Warlock CrossFit Re-Opening Plan

Month: March 2021

THANK YOU TO ALL OF OUR 2021 OPEN SPONSORS

DS ELECTRIC AMERIPRISE FINANCIAL ORTHOPEDIC ASSOCIATES OF DUTCHESS COUNYMAJOR ABSTRACT CORPGKONTOS ROOFING SPECIALIST HUDSON VALLEY CPA'S - MEHL AND ASSOCIATES UNILOCKHUDSON VALLEY CREDIT UNION TRADITIONAL OKINAWAN KARATE PRECISION AUTOMOTIVEFOUR BROTHERS DRIVE IN THEATREPRIME LENDINGASCENT MOVE THE NEEDLE SCHWARTZ AND PATTEN DDS. PCN FULL SCRIPT MORIARTY PHYSICAL THERAPY

Thursday March 11, 2021

"It never gets easier. You just get better." -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: 21.1 Is Announced at 8 PM21.1 Two Warlock Athletes will be going head to head at 21.1 Live on Instagram [...]

Wednesday March 10, 2021

"When the world turns upside down, the best thing to do is turn right along with it!" - Mary Poppins PRIMER: 8 Minutes for Quality10 Alternate Box Step Ups10 Cossack Squats10 Bent Over RowsMOBILITY: Spiderman and ReachWarrior SquatFront Rack Box StretchGYM WOD: Quicksand - 5 RdsAMRAP 3 | 1 Min Rest Btw Rds12 Single DB [...]

Tuesday March 9, 2021

"Change takes time. Give it time." -Anonymous PRIMER: 3 Rounds For Quality:60s Row 10 Romanian DL’s10 Burpees20 Single Unders MOBILITY: Floor SweepsPush Up to Down DogGYM WOD: “After Math" 50 - 40 - 30 - 20 - 10 Cal RowAfter each round: 10 DL @ 185/13510 HSPU or Push Ups40 Double Unders*Time Cap 20 MinutesAT HOME WOD: Dumbbell Version50-40-30-20-10 [...]

Monday March 8, 2021

"Grip it and rip it." - Matthew Fraser PRIMER: 8 Minutes for Quality250M Row 50 Ft Single DB Overhead Carry5 Down Dog to Push Up50 Ft Duck WalkSTRENGTH: EMOM x 52 Pause OHS GYM WOD: All Over Again - AMRAP 1525 Overhead Squats @ 75/5520 Single DB Hang Clean and Jerks15 V-UpsDB @ 50/35 No OHS: Front Squats [...]

Sunday March 7, 2021

"You must expect great things of yourself before you can do them." - Michael JordanPRIMER: 7 Minutes For Quality45s Row 7 Romanian DL7 Muscle Cleans7 Bent Over RowsMOBILITY: Pigeon Pose Lizard GYM WOD: “Swole Sess”0-10 Minutes2 Turkish Get Up (left)100 Farmers Carry (left)2 Turkish Get Up (right)100 Ft Farms Carry (right)10-18 Minutes 15 Barbell Bent Over Row 50 Double Unders AT [...]

Saturday March 6, 2021

"The clock is ticking. Are you becoming the person you want to be?" - Greg Plitt PRIMER: 8 Minutes For Quality:40s Row4 Muscle Snatches 4 SGPP4 Good Mornings4 Back Squats 12 Sit Ups MOBILITY: Warrior SquatSpiderman and ReachGYM WOD: Powerlines - AMRAP 2520 Power Snatches @ 115/854 Rounds of: 5 KB Swings10 Push Ups15 Air SquatsThen 800M RowAT [...]

Friday March 5, 2021

"The only place where success comes before work is in the dictionary." - Vidal Sassoon PRIMER: 8 Minutes for Quality:15 Line Hops10 Air Squats + 10 Push Ups + 10 Sit Ups Barbell - Switch Every Round5 Full Grip Front Squats5 Zombie Squats5 1 ¼ Front SquatsMOBILITY: LizardFront Rack Box StretchWarrior SquatGYM WOD: “Daft Punk” 1 Round [...]

Thursday March 4, 2021

“The only time you fail is when you fall down and stay down.” 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: 2 Power Clean and Split Jerk EMOM x 10 Minutes AT HOME WOD: Dumbbell Version: 3-5 DB Clean [...]