Warlock CrossFit Re-Opening Plan

Month: February 2021

Thursday February 18, 2021

“Everything negative – pressure, challenges – is all an opportunity for me to rise.” - Kobe BryantPRIMER: 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: [...]

Wednesday February 17, 2021

“People who are crazy enough to think they can change the world, are the ones who do.” – Rob Siltanen PRIMER: 7 Minutes for Quality: 45s Machine10 Cossack Squats5 Hang Squat Cleans45s Machine10 Deadlifts5 Hang Squat Cleans5 Front Squats45s Machine10 Deadlifts5 Hang Squat Cleans5 Front SquatsMOBILITY: Warrior Squat Walk OutsSTRENGTH: Squat Clean + 2 Front Squats: 8 Minutes [...]

Tuesday February 16, 2021

Announcement: Classes will start at 9 am today. Please continue to check on Mindbody for any additional updates!“The pessimist sees difficulty in every opportunity. The optimist sees opportunity in every difficulty." – Winston Churchill PRIMER: AMRAP 9: 1 Pausing Push Up1 Tempo Push Up1 Push Up 7 Cal Row 2 Pausing Push Ups2 Tempo Push Ups2 Push Ups 7 [...]

Monday February 15, 2021

“The best way to get started is to quit talking and begin doing.” – Walt Disney PRIMER: 8 Minutes for Quality5 Sumo DL High Pull +5 Front Squats + 5 Press and Reach + 5 Muscle Snatches   10 Step Ups 10 Sit Ups MOBILITY: Push Up to Down DogPigeon Pose on BoxGYM WOD: “Bootleg” 30-24-18-12Thrusters @ 75/55 Alternating DB Pwr Snatches [...]

Sunday February 14, 2021

“We are what we repeatedly do. Excellence then is not an act but a habit.” —Aristotle PRIMER: 7 Minutes For Quality45s Row 7 Romanian DL7 Muscle Cleans7 Front SquatsMOBILITY: Pigeon Pose Lizard GYM WOD: EMOM x 20 Min 1: Cal MachineMin 2: 30s Side Plank (each side)Min 3: 10 Barbell Curls + 10 Strict Press @ 45/35Min 4: 45s [...]

Saturday February 13, 2021

“Today I will do what others won’t, so tomorrow I can accomplish what others can’t.” —Jerry RicePRIMER: EMOM x 10Min 1: 15/12 Cal RowOr 12/9 Cal Bike | 12/9 SkiMin 2: 15 Burpees MOBILITY: Warrior SquatSpiderman and ReachGYM WOD: On The Every 2 Minutes x 63 Squat Cleans + 1 Push Jerk + 1 Split JerkAT [...]

Friday February 12, 2021

“The body achieves what the mind believes.” Anonymous PRIMER:8 Minutes for Quality:15 Line Hops10 Air Squats + 10 Push Ups + 10 Sit Ups Barbell + 5 Muscle Snatches5 Front Squats5 Strict Press MOBILITY: Warrior SquatFloor SweepsWOD: One Too Many:0:00 - 12 Minutes50 Double Unders10 Power Snatches @ 95/6510 Thrusters @ 95/65 Single Unders: 7512:00-18:00 Minutes: Find a heavy [...]

Thursday February 11, 2021

“The pain you feel today will be the strength you feel tomorrow.” - Anonymous 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 Push Ups 11-20Odd: 2 Hang Power CleansEven: 12 BurpeesAT HOME: Dumbbell Version: Same as [...]

Wednesday February 10, 2021

"Are you happy because you won, or did you win because you're happy?" PRIMER: 8 Minutes for Quality: 45s Row  | 10 Box Step Ups | 10 Cossack Squats45s Row | 10 Deadlifts | 10 Box Step ups  | 10 Front Squats45s Row | 10 Deadlifts| 10 Box Step Ups | 10 Front SquatsMobility:Pigeon Pose on BoxWarrior [...]

Tuesday February 9, 2021

“A lot of times I find that people who are blessed with the most talent don't ever develop that attitude, and the ones who aren't blessed in that way are the most competitive and have the biggest heart.” - Tom BradyPrimer60s Row6 Spiderman and Reach8 Deadlifts10 Shoulder TapsMobility: Floor SweepsInch WormsKickstarter: AMRAP 2040 Cal Machine 30 [...]