Warlock CrossFit Re-Opening Plan

Month: July 2021

Monday July 12, 2021

“Nothing will be ideal. The sooner you realize you'll always face adversity or some obstacle, the sooner you'll be successful." 3 Rounds: 10 Cal Row10 Air Squats10 Straight Leg Sit Ups 10 Light DB Strict Press 30s Dead Hang  Strength: 3x 60 Ft Single Arm DB OH Walk (each arm)15 DB High Pulls (same weight as last week) WOD: Beach Ball [...]

Sunday July 11, 2021

“I like criticism. It makes you strong.” -Lebron3 Rounds: 10 Strict Pull ups10 Ring Dips or Push Ups 10 Good Mornings10 Tuck Ups 10 Lunges Mobility:Seated Forward Fold Floor Sweeps2 Minute Dead Hang then3 x 60 Ft DB OH Walk (each arm)12 DB High Pulls WOD: Last Chance - For Time 42-30-18 ofCal RowAlternating DB Hang Power Snatches @ 50/ Modifications: Cal Bike 42-30-18 Ski Erg [...]

Friday July 9, 2021

“You are the greatest project you will ever work on.” -Anonymous PRIMER: 3 Rounds20s PVC OHS + Sots Press (hands closer every round) 10 scap pull ups + 5 Strict Pull Ups 10 Lunges2 Wall Walks MOBILITY: Pause OHSLizard Stretch Couch Stretch  STRENGTH: 2 Squat Snatches EMOM x 6 GYM WOD: Over The Edge - 5 RFT15 OHS @ 135/9512 C2BPU9 Lateral [...]

Thursday July 8, 2021

“Even if you’re on the right track, you’ll get run over if just sit there.” -Will Rogers PRIMER:3 Rounds200M Easy Row 10 Push Up to Down Dog200M Easy Jog5-7 Split Jerks with PVCWith an empty Barbell3 x 1 Pause Split Jerk + Split Jerk STRENGTH: EMOM x 5 1 Split Jerk Build to a heavy, not a max. GYM WOD: [...]

Wednesday July 7, 2021

“Sometimes the bravest and most important thing you can do is just show up.” -Brene Brown PRIMER: 4 Rounds:1 Minute Bike 20s Air Squats20s Sit Ups20s Push Up to Down Dog STRENGTH: 2 Minute Dead Hang3 Rounds: 100 Ft Single DB OH Walk  10 Tempo DB High Pulls GYM WOD:  Run Like The Wind10 Rounds: 5 DB Squat Cleans @ 70/50200M [...]

Tuesday July 6, 2021

“On good days, work out. On bad days, work out harder.” -AnonymousRow Conditioning: 7 Rounds: 300M @ 5K pace200M @ 2K PaceNo Rest btw rounds 14 Minute Time Cap2 Minute Rest At the 16 minute Mark - 1K Row @ 2K PaceNo Rower: Bike: 7 Rounds.5 Moderate.3 FasterLook at your RPM2 Minute Rest 1.5 Mile Bike For Time @ Faster PaceSquat [...]

Monday July 5, 2021

“The way to get started is to quit talking and begin doing.” -Walt Disney PRIMER: Alternating Efforts x 12Min 1: 15/12 Cal RowMin 2: 200M RunMin 3: 5 KB Swings | 10 Push Ups | 15 Air Squats  GYM WOD (first): 100 Burpees to a 12 Inch Target For TimeTime Cap 7 Minutes Modifications: Low the [...]

Saturday July 3, 2021

"If opportunity doesn’t knock, build a door.” -Milton Berle PRIMER:EMOM x 8Odd: burpees Even: 1 Muscle Snatch +1 SGPP +1 OHS +1 Snatch Balance +1 Hang SnatchMOBILITY: Downward Dog Warrior SquatSTRENGTH: Power Snatch: 2 On the Every 90s x 6 Rounds GYM WOD: 2 By Two -  Teams of 2 2 Rounds For Time 400M Run | 60 Power Snatches @ 95/65 400M Run [...]