Warlock CrossFit Re-Opening Plan

Month: November 2020

Friday November 20, 2020

“Growth is uncomfortable.”3 Rounds: 60s Dead Hang | 50M Single DB Overhead Walk | 10 High Pull (Each side) | 3 Empty Barbell Bear Complexes  WOD: Shuffleboard:800M Run | 25 Thrusters @ 135/95 | 15 Bar Muscle Ups 800M Run | 25 Overhead Squats @ 135/95 | 25 T2B 800M Run | 25 Front SQuats @ 135/95 | 35 [...]

Thursday November 19, 2020

“Habits don’t restrict freedom, they create it.”Primer: 0-8 Minutes 1 Minute Row | 1 Minute Glute Bridge 1 Minute Row | 1 Minute Single Leg Glute Bridge1 Minute Row | 1 Minute Glute Walkouts2 Minute Barbell Warm UpStrength: 10 Minutes to find a heavy Touch and Go Triple Power Clean“DOCE” AMRAP 4 x 3 Rounds27/21 Cal Row 21 Power [...]

Wednesday November 18, 2020

“Focus on the process versus the goal or end result.”Primer: 2 Minute BikeRd 1: 5 Walk Outs | 10 Empty Barbell GM | 10 Back Rack Lunges | 10 DB Clean & PressRd 2: 3 Walk outs | 10 Barbell GM | 10 Front Rack Lunges | 10 DB Clean and Push PressRd 3 1 [...]

Tuesday November 17, 2020

“Attack the barbell.”Primer:4 Minute Row @ 2K Pace + 15-20 seconds3 Rounds:3 KB Swings | 5 Inch Worms | 7 Air Squats | 9 Sit Ups | 1 Jumping SquatWOD: Squat Cycle Week 7 Day 1Back Squats: Percentages based off your 1 Rep Max Back Squat 5 @ 70%5 @ 80%2 @ 85%3 @ 90%1 @ [...]

Monday November 16, 2020

“Our mentors do not wish for us to follow in their footsteps. Our mentors wish for us to go further and blaze the path further than before us.” Primer: 60s Row: 2 Minute Couch Stretch 60s Row: 2 Minute Pigeon Pose 60s Row: 2 Minute ButterflyStrength: Turkish Get Up: 10 Minutes to Build to a Heavy Single On each [...]

Sunday November 15, 2020

“There is no substitute for effort”Primer: 3 Rounds10 Single Leg Step ups Per side10 DOuble KB Romanian DL10 Glute Walk Outs Strength: 4 Sets8 pendlay Row 20 DB Floor PressRest 1-2 Minutes between setsBulletproof: 50s Hanging50M Single ARM DB Overhead CarryWOD: 21-15-9Cal BikeBurpee Box Jump Over @ 24/2010 Minute Time Cap Bulletproof Shoulders: 21-15-9Cal Bike Russian KB Swings @ 70/53

Friday November 13, 2020

“You can easily judge the character of a person by how they treat those who can do nothing for them” - Johann Wolfgang von GoethePrimer: 3 Rounds:60s Bike | 5 Power Snatches + 5 Overhead Squats + 5 Thrusters | 1 Round of Cindy WOD: The X FactorAMRAP 3 - 15 Cal Bike - AMRAP Power [...]

Thursday November 12, 2020

“Reminder: Knives are forged by fire, beat with a hammer over an anvil. They eventually come out polished and sharp. Ready for battle.”Primer: EMOM x 12:Min 1: Walk Outs + Push UpsMin 2: 20 Line Hops + 3 Jumping Squats + 20 Mountain Climbers Min 3: 8 DB High Pulls + OH Hold (right)Min 4: 8 [...]

Wednesday November 11, 2020

“Get comfortable being uncomfortable.”Thank you and Happy Veterans Day to all of our Veterans!U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, [...]