Warlock CrossFit Re-Opening Plan

Month: June 2021

Thursday July 1, 2021

“Small acts, when multiplied by millions of people, can transform the world.” -Howard Zinn PRIMER: 9 Minutes For Quality: 12 Cal Row 9 Push Ups 6 Empty Barbell Hang Squat Cleans STRENGTH: EMOM x 10Odd: 30 Double Unders or Double Under Practice Even: 2 Squat Cleans (climbing in weight) GYM WOD:  Stamain Cycling Squat Clean21 Squat Cleans @ 155/10515 Squat Cleans [...]

Wednesday June 30, 2021

“You must tell yourself. No matter how hard it is, or how hard it gets, I’m going to make it.’ -Les Brown PRIMER: 25-20-15-10-5 Cal Bike Btw Each Set:30s Dead Hang 30s Squat Hold 30s Good Mornings MOBILITY: Russian Baby Makers Active Samson Stretch GYM WOD:  Fred FlinestoneOn the 7 x 3 Rounds12 Cal Bike | 9 Double DB Burpee Deadlifts 12 Cal [...]

Tuesday June 29, 2021

“Surround yourself with people who are only going to lift you higher.” -Anonymous ROW PRIMER: 6 Rounds: 300M @ 5K pace200M @ 2K PaceNo Rest btw rounds 12 Minute Time Cap2 Minute Rest At The 14 Min Mark1K Row @ 2K PacePRIMER: NO ROWERBike: 6 Rounds.5 Moderate.3 FasterLook at your RPM2 Minute Rest 1.5 Mile Bike For Time @ Faster [...]

Monday June 28, 2021

“If you want to succeed, focus on changing yourself, not others.” -Anonymous PRIMER: EMOM 9Min 1: Easy Row Min 2: 8-12 Top Up Burpees Min 3: 4 Front Squats + 4 Push Press + 4 Thrusters MOBILITY: Spiderman Frog StretchSTRENGTH: 4 Front Squats On the Every 90s x 5GYM WOD: Jack of All Trades 2K Row30 Bar Muscle Ups 40 Thrusters @ [...]

Sunday June 27, 2021

“An investment in knowledge pays the best interest.” -Benjamin Franklin PRIMER: Alternating Efforts x 12Min 1: 15/12 Cal RowMin 2: 200M RunMin 3: 5 KB Swings | 10 Push Ups | 15 Air Squats Min 4: Split Jerk Practice  STRENGTH: 12 Minutes to Build to a heavy Split JerkGYM WOD: 10 Rounds For Time3 Ground to Overhead @ [...]

Saturday June 26, 2021

“It takes courage to grow up and become who you really are.” -E.E. Cummings PRIMER: 800M Run3 Rounds 5 Clean and Jerks 10 Lunges15 Sit UpsMOBILITY: Downward Dog Warrior SquatSTRENGTH: On The Every 2 Minutes x 43 Clean and Jerks + T2B Practice GYM WOD: Turf Toe “Teams of 2”AMRAP 3 Clean and Jerks @ 225/155 (one partner working at [...]

Friday June 25, 2021

“We rise by lifting others.” -Robert Ingersoll PRIMER: EMOM x 8Odd: burpees Even: 1 Muscle Snatch +1 SGPP +1 OHS +1 Snatch Balance +1 Hang SnatchMOBILITY: Pause OHSLizard Stretch Couch Stretch  STRENGTH: EMOM x 71 Pwr Snatch + 1 OHSBuild to a heavy complex GYM WOD: Chucky Monkey 9-8-7: Pwr Snatch | OHS30 Cal Assault Bike 6-5-4: Pwr Snatch | OHS30 Cal Assault [...]

Thursday June 24, 2021

“If my strength intimidates you, I hope you realize that’s a weakness of yours.” -Anonymous  PRIMER: 3 Rounds 200M Jog10 Cossack Squats5 Bent Over Rows10 Air Squats 5 Muscle Cleans STRENGTH: On The Every 2 Minutes x 5 1 Power Clean +. 1 Front Squat + 1 Jerk +1 Power Snatch +1 ThrusterGYM WOD:  The Grunt - AMRAP 5 18 Power [...]

Wednesday June 23, 2021

“The greatest power is often simple patience.” -E. Joseph Cossman  PRIMER: 4 Rounds 20s Air Squats 10s Rest 20s Walball Strict Press 10s Rest 20s Sit Ups 10s Rest 20s Inch Worms10s Rest MOBILITY: Lizard Pose Down DogGYM WOD: “Run It Back” On The 4 x 6 Rds9 Bar Muscle Ups21 KB Swings @ 70/50400M Run No Bar: Muscle Ups: 9 Devil Presses @ 50/35Modifications:400M [...]

Tuesday June 22, 2021

“Work for a cause, not for applause. Live life to express, not to impress.” -Anonymous ROWING PRIMER: 5 Rounds: 300M @ 5K pace200M @ 2K PaceNo Rest btw rounds 2 Minute Rest 1K Row @ 2K PaceNO ROWER PRIMER: Bike: 5 Rounds.5 Moderate.3 FasterLook at your RPM2 Minute Rest 1.5 Mile Bike For Time @ Faster PaceGYM WOD: Dear [...]