1100 Globe Ave Mountainside, NJ 07092

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WOD Archive for January 2019

January 31, 2019

Active Recovery Day

 

You will have the option to complete a previous WOD from this week or follow today’s programming.  Do not think of today as Open Gym.  If you’ve been in class the first 3 days of the week, come in today to move and recover.  

 

Warm-up

5:00 on the bike, rower or ski erg

 

15:00 Foam Roll/Mobility

 

25:00 of steady movement

Choose bike, ski, row or run on the treadmill or a combination of those at a steady pace

 

10:00 Mobility 

 

Lite Class

Sprints!!!

 

We will be doing a variety of sprints. First 10:00 will be a warm-up and then it’s go time!

January 30, 2019

Warm-up

20 Cal Bike

20 Cal Ski

20 Lunge Steps

 

Coach Led Mobility 

 

Clean Barbell Warm-up

 

Every :30 for 6 Rounds

1 Power Clean at 70%

Rest 2:00/Move up to 75%

 

Every :30 for 5 Rounds

1 Power Clean at 75%

Rest 2:00/Move up to 80%

 

Every :30 for 4 Rounds

1 Power Clean at 80%

 

Conditioning 

5 Rounds for Time of

50 Double Unders

30 Wall Ball 20/14

 

Lite Class

5 Rounds of

50 Double Unders

30 Wall Ball

10 Power Cleans

 

January 29, 2019

Warm-up

2 Rounds of 

10 Cal Row 

10 Step ups each leg 

10 Kip Swings 

10 Strict Press

 

WOD Prep

 

3 Rounds for Time

40 Cal Row

30 Burpee Box Jump Overs 24/20”

20 T2B

10 S2OH 155/105

*Rest 2:00 after completing the 10 S2OH 

 

Lite Class

Same as regular class

January 28, 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 2 Front Squats/4 Back Squats @90% of your 1RM Front Squat

 

Conditioning

21-15-9 Reps for Time

Kettlebell Swings 70/53

Burpees

 

Core Finisher

Bird Dog x 5 each side with :03 hold

Plank on Hands x 1:00

Bird Dog x 5 each side with :03 hold

Plank on Elbows x 1:00

Bird Dog x 5 each side with :03 hold

Plank on right elbow x :30

Bird Dog x 5 each side with :03 hold

Plank on left elbow x :30

 

Lite Class

For Time

50 Air Squats

10 Burpees

40 Sit-Ups

10 Burpees

30 Lunges (alternating legs)

10 Burpees

20 Kettlebell Swings 

10 Burpees

10 meter Bear Crawl

10 Burpees

20 Kettlebell Swings 

10 Burpees

30 Lunges (alternating legs)

10 Burpees

40 Sit-Ups

10 Burpees

50 Air Squats

January 25, 2019

Warm-up

3 Rounds of 

Air Squats x 20

Hollow Rocks x 20

Bird Dog x 20 (10 each side with :03 Hold)

Band Pull Aparts x 20

 

Hip/OH Mobility 

Couch Stretch x 2:00 per side

Lat Stretch x 2:00 per side

Foam Roll with DB OH

Foam Roll Hip Flexors x 1:00 per side

Hang from Rig 1:00

Door Jamb x 1:00 per side 

 

WOD

For Time:

10 Bar Muscle-ups (20 pull-ups) + 5 Squat Clean and Jerks 70%

8 Bar Muscle-ups (16 pull-ups) + 4 Squat Clean and Jerks 75%

6 Bar Muscle-ups (12 pull-ups) + 3 Squat Clean and Jerks 80%

4 Bar Muscle-ups (8 pull-ups) + 2 Squat Clean and Jerks 85%

2 Bar Muscle-ups (4 pull-ups) + 1 Squat Clean and Jerks 90%

 

Lite Class

Class Warm-up then 

4 Rounds of 

8 Pull-ups

8 Squat Cleans

8 Pull-ups

8 S2OH 

 

Finisher 

3 Rounds of 

15 V-ups

1:00 Plank

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 

 

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