Warlock CrossFit Re-Opening Plan

Month: November 2020

30
Nov
2020

Tuesday December 1, 2020

Over the next 21 days we’ll be focusing on one lesson a day from “The Hard Hat” by Jon Gordon. We’ll read it during class. This is a book I give to every employee so we’re all on the same page from the start. I think that it’s important for us to carry the same [...]
30
Nov
2020

Monday November 30, 2020

“Anyone can succeed when everything is going right. Few can rise above when things are going wrong.” - UnknownPrimer: 8 Minutes for Quality10 Alternating cossack Squats3 Muscle Snatches + 3 Power Snatches + 3 Overhead Squats + 3 Snatch Grip Push Presses3 Scap Pull Ups + 3 Strict Pull Ups + 3 Kipping Pull Ups 60s [...]
28
Nov
2020

Sunday November 29, 2020

“Adversity causes some to break. For others, it breaks records.”8 Minutes for Quality200M Row | 20 Lunges | 50 Ft Single Arm DB Overhead Carry (each arm) | 20 shoulder taps 7 Minutes to Build to a heavy:Hang Squat Clean + 2 Front Squats WOD “So Fresh, So Clean”15 Cal Row | 10 Hang Squat Cleans15 Cal [...]
26
Nov
2020

Friday November 27, 2020

“Sleep. Diet, exercise and work ethic don’t hold a candle to how sleep can revolutionize the way you live, love parent and lead.” - Brene BrownPrimer: 60s Bike | 30s Walk Outs | 10 Deadlifts | 10 Strict Press (3 Rounds) 90s Lizard Pose7 Minutes to warm up your deadlift WOD: Side Effect AAMRAP 10 5 Deadlifts @ [...]
25
Nov
2020

Thursday November 26, 2020

“I have learned that a reset is needed at time” - Mike D from the beastie boysHappy Thanksgiving Team! Primer: Running Warm Up3 Rounds6 Samson Stretch | 12 Push ups | 24 Mountain Climbers | 200M RunAMRAP 26 7 KB Swings @ 53/3514 Lunges  @ 53/3528 Sit Ups 400M RunAt Home:  AMRAP 2614 Good Mornings 21 Lunges 28 Sit Ups 400M Run
24
Nov
2020

Wednesday November 25, 2020

“Always make new mistake” - Esther DysonPrimer: 2 Minute easy on any machine 2 Minute Dead Hang 3 Rounds: 50 M Single Arm Overhead Carry | 12 High Pulls Each Side3 Rounds: 5 Clean Deadlifts | 5 Clean Grip High Pulls | 5 Tall Cleans | 5 Strict press | 5 Push Jerk 12 Minutes to Build to a [...]
23
Nov
2020

Tuesday November 24, 2020

“Real work and real satisfaction come from the opposite of what the web provides. They come from going deep into something - the book you’re writing, the album, the movie and staying there for a long, long time.” - Steven PressfieldPrimer: 3 Rounds10 Pausing Air Squats | 10 Good Mornings | 10 Tuck Ups | [...]
23
Nov
2020

Monday November 23, 2020

Happy Birthday Heather “It’s easy to convince yourself that things need to be hard, that if you’re not redlining, you’re not trying hard enough.” - Tim FerrissPrimer: 3 Rounds Bike: 30s Slow | 30s moderate | 30s moderate - fast2 Rounds: 60s Dead Hang | 50M Single Arm DB Overhead Walk (each side) | 10 DB [...]
21
Nov
2020

Sunday November 22, 2020

“There is no substitute for effort”Primer: 3 Rounds10 Strict Pull Ups 10 Single Leg Step ups Per side10 Glute Walk Outs Strength: 3x6 Weighted KB Step Ups 3x8 Sumo Deadlifts (unbroken and climbing)Rest 1-2 Minutes between sets3x12 Romanian Deadlifts (unbroken and climbing) Rest 1-2 Minutes between setsSuperset:3x16 Banded Good Mornings (unbroken and climbing)20 Weighted Sit Ups
20
Nov
2020

Saturday November 21, 2020

“The most important part of the momentum equation is movement”Primer:8 Minute On the 0:00 - 400M RunOn the 2:00: 200M Run + 10 Air Squats + 15 Sit Ups On the 4:00: 200M Run + 10 Air Squats + 10 Push Ups On the 6:00: 200M Run + 10 Lunges  + 5 Strict Pull Ups On the 8:00: 60s [...]