Warlock CrossFit Re-Opening Plan

Month: February 2020

Saturday February 29, 2020

Primer: 2 rounds: 40s each PVC pass throughs | pvc leg swings | PVC OHS 2 rounds: 10 scap pull ups | 3 strict ring pull ups | 10 ring kip swings | partner has 3 Empty Barbell Pause OHS (10s in bottom) Technique practice: EMOM x 9 Min 1: 3 power snatches min 2: […]

Friday February 28, 2020

“Squats collapse from the head down” Strength: Front Squats 7x on the 1: 0:00 – 3@79% 1:30 – 1 @84% 3:00 – 3 @ 79% 4:30 – 1 @ 87% 6:00 – 3 @ 79% 7:30 – 1 @ 90% 9:00 – 12 @64% WOD: fortitude EMOM x 20 odd: 20/15 cal row even : […]

Thursday February 27,2020

“The world is yours” Primer: 3 Rounds: 20s dead hang + 10 scap pull ups | 10 DB high pull + 50 ft OH Carry | 10 goblet squats + 6 Cossack squats | 10 glute bridges Back Squats: 8 minutes to build to a moderate back squat WOD: “PayPal” – Teams of 3 – […]

Wednesday February 26, 2020

if you fight for your limitations, you get to keep them Primer: 3x 60s Machine | 20 Barbell Strict Press | 60s single leg lateral box step ups WOD: Biltmore – 3 Rounds For Time 50/35 Cal Bike or Row 35 Box Jump Over @ 24/20 20 Power Cleans @ 135/95 Performance: RX Fitness: Row […]

Tuesday February 25, 2020

“Write down anything that’s important because we need to see it to believe it.” Primer: 5x 12 PVC Pass Throughs | 9 cal bike or row | 6 walk outs | 3 strict pull ups Accumulate 60s in a HS Hold Build to a moderate set of 3 touch and go power snatches WOD: Black […]

Monday February 24, 2020

“Don’t tell me who you are, show me” Primer: 3x 60s machine | 15 air squats | 30s hollow hold |45s wall sit Build to a moderate hang squat clean WOD: Black and Tan 3 Rounds: 9 T2b | 7 lateral burpees | 5 hang squat cleans @ 135/95 30/21 cal bike or 40/30 cal […]

Sunday February 23, 2020

Today wraps up the final day of competition for Wodapalooza down in Miami. Thanks for cheering and supporting from NY. We’ll make sure all the updates and do our best to stream the final day on Instagram @WarlockAthletics . You can also catch the action at Games.CrossFit.com. “Coming together is a beginning, staying together is […]

Saturday February 22, 2020

Day two of Wodapalooza kicks off today. You guys can follow along on Instagram @WarlockAthletics or hop on Games.CrossFit.com. Thanks for watching and cheering us on! Primer: Running Warm Up + 3x 20s Dead Hang | 1 Wall Walk with Pause 3x 3 Strict Pull Ups + 6 Push Ups + 9 Air Squats 3x […]

Friday February 21, 2020

Thanks to everyone who has helped Cristy, Sara and I prep for Wodapalooza. We are competing from Friday to Sunday in Miami, Florida. Cristy is an Individual Masters Female 45-49, Sara is on an Intermediate Team and I’m on an RX Team. These past few weeks have been a lot of fun with the entire […]

Thursday February 20, 2020

Good luck to Marjorie, Erica and Brenn today as they take on the Gauntlet down in Miami @ Wodapalooza! Marjorie, Erica and Brenn go around 12 noon. We’ll make sure to stream it on Instagram @WarlockAthletics “If you want the world to be brighter, you have to let more light in.” Strength: Build to a […]