Warlock CrossFit Re-Opening Plan

Category: Fitness

Friday October 2, 2020

“Everyone makes mistakes, not everyone learns from them.” Primer: 3 Rounds: 30s samson Stretch | 15 Glute Bridges | 30s Cossack Squats | 15 Air Squats | Strength: 15 Minutes to find a 1 Rep Max Front SquatEagle: 3 Rounds For Time 15 Hang Power Cleans @ 155/10512 Bar Facing Burpees9 Thrusters @ 155/105*Time Cap 10 Minutes Bulletproof [...]

Thursday October 1, 2020

“If you don’t go after what you want, you will never have it.”Primer: 2 Rounds: 20 Jumping Jacks | 20 Push Ups | 15 Sit Ups | 15 Good Mornings | 10 Air Squats | 10 KB DeadliftsBody Armor: 12 Minutes For Quality40s Front Rack Double KB Static Hold @ 53/3530 Push Ups30s L-SitDirectly Into 12 Minutes [...]

Wednesday September 30, 2020

Things that don’t get measured, don’t get improved.” Primer:3 Sets: 15 Cal Bike | 15 Glute Bridges | 15 Air Squats3 Sets: 10 Lateral Box Step Ups | 10 Strict Press | 10 High Pulls Performance: 3 Rounds: 90s Bike for Cals | 60s Devil Presses @ 50/35Directly Into3 Rounds: 2 Minute Bike for Cals | 60s Devil [...]

Tuesday September 29, 2020

“A lot of people overestimate what they can do in 24 hours and underestimate what they can do in 10 years.” Primer: 2 Rounds: 30s samson stretch | 15 Glute Bridges | 30s Cossack Squats | 15 Air Squats | 30s Inch Worm | 10 Box Step Ups | 3 Box JumpsWOD: Find a 1 Rep [...]

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 [...]