February 15, 2019 Strength: Bench Press5-3-5-3-5-3*Sets of 5 @ 70%, Sets of 3 @ 80%*Super-set with:8 Single Arm Dumbbell/Kettlebell Rows10 Straight Arm Band Pull Downs Metcon: “CrossFit Open 18.2 & 18.2a”1-2-3-4-5-6-7-8-9-10 reps for time of:Dumbbell SquatsBar Facing Burpeesthen, In remaining time:Establish a 1-Rep Max Clean(12:00 time cap)Read More
February 14, 2019 Happy Valentines Day! Metcon: HERO WOD “BROCK”For time: (Partner WOD – Male/Female Pairs)100 Calorie Row100 Calorie Ski100 Calorie Bike*Every 2:00 complete 7 Burpees. Can partition reps as needed, but both partners must complete the 7 Burpees before returning to the device. We will be dividing up into Male/Female Pairs. Right before Christmas, 2018, “a member of the Kato CrossFit Family was given some awful news. His...Read More
February 13, 2019 Strength: Clean & Jerk5 sets of:Hang Squat Clean + Push Jerk + Hang Squat Clean + Split Jerk(Progressive loading if possible with each set) Metcon: (For time)80 Toes-to-Bar*Every time you break on the Toes-to-Bar, do:30 Double Unders (90 Singles) Gymnastics Class at 5:30pmCome get your Gymnastic Skills ready for this years CrossFit...Read More
February 12, 2019 Metcon:3 Rounds for time of:10 Ring Muscle ups*20 Handstand Push ups30 GHD Sit ups40 Wall Balls (20/14)*Scaled Options:Ring Muscle ups = 2:1 Chest-to-Bar Pull upsHandstand Push ups = 5 Wall WalksGHD Sit ups = 40 Abmat Sit ups Rowing Conditioning:7 Rounds of:Rowing :30 on/:30 off*Goal is to be consistent with your row...Read More
February 11, 2019 Strength: Back Squat6 sets of 2*Complete 1 set at each percentage: 70%-75%-80%, then,Last 3 sets to Establish a Heavy 2-Rep. Metcon:9-15-21-15-9 reps of:Alternating Dumbbell Snatches (53/35)Burpees Over DumbbellRead More
February 9, 2019 Partner WODTeams of 2 complete the following:1000m Row (switch every 250m)then,100 Goblet Squats (53/35)100 Pull ups100 Lunge Jumps (2:1)100 Kettlebell Swings (53/35)then,1000m Row (switch every 250m)*Partners can partition reps as they need to. Must switch every 250m on the rower.(30:00 time cap)Read More
