Warlock CrossFit Re-Opening Plan

Category: Fitness

Thursday December 27, 2018

“Make it happen” – Chris Hinshaw A. 1 RM Strict Press B. AMRAP 15 200M Run 15 KB Swings @ 53/35 15 Push Ups Bonus: ROMWOD

Wednesday December 26, 2018

* Classes are at 9 am and 11 am with Open gym from 10-11. “The leverage is in being accountable of everything. The leverage is exposing your weaknesses A. Every 90 Seconds x 5 1 Power Clean + 1 Hang Squat Clean + 1 Squat Clean B. Double Down AMRAP 3 9 Lateral Burpees Over […]

Tuesday December 25, 2018

Merry Christmas and Happy Holidays to everyone in our Warlock Family! I hope you guys enjoy your time with family, friends and loved ones along with a well deserved rest day! We appreciate everything you guys do to make Warlock great. Thank you all for coming in and giving your best effort every single day. […]

Monday December 24, 2018

“Ounces equal pounds and pounds equal pain.” A. Chad 1,000 Box Step-Ups @ 20 in Wear a 45 lb Ruck Pack A ruck is a weighted backpack to simulate the gear carried during a hiking expedition. Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on […]

Sunday December 23, 2018

“If you are a cop on a bike and you are chasing a guy 15 miles something is wrong” – Greg Glassman A. 10 Rounds on the Concept 2 Rower of: RX: Pull a sub 1:25 / 500M pace for as long as possible. Rest 3 minutes Performance: Pull a sub 1:35 /500M Fitness: Pull […]

Saturday December 22, 2018

Suffer in silence. A. For Time: 30 T2B 600M Run (top of the hill) 15 Power Cleans @ 205/145 1200M Run (top of the hill twice) 15 Power Cleans @ 205/145 600M Run 30 T2B Performance: 165/115 Fitness: 135/95 | Knee’s to Elbows Fitness Light: 115/75 | 200M Run and 400M Run | Knee’s to […]

Thursday December 20, 2018

“Celebrate the victory but recognize you have work to do” A. Technical 1 Rep Max Deadlift B. AMRAP 10 20 DB Lunges @ 50/35 20 Devil Presses @ 50/35 20 Sit Ups Performance @ 35/20 Fitness and Fitness Light @ 20/10 Bonus: ROM WOD

Wednesday December 19, 2018

“Stay in your lane and focus on your own shit.” Primer: 3x 3 Snatch Balance + 1 High Hand Snatch A. Overhead Squats 3×5 B. AMRAP 12 5 Strict HSPU 10 OHS @ 95/65 12 Deadlifts @ 96/55 Performance: Kipping HSPU | @ 95/65 Fitness: DB Strict Press @ 50/35 | OHS @ 75/55 Fit […]

Tuesday December 18, 2018

“I’ve learned that you can tell a lot about a person by the way they handle these four things: a rainy day, lost luggage, double unders and tangled Christmas tree lights.” A. 4 Rounds: Teams of 2 Partner 1: AMRAP 1 of T2B Partner 2: Holds Barbell in front rack @115/75 or bear hugs Sandbag […]

Monday December 17, 2018

Focus on “Get To” instead of “Have To.” A. 5 x Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk B. “Belly Flop” 21-15-9 Box Jump Overs @ 24/20 Power Cleans @ 165/115 Chest to Bar Pull Ups Front Squats @ 165/115 Lateral Burpees Over Bar Push Jerks @165/115 Performance: @ […]