Warlock CrossFit Re-Opening Plan

Category: Fitness

Monday September 28, 2020

Hey Team! We’re super grateful people were able to keep their membership active during the pandemic. If you kept your membership active we’re giving you a complimentary 30 minute one on one as a thank you! All you need to do is email Chris@WarlockAthletics.com to verify that you qualify. From there you will be given [...]

Sunday September 28, 2020

“If everything seems under control, you're not going fast enough.” ― Mario Andretti.Primer: 3 Rounds:30 Banded Pull Aparts 30s Prisoner Superman Hold AMRAP 7: For Quality5 Tempo Push Ups6 Hollow Hold 4 Count Flutter Kicks7 Strict Pull Ups or Pendlay Row (increase weight) 3 Minute Rest AMRAP: 7 For Quality10 Tempo Good Mornings (increase weight)10 Single Leg Glute Bridges 10 [...]

Saturday September 26, 2020

“A pyramid is only as tall as its base” - LouiePrimer: Tabata: Samson Stretch | Air Squats | Table Top | Mountain Climbers | 2 Rounds: Walk Through practice rounds with Empty Barbell0-20 Minutes: Holy Ghost Teams of 2 - AMRAP 20 Partner A - 20 Thrusters @ 95/65 | Partner B (rest)Partner B - 20 Thrusters [...]

Friday September 25, 2020

“The only person you are destined to become is the person you decide to be” - Ralph Waldo Emerson3 Rounds: 10 Air Squats + 10 Push Ups + 10 V-Ups + 10 Barbell Good Mornings + 10 Pull Ups or Bent Over RowStrength: Back Squats: 12 Reps @ 91% of 10 Rep Max6 Reps @ 99% [...]

Thursday September 24, 2020

“You can never make up for a lost day… Don’t think you can make up for it by working twice as hard tomorrow. If you have it within your power to work twice as hard, why aren’t you doing it now?”- John WoodenPrimer: 2 Rounds: 30s Burpees | 5 Slow Tempo Push Ups | Big [...]

Wednesday September 23, 2020

Primer: 6 Minutes for Quality20 DB Hops | 200M Row | 5 Inch Worm to Push Ups | 10 Deadbugs 2 Rounds: 10 DB Floor Press | 10 Romanian DL WOD: UFO AMRAP 580 Lunges | 200M Run with a Plate @ 45/25 | Time Remaining Max Cal Row AMRAP 5 40 Single Front Rack DB Lunges @ 70/50 | 200M [...]

Tuesday September 22, 2020

“Beliefs and convictions provide the boundaries and direction that people want and need in order to perform well. - Don ShulaPrimer: EMOM x 12 Min 1: 15/12 Cal RowMin 2: 10 Cossack Squats (Alternating)Min 3: 20 Step Back LungesMin 4: 5 Push Ups + 5 Bent Over RowMobility: Pigeon Pose - 1 Minutes per side6-8 Minutes [...]

Monday September 21, 2020

“Developing absolute strength is a marathon, not a sprint” - LouiePrimer: 8 Minutes for Quality5 Inch Worm to Push Ups | 5 Tempo Air Squats with Pause | 5 Spider mans | 5 Deadlifts + 5 Front Squats + 5 Muscle Cleans + 5 Power Cleans Strength: Front Squats: From the Ground: 6x21 pausing FS (2s in [...]

Sunday September 20, 2020

You can borrow knowledge, but not action. - James ClearPrimer: 3 Rounds:30 Banded Pull Aparts 30s Prisoner Superman Hold AMRAP 7: For Quality5 Tempo Push Ups6 Hollow Hold 4 Count Flutter Kicks7 Strict Pull Ups or Pendlay Row (increase weight) 3 Minute Rest AMRAP: 7 For Quality10 Tempo Good Mornings (increase weight)10 Single Leg Glute Bridges 10 Single Leg Step [...]

Saturday September 19, 2020

Just because a man lacks use of his eyes doesn’t mean he lacks visions - Stevie WonderPrimer: 2 Minute Machine | 2 Minute Pigeon Pose (1 Minute on each side)  then2 Rounds: 5 Inch Worms | 30s Hollow Hold | 10 Pendlay Row | 30s arch Hold | 60s Cal Machine8 Minutes to Build to [...]