Warlock CrossFit Re-Opening Plan

Friday August 28, 2020

Join us tonight Friday August 28 at 6 Pm – 9 pm we will be hosting a Memorial Friday Night Lights in honor of Bob. Bob always loved the Open, The Lift Off and really any community atmosphere of Warlock. We will be remembering him with two team style workouts while social distancing a 4 Rounder and 1 Rep Max Lift.  Come workout, hang out, throw down and enjoy some adult beverages or high quality H2O. Whatever you prefer we would love for you to be a part of remembering Bob and working out in his memory. Even if you didn’t know him he would have loved for you to be there. Please check in on Mindbody. Don’t worry about the teams we’ll figure that out when everyone is here.

Bob “A Gymnasts Dream”
Teams of 4 – 0-20 Minutes 

 4 Rounds for Time
11 Bar Muscle Ups 
17 Synchro Burpee Box Jumps @ 24/20
19 Synchro Barbell Thrusters @ 115/75 (2 Teammates) | 50 Wall Ball Thrusters @ 20/14 (2 teammates

Remaining Time – Find a 1 RM Clean and Jerk – Time Cap 25 Minutes

The gymnastics will change every round. Every Member must complete a rep in the gymnastic portion in memory of Bob. 

Round 1: 11 Bar Muscle Ups
Round 2: 22 Chest to Bar Pull Ups
Round 3: 33 Pull Ups
Round 4: 44 T2B or Knee’s To Chest

WOD For Class:

“Success is a decision, not a gift”

Primer: 2 Rounds: 60s Bike | 10 Alternating Lunges | 8 Front Squats | 8 Push Press | 8 Clusters

On the Every 2 Minutes x 5
Set 1 – 14 Barbell Reverse Lunges
Set 2 – 12 Reverse Lunges
Set 3 – 10 Reverse Lunges
Set 4 – 8 Reverse Lunges
Set 5 – 6 Reverse Lunges 

WOD: 21 Savage
75/50 Cal Bike 
21 Front Squats @ 155/105
21 Push Press @ 155/105
21 Hang Clusters @ 155/105

Time Cap 16 Minutes

Bulletproof Shoulders: 
75/50 Cal Bike 
21 Goblet Squats @ 50/35
21 Sumo Deadlift High Pulls @ 75/55
42 Single Arm DB Overhead Lunges 

Dumbbell Version
1200M Run
21 Dumbbell Front SQuats
21 Dumbbell Push Press
21 Dumbbell Hang Clusters

2 Dumbbells for all movements