Congratulations to CJ for an outstanding week representing Warlock CrossFit at the 2021 NoBull CrossFit Games. CJ managed to have 4 – Top 10 workouts and finished 12th in the World in the 50-54 Age Group! This competition has been two years of training, dedication, focus and much more in order to compete at the highest level! Congratulations CJ!
Now it’s time for us to put our own twist on some of these fantastic workouts. Some of these workouts I’ve left as is, others scaled them so they’re appropriate. Log your scores in SugarWOD each day for full points and scores! Any questions let us know, the goal is to sweat, have fun and enjoy fitness with friends! Let the virtual week of games training begin!
PRIMER:
400M Run
Floor Sweeps
Figure Fours
High Knees
Butt Kickers
Side Shuffles
Karaoke
Little Skips
Big Skips
400M Run
WOD:
3.75 Mile Run
Time Cap 40 Minutes
Athletes will run the 1 Mile Murph Course 3 Times and then 3 Laps all the way up to the bay door and back down each time.
Modifications:
3 Miles: Murph Mile 3 Times
7K Row or 5K Row