Warlock CrossFit Re-Opening Plan

Month: November 2021

Wednesday December 1, 2021

"What gets measured gets managed." - Peter Drucker Warm Up: Set 1: 30 Seconds Row Just Legs / Shoulder Taps in PlankSet 2: 30 Seconds Row Just Arms / Scap Shrugs Hanging From BarSet 3: 30 Seconds Row / Inchworm + Push-upSet 4: 30 Seconds Row / Lying Toes-to-BarSpecific Warm-Up: 3 Sets:Row Sprint StartRest 30 Seconds between sprints5 [...]

Tuesday November 30, 2021

"A man is rich in proportion to the number of things he can afford to let alone." - Henry David Thoreau Warm Up: 4 Rounds:20 Seconds BurpeesRest 10 Seconds20 Seconds Thrusters Rest 10 SecondsSpecific Warm-Up: 5 Minute Thruster Warm-UpWOD:From 0:00-5:00EMOM 5:5 Thrusters (75/55#)From 5:00-10:00EMOM 5:5 Thrusters (95/65#)From 10:00-15:00EMOM 5:5 Thrusters (115/75#)Continue adding 20 / 10# every 5:00 for [...]

Monday November 29, 2021

"Pursue those dreams that are planted in you already." - Joel McHaleWarm Up: 2 Sets10 Stagger Stance Good Mornings / Leg50m Jog (Easy pace)10 Alternating Soldier Kicks50m Jog (Increase speed)10 Alternating Jumping Lunges50m Jog (Increase speed)Specific Warm-Up: EMOM 5:7 Unbroken DeadliftsWOD:21 Deadlifts (225/155#)400m Run15 Deadlifts400m Run12 Deadlifts400m Run9 Deadlifts400m RunIntermediate: 21 Deadlifts (155/105#)400m Run15 Deadlifts400m Run12 Deadlifts400m Run9 [...]

Sunday November 28, 2021

"I say no to blame, no to complaints and no to gossip." - Aniela Gregorek Warm Up: 5 Sets:8 Lateral Hops Over PVC8 PVC Pass Throughs4 BurpeesSkill Work: EMOM 12:2 Push PressesWOD:AMRAP 10:10 Box Jumps (24/20″)15 Push Jerks (95/65#):20 Calorie BikeIntermediate: AMRAP 10:7 Box Jumps (24/20″)15 Push Jerks (75/55#):20 Calorie BikeBeginner:AMRAP 10:10 Box Step-ups (20″)10 Push Jerks (65/45#):20 [...]

Saturday November 27, 2021

"Be here now." - Ben Stiller  Warm Up: 5 Minutes: 10 Leg Swings / Side5 Sit-ups10 PVC Sumo Deadlifts5 Muscle CleansSkill Work: 2 Sets x 5 Sumo Deadlifts (warm-up weight)5 Sets x 3 Sumo Deadlifts (increasing weight)WOD:AMRAP 10::30 L-Sit (from floor)10 Odd-Object CleansIntermediate and Beginner:  AMRAP 10::30 Seated L-Sit10 Odd-Object CleansAlternate Workout: AMRAP 10:15 Strict Sit-ups [...]

Friday November 26, 2021

"No one owes you anything." - Amelia Boone Warm Up: 10 Single Unders10 Single Unders (run in place)10 Single Unders (side-to-side jump)10 Single Unders (front-to-back jump)10 Single Unders / legSpecific Warm-Up: EMOM 10Minute 1: 30 Seconds Weighted Single-Leg SquatsMinute 2: 30 Seconds DB Strict PressWOD:AMRAP 20:50 Double Unders100-ft. Walking Lunge100-ft. Bear CrawlIntermediate: AMRAP 20:50 Double Unders100-ft. Walking Lunge100-ft. [...]

Thursday November 25, 2021

"Some men see things as they are and say "why"? I dream of things that never were and say 'why not?'" - Robert KennedyWarm Up: On a 6 Minute ClockPartner 1 performs 12 air squats while Partner 2 performs a movement. When Partner 1 returns, they transition to the movement while Partner 2 starts their air [...]

Wednesday November 24, 2021

"There are friends, there is family, and then there are friends that become family." -AnonymousPartner Rowing Warm Up: 5 Minutes: Teams who complete the most 100m intervals win.Partner A: Rows to 100m. For every meter Partner A rows under or over 100m, they must perform 2x that many reps of a penalty movement.Partner B: As soon [...]

Tuesday November 23, 2021

"Grudges are for those who insist that they are owed something; forgiveness, however, is for those who are substantial enough to move on." - Criss JamiWarm Up: 3 Sets:200m Jog30 Seconds PVC Pass Throughs30 Seconds Alternating Overhead Lunges (PVC)30 Seconds Ring RowsPull-Up Strength: EMOM 10:3 Weighted Strict Pull-upsor30 Seconds Band-Assisted Strict Pull-upsWOD:AMRAP 7:7 Box Jumps (30/24″)7 [...]

Monday November 22, 2021

"When you discourage failure, you subtly discourage success." - Janna Levin Warm Up: Medicine Ball Power Cleans Specific Warm-Up:3 Sets x 5 Power CleansBENCHMARK WOD: HOLLEYMAN30 Rounds for Time: 5 Wall Balls (20/14#)3 Handstand Push-ups1 Power Clean (225/155#)Intermediate: 30 Rounds for Time:5 Wall Balls (14/10#)1 Handstand Push-up1 Power Clean (185/125#)Beginner:30 Rounds for Time:5 Wall Balls (10/8#)3 Push-ups1 Power [...]