Warlock CrossFit Re-Opening Plan

Year: 2021

Sunday December 12, 2021

"It's amazing what you can accomplish if you do not care who gets the credit." -Harry Truman Warm Up: On a 5 Minute Clock:5 Scap Pull-ups5 KB Swings (light weight)5 Kip Swings5 KB Strict Press / Arm (light weight)5 Wall SquatsSpecific Warm-Up: 8 Minutes of Butterfly Pull-Up ProgressionBENCHMARK WOD: Half ChelseaEMOM 15:10 Pull-ups15 Push-ups20 Air SquatsIf you [...]

Saturday December 11, 2021

"It's not what you look at that matters, it's what you see." - Henry David Thoreau  Parter Warm Up: On a 5 Minute Clock:Set 1: 100m Jog, Ski, Bike, Row / 10 Alternating Reverse LungesSet 2: 10 Sit-ups / 10 Push-upsSet 3: 10 Med-Ball Chest Passes With PartnerSet 4: 10 Synchro Air SquatsSkill Work: On a [...]

Friday December 10, 2021

"Persistence matters more than talent." -Andrew Sorkin Warm Up: 5 Minute Clock: 5 PVC Pass Throughs5 PVC Around the Worlds5 PVC Muscle Cleans5 Jumping Ring DipsSkill Work: Build to a heavy 3-position power cleanBENCHMARK WOD: Extended ElizabethFor Time:21-18-15-12-9-6-3Power Cleans (135/95#)Ring DipsTime Cap: 15 MinutesIntermediate: For Time:18-15-12-9-6-3-3Power Cleans (115/75#)Ring DipsBeginner:For Time:18-15-12-9-6-3-3Power Cleans (75/55#)Push-upsMovement scaling options: Power Cleans: Loading, 18-15-12-9-6-3-3 reps, [...]

Thursday December 9, 2021

"Things are never as good or as bad as they seem." - Andrew SorkinDynamic Warm Up: 5 Minute Clock: 5 Wall Squats10 Single Unders10 Single Unders (run in place)5 Scap Pull-ups10 Single Unders (side-to-side jump)10 Single Unders(front-to-back jump)5 Kip SwingsSkill Work: 4 Sets:Max Strict Pull-upsBENCHMARK WOD: Long JackieFor Time:1000/800m Row50 Thrusters (45/35#)30 Pull-ups750/600m Row25 Thrusters15 Pull-ups500/400m [...]

Wednesday December 8, 2021

"Our fears are always more numerous than our dangers." - Seneca the Younger Warm Up: 5 Minute Clock with Partner: 6 PVC Step Overs6 PVC Step Unders 10 Synchro PVC Pass Throughs10 Synchro Mountain Climbers4 Synchro Inchworm+Push-upsSkill Work: Build up to a heavy 3-rep snatch deadliftBENCHMARK WOD: Double IsabelFor Time: 60 Snatches (135/95#)Time Cap: 12 Minutes Intermediate: For [...]

Tuesday December 7, 2021

"Knowledge is the beginning of practice; doing is the completion of knowing." - Wang Yangming Warm Up: 10 Minutes of Push Press and Push Jerk ProgressionSkill Work / Conditioning:On a 8 Minute Clock:Max Distance Row, Bike, Ski, or RunAlternate work and rest with a partnerSpecific Warm-Up: 3-5 Sets:3 Strict Presses (increasing weight)WOD:For Load:Strict Press1-1-1-1-1Push Press3-3-3-3-3Push Jerk5-5-5-5-5Intermediate: For Load:Strict [...]

Monday December 6, 2021

"What makes a river so restful to people is that it doesn't have any doubt - it is sure to get where it is going, and it doesn't want to go anywhere else." Hal BoyleWarm Up: On a 6 Minute Clock:5 Wall Squats5 KB Deadlifts5 Kip Swings:30 Couch Stretch / SideSkill Work:Build Up to 3-Rep Back Squat WOD:For [...]

Sunday December 5, 2021

"Many a false step was made by standing still." - Fortune Cookie :)Partner Warm Up: On a 5 Minute Clock:Set 1: 20 Shoulder Taps in Plank / 10 Ring Rows or Single-KB Bent Over RowsSet 2: 20 Seconds Single Unders / 20 Seconds Bear CrawlSet 3: 20 Seconds Hang From Bar / 10 Sit-upsSet 4: 10 [...]

Saturday December 4, 2021

"Do what you can, with what you have, where you are." - Teddy RooseveltWarm Up: 5 Minutes:4 Muscle-up Transitions From the Floor8 Alternating Box Step-ups4 Alternating Assisted Single-Leg Squats4 Alternating Single-Leg DeadliftsSpecific Warm-Up: Build to a heavy 2-rep front rack lungeBENCHMARK WOD: Nasty Girls V23 Rounds For Time:50 Alternating Single-Leg Squats7 Muscle-ups10 Hang Power Cleans (175/125#)Intermediate: 3 Rounds [...]

Friday December 3, 2021

"Follow your curiosity, wherever you can find it." - Anna Holmes Warm Up: On a 5:00 Clock:Partner 1 holds PVC at waist height for the step-overs and step-unders.6 Partner PVC Step-Overs / Partner6 Partner PVC Step-Unders / Partner5 Synchro Toe-Touch + Jump10 Alternating Step-ups with PartnerSpecific Warm-Up: EMOM 12:Minute 1: 2 High Box JumpsMinute 2: 30 Seconds L-Hold HangWOD: [...]