Warlock CrossFit Re-Opening Plan

Month: May 2021

Tuesday June 1, 2021

“When life gives you 100 reasons to cry, show life that you have 1,000 reasons to smile.” -Anonymous PRIMER: 9 Minutes:45s Row30 Ft Single DB Overhead Carry20s Plank20s Hollow 5 Push Up to Down DogMOBILITY: Calf StretchFrogPigeonGYM WOD: Let It BurnOn the 3 Minutes x 10 Rounds 15 Cal Row 200M RunModifications: No Run: Bike 12 CaloriesAT HOME WOD: Dumbbell:Same Bulletproof [...]

Monday May 31, 2021

“I take whatever situation I’m in, and I spin it like it’s the most positive thing that’s ever happened to me.” -Adam Rippon 

Sunday May 30, 2021

“Just believe in yourself. Even if you don’t, pretend that you do, and at some point, you will.” -Venus Williams PRIMER: Alternating Efforts x 12Min 1: 15/12 Cal RowMin 2: 200M RunMin 3: 15 Russian KB swingsNo Oly Lifting: 30-45s dead Hang On the RigMOBILITY: Pigeon Pose Lizard GYM WOD: Frick and Frack - Teams of 2100 [...]

Saturday May 29, 2021

The Murph CrossFit Hero WOD: In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.Crossfit.com: "This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great [...]

Friday May 28, 2021

“A one hour workout is 4% of your day. No Excuses.” -Anonymous PRIMER: 9 Minutes for Quality:60s Machine14 Alternating Box Step Ups14 Weight Abmat Sit Ups 6 Alternating Muscle Snatches MOBILITY: Couch StretchPigeon PoseGYM WOD:  Fight the Feeling 5 Rounds: Min 1: Wallball @ 20/14Min 2: DB Snatches  @ 70/50Min 3: Row Min 4: Rest AT HOME WOD: Dumbbell Version: 5 Rounds: Min 1: [...]

Thursday May 27, 2021

“Champions keep playing until they get it right.” -Billie Jean King PRIMER: 3 Rounds: 45s Bike 3 Walk Outs 6 Jerks 9 Tuck Ups  MOBILITY: Down Dog STRENGTH: 1 Clean and 2 Jerks On the Every 90s x 5GYM WOD: “Mementoes” 3 Rounds:36 Cal Bike 36 T2B12 Jerks @ 225/155Time Cap 25Modifications: Cal Bike: 54 Cal Row T2B: Knee’s to Chest | Tuck [...]

Wednesday May 26, 2021

“All great achievements require time.” -Maya AngelouPRIIMER: 4 Rounds: 20 Line Hops 60s Row 5 Front Squats5 Hang Squat Cleans MOBILITY: Downward Dog STRENGTH: 1 Hang Squat Clean Every 45s x 8 RoundsGYM WOD: “Hang In There” On The 4 Min x 5 Rounds 50 Double Unders250M Row 10 Hang Squat Cleans @ 155/105AT HOME WOD: Dumbbell Version: 50 Double Unders250M Row 10 Double DB [...]

Tuesday May 25, 2021

“The determination to win is the better part of winning.” -Daisaku Ikeda PRIMER: 3 Rounds: 20s BB Deadlifts20s Push Press20s Barbell March20s Bear Crawl20s Crab Walk5 Push Ups to Down Dog60s BikeMOBILITY: Inch WormSaddle ArcherSTRENGTH: 5x 3 Deadlifts (climbing) 3 DB Push Presses (workout or warming up to workout weightGYM WOD: #Dead -  AMRAP 1510 Deadlifts @ 225/15510 [...]

Monday May 24, 2021

“If we attack our problems with determination, we shall succeed.” -Franklin D. RooseveltPrimer: 3 Rounds: 60s Bike or Row10 Air Squats 8 Reverse OH Barbell Lunges (each side)16 Glute Bridges with 10s Hold to FinishMobility:Warrior SquatTechnique 5 x 1 Power Snatch + 3 OHSOn The Every 90 SecondsWOD: Wide Awake21-15-9 Pwr Snatches | C2B 21-15-9 Overhead Squats | [...]

Sunday May 23, 2021

“It’s a good day to have a great workout.” -Anonymous 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: Qualifier 375 Power Cleans @ 135/95300 Double UndersTime Cap: 15 MinutesScaled: 300 Lateral Hops over the barbell AT HOME WOD: Dumbbell Version:75 Double DB Power [...]