fbpx


Warlock CrossFit Re-Opening Plan

Month: February 2022

Tuesday March 1, 2022

"Greatness only comes before grind in the dictionary." -Anonymous Warm Up: 3 sets:20 double knee tucks in a plankRest :10:20 jumping jacksRest :10Specific Warm-Up: 1 set:3-5 box jumps3-5 jumping pull-ups3-5 KB swings3-5 walking-lunge steps3-5 knees-to-elbows3-5 push presses3-5 GHD back extensions3-5 wall-ball shots3-5 burpees3-5 double-undersBENCHMARK WOD: FILTHY 50For time:50 box jumps (20/24 in)50 jumping pull-ups50 KB swings [...]

Monday February 28, 2022

"If you ever get a second chance in life for something, you've got to go all the way." -Lance Armstrong22.1 (redo) WOD RX: AMRAP 15:3 wall walks12 alternating DB snatches (35/50 lb)15 box jump-overs (20/24 in)Intermediate: AMRAP 15:3 scaled wall walks12 alternating DB snatches (20/35 lb)15 box jump-overs (20/24 in)Beginner: 3 inchworms in place12 alternating [...]

Sunday February 27, 2022

“When you eat the Standard American diet, you get the standard American diseases.” -Ocean Robbins Partner Warm Up: 1 set:Partner 1 – :45 run, bike, row, ski, or jumping jacksPartner 2 – AMRAP inchworm + push-ups1 set:Partner 1 – :45 run, bike, row, ski, or mountain climbersPartner 2 – AMRAP 5 squats + 5 burpees1 set:Partner [...]

Saturday February 26, 2022

“Don’t be intimidated. All my friends think they could never even lift a barbell, but everyone starts somewhere.” -Brooke Wells Warm Up: 1 set::20 active hang5 kip swings5 kips (high amplitude)5 kipping leg raises5 med-ball squats1 set:3 kip swings + 3 knees-to-chests2 x 2 knees-to-chests + 1 toes-to-bar3-5 toes-to-bars5 wall-ball shotsSkill Work: 5 sets of the following [...]

CrossFit Open 22.1 Heat Times

If for some reason you are competing and not assigned to a heat please just shoot me a text 845.299.9010 and we'll get you all in a heat. Good luck and we're excited to have you compete with us tonight!

22.1 CROSSFIT OPEN | Friday February 25, 2022

“Struggling isn’t an option. If you want to get better, it’s necessary.” -Katrin Davidsdottir 22.1 WOD RX: AMRAP 15:3 wall walks12 alternating DB snatches (35/50 lb)15 box jump-overs (20/24 in)Intermediate: AMRAP 15:3 scaled wall walks12 alternating DB snatches (20/35 lb)15 box jump-overs (20/24 in)Beginner: 3 inchworms in place12 alternating DB snatches (10/15 lb)15 box step-overs [...]

Thursday February 24, 2022

“The quality of your life is a direct correlation to your muscle health.” -Dr. Gabrielle Lyon We can't wait to kick off the 2022 Crossfit Open TOMORROW at 5pm! 22.1 will be announced at 3pm today. Let's go Warlock!Another huge thank you goes out to our Banner Sponsors! Warm Up: 6 sets:20 air squats:10 bottom of [...]

Wednesday February 23, 2022

“You are what you eat and read.” -Maya Corrigan The 2022 Crossfit Open kicks off THIS FRIDAY at 5pm!Sign up here https://games.crossfit.com/ and get excited team! Thank you to our Hospitality Sponsors!! Warm Up: 2 sets200-m run25-ft bear crawl50-ft walking lunge25-ft Spiderman stretch50-ft broad jumps25-ft inchworm push-ups10 kip swingsSkill Work: For Time: 800m runWOD:3 rounds for time:200-m run20 [...]

Tuesday February 22, 2022

“You can do anything.” -Anonymous We'll be kicking off the 2022 Crossfit Open THIS FRIDAY at 5pm!It's not too late to sign up! Register here: https://games.crossfit.com/ A huge thank you to our Premier Sponsors!! Warm Up: 1 set:10 scorpions10 arm swings across10 arm swings overhead10 scap pull-upsSpecific Warm-Up:On a 5:00 clock3 sets of 3-5 weighted pull-ups (building)WOD:5 [...]

Monday February 21, 2022

"There's no right or wrong time. Better now than later and better late than never." -Simon SinekHey Team! We'll be kicking off the 2022 Crossfit Open THIS FRIDAY FEBRUARY 25th at 5pm!1) Be sure to sign up here: https://games.crossfit.com/ 2) Get excited for the most fun time of the year :)Warm Up: :30 single-unders (both feet)15 [...]