Warlock CrossFit Re-Opening Plan

Month: March 2021

Monday March 22, 2021

"Great success takes great sacrifice"PRIMER:7 Minutes For Quality60s Row20 Line Hops 10 Strict Press and Reach10 Sit Ups MOBILITY:Downward DogExtended Arm Lizard PoseStrength: On The Every 90s x 5 3 Push Jerks (climbing)GYM WOD: AMRAP 15 "Divide and Conquer30 Double Unders15 Push Jerks @ 155/10530 Double Unders15 Kettlebell Swings @ 70/53Dumbbell Version 30 Double Unders15 Dumbbell [...]

Sunday March 21, 2021

“Health is not about the weight you lose. It’s about the life you gain.” -Anonymous PRIMER: 7 Minutes For Quality45s Row 7 Romanian DL7 Muscle Cleans7 Bent Over RowsMOBILITY: Pigeon Pose Lizard GYM WOD: Skill Session EMOM x 24 min: Min 1: Cardio MachineMin 2: Open Skill WorkMin 3: 2-3 Turkish Get UpDumbbell Version Everything the sameBulletproof Shoulders: Everything the [...]

Saturday March 20, 2021

“Don’t be intimidated. All my friends think they could never even lift a barbell, but everyone starts somewhere.” -Brooke Wells PRIMER: 3 Giant Sets For Quality25 Tuck Ups20 Barbell Front Rack Lunges10 Barbell Bent Over RowsMOBILITY: Warrior SquatFloor SweepsGYM WOD: 5 x1 Power Clean + 1 Squat Clean + 1 Split Jerk Start at 70% [...]

Friday March 19, 2021

“Struggling isn’t an option. If you want to get better, it’s necessary.” -Katrin Davidsdottir 21.2 FNL Black Out PartyPresents By: Orthopedic Associates of Dutchess CountyGKontos Roofing SpecialistHospitality: Hudson Valley CPA’s Mehl and Associates21.2 10 - 20 - 30 - 40 - 50 Alternating Single DB Snatches @ 50/3515 Burpee Box Jump Overs After Each Round @ [...]

Thursday March 18, 2021

“Sometimes it’s not about how good you are but how bad you want it.” -Anonymous 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 7 Rounds:Min 1: 5 [...]

Wednesday March 17, 2021

"The body achieves what the mind believes." -AnonymousPRIMER:8 Minutes for Quality: 3 Walk Outs5 Clean and Jerk (Climbing In weight)10 Line HopsMOBILITY:Pigeon PoseDown DogSTRENGTH:EMOM x 82 (1 Clean and 1Jerks) GYM WOD:  Power Play - AMRAP 7 1,2,3,4,5,6,7,8,9,10 Pwr Cleans @ 185/135 30 Double Unders After each round. AT HOME WOD:Dumbbell Version: 1,2,3,4,5,6 Etc Double DB Pwr Cleans 30 Double Unders After [...]

Tuesday March 16, 2021

“Crossfit if more than just fitness. It is a gateway to something deeper within all of us.” -Revie Jane Schulz PRIMER: 8 Minutes For Quality:5 Muscle Cleans 5 Strict Press 5 Front Squats 10 Push Ups 15 Air SquatsMOBILITY: Warrior SquatFront Rack StretchGYM WOD: Boop - AMRAP 14 Max Cal Row*On The Every 2 Minutes starting at 0:007 KB Swings7 [...]

Monday March 15, 2021

“The burden of never trying is heavier than the barbell will ever be.” -Anonymous Submit Your Scores for 21.1 At Games.CrossFit.comPRIMER: Primer: EMOM x 8 Alternating EffortsOdd: 45s Row Even: 2 Muscle Snatches + 2 SGPP + 2 OHS + 2 Snatch Balances + 2 Hang Squat SnatchesMOBILITY: Extended Arm Lizard PoseSTRENGTH: EMOM x 52 Hang [...]

Sunday March 14, 2021

"I think beauty and toughness is about confidence in who you are, however you want to be. I think that always shines through." Katrin Davidsdottir Tomorrow we have Open gym from 10-11:30. There is no scheduled class. If you wish to do the workout below that is great. If you want to redo 21.1 you [...]

Saturday March 13, 2021

"It's hard to beat a person who never gives up." Anonymous PRIMER: 3 Rounds For Quality1 Minute Cal Machine20 Alternating Lunges 50 Ft Farmers Carry Per Side10 Walk OutsMOBILITY: Downward DogExtended Arm LizardGYM WOD: Aerobic Flush5 Rounds 500M Row400M RunNO Rest Btw Rounds. Constant Movement for 5 Rounds. Row should take 2 Minutes or less. [...]