12 Commerce Drive Cranford NJ 07016...908-709-4200

Workout of the Day (WOD)

January 24, 2019

 

Please read below so you understand why we as a community are doing this wod to show our support for Brock!

 

Right before Christmas, 2018, "a member of the Kato CrossFit Family was given some awful news. His son, Brock, would have to have a bone marrow transplant and undergo chemotherapy. Brock has ALD (adrenoluekodystrophy), a genetic disease that severely affects boys and men. It affects the nerve cells that allow us to think and control our muscles."

 

"On December 3, 2018 Brock's routine MRI scan revealed the horrible news that he had a lesion on his brain and therefore was diagnosed with the fatal childhood version of ALD. The positive news is they were able to detect the disease early and Brock has a chance at a bone marrow transplant. Brock will undergo intense chemotherapy and will be hospitalized for many months. His total recovery could be 1-2 years potentially. Transplants have extremely high risks and, unfortunately, they do not always work. We are choosing to remain hopeful and optimistic through this process and we expect Brock will pull through."

 

This tribute WOD was submitted to us by Chris Ellison and created by Coach Dan Groh of Kato CrossFit (Mankato, MN, USA). In the workout, "the 100 is significant because the 100-day mark after the transplant is a usually major milestone (it marks the end of hospitalization and outpatient care). The 7 is significant because Brock will undergo 7 straight days of intense chemotherapy prior to his transplant."

 

Please take pictures tomorrow and use the #cantstopbrock when you post them so he can see your support for him!!

We will do a short warmup and then go!  Please come to class early if you would like time to foam roll, stretch and prep. 

 

WOD

100 Cal Row

100 Cal Bike

100 Cal Ski

*Every 2:00 complete 7 Burpees 

 

Lite Class

Same as regular class

January 23, 2019

Warm-up

 

3 Rounds of

200m Ski

10 Burpees 

10 Spidermans 

 

Mobility

 

Pigeon Pose x 1:00 per side

Couch Stretch x 1:00 per side

Ankle Mobility Coach Led

Accumulate 1:00 Supinated Hang from Rig

Glute Activation Down/Back

 

Front Squat/Back Squat

 

4 Sets of 3 Front Squats/6 Back Squats @85% of your 1RM Front Squat

 

10:00 AMRAP 

Buy-In: 50 Wallballs 20/14

Remaining Time AMRAP of

12 Deadlifts 185/135

12 Lateral Barbell Burpees

 

Lite Class

Class Warm-up then

 

50 Wall Ball

3 Rounds of 

15 Deadlifts 

15 Lateral Barbell Burpees

 

50 Wall Ball

3 Rounds of 

25 Mountain Climbers

25 Russian Twists each way

 

50 Wall Ball

3 Rounds of 

15 Slam Ball

15 S2OH 

 

January 22, 2019

Warm-up

10 Cal Bike

5 Spidermans 

10 Band Pull Aparts 

10 Cal Row

5 Scorpions 

10 Band Pull Aparts 

10 Cal Ski

5 Burpees

10 Band Pull Aparts 

 

4 Sprint WODS 

8:00 to complete/2:00 Rest (If you finish early you will have more rest)

 

1. 4 Rounds of 

15/12 Cal Bike

10 Burpees 

 

2. 4 Rounds of 

15/12 Cal Row

10 T2B

 

3. 4 Rounds of 

200m Ski Sprint

Rest :30

 

4. 4 Rounds of 

75 Double Unders

7 HSPU

 

 Lite Class

Same as Regular Class

 

January 21, 2019

Warm-up

Band Pull Aparts x 20

Pass Throughs x 20

PVC OHS x 20

 

Snatch Barbell Warm-up

 

Every :30 for 6 Rounds

1 Snatch at 70%

Rest 2:00/Move up to 75%

 

Every :30 for 5 Rounds

1 Snatch at 75%

Rest 2:00/Move up to 80%

 

Every :30 for 4 Rounds

1 Snatch at 80%

 

Conditioning 

Partner WOD

4 Rounds of 

Partner 1 completes 

Bear Crawl Down/Back x 2

Sprint Down/Back x 2

15 KBS 53/35

 

Partner 2 Rests until P1 finishes the KBS and then P1 rests while P2 works. 

