Warlock CrossFit Re-Opening Plan

Month: October 2021

Monday November 1, 2021

"Do not pray for an easy life; pray for the strength to endure a difficult one." -Bruce Lee Warlock! Allison Armstrong is running a 10K for Sparrows Nest in December! If you want to support Sparrow's Nest of the Hudson Valley and Allison Just Click HereSparrow's Nest of the Hudson Valley has a mission of providing two [...]

Sunday October 31, 2021

"Magic is really very simple, all you've got to do is want something and then let yourself have it." -Aggie Cromwell (Halloweentown) Partner Warm Up: 2-3 Rounds1) 20 Seconds Scap Pull-up / Wall Sit2) 20 Seconds Scap Push-up / Pull-up Bar Hang3) 20 Seconds Arm Circles Forward / Plank Hold4) 20 Seconds Kip Swings / Handstand [...]

Saturday October 30, 2021

"Make sure you're spending enough high-quality time with the people you care about the most with the question, "If I were on my deathbed today, would I be happy with the amount of time I spent with this person?"" - Tim Urban Partner Running Warm Up: 6 Minutes: Partner 1 performs 100 jog while Partner 2 [...]

Friday October 29, 2021

"The strongest people are not those who show strength in front of us, but those who win battles we know nothing about." -AnonymousGymnastics Partner Relay5 Minutes: 1) Bear Crawl2) Walking Lunge3) Crab Walk4) Spiderman Crawl 5) Bunny Hops6) Side ShuffleSkill Work:6 Minutes: Single Leg Squat Review7 Minutes: Rope Climb and Pull Up WorkWOD:4 Legless Rope [...]

Thursday October 28, 2021

"In general, whenever I feel things are moving too quickly, I find the right instinct is almost always to slow down and get my thoughts back in order. It ends up speeding things up because we get better decisions and more alignment of everyone on the team." - Mike Maples Jr Partner Rowing Warm Up: 10 Minutes: Partner A: [...]

Wednesday October 27, 2021

"I sleep. Or rather I nap. There's no conundrum that a 20-minute nap can't help me unpack." - Bozoma Saint John Warm Up: On a 7 Minute ClockJumping JacksLong LungeLateral Lunges Side-to-Side Swing Inchworm + Push-up Small to Big Arm Circles Alternating Arm TwistSkill Work:9 MinutesBarbell Loading (Strict Presses and Hang Power Cleans)WOD:On a 20 Minute [...]

Tuesday October 26, 2021

“Throw me to the wolves and I will return leading the pack.” -Anonymous  Warm Up: 5 Minutes: 10 Deadlifts10 High Knees10 Butt Kickers10 Alternating Elbow Rack StretchesSpecific Warm-Up: 12 Minutes of Front Squat Strength5 Minutes of Deadlift Loading3 Sets: 15 Unbroken Deadlift Reps WOD:3 Rounds For Time:800m Run50 Deadlifts @95/65Time: 17 MinutesLoading: 1/5Skill: 1/5Volume: 5/5Intermediate: 3 Rounds [...]

Monday October 25, 2021

"When you cultivate a genuine love for reading to understand, and then you put it into action, that my friend is a super power." - Erik Zeyher Warm Up: On a 7 Minute Clock: 7 GHD Sit-ups7 Deadlifts (barbell or PVC)7 Shoulder Presses (barbell or PVC)7 Skierg Pulls14 Alternating Knee-to-Elbow in PlankGymnastics Strength Warm-Up: EMOM 10 [...]

Sunday October 24, 2021

"I now believe that confidence is achieved through repeated success at any endeavor. The more you practice doing something, the better you will get at it, and your confidence will grow over time." - Debbie Millman Partner Warm Up: 5 MinutesBear CrawlCrab WalkHigh KneesSkip For DistanceSkip For HeightOverhead Med-ball CarryInchworm + Push-up (10-ft. out and back)Specific Warm-Up:7 Minutes [...]

Saturday October 23, 2021

"The stupidity of people comes from having an answer for everything. The wisdom of the novel comes from having a question for everything." - Tim Ferriss https://campaign.forboobs.org/fundraiser/3543922October is National Breast Cancer Awareness Month.Warlock Crossfit is hosting our annual Barbells For Boobs fundraiser TODAY from 8-10 am. You're welcome to come, workout, support, and or donate [...]