Warlock CrossFit Re-Opening Plan

Month: January 2021

Monday February 1, 2021

"The rule is: The basics are the basics, and you can't beat the basics" - Charles PoliquinPrimer: 9 Minutes for Quality60 Ft Duck Walk30s Barbell OH March5 Muscle Clean and Press10 Box Step UpsMobility:Push Up to Down DogLizardDevil in Disguise - AMRAP 1415-12-9-6-3Clean and Jerk @ 135/95Burpee Box Jump Overs @ 24/20Remaining TimeMax Ring Muscle [...]

Sunday January 31, 2021

Nothing breaks my heart more than seeing that person who's struggling to lose weight who thinks that they need to run 20 miles a week. They have no desire to do it, their knees hurt, they hate it and they're not losing weight... I think the most important type of exercise, especially in terms of [...]

Saturday January 30, 2021

"Play! Play more. I feel like people are so serious, and it doesn't take much for people to drop back into the wisdom of a childlike playfulness. If I had to prescribe two things to improve health and happiness in the world, it'd be movement and play." - Jason NemerPrimer: 7 Minutes For Quality5 Box [...]

Friday January 29, 2021

"All the problems I have in the daily world subside when I do cold exposure. Exposing myself to the worthy cold.. it is a great cleaning purifying force." - Wim "The Iceman Hof"Primer: 3 Minutes Row3 Rounds: Empty Barbell: 6 Deadlifts6 Hang Muscle Cleans6 Front Squats6 Strict Press and ReachMobility: Warrior SquatFloor SweepsDouble Macho: 7 Rounds [...]

Thursday January 28, 2021

" A day that ends well is one that started with exercise" - Sophia AmorusoPrimer: 12 Minutes for Quality2 Minute Row 20 Glute Bridges20 Bent Over Row20 Shoulder TapsMobility:Down DogLizardOn the 2 Minutes x 3 Rds0-2: 100 Double Unders2-4: 50 Sit Ups4-6: 25 Deficit Push Ups On PlatesOn the 2 Minutes x 3 Rds0-2: 100 Double [...]

Wednesday January 27, 2021

"On the edge you see all kinds of things you can't see from the center. Big, undreamed of thigns- the people on the edge see them first." - Kurt VonnegutPrimer: 8 Minutes for Quality: 40s Row5 + Muscle Snatch + 5 Front Squats + 5 Press and reachMobility: Up Dog to Push UpSeated StraddleWOD: 4th DownAMRAP [...]

Tuesday January 26, 2021

If you only put in the work on the day you wanted to, you wouldn't get much done. Primer: 10 Minutes For Quality6 Spiderman and Reach8 Single Leg Step Ups10 Barbell Press and Reach (climb in weight if you want)Mobility:Calf StretchLow DragonUplifting:Ascending Ladder for  AMRAP 103 Burpees 3 Box Jump Overs 3 Push Jerks 3,6,9,12,etcBarbell @ 155/105Box @ [...]

Monday January 25, 2021

“Happiness, not in another place but this place...not for another hour, but this hour.” ― Walt WhitmanPrimer: 8 Minutes for Quality60 Ft Duck Walk5 Muscle Cleans + 30s Barbell OH March30 Line Hops250M RowMobility:Lizard PoseCalf StretchWOD: Wonder World 100 Double Unders21 Power Cleans21 Bar Facing Burpees100 Double Unders15 Power Cleans15 Bar Facing Burpees100 Double Unders9 Power Cleans9 Bar [...]

Sunday January 24, 2021

"You beating yourself up is like Woody Allen playin the clarinet, I don't want to hear it." - Ted LassoPrimer: 7 Minutes For Quality45s Row 7 Romanian DL7 Muscle Cleans7 Front SquatsMobility:Pigeon Pose  WOD:Heads or Tails- AMRAP 25Buy In 1500M RowMax Rounds with Time Remaining5 KB Swings @ 70/5310 Push Ups15 Air Squats 5 Hang Squat Cleans @ [...]

Saturday January 23, 2021

"Your level of effort matters." Primer: 7 Minutes For Quality60s Row 5 Deadlifts + 5 Muscle Cleans + 5 S2OH Mobility:Push Up to Down Dog Seated Straddle WOD: Never Yielding:AMRAP 515 Power Cleans @ 135/95 15 Cal Row Rest 3 Minutes AMRAP 1015 Shoulder to Overhead @ 135/95 15 Cal Row 15 Thrusters @ 135/9515 Cal RowDumbbell VersionAMRAP 715 Double DB Clean @ 50/3515 [...]