Warlock CrossFit Re-Opening Plan

Category: Fitness

Tuesday November 13, 2018

“Strength is imperative for proper form and form is imperative in demonstrating body control.For this reason we have a strength bias and promote strict movement before kipping.” A. EMOM x 20 odd: 6 Deadlifts + 5 Hang Power Cleans + 4 Shoulder to Over Head @ 155/105 even: 15/12 Cal Row Bonus: A. Clean Pull […]

Monday November 12, 2018

Thank you to all of our Veterans past and present! A. “Wade” – For Time Run 1200M then 4 Rounds of: 12 Strict Pull ups 9 Strict Dips 6 Strict Handstand Push ups then Run 1200M *If you have a 20 lb vest wear it. Scaled: 800M Run or walk 4 Rounds of: 12 Assisted […]

Sunday November 11, 2018

“Consistent, imperfect action will carry you further than brief moments of perfection.” – Chris Cooper A. “Rowing Rage” – 5 Rounds Min 1: Cal Row Min 2: Sit Ups Min 3: KB Swings @ 53/35 Min 4: Rest * Score is total reps

Saturday November 10, 2018

“You can succeed best and quickest by helping others to succeed.” A. “Iron Fist” – Teams of 3 70/50 Cal Bike or Row 50 Deadlifts 40 Hang Power Cleans 30 Push Jerks Rd 1: RX 95/65 | Scaled 65/45 Rd 2: RX 115/80 | Scaled 75/55 Rd 3: RX 135/95 | Scaled 95/65 Rd 4: […]

Friday November 9, 2018

“The distinction we make between resistance training and metabolic training (“cardio”) may seem clear to us, but nature honors no such distinction” A. Snatch – 5 Rep Max Snatch (3 Minute window) B. 3 Rounds For Time: 10 Back Squats @ 135/95 15 HSPU Performance: BS @ 135/95 | DB Push Press @ 50/35 Fitness […]

Thursday November 8, 2018

“Few understand the overwhelming importance of anaerobic exercise to general fitness” A. 4 Rounds 21 Deadlifts @ 155/105 150′ Walking Lunges 21 Push Ups

Wednesday November 7, 2018

“We have whiteboards instead of mirrors for looking at your sorry ass” – Greg Glassman A.  4 Rounds – AMRAP 3 Buy In: 60 DU’s + 16 DB Step Overs @ 35/20 | 24/20 inch box then Max Bar Facing Burpees 1 Minute rest between rounds *Score is Max Bar Facing Burpees *Bonus: A. 5 […]

Tuesday November 6, 2018

“Fitness is a hedge against sickness” A. Chipper – For Time – 60 Deadlifts @ 115/85 45 Overhead Squats @ 115/85 30 Shoulder to Overhead @ 115/85 Performance @ 115/85 Fitness @ 95/65 Fitness Light @ 65/45 *20 minute time cap Bonus: A. Bike Pacing 3 Rounds: 3 Minutes Moderate, 2 Minutes fast, 1 Minute […]

Monday November 5, 2018

“Just when your body has all the answers, you have to change the questions.” – Lou A. 4x Clean Pull + 3 Hang Cleans + Push Jerk (climbing) B. AMRAP 10 2K Row + Max Devil Presses @ 35/20 *Two Scores: 2K Row Number of Devil Presses *Bonus* Hang Clean Pull 3×5@90 Tabata weighted plank

Sunday November 4, 2018

“We fail at the margins of our experience” – James Hobart A. AMRAP 18 25 Power Cleans @ 95/65 25 Abmat Sit Ups 200M Run 25 Abmat Sit Ups Performance = RX Fitness and Fitness Light @ 75/55 *Our next 6 week challenge start Monday November 4. Class is from 7-8 pm on Monday / […]