Warlock CrossFit Re-Opening Plan

Month: April 2021

Saturday May 1, 2021

“Happiness if a gift and the trick is to not expect it, but to delight in it when it comes.” -Charles Dickens

Friday April 30, 2021

“Don’t wait until you’ve reached your goal to be proud of yourself. Be proud of every step you take toward reaching that goal.” -Anonymous  PRIMER: 9 Minutes for Quality:60s Machine14 Alternating Box Step Ups5 Push Up to Down Dog3 Muscle Snatches 3 Pause OHS 3 Hang Squat Snatches14 Sit Ups MOBILITY: Pigeon pose Extended Arm LizardGYM WOD: Knuckle Ball [...]

Thursday April 29, 2021

“The way I see it, if you want the rainbow, you gotta put up with the rain.” -Dolly Parton PRIMER: Tabata: Cal MachineBurpeesFull Tabata for Each Movement.MOBILITY:Down DogSaddleGYM WOD: Clean Pull Complex: 5 x1 Clean Grip Tempo DL 4s Up, 4s Down +1 Clean Grip DL +1 Clean Pull +(Start at 85% and Build to [...]

Wednesday April 28, 2021

“Motivation is what gets you started. Habit is what keeps you going.” Jim Ryun PRIMER: 10 Minutes For Quality: 6 Tempo bent Over Rows100 ft Single Arms Farmer Carry12 Waiters Squats (6 per side) 2 Turkish Get Ups with the Barbell MOBILITY: Extended Arm Lizard Pose Downward DogSTRENGTH: Warm Up your Power SnatchGYM WOD: Margaritaville AMRAP 5 x3: 3 Min Rest [...]

Tuesday April 27, 2021

“Work for it more than you hope for it.” -Anonymous PRIMER: 12 Minutes For Quality: 30s Plank30s Dead Hang30s Hip Ext Hold5 Barbell Strict Press (Climb in weight)STRENGTH: Warm Up your Clean and  Push Jerk Above your workout weight.GYM WOD: Spirit Airlines - 3 RFT40 DU’s | 15 Deadlifts40 DU’s | 15 Hang Power Cleans40 DU’s | [...]

Monday April 26, 2021

“Wherever you go, go with all your heart.” -Confucius PRIMER: 10 Minutes for Quality:2-3 - Nine Count Push Up on KB30s Single Leg Glute Bridge Hold30s Double KB Squat Hold10 Tempo Single Leg Lateral Box Step Ups (5 per side add weight as desired)MOBILITY: Pigeon Pose On BoxSaddle GYM WOD: Common Core - 5 Rounds For Time18/15 [...]

Sunday April 25, 2021

“I consciously seek out every day “what am I bad at?” and “how can I pound this weakness until it’s a strength?”” -Matthew Fraser PRIMER: Alternating Efforts x 10Odd: 15/12 Cal RowEven: 40s Pause OHSNo Oly Lifting: 30-45s dead Hang On the RigMOBILITY: Pigeon Pose Lizard GYM WOD: AMRAP 25800M Run50 Abmat Sit Ups40 Walking Lunges30 burpees20 [...]

Saturday April 24, 2021

“Change takes time. Give it time.” -Anonymous PRIMER: 8 Minutes: 1 Minute Machine5 Inchworm to Push Ups10 Cossack Squats15 OHS with an Empty Barbell or PVCMOBILITY: Warrior SquatExtended Arm Lizard PoseGYM WOD: Lucky Lady - AMRAP 22 - Teams of 2Partner A: 8 Cal Bike Partner B: 5 Pull ups + 10 Push Ups + 15 Air Squats Then [...]

Friday April 23, 2021

“When you find your focus, it will feel as if everything is moving in slow motion.” -Annie Thorisdottir PRIMER: 9 Minutes for Quality:60s Machine14 Alternating Box Step Ups5 Push Up to Down Dog3 Muscle Snatches 3 Pause OHS 3 Hang Squat Snatches14 Sit Ups MOBILITY: Pigeon pose Extended Arm LizardGYM WOD: Clean Shave - 5 Rounds10 Box Jump Overs @ [...]

Thursday April 22, 2021

“We either make ourselves miserable or make ourselves strong. The amount of work is the same.” -Carlos Castaneda PRIMER: Tabata: Cal MachineBurpeesFull Tabata for Each Movement.MOBILITY: Down DogSaddleGYM WOD: Clean Pull Complex: 5x1 Clean Grip Tempo DL 4s Up, 4s Down +1 Clean Grip DL +1 Clean Pull +Start at 85% and Build to 105% [...]