Category Archives for "WOD"

02/01/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

1 Round:

–1min Bike, or Row

–5ea Spiderman Lunge + Rotation

–3 Kip Swing + 2 Pull-Ups or Jumping Pull Ups

–10 Romanian Deadlift

–10 Hang Muscle Clean

–10 Front Squats

–10 Alternating Single Leg Box Step Up

1 Round:

–1min Bike, or Row

–1 Burpee Ring Muscle Up or 3 Burpee Pull Up/ Jumping Pull Up/ Ring Row

–5 Barbell Hang Power Clean

–5 Barbell Hang Squat Clean

–5 Box Jump (step down)

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP 40 min OR 10 Rounds (whichever comes first):

500/400m Row, 30/21 Bike, 400m Run

5 Burpee Ring Muscle Up

3 Hang Squat Clean (135/95)

1 Box Jump (30/24″)

-Each new round add 10 lbs to your squat clean. The goal is a strong but sustained effort across all rounds.

AMRAP 40 min OR 10 Rounds (whichever comes first) Scaled Version:

500/400m Row, 30/21 Bike, 400m Run

5 Burpee Jumping Pull Up

3 Hang Squat Clean (95/75)

1 Box Jump (30/24″)

-Each new round add 10 lbs to your squat clean. The goal is a strong but sustained effort across all rounds

AMRAP 40 min OR 10 Rounds (whichever comes first) Minimal Gear Version:

600 meter Run

5 Burpee Muscle Up or Chest to Bar Pull Up

3 DB Hang Squat Clean (heavy)

1 Box Jump (36/30″)

AMRAP 40 min Bodyweight Version:

600 meter Run

20 Hand Release Push Up

20 Jumping Lunges

Accessory/Post Work

Warm-up (No Measure)

Post Work 2xs:

–8-10 Cat Cow (slow)

–:30sec Straddle Stretch (right)

–:30sec Straddle Stretch (left)

SATURDAY TEAM WOD

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Dynamic Warm-Up (No Measure)

10x/Each

Small Arm Circles Front/Back

Big Arm Circles Front/Back

Arms Across the Body

Arms Overhead

Alternating Arms Overhead

Easy Twist Upright Torso

Easy Twist Rounded Back

Twist With Flat back (wide Stance)

Inch Worm Push Up

Alternating Side Lunges

Alternating Spider-Man

Roll Over V-Sit

Lying Leg Crossovers

Metcon

Metcon (AMRAP – Rounds and Reps)

24 Minute AMRAP:

Partner One Completes Single Arm (SA):

5 SA DB Snatch (R)

4 SA DB Alt. Overhead Lunge (R)

3 SA DB Push Press (R)

2 SA DB Front Squat (R)

1 SA DB Thruster (R)

200m Partner Run

Then, Parter Two Completes Same.

Then, Partner One Completes round with Left Arm.

Then, Partner Two Completes Same.

One Round= Both Partner Completing R&L side.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

01/29/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

2 Round:

–:90sec Bike or Row @ a moderate pace

–10 Ragdoll

–10 Scap Pull Ups

–10 Barbell Single Leg Deadlift

Squat Progression 1x:

–6 Sumo Squats

–6 Air Squat (normal stance)

–6 Narrow Squat

Slow and controlled through each squat and athletes should be focused on creating better range of motion.

SPECIFIC WARM UP 15-30minutes

Deadlift Teaching Progression 1x:

–10 Bow Forward (barbell above the knee)

–10 Mid Shin to Above the Knee

Pull Up Specific Warm-Up 1x:

–8 Kip Swing

–3 Kip Swing + 1 Pull Up (or attempts)

–3 Pull-Ups, Jumping Pull-Ups or Ring Row

Front Squat Teaching Progression 1x:

–5 Quarter Squat

–5 Parallel Squat

–5 Full Depth Squat

Workout of the Day

Bell (Time)

3 Rounds for time of:

21 Deadlifts, 185#

15 Pull-ups

9 Front Squats, 185#
In honor of Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, died January 5, 2012
To learn more about Bell click here
(185/135)

Metcon (No Measure)

3 Rounds For Time Scaled Version:

21 Deadlifts (70%1RM Squat Clean)

15 Jumping Pull-ups

9 Front Squats (70%1RM Squat Clean)

Goal: Sub 12 min

3 Rounds For Time Minimal Gear Version:

21 DB Deadlifts (75’s/55’s)

15 Pull-ups

9 DB Front Squats (75’s/55’s)

Goal: Sub 12 min

3 Rounds For Time Bodyweight Version:

20ea Single Leg Glute Bridge

20 Table Row, Back Pack Bent Over Row or Plank Ups

20 Squat Jumps

Goal: Sub 12 min

Accessory/Post Work

Warm-up (No Measure)

3 Rounds For Quality:

50′ Double KB Overhead Carry

10 Kettlebell Figure 8/side

15 Band Pull Aparts

10 Banded Sit Up

01/28/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

Bike, Row, or Run 3xs:

