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Warlock CrossFit Re-Opening Plan

Year: 2021

Friday December 31, 2021

"Tomorrow is the first blank page of a 365 page book. Write a good one." -Brad PaisleyLimited Class Schedule: 5:30, 6:30, 7:30, 9:00, 10:15amClass Schedule Tomorrow 1/1: Open Gym 9-11amWarm Up: 1 set10 PVC pass-throughs10 ring rows10 knee push-ups10 PVC overhead lunges1 set10 PVC pass-throughs10 kip swings10 push-ups10 PVC overhead lungs1 set:15 handstand hold (partial wall [...]

Thursday December 30, 2021

"It is very important what not to do." - Iggy Pop Dynamic Warm Up: 2 sets20 mountain climbers20 alternating Cossack squats20 up-downsSkill Work: On a 3 Minute Clock1:00 max burpees to targetthen2:00 max single-leg squatsWOD:4 rounds for time:400m run30 hip extensionsIntermediate: 4 rounds for time:400m run20 hip extensionsBeginner:4 rounds for time:200-m run20 good morningsMovement scaling options: Run: distance, bike, row, [...]

Wednesday December 29, 2021

"Do your own thinking independently. Be the chess player, not the chess piece." - Ralph CharellWarm Up: On a 3:00 clock:5 kip swings5 jumping ring dips or push-ups5-calorie, row, bike, ski, or 10 jumping jacksOn a 3:00 clock:10 kipping knee raises or lying toes-to-bars5 kipping ring dips5 squats + jump for heightSkill Work: 2-3 sets:5 toes-to-bars (or [...]

Tuesday December 28, 2021

"If i accept you as you are, I make you worse; however, if I treat you as though you are what you are capable of becoming, I help you become that." - Johann Wolfgang von Goethe Warm Up: EMOM 8Minute 1: 45 Seconds Jumping jacksMinute 2: 45 Seconds Cossack squatsMinute 3: 45 Seconds BurpeesMinute 4: 45 Seconds [...]

Monday December 27, 2021

"Beware the investment activity that produces applause; the great moves are usually greeted by yawns." - Warren BuffettBarbell Warm Up: 2 sets10 RDL10 bent-over rows10 high pulls10 shoulder pressesSkill Work:5 sets for load:4 hang power cleansWOD:3 rounds for time:7 strict muscle-ups10 hang power cleans (185/125 lb)Intermediate: 3 rounds for time:1:00 strict muscle-ups10 hang power cleans (135/95 lb)Beginner:3 [...]

Sunday December 26, 2021

"The holiday season is a perfect time to reflect on our blessings and seek out ways to make life better for those around us." -Terri Marshall Warm Up: 1 set:30 jumping jacks3 inchworms15 knee push-ups1 set:30 single-unders3 inchworms with 2 hip taps10 hand-release push-ups1 set:30 fast single-unders3 extended inchworms with 2 hip taps5 dive bombersSkill Work: [...]

Saturday December 25, 2021

Merry Christmas and Happy Holidays to everyone in our Warlock Family! I hope you guys enjoy your time with family, friends, and loved ones along with a well deserved rest day after this past week. We appreciate everything you guys do to make Warlock great! Thank you for coming in and giving your best effort [...]

Friday December 24, 2021

"There's something about a holiday that isn't all about how much money you spend." -Hilarie BurtonLimited Classes Today: 5:30am, 6:30am, 7:30am, 9:00amBike Warm Up: 1 set:30 bike (easy)Rest :301 set:30 bike (moderate)Rest :301 set:30 bike (hard)Rest :30Specific Warm-Up:2 sets5-10 deadliftsEvery 2:00 x 3 sets60-yard shuttle run3-5 deadlifts (building)WOD:10 x 1:00 rounds for calories:60-yard shuttle sprint (5 [...]

Thursday December 23, 2021

"In all affairs, it is a healthy thing now and then to hang a question mark on the things you have long taken for granted." - Bertrand Russell Partner Warm Up: 1 set eachPartner 1 – 250/200-m rowPartner 2 – 10 Samson lunges + 10 scorpions1 set eachP1 – 250/200-m rowP2 – 10 lateral lunges + 10 [...]