Warlock CrossFit Re-Opening Plan

Month: March 2021

Thursday April 1, 2021

“If you get tired, learn to rest, not to quit.” -Anonymous PRIMER: 2 Minute RowAMRAP 8 for Quality with Pace: 20 Glute Bridges20 Bent Over Row20 Shoulder Taps20 Sit Ups5 Hang Muscle Cleans and PressMOBILITY: Down DogLizardGYM WOD: Clean and Jerk On the Every 2 Minutes x 10 Rounds2 Pwr Clean1 Front Squat 1 JerkPercentagesStart at 60% [...]

Wednesday March 31, 2021

“Discipline is doing what needs to be done, even if you don’t want to do it." -Anonymous PRIMER: 8 Minutes for Quality: 60s Machine5 Barbell Clean and Press5 Front SQuats10 Cossack Squats5 Push Up to Down DogSTRENGTH: 2 Clean and Jerks Every 90 seconds x 5 (climb in weight)GYM WOD: Wiped CleanOn The Every 4 Min [...]

Tuesday March 30, 2021

“Build a strong mindset. The body will follow.” -Anonymous PRIMER: 6 Minutes for Quality: 10 Lunges 10 Sit Ups 10 Floor Sweeps10 Line Hops10 Walk OutsSTRENGTH: EMOM x 90-3: 16 DB Lunges 3-6: 10 Tempo Tuck Ups6-9: 100 Ft 1 OH DB / 1 Farmers Carry GYM WOD: Don’t Stop Me NowOn The Every 3 Minutes x 6 starting at [...]

Monday March 29, 2021

Team work makes the dream work. Primer: 6 Minutes 60s Row | 20 Shoulder Taps | 10 Air Squats | 5 Push Up to Down DogDirectly into 4 Rounds on the every 90 - 6 Strict Press (climbing)15 Push Ups*45 seconds to add more weightPAYDAY - AMRAP 20500M ROW 40 Thrusters @ 45/3530 Alternating DB Snatches @ 70/5020 [...]

Sunday March 28, 2021

"When you feel like quitting, think about why you started." -Anonymous PRIMER: 7 Minutes For Quality45s Row 7 Romanian DL7 Muscle Cleans7 Bent Over RowsMOBILITY: Pigeon Pose Lizard GYM WOD: Skill SessionEMOM x 24 Minutes:Min 1: Cardio MachineMin 2: Open Skill WorkMin 3: 2-3 Turkish Get UpAT HOME WOD: Dumbbell Version:Everything the sameBulletproof Shoulders: Everything the same No Equipment:Everything the [...]

Friday March 26, 2021

“Don’t let anyone work harder than you do.” Serena Williams Presents By: DS ElectricHospitality: Hudson Valley Credit UnionHeat 1: 5:30 Dawn R - JoJoSondra - AlexSharon W - Deb DHarrison - CJ Brian W. - RebeccaPhil B - RussSamn - AbbieHeat 2 6:02Maria H - RussAmy K - CJDenise OGeorge Q - RyanZ - RebeccaPeter - [...]

Thursday March 25, 2021

“Energy and persistence conquer all things.” Benjamin Franklin PRIMER: 2 Minute RowAMRAP 8 for Quality with Pace20 Glute Bridges20 Bent Over Row20 Shoulder Taps20 Sit Ups5 Hang Muscle Cleans and PressMOBILITY: Down DogLizardGYM WOD: 21.2 Is Announced at 8 PMOn The Every minute x 5 Rounds:Min 1: 7-10 Light Thrusters (Practicing the movement)Min 2: 40s [...]

Wednesday March 24, 2021

"Be stronger than your excuses." -Anonymous PRIMER:8 Minutes for Quality: 3 Walk Outs5 Deadlifts 10 Good Mornings MOBILITY: Down DogLizardSTRENGTH: EMOM x 63 Double Overhand Tempo DeadliftsGYM WOD: Diabolical 200M Row | 21 Deadlifts200M Row | 21 Strict HSPU200M Row | 15 Deadlifts 200M Row | 15 Strict HSPU200M Row | 9 Deadlifts 200M Row | 9 Strict HSPUNo HSPU: Push [...]

Tuesday March 23, 2021

"It's a slow process, but quitting won't speed it up." -Anonymous PRIMER: Rowing Primer: 4 Rounds: 1:45 of Rowing, 30s Rest Rd 1: 2K Row Pace Rd 2: 2s Under 2K RowRd 3: 4s Under 2K ROwRd 4: 6s Under 2K RowBike: Increase the RPM by 1-3 per round MOBILITY: Pause OHSPigeon PoseGYM WOD: The Old Block50 Wallball @20/1440 Box [...]