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Warlock CrossFit Re-Opening Plan

Year: 2021

Thursday January 7, 2021

" A man is rich in proportion to the number of things he can afford to let alone." - Henry David ThoreauPrimer: 10 Minutes for Quality:50ft Single Arm KB Farmers Carry (each arm)50 Ft Bear Crawl50 Ft Single KB Overhead Carry8 KB High Pulls (each arm) Mobility: Pike StretchButterflyStraddleStrength:3 Back Squats EMOM x 10@ 70-75% [...]

Wednesday January 6, 2021

"You Can Have It All" Primer: 3 Rds2 Minute Row30 Ft Duck Walk30 Ft Bear Crawl10 Down Dog to Push Ups5 Tuck JumpsMobility: 90s PVC Pause OHS On A Plate Technique / Strength5x Squat Snatch + 1 Pause OHS (10s Pause)Climb Build WOD: Grimace 21-15-9 ofOverhead Squats @ 95/65Toes To bar Directly Into15-12-9Thrusters @ 95/65Chest to bar Pull Ups Scaled:21-15-9 - Front [...]

Tuesday January 5, 2020

"I have a lot more to go! I have a lot more to do" - Steve AokiPrimer: 20 Banded Side Steps20 Banded Forward / Backward Walks 10 Banded Glute Bridges 10 Banded Squats60s Jumping Squats60s Empty Barbell Strict Press Front Squat Skills and Drills 5 Zombie Squats | 30s Burpees 5 Front Squats | 30s Sit Ups 5 Pause Front Squats [...]

Monday January 4, 2021

“Anyone who lives within their means suffers from a lack of imagination” - Oscar WildePrimer: 3 Rounds:  10 scap push ups50 ft Single Arm Overhead Carry60s row Then Burgener Warm Up Bottom Squat HoldStrength: 4x5 Power SnatchTnG (Climbing)WOD Sore Eyes: AMRAP 17 30 Thrusters @ 95/6530 Power Snatches (95 / 65)30 Box Jump Overs(24"/20")30 Push Presses (95 / 65 lb)30 [...]

Sunday January 3, 2021

Make it a point to eat with different team members each week. The more time you spend with different team members, the more connected you become. Primer: 8 Minutes For Quality30s Dead Hang10 DB High Pulls 50 Ft Single Arm Overhead Mobility:Boot Straps Lizard PoseCalf Stretch Practice / Primer 2: EMOM x 8Odd: 2 Single Arm DB Thrusters on [...]

January 2, 2021

Ask a teammate what defining moment they had in their life. You'll learn things you never knew before. Immediately you will know your teammate a whole lot better! Primer: 7 Minutes For Quality: 50 Ft OH KB Carry20 Lunges 50 Ft Bear Crawl20 Single Arm Bent Over Row50s MachineMobility:PigeonBottom Squat Hold WOD: 5 Rounds: Barbara + 10 Bar Muscle [...]