 

Lite Class

5 Rounds of 

Partner 1 completes 

Bear Crawl Down/Back x 2

Sprint Down/Back x 4

15 KBS

15 Sit-ups 

15 Lunge Jumps each leg

*Partner 2 holds a wall Sit or plank while waiting for partner 1

 

January 18, 2019

Warm-up

3 Rounds of

200m Ski

10 Burpees 

10 Spidermans 

 

Mobility

Pigeon Pose x 1:00 per side

Couch Stretch x 1:00 per side

Ankle Mobility Coach Led

Accumulate 1:00 Supinated Hang from Rig

Glute Activation Down/Back

 

Front Squat/Back Squat

4 Sets of 3 Front Squats/6 Back Squats @80% of your 1RM Front Squat

 

CrossFit Open WOD 13.4

7:00 AMRAP 

3 C&J 135/95

3 T2B

6 C&J 135/95

6 T2B

9 C&J 135/95

9 T2B

12 C&J 135/95

12 T2B...

 

Lite Class

Class Warm-up then

 

Glute Activation Down/Back 

Lunge Down/Back

50 Sit-ups then 

 

Up the Ladder and Back Down of

3 Squat C&J 

3 T2B

6 Squat C&J 

6 T2B

9 Squat C&J 

9 T2B

12 Squat C&J 

12 T2B

15 Squat C&J 

15 T2B 

 

January 17, 2019

Warm-up

2 Rounds of 

Lunge Down/Back with hip flexor stretch 

Spidermans x 5 each side

Scorpions x 5 each side

 

Thoracic Extension Drills

 

4 Rounds in a row of each

:40 on/:20 rest

Burpee Box Jump Overs

Ski

Hollow Hold 

Bike 

 

Mobilize remaining time

 

Lite Class

Class Warm-up then

 

5 Rounds of 

:50 on/:10 rest

Burpees

Box Jumps

Ski

Hollow Hold 

Bike 

 

January 16, 2019

Warm-up

2 Rounds of 

500m Row

10 Pass Throughs 

10 PVC OHS

20 Band Pull Aparts 

 

Snatch Warm-up

 

Warm-up to 80% of your 1RM then

8:00 EMOM 

1 Squat Snatch @80-85%

 

4 Rounds For Time of

50 Double Unders

250m Row

5 OHS 135/95

 

Lite Class

Class Warm-up then

 

Treadmill Sprints

10 Rounds of 

1:00 on ME/1:00 Recovery Pace

 

4 Rounds of 

200m Row

10 Back Squats

 

January 15, 2019

Warm-up

20 Cal Row

20 Burpees 

20 Kip Swings 

20 1 arm KBS (10 each side)

 

Core Stability 

Plank (hands) 1:00

Bird Dog x 5 each side

Plank (right elbow) 1:00

Bird Dog x 5 each side

Plank (left elbow) 1:00

Bird Dog x 5 each side

Plank (both elbows) 1:00

Bird Dog x 5 each side

 

Front Rack Mobility

Lat Stretch with bands (shoulder distraction)

 

WOD Prep

3 Rounds of 

5 Cal Row

5 Thrusters

 

27-21-15-9 reps for time of:

Row (calories)

Thrusters 95/65

 

Lite Class

Class Warm-up

Core Stability 

Class WOD

January 14, 2019

Warm-up

2 Rounds of 

Slow bear crawl down/back

10 Kip Swings

10 1 arm KBS each side 

10 1 arm KB Press each side (light)

 

Barbell Warm-up then

0-2:00 10 Power Clean and Jerk @50% of 1RM PC&J

2-4:00 8 Power Clean and Jerk @60% of 1RM PC&J

4-6:00 6 Power Clean and Jerk @70% of 1RM PC&J

6-8:00 4 Power Clean and Jerk @80% of 1RM PC&J

8-10:00 2 Power Clean and Jerk @90% of 1RM PC&J

 

Conditioning 

5 Rounds of 

50 Double Unders

10 Pull-ups

 

Lite Class

Class Warm-up then 

5 Rounds of 

50 Double Unders 

10 Pull-ups 

10 Power Clean & Jerk

 

Finisher

Remaining Time

100m Ski erg Sprint

:30 Rest

January 11, 2019

Warm-up

2 Rounds of

15 Air Squats

15 Pass Throughs

15 OHS

 

Barbell Snatch Warm-up

 

10:00 EMOM of

3 t&g Power Snatches at 75% of 1RM Power Snatch

 

For Time

20 Power Snatches 95/65

20 OTB Burpees

20 Overhead Squats 95/65

20 OTB Burpees

20 Squat Snatches 95/65

20 OTB Burpees

20 C2B Pull-ups 

 

Lite Class

50 Lunge Jumps each leg

50 Deadlifts 

50 KBS

50 Med Ball Cleans

50 Knees-to-Elbows

50 Push Press

50 Sit-ups 

50 Wall Balls 

50 Burpees

50 Double-Unders

 

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