Warlock CrossFit Re-Opening Plan

Category: Fitness

Saturday September 29, 2018

“Opportunities are everywhere. So are excuses. Your life. Your choice.” A. “Warrior Dash ” – For Time – Teams of 2 2 Mile Run (relay style) 6 Rounds of DT (split the work) 1 Mile Run (relay style) 4 Rounds of DT 800M Run (relay style) 2 Rounds fo DT DT = 12 Deadlifts / […]

Wednesday September 26, 2018

“Remember: your car has a brake pedal and an accelerator. So should you.” A. 20 Rep Max Back Squat (go up from last week) B. AMRAP 20 100 Double Unders 20 Cal Bike 20 Up and Over Box Jumps @ 24/20 20 Front Squats @ 165/115 Performance: Front Squats @ 135/95 Fitness: 100 Single Unders […]

Tuesday September 25, 2018

“Even in the seemingly safest bets, it’s always best to assume you’re missing something” – Ray Dalio A. Alternating Efforts x 4 5 DB Single Arm Row (each arm) 5 DB Push Press (each arm) B. Holloway – On The Every 4 Minutes x 5 12 DB Snatch @ 70/50 12 Cal Row 12 Burpees […]

Monday September 24, 2018

“Exercise performed in a community at high intensity makes people better and I don’t get to be the judge of that, you can. There’s something magical there.” – Greg Glassman A. Back Squats 7×2 (climbing) B. Team Series Event 3 – Teams of 2 21-15-9 Synchronized Pull Ups Synchronized Deadlifts @ 225/155 Performance = RX […]

Sunday September 23, 2018

Congratulations to Jon Copeland for finishing 3rd place in the Worldwide CrossFit Video Contest! “This video is about how CrossFit has helped changed my life not only with the fitness aspect but the diet as well. It’s also about how great my Coaches have been working with me during the daily struggles of being a […]

Saturday September 22, 2018

“Your goals don’t care how you feel” A. 1 Snatch EMOM x 12 @ 75% + 5-10 lbs B. Team Series Event 1 – AMRAP 7 Synchronized Bar Facing Burpees *Bonus A. Push Press 5×5 B. 5x400M Run – 90 Seconds rest between rounds

Friday September 21, 2018

“If it’s hard and uncomfortable, lean in.” – Active Life RX A. 1 Clean and Jerk EMOM x 12 + 5-10 lbs from last week B. Team Series – Event 2 – Teams of 2 20 Synchronized Squat Cleans @ 135/95 20 Synchronized Squat Cleans @ 185/125 20 Synchronized Squat Cleans @ 225/155 Time Cap […]

Thursday September 20, 2018

“Avoid food products that make health claims…The healthiest food in the supermarket – the fresh produce – doesn’t boast about its healthfulness.” A. “Playground” 1 Mile Run 21 KB Swings @ 70/53 21 Goblet Squats @70/53 800M Run 15 KB Swings @ 70/53 15 Goblet Squats @70/53 400M RUn 9 KB Swings @ 70/53 9 […]

Wednesday September 19, 2018

“How you get things done is just as important as what you’ve done.” A. Gymnastics Practice – 10 Minutes Muscle Up or Handstand Walk B. 15.3 – AMRAP 14 7 Muscle Ups 50 Wallball @ 20/14 100 Double Unders Performance: 7 Bar Muscle Ups / 50 WB / 100 DU’s Fitness: 7 Bar Muscle Up […]

Tuesday September 18, 2018

“You can’t beat me when I’m playing the game inside of my own head. My inability to hear the cheers, the boos, the accolades and the hate are the foundation of my happiness and success.” A. Find a 20 rep max back squat B. “Unplugged” AMRAP 4 – 12-9-6 Deadlifts @ 245/165 Bar Facing Burpees […]