Warlock CrossFit Re-Opening Plan

Month: March 2020

Saturday March 14, 2020

“If you’re going to play at all, you’re out to win. Baseball, board games, playing Jeopardy, I hate to lose.” - Derek JeterGood Luck to Cristy and CJ as they take on Day 2 of the Qualifier!Primer: 3x 60s Bike |60s Of DT Empty Barbell | 60 s Pull Ups + Push Ups 8 Minutes [...]

Friday March 13, 2020

Good Luck to CJ and Cristy as they take on the Age Group Online Qualifier this weekend on their road to the 2020 Reebok CrossFit GamesPrimer: 1 Min Row | 1 Min Glute Bridge1 Min Row | 1 Minute Single Leg Glute Bridge1 Min row | 1 Minute Burpees1 Min Row | 1 Minute Air [...]

Thursday March 12, 2020

"When you have a dream, you grab it and never let go." - Carol BurnettPrimer: 2x 30s Walk Out | 30s Good Mornings | 30s Alligator Rolls 2 x 30s Tempo KB Deadlifts | 100M Run | 30s KB High Pulls (each side) | 30s glute bridgesStrength: 5x5Deadlift + 40s Hollow Hold AMRAP 18 - [...]

Wednesday March 11, 2020

"Achieve what you planned on doing and pursue it relentlessly until you achieve what you planned on doing. "Primer: 30s Thrusters | 30s Dead Hang | 30s Active Spider Man30s Thrusters | 10 Scap Pull Ups + 10 Kips | 30s Bottom up burpees30s Thrusters | 30s Hold above the bar | 30s Burpees 3 [...]

Tuesday March 10, 2020

"Blur the distinction between strength training and metabolic conditioning for the simple reason that nature’s challenges are typically blind to the distinction.”—COACH GLASSMANPrimer: 3x 3 Muscle Snatches + 3 Overhead Squats + 3 Snatch Grip Push Press + 3 Snatch Balances + 3 Hang Squat Snatches then 3x5 Muscle Snatch (start at 30%)Strength: 3x 1 Power Snatch + 2 Snatch [...]

Monday March 9, 2020

"You are a champion"Primer: 2x 20s hang | 5 muscle clean and strict press 2x 5 strict pull ups + 5 KTC | 5 pwr clean & push press 2x 5 c2b + 5 knees to elbows | 5 pwr clean and push jerk 1-3 Bar Muscle UPS | 3 pwr clean and jerkStrength: 6x [...]

Sunday March 8, 2020

"Traditionally, calisthenic movements are high-rep movements, but there are numerous body- weight exercises that only rarely can be performed for more than a rep or two. Find them. Explore them!”—COACH GLASSMANStrength: 7x1 - 5s Pause Front Squat Start at 50% - Climb to 75%6 Rounds: 100' Single Dumbbell Farmers Carry (Each side) @70/5320 Cal Bike or Row 30s L Sit [...]

Saturday March 7, 2020

"Adults are always asking kids what they want to be when they grow up because they're looking for ideas." - Paula PoundstonePrimer: 2x 200M Run| 10 PVC Pass Throughs | 10 Pausing PVC OHS 2x 5 Walk Outs | 10 PVC Sotts Press | 20 PVC Straight Leg Swings 1 Round: Barbell Warm Up 7 [...]

Friday March 6, 2020

Primer: 2 Rounds : 30s Spider man and reach | 30s Alternating Box Step Ups | 60s Bike 2 Rounds: 20s Lateral Plate Jumps | 20s DB Goblet Squats | 40s Shuttle Runs WOD: “4 Wheel Drive” – 5 Rounds AMRAP 4: 21/15 Cal Bike | 15 Burpee Box Jump Overs | Max 10 M […]

Thursday March 5, 2020

Strength: Overhead Head Squats – Build to a heavy set 3 WOD: Facetime – AMRAP 10 15 OHS @ 95/65 12 Sumo Deadlift High Pulls @95/65 9 Chest to Bar Performance: Pull ups Fitness: OHS & SDLHP @ 75/55 | Banded Pull Ups Fit Light: OHS & SDLHP @ 65/45 | Jumping Pull Ups