8 odd: 8 Front Rack Lunges – Build to a moderate load even: 1-2 Wall Walks WOD: Buckle Up AMRAP 5 200 Ft Walking Lunges (no weight) | 50 Abmat Sit Ups | Max Cal […]

Tuesday January 28, 2020

“Breathe into those thoughts that run through your mind when you approach change.” Primer: 3 Rounds: 60s Row | 10 Single Arm KB Deadlifts | 10 Russian KB Swings | 10 Boot Straps Strength: On The Every 3 Minutes x 4 Rds 5 Deadlifts @ 70-75% of 1RM + Max Effort Ring Dips WOD: The […]

Monday January 27, 2020

“Slow down to go fast” Primer: 2x 30s Dead Hang | 30s Walk Outs 2x 2 Wall Walks | 10 Pendlay Row Empty BB | 5 Muscle Clean and Strict Press 2x 3-5 Kipping HSPU | 3-10 Kipping Pull Ups | 5 Power Clean and Push Press Strength: Clean and Jerk – Build to a […]

Sunday January 26, 2020

View this post on Instagram π™Όπš’πš—πšπšπšžπš• π™΄πšŠπšπš’πš—πš π™²πš‘πšŠπš•πš•πšŽπš—πšπšŽ! 🍽 πš†πš‘πš˜’𝚜 πš’πš—? πšƒπšŠπš πš’πš˜πšžπš› πšπšŽπšŠπš–πš–πšŠπšπšŽ & πšπš’πšŸπšŽ 𝚞𝚜 πš’πš˜πšžπš› πšπšŽπšŠπš– πš—πšŠπš–πšŽ! π™ΌπšŠπš”πšŽ πšœπšžπš›πšŽ 𝚒𝚘𝚞 πšœπš’πšπš— πšžπš™ 𝚊𝚝 πšπš‘πšŽ πšπš›πš˜πš—πš πšπšŽπšœπš” 𝚝𝚘 πš›πšŽπšœπšŽπš›πšŸπšŽ πš’πš˜πšžπš› πšœπš™πš˜πš πš’πš— πšπš‘πšŽ πšŒπš‘πšŠπš•πš•πšŠπš—πšπšŽ! A post shared by Warlock Athletics (@warlockathletics) on Jan 20, 2020 at 9:32pm PST Nutrition Challenge kicks off Monday! […]

Saturday January 25, 2020

β€œHiding from your weaknesses is a recipe for incapacity and error.” – Greg Glassman, Founder of CrossFit Primer: EMOM x 6 – PVC or Empty Barbell 2 Muscle Snatches + 2 Overhead Squat + 2 Snatch Balance + 2 Hang Squat Snatch Strength: 5 x 1 Squat Snatch + 2 Overhead Squats WOD: Bambi – […]

Friday January 24, 2020

“If you want to be truly successful at it, you cannot be content with pretty good.” – Tim Grover Primer 2 Rounds: 7 Tempo KB Deadlifts | 7 Seated Box Jumps | 30s Pole Prying | Strength: 1 Front Squat EMOM x 9 W1: 84, 87, 90% W2: 87,90,93% W3: 90,93,96 WOD: “Hail Mary – […]