Workout of the Day (WOD)
February 6, 2019
Warm-up
Shoulder Mobility/Stability
4:00 of movement
Run, Bike, Row, Ski or combination of them
Mobility
Banded Shoulder Distraction
Foam Roll upper back
Foam Roll upper back with dumbbell
Foam Roll Sub Scapula
Supinated Hang x 1:00
Stability
Bottoms up Press arm at 90 degrees (Down/Back x 2)
OH bottoms up Press (Down/Back x 2)
Slow Bear Crawl (Down/Back x 2)
Y x 15 (lower trap)
T x 15
W x 15 mimic back squat w/thumbs up
Conditioning
21-15-9
Deadlifts 225/155
Box Jumps 30”/24”
February 5, 2019
Warm-up
Mile Run
Front Rack Mobility
EMOM x 10
20 Double Unders + 1 Squat Clean Thruster @60% of 1RM C&J
(For those working on DU take no more than :30 before moving on to SCT)
Conditioning
5 Rounds each of
Ski 100m Max Effort/Rest :30
Row 150m Max Effort/Rest :30
Bike :15 Max Effort/Rest :45
Lite Class
5 Rounds of
20 Double Unders
100m Ski Sprint
5 Squat Clean Thrusters
Rest 1:00
5 Rounds of
20 Double Unders
150m Row Sprint
5 Squat Clean Thrusters
Rest 1:00
5 Rounds of
20 Double Unders
10 Cal Bike Sprint
5 Squat Clean Thrusters
February 4, 2019
Warm-up
50m Ski before every movement
10 Pass Throughs
10 PVC OHS
1:00 Supinated Hang
10 Muscle Snatches (Position 1)
10 Hang Power Snatches
10 Barbell OHS
10 Hang Squat Snatches
Oly
Every 2:00 for 4 Rounds
3 Snatches from the Ground @75% + 4 Strict Pull-ups
Every 2:00 for 3 Rounds
2 Snatches from the Ground @80% + 3 Strict Pull-ups
Every 2:00 for 2 Rounds
1 Snatch from the Ground @85% + 2 Strict Pull-ups
Conditioning
Open WOD 16.3
7:00 AMRAP of
10 Power Snatches 75/55
3 Bar Muscle-ups (6 Pull-ups)
Lite Class
1 Mile Run Buy In
3 Rounds of
30 Lunge Steps each leg
30 KB SDHP
30 Band Tricep Pushdown (keep tension light)
30 Hollow Rocks
1 Mile Run Cash Out
February 1, 2019
Warm-up
Band Pull Aparts x 20
Pass Throughs x 20
PVC OHS x 20
Snatch Barbell Warm-up
6 Sets of
Every :90 @70% of your 1RM Snatch
1 Power Snatch
1 Squat Snatch
1 Hang Squat Snatch
1 OHS
Conditioning
Open WOD 14.2
- For As Long As Possible
- From 0:00-3:00, 2 rounds of:
- 10 Overhead Squats (95/65 lb)
- 10 Chest-to-Bar Pull-Ups
- From 3:00-6:00, 2 rounds of:
- 12 Overhead Squats (95/65 lb)
- 12 Chest-to-Bar Pull-Ups
- From 6:00-9:00, 2 rounds of:
- 14 Overhead Squats (95/65 lb)
- 14 Chest-to-Bar Pull-Ups
- Follow the pattern until you fail to complete both rounds.
Lite Class
3 Ladders of 1 to 10 of each movement
Thrusters/Pull-ups
Burpees/Double Sit-ups
Lunges each leg
Hollow Rocks
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