Warlock CrossFit Re-Opening Plan

Month: February 2021

Sunday February 28, 2021

"Don't let the fear of losing be greater than the excitement of winning." --Robert Kiyosaki PRIMER: 7 Minutes For Quality45s Row 7 Romanian DL7 Muscle Cleans7 Bent Over RowsMOBILITY: Pigeon Pose Lizard GYM WOD: “Swole Sess”0-10 Minutes1 Turkish Get Up50 Ft Single Arm OH Carry(Left)1 Turkish Get Up50 Ft Single Arm OH Carry (Right)10-18 Minutes 15 Barbell Bent Over [...]

Saturday February 27, 2021

"Too many of us are not living our dreams because we are living our fears." --Les Brown PRIMER: 100 Cal Bike Or2K Row 8 Minute Time CapMOBILITY: Warrior SquatSpiderman and ReachSpend 10 MinGYM WOD: “Mind Reader”.1 Mile Bike or 50M Row1 Pwr Clean @ 225/1551 Burpee Bar Muscle Ups.2 Mile Bike or 100M Row2 Pwr Cleans, 2 [...]

Friday February 26, 2021

"Do one thing every day that scares you." --Anonymous PRIMER: 8 Minutes for Quality:15 Line Hops10 Air Squats + 10 Push Ups + 10 Sit Ups Barbell:5 OHS +5 Muscle Cleans +5 ThrustersMOBILITY: Push Up to Down DogFloor SweepsGYM WOD: AMRAP 9 - “SOS”3 Squat Snatches @ 95/653 Cal Row6 Squat Snatches @ 95/656 Cal Row9 [...]

Thursday February 25, 2021

"Success is walking from failure to failure with no loss of enthusiasm." --Winston Churchill PRIMER: 2 Minute RowThen 6 Minutes for Quality 20 Glute Bridges20 Bent Over Row20 Shoulder Taps5 Hang Muscle CleansMOBILITY: Down DogLizardGYM WOD: EMOM x 200-10Odd: 5 Hang Power CleansEven: 25 Sit Ups 11-20Odd: 2 Hang Power CleansEven: 12 V-UpsAT HOME WOD: Dumbbell Version: Same [...]

Wednesday February 24, 2021

"Things work out best for those who make the best of how things work out." --John Wooden PRIMER: 7 Minutes for Quality: 45s Machine10 Cossack Squats5 Hang Squat Cleans45s Machine10 Deadlifts5 Hang Squat Cleans5 Front Squats5 Strict Press 45s Machine10 Deadlifts5 Hang Squat Cleans5 Front SquatsMOBILITY: Warrior Squat Walk OutsSTRENGTH: Lizard PoseSeated StraddleGYM WOD: 3 Wise MenAMRAP 3 [...]

Tuesday February 23, 2021

“The secret of getting ahead is getting started.” – Mark Twain. PRIMER:Burpee Cycling - On The Minute x 10 Minutes Burpee Box Jump Overs RX is JumpScaled is Step Overs MOBILITY:Floor SweepsInch WormsGYM WOD:13th Wonder - AMRAP 13600M Row9 Deadlifts 12 Double DB Box Step Overs DL - @ 65-78% of your 1 RM. Something you could cycle for 9+ [...]

Monday February 22, 2021

Click Here to Order your Warlock CrossFit Open T-shirts Orders are due by Tuesday February 23 at 8 pmCrossFit OpenThe 2021 CrossFit Open Kicks off March 11 and is 3 weeks long. This is always a great community event and I’m excited to have everyone to participate  Click Here to Sign UpAffiliate: Warlock CrossFitTeam: Warlock [...]

Sunday February 21, 2021

"Your body can stand almost anything. It’s your mind that you have to convince.” - Anonymous PRIMER: 7 Minutes For Quality45s Row 7 Romanian DL7 Muscle Cleans7 Bent Over RowsMOBILITY: Pigeon Pose Lizard GYM WOD: Pump n Row1000M Row or 50 Cal Bike50 Deficit Push Ups 1000m Row or 50 Cal Bike30 DL @ 2x BodyweightAT HOME WOD: Dumbbell [...]

Saturday February 20, 2021

"If you don't like something change it; if you can't change it, change the way you think about it." - Mary Engelbreit PRIMER: EMOM x 10Min 1: 10 Burpees or 5 BMU’sMin 2: 5-4-3-2-1 Pwr SnatchesMOBILITY: Warrior SquatSpiderman and ReachGYM WOD: “Closing Time”On the 2 x 10 Rounds30 Double Unders or SU’s5 Touch and Go [...]

Friday February 19, 2021

"Take care of your body. It's the only place you have to live." - Jim RohnPRIMER: 8 Minutes for Quality:15 Line Hops10 Air Squats + 10 Push Ups + 10 Sit Ups Barbell:5 OHS +5 Muscle Cleans +5 ThrustersMOBILITY: Push Up to Down DogFloor SweepsGYM WOD: “Hurt So Good” AMRAP 16:50 Bar Facing Burpees50 OHS @ [...]