Warlock CrossFit Re-Opening Plan

Blog

Wednesday October 21, 2020

Fitness is a hedge against sickness. - Greg GlassmanPrimer:3 Minute Row: Min 1 Slow | Min 2 15s + 2K Pace | Min 3 12s+ 2K PaceBarbell Warm Up EMOM x 6 Snatch Grip DL + Muscle Snatch + SGPP + OHS + Snatch Balance + Hang Squat Snatch Strength + Conditioning:On The Minute Until Failure (12 [...]

Tuesday October 20, 2020

“Anytime you can replace a barbell with a sandbag or a dball you should absolutely do that. Use them, they’re fantastic” - Pat SherwoodPrimer:AMRAP 5 | 5 Burpees | 5 Goblet Squats | 3 Jumping Squats for Height |WOD: Squat Cycle Week 3 Day 1Back Squats: Percentages based off your 1 Rep Max Back Squat8 [...]

Monday October 19, 2020

“Dream big. Start small. But most of all, start.” - Simon SinekPrimer: 4 Rounds: 200M Row | 5 Thrusters | 7 Air Squats | 9 Tuck Ups Row Speed Per Round: Slow | Moderate | Moderate Fast | Fast Strength: 1 Squat Clean Thrusters EMOM *Bar is taken from the ground. Start at 60%WOD:“Down To Earth” - 7 Rounds For [...]

Sunday October 17, 2020

“Weak things break”Primer:  10-8-6-4-2 Inch Worms | Hamstring Walks Outs 15 Tuck Ups After each setAccessory A: 4x8: 8 Weighted Strict Ring Dips after each set 30 banded Good Mornings Accessory B: 4x8: 8 Barbell Good Mornings after each set 30 Banded Pull Aparts Conditioning: EMOM x 4: 20 seconds of Burpee Box Jump Overs | 40 Seconds of Rest 1 Minute Rest EMOM [...]

Saturday October 17, 2020

Focus on what you need to do in order to get better.”Primer:AMRAP 5 | 12 Sit Ups | 6 Push Ups | 3 Jumping Air Squats WOD: Squat Cycle Week 2 Day 2 Back Squats: Percentages based off your 1 Rep Max Back Squat 10 @ 60%8 @ 70%8 @ 75%8 @ 80%Front Squats: Percentages based off your [...]

Friday October 16, 2020

We have our new member social this Friday night from 6-9 PM. We’ll have social distanced team workouts, prizes, Ascent will be in the house and we’ll all be able to get to know the new members and the current ones. Everyone is invited and you’re welcome to bring your family / friends. See you [...]

Thursday October 15, 2020

We have our new member social this Friday night from 6-9 PM. We’ll have social distanced team workouts, prizes, Ascent will be in the house and we’ll all be able to get to know the new members and the current ones. Everyone is invited and you’re welcome to bring your family / friends. See you [...]

Wednesday October 14, 2020

“Listen with the intent to understand, not reply.”Primer: 3 Minute Row or Bike 2 Rounds: 10 DB High Pulls | 10 DB Strict Press | 10 Tempo Goblet Squats | 10 Cossack Squats WOD: “Again and Again” AMRAP 7 x 3 Rounds 400M Run 30/24 Cal Row200M Run with a plateAMRAP Double Dumbbell Thrusters @ 50/353 Minutes rest between [...]

Tuesday October 13, 2020

“Becoming a champion is not an easy process... It is done by focusing on what it takes to get there and not on getting there.” - Nick SabanPrimer:AMRAP 5 | 5 Burpees | 5 Goblet Squats | 3 Jumping Squats for Height | WOD: Squat Cycle Week 2 Day 1Back Squats: Percentages based off your 1 [...]

Monday October 12, 2020

“If an egg is broken by outside force, life ends. If an egg is broken by inside force, life begins. The greatest things always start on the inside.”Primer: 3 Rounds 5 Muscle Cleans | 30 Single Unders | 15 Air Squats | 30 Single Unders Strength:  5x 3 - 1 Position Squat Clean: Position 1: Mid ThighPosition 2: [...]