Warlock CrossFit Re-Opening Plan

Category: Daily Workout

Saturday January 16, 2021

"Free yourself to try anything. The best ideas are revolutionary." - Rick RubinHey Team! Tomorrow there is only a 6:30 am and an 8 am. Thanks for your patience and understanding. I also included an at home version of this workout if you want to workout along at home. I know that's where I'll be [...]

Friday January 15, 2021

"It will never get easier than right now to recklessly pursue your passion. Do it." - Tommy VietorPRIMER: 3 Rds30s Spider Man30s Row30s Thrusters 30s Plank Shoulder TapsMOBILITY: DragonExtended Arm LizardSTRENGTH: 12 Minutes Build to a heavy 1 Squat Clean + 3 Front Squats WOD: Blitzen: 5 RFT20/15 Cal Row10 Thrusters @ 115/80Bike: 15/12 CalsTime Cap 15 MinutesBulletproof: [...]

Thursday January 14, 2021

"The actual consequences of your actions matter far more than your actions themselves." - Liv BoereePRIMER: 7 Minutes for Quality: 50 Ft Bear Crawl5 DL + 5 Hang Power Cleans + 5 Strict Press 10 Cal Row MachineMOBILITY: Pike Stretch Butterfly StraddleSTRENGTH: EMOM x10 Min 1: 5 DL Min 2: 40s Hollow Body Hold DL @ 70 ish % of 1 RM [...]

Wednesday January 13, 2021

"We spend far too much time complaining about the way things are, and forget that we have the power to change anything and everything." - Bozoma Saint JohnPRIMER: 3 RdsMinute Row30 Ft Duck Walk30 Ft Bear Crawl10 Down Dog to Push Ups20 Line HopsMOBILITY: Boot StrapsDown DogSTRENGTH: On the 2:30 x 4 50 Ft DB Walking [...]

Tuesday Jan 12, 2021

"A day that ends well is one that started with exercise." - Sophia AmorusoPrimer: 20 Banded Side Steps20 Banded Forward / Backward Walks 10 Banded Glute Bridges 10 Banded Squats60s Jumping Squats60s Empty Barbell Strict Press Front Squat Skills and Drills 5 Zombie Squats | 30s Burpees 5 Front Squats | 30s Sit Ups 5 Pause Front Squats (2s) | 30s [...]

Monday January 11, 2021

"You need to learn how to swim in the waves, not let them drown you." Primer: 3 Rounds  10 Scap push ups60 ft Single Arm Overhead Carry60s Step Ups 10 Bent Over RowsMobility: Pigeon On BoxStrength:7 Minutes to Build to a Heavy Hang Power Clean Bottomless Pit - 10 Rounds:5 Hang Power Cleans @ 185/13510 Single DB Box [...]

Sunday January 10, 2021

"I not only use all the brains that I have, but all that i can borrow. - Woodrow WilsonPrimer: 8 Minutes For Quality30s Dead Hang10 DB High Pulls50 Ft Single Arm Overhead CarryMobility: Boot StrapsLizard PoseCalf StretchStrength: 4x5 Double DB ThrustersBuild to a heavy setWOD: Empty Tomb | 3 x AMRAP 550 Double Unders10 Dumbbell [...]

January 9, 2020

"If you were serious about your goals you would spend time working on it every single day."Primer:EMOM x 10Min 1: 60s MachineMin 2: X Amount ofStrict HSPUOrX Amount ofBarbell Strict PressMobility: LizardPuppy DogWOD: Marston: AMRAP 20:1 Deadlift @ 405/28510 T2B15 Bar Facing BurpeesScaled:1 Deadlift @75-85%10 V-Ups15 Bar Facing BurpeesBullet Proof Shoulders: 1 Deadlift @75-80%10 Hanging [...]

Friday January 8, 2021

Click Here to Register for the 2021 CrossFit Games OpenAffiliate: Warlock CrossFitTeam: Warlock Athletics"A year from now you won'y recognize yourself. You're going to commit to the mastery in the most important aspects of your life that will give you the biggest return and movement towards your goals. You are going to become unstoppable."Primer: 3 [...]

Thursday January 7, 2021

" A man is rich in proportion to the number of things he can afford to let alone." - Henry David ThoreauPrimer: 10 Minutes for Quality:50ft Single Arm KB Farmers Carry (each arm)50 Ft Bear Crawl50 Ft Single KB Overhead Carry8 KB High Pulls (each arm) Mobility: Pike StretchButterflyStraddleStrength:3 Back Squats EMOM x 10@ 70-75% [...]