Warlock CrossFit Re-Opening Plan

Month: April 2021

Wednesday April 21, 2021

“If you are positive, you’ll see opportunities instead of obstacles.” -Confucius  PRIMER: 10 Minutes For Quality: 6 Tempo bent Over Rows100 ft Single Arms Farmer Carry12 Waiters Squats (6 per side) 2 Turkish Get Ups MOBILITY: Mobility: Extended Arm Lizard Pose Tricep StretchSTRENGTH: Warm Up your Squat Clean GYM WOD: Emergency8 Rounds: 2 Minutes work, 1 Minute rest. 24 Cal [...]

Tuesday April 20, 2021

“Being challenged in life is inevitable. Being defeated is optional.” -Anonymous PRIMER: 12 Minutes For Quality30s Plank30s Dead Hang30s Hip Ext Hold5 Single DB Strict Press (per side)Climb in weightSTRENGTH: Warm Up your Push Jerk Above your workout weight. GYM WOD: Crewneck27-21-15-9C2BPush Jerks @ 155/105Cal RowTime Cap 20 Minutes HOME WOD: Dumbbell Version: 27-21-15-9 Single DB Snatches Double DB [...]

Monday April 19, 2021

"Waste no more time arguing about what a good man should be. Be One." - Marcus AureliusPrimer: 10 Minutes for Quality:2-3 - Nine Count Push Up on DB or 60s30s Single Leg Glute Bridge Hold30s Goblet Squat Hold10 Tempo Single Leg Lateral Box Step Ups (per side)Mobility: Pigeon Pose On BoxSaddle WOD: Deviled Leggs - AMRAP [...]

Sunday April 18, 2021

“Attitude is a little thing that makes a big difference.” -Winston Churchill PRIMER: Alternating Efforts x 10Odd: 15/12 Cal RowEven: 2 Snatch Pulls +2 Hang Squat Snatches + 1 OHSNo Oly Lifting: 30-45s dead Hang On the RigMOBILITY: Pigeon Pose Lizard GYM WOD: Tabata Midline RepeatKB Swings Abmat Sit Ups Wallball Tuck UpsPerform on full tabata for each movement before moving on [...]

Saturday April 17, 2021

“If it’s easy, then you’re doing it wrong.” -Gabby Williams 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: Smooth Operator - AMRAP 2030 Overhead Squats @ 135/9530 Box Jumps @ 30/2430 T2B or Tuck Ups30 Cal RowAT HOME WOD: Dumbbell [...]

Friday April 16, 2021

“Take care of your body. It’s the only place you have to live.” -Jim Rohn PRIMER: 8 Minutes for Quality60s Row 5 Muscle Clean and Press10 Good Mornings  20 Mountain ClimbersMOBILITY: Pigeon pose Calf StretchGYM WOD: PHIL COLLINS - 10 Rounds For Time3 Power Clean and Jerk @ 185/1356 Lateral Burpees Over the Bar9 KB Swings @ 70/53Time [...]

Thursday April 15, 2021

“You make a life out of what you have, not what you’re missing.” -Kate Morton PRIMER: TabataRowBurpeesWallballFull Tabata for Each Movement.MOBILITY: Down DogLizardGYM WOD: Clean and Jerk  On The Every 2 x 10 Rds1 Squat Clean + 1 Front Squat + 1 JerkStart at 70% and Climb Every Other Round. AT HOME WOD: Dumbbell Version: Double DB [...]

Wednesday April 14, 2021

“Your dream doesn’t have an expiration date. Take a deep breath and try again.” -Anonymous 8 Minutes for Quality: 60s Machine15 Line Hops10 Cossack Squats5 Muscle Snatches5 Push Up to Down DogMOBILITY: Child’s PoseGYM WOD: SurvivorAMRAP 5500M Row Buy In30 DU’s + 15 Pwr Snatches @ 75/55AMRAP 5 500M Row30 DU’s + 10 Pwr Snatches @ 95/65AMRAP 5500M [...]

Tuesday April 13, 2021

“Life is 10% what happens to me and 90% of how I react to it.” -John C. MaxwellPrimer: 6 Minutes for Quality: 10 Lunges 10 Sit Ups 5  Clean and Press5 Inch WormsEMOM x 60-3: 8 Bent over row with 3s negative4-6: 30s Hollow holdWOD: AMRAP 18 - Single Tasking10 Lateral Burpees Over Dumbbell10 DB Box Step Ups 10-20-30-40-50 [...]

Monday April 12, 2021

“Doing your best is more important than being the best.” -Zig Ziglar Monday April 12, 2021 “You should never miss a power clean. It should automatically turn into a squat clean”Primer: 8 Minutes For Quality60s Bike or Row8 Bent Over Rows 8 Push Ups 3 Tempo Front Squats Mobility:Pigeon PoseFrog Strength: On The Every 2 x 5 - From the Ground3 Tempo [...]