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