Warlock CrossFit Re-Opening Plan

Monday *Two Year Anniversary* October 24, 2016

Happy Two Years!Barbells For Boobs 20162015 CrossFit Open2016 CrossFit Open

There’s so much I want to say and not exactly sure on how to say it all, especially without using the F bomb, but i’ll give it a try haha. Today marks two years we’ve had our doors open at Warlock Athletics Home of Warlock CrossFit. Since we’ve opened we’ve had two goals. Make you the fittest you’ve ever been in your life and give you the best hour of your day. We can’t do that everyday unless with have members who are consistent with their training, willing to learn, listen, work their asses off, and help one another. Thank you for trusting us as owners and coaches to see in you what you may not see in yourself. Thank you for giving your all everyday in the gym while handling your business outside of the gym to reach your goals. Thank you for sharing your triumphs and failures with us (it’s never easy sucking at anything when you start, but unfortunately it’s part of the process). Thank you for letting your friends know that CrossFit is for everyone (universally scalable) and always welcoming that new member with a smile and a helping hand. Ultimately, we want you all to be the fittest version of yourself and we’re honored we get to do that every single day! Thank you guys.

– The Warlock Staff

“Help others on their journey. Remember when you first picked up a barbell or tried a muscle-up? Remember when you could not kip or even do a single pull-up? Remember when proper nutrition seemed overwhelming and confusing? Do you remember the person who did not look down on you for being inexperienced, but rather genuinely cared and helped you? Be that person.” – Pat Sherwood

A. Tall Snatch 3×3

B. Snatch 1×3@75%, 1×2@80%,1×2@85%,3×1@90%

C. 5×4 Minute Rounds
25 T2B
50 Double Unders
15 Squat Snatches @ 135/85

If you complete the first two rounds under the time cap increase weight to 165/105×13, then 185/125×11, then 205/145×9.

Bonus*

Jerk – 1×3@75%,1×2@80%,1×2@85%,3×1@90%
Pause Front Squat + Front Squat – 5x (1+1) @ 70%
Pendlay Row – 1×5@ 70,75,80,85 and 90% of your 1 RM Clean
Weighted Back Extension – 3×10
Hanging Leg Raise – 4 x max (30 reps minimum)
Reverse Crunch – 3 x max