Warlock CrossFit Re-Opening Plan

Month: April 2020

Friday May 1, 2020

"It's essential to communicate with your friends, family and teammates, collectively and individually."WOD: On The Every 4 Minutes x 6 Rounds 8 Ground to Overhead @ 95/65 12x 10M Shuttle Runs8 Ground to Overhead @ 95/65 *Score is your slowest round.

Thursday April 30, 2020

"Give all and take nothing."EMOM x 30 Min 1: 45s RowMin 2: 10 BurpeesMin 3: 50 Ft Dumbbell Bear CrawlMin 4: 10 Hollow RocksMin 5: 45s Cal Bike

Wednesday April 29, 2020

Every second you’re not moving is time that’s gone that you’re not getting to put towards your fitness.21 Jump Street AMRAP 2121 Power Snatches @ 95/6521 Box Jump Overs @ 24/2021 Overhead Squats @ 95/65 21 Toe to Bar Sign Up For Warlock Programming Online

Tuesday April 28, 2020

"Treat everyone with respect and expect everyone to do the same."WOD: Sole CycleAMRAP 5 15 Lateral Burpees | 21 Power Cleans @ 155/105 | 27 Shuttle Runs Rest 5 Minutes AMRAP 5 15 Lateral Burpees | 21 Power Cleans @ 135/95 | 27 Shuttle Runs Rest 5 Minutes AMRAP 515 Lateral Burpees | 21 Power Cleans @ 115/85 | 27 Shuttle [...]

Monday April 27, 2020

“Life will present you with unexpected opportunities, take advantage of them"Escape From Wonderland - 2 Rounds For Time150 Double Unders50 Thrusters @ 45/3535/20 Cal Row Rest 2 Minutes then 15 Power Cleans @ 80% of your 1 RM. Sign Up For Warlock Programming Online

Saturday April 24, 2020

"Do it for your team, not for the applause"1 Round For Time: 21 Burpees400M Run21 Power Snatches @ 115/8521 Burpees400M Run15 Power Snatches @ 135/9521 Burpees400M Run9 Power Snatches @ 155/105For mobility work, primers, strength, bonus, stimulus, modifications and much more click here to join on our app with Move The Needle. If you already [...]

Friday April 24, 2020

"Share positive contagious energy"5 Rounds: 10 Power Cleans @ 115/8530 Double Unders10 Thrusters @ 115/8530 Double Unders

Thursday April 23, 2020

"Pursue Excellence"5 Rounds: 1 Minute: Burpees1 Minute: Lunges1 Minute: Row or Tuck Ups 1 Minute: KB Swings1 Minute Rest * If you plan on wearing a vest for Murph wear it today.

Wednesday April 22, 2020

"Well done is better than well said."For Time: 50 Wallball @50/3520 Double DB Box Step Ups @ 50/3510 Devil Presses @ 50/351000M Run10 Devil Presses @ 50/3520 Double DB Box Step Ups @ 50/3550 Wallball @ 20/14For a full description of the workout with scaling options, modifications, stimulus, primer and much more visit us on [...]