–:45sec Hard

–:15sec Easy

1 Round:

–10 Sumo Inchworm

–6ea Single Arm KB Swing

–6ea Single Arm Kettlebell Press or Push Press

–10 No Push Up Burpees

1 Round:

–10 Goblet Good Morning

–6ea Single Arm Kettlebell Swing

–6ea Single Arm Kettlebell Press or Push Press

–5 Burpees

SPECIFIC WARM UP 15-20minutes

General Clean Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Bent Over Barbell Row

–10 Hang Muscle Clean

–10 Front Squats

Burgener Clean

Workout of the Day

A: Hang Power Clean (3)

15 Minutes to build to a Heavy 3

B: Metcon (Time)

5 Rounds:

15 Kettlebell Swings (70/53)

15 Burpee

Goal: Sub 7 min

5 Rounds Scaled Version:

10 Kettlebell Swings (53/35)

10 Burpee

Goal: Sub 7 min

5 Rounds Minimal Gear Version:

15 Kettlebell Swings (70/53)

15 Burpee

Goal: Sub 7 min

5 Rounds Bodyweight Version:

20 Box Hamstring Curl

15 Burpee

Goal: Sub 7 min

Accessory/Post Work

Warm-up (No Measure)

Post Work 2xs:

–10ea Lying Thoracic Rotation

–2min Straddle Stretch

01/27/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

1 Round:

–1min Row or Bike

–10 Bootstrapper

–8 Med Ball Deadlifts

–8 Med Ball Squats

–8 Med Ball Push Press (High Target)

–:20sec Side Plank (right)

–:20sec Side Plank (left)

1 Round:

–1min Row or Bike (faster pace)

–10ea Straight Leg Bear Crawl

–8 Med Ball Deadlifts

–8 Med Ball Squats

–8 Med Ball Push Press (High Target)

–:20sec Side Plank + Reach Through (right)

–:20sec Side Plank + Reach Through (left)

Workout of the Day

Metcon (Time)

Row 5k For Time:

Every 3 min complete 10 Wall Ball (14/10) to a 12’/10′ target

Goal: No more than 10 full rounds to complete the 5k

10 Rounds For Time Scaled Version:

Row 2 min for meters

10 Wall Ball (14/10)

10 Rounds For Time Minimal Gear Version:

Run 400 meters

10 Wall Ball (14/10) to a 12’/10′ target

10 Rounds Bodyweight Version:

Run 400 meters

10 Lunge, Lunge, Squat

Accessory/Post Work

Warm-up (No Measure)

Pigeon Stretch:

:90 sec/side

Eccentric Cossack Squat:

2 x 6/side w/ :06 sec lowering

01/25/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

Foam Roll 1x:

–1min per side Foam Roll Lats

–2min Foam Roll T-Spine

2 Round:

–5ea Kneeling Shoulder Taps

–8ea Single Arm Dumbbell Press

–6ea Single Arm High Pull

–15 Scap Push Up

–:20sec Mountain Climbers

SPECIFIC WARM UP 15-25minutes

Strict Press Specific Warm Up 1x:

–5 Barbell Strict Press (on coach’s call)

–:45sec Wall Plank

Strength

A: Shoulder Press (5-5-5)

B: Push Press (3-3-3)

C: Push Jerk (1-1-1)

Warm-up (No Measure)

Minimal Gear Version:

3 x 5-8 reps for all movements depending on loading.

Bodyweight Version:

4-5 Rounds For Quality

5ea Stagger Push Up

10 Strict Handstand Push Up or Pike Handstand Push Up

20 Alt. Plank Shoulder Taps w/ a :01sec pause at the top of each rep

-Rest1-1:30 after each round

Accessory/Post Work

Warm-up (No Measure)

In as few sets as possible:

50 Knees to Elbow

-Each time you break complete :20 seconds in a Handstand Hold or Double DB/KB 50ft Overhead Walk (if no handstand)

SATURDAY TEAM WOD

WOD

Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Dynamic Warm-Up (No Measure)

10x/Each

Small Arm Circles Front/Back

Big Arm Circles Front/Back

Arms Across the Body

Arms Overhead

Alternating Arms Overhead

Easy Twist Upright Torso

Easy Twist Rounded Back

Twist With Flat back (wide Stance)

Inch Worm Push Up

Alternating Side Lunges

Alternating Spider-Man

Roll Over V-Sit

Lying Leg Crossovers

Metcon

Metcon (AMRAP – Rounds and Reps)

24 Minute AMRAP:

Partner One Completes Single Arm (SA):

5 SA DB Snatch (R)

4 SA DB Alt. Overhead Lunge (R)

3 SA DB Push Press (R)

2 SA DB Front Squat (R)

1 SA DB Thruster (R)

200m Partner Run

Then, Parter Two Completes Same.

Then, Partner One Completes round with Left Arm.

Then, Partner Two Completes Same.

One Round= Both Partner Completing R&L side.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

01/22/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

1x:

-400m Jog

1 Round:

–5ea Thoracic Rotation

–5ea Spiderman

–8 Wall