Warlock CrossFit Re-Opening Plan

Month: August 2020

Tuesday September 1, 2020

“You make a living with what you get. You make a life with what you give” - Winston Churchill3 Rounds: 10 Lunges | 15 Good Mornings | 15 Glute Bridges | 10 Strict T2B or KTCTechnique - 4 Sets - 2 Muscle Cleans + 2 Pausing Hang Power Cleans + 2 Power Cleans Start at 40% - [...]

Monday August 31, 2020

“The purpose of pain is to move us in action, not to make us suffer.” – Tony RobbinsTechnique Rowing: 3 Rounds 30s recovery | 30s moderate | 30s at or around 2k paceBarbell Technique - On the Every 60-90s x 5 (add weight as needed)3 Muscle Snatches + 3 SGPP + 3 OHS + 3 SB [...]

Sunday August 30, 2020

“Ask yourself at every moment, Is this necessary?” - Marcus Aurelius3 Rounds: 10 Push Ups | 10 Good mornings | 10 Tuck Ups | 10 Air Squats | 10 Pull Ups or DB / KB Bent over rowsBody Armor:3x10 Double KB Deadlifts (make them heavy)3x20 Weighted Glute Bridges (use a plate, KB or DB)3x30 Barbell [...]

Saturday August 29, 2020

“Strict before kipping. It’s simple, not easy.”Activation: 4 Rounds 100M Run | 10 Dead bugs | 10 Push Ups | 10 Spidermans 5 Hang Muscle Snatches + 5 Overhead Squats + 5 Snatch Balances Strength: 5x2 Power Snatches On the Every 90 SecondsOil Change1 Mile Run 50 T2B30 Power Snatches @ 135/95 Bulletproof Shoulders: 1 Mile Run50 V-Ups 400M Farmers Carry @ [...]

Friday August 28, 2020

Join us tonight Friday August 28 at 6 Pm - 9 pm we will be hosting a Memorial Friday Night Lights in honor of Bob. Bob always loved the Open, The Lift Off and really any community atmosphere of Warlock. We will be remembering him with two team style workouts while social distancing a 4 [...]

Thursday August 27, 2020

On Friday August 28 at 6 Pm - 9 pm we will be hosting a Memorial Friday Night Lights in honor of Bob. Bob always loved the Open, The Lift Off and really any community atmosphere of Warlock. We will be honoring him with two team style workouts while social distancing.  Come workout, hang out, [...]

Wednesday August 26, 2020

On Friday August 28 at 6 Pm - 9 pm we will be hosting a Memorial Friday Night Lights in honor of Bob. Bob always loved the Open, The Lift Off and really any community atmosphere of Warlock. We will be honoring him with two team style workouts while social distancing.  Come workout, hang out, [...]

Tuesday August 25, 2020

On Friday August 28 from 6 Pm - 9 pm we will be hosting a Memorial Friday Night Lights in honor of Bob. Bob always loved the Open, The Lift Off and really any community atmosphere event at Warlock. We will be honoring him with two team style workouts while social distancing.  Come workout, hang [...]

August 24, 2020

“Adversity is not in the way to greatness. Adversity is the way to greatness.” Primer:   3 Rounds: 10 Cossack Squats | 5 Bear Complexes | 20 Single Unders3 Rounds: 3 Position Snatch + 5 OHS | 5 Front Squats + 5 Strict Press EMOM x 10Odd: 3 Position Snatch (high Hang, hang, floor)Even: 7 Thrusters*Goal is [...]

Sunday August 23, 2020

“Success doesn’t come from pie-in-the-sky thinking. It’s the result of consciously doing something each day that will add to your overall excellence.” - Nick Saban3 Rounds: 10 Push Ups | 10 Good mornings | 10 Tuck Ups | 10 Air Squats | 10 Pull Ups or DB / KB Bent over rowsBody Armor:3x10 Double KB [...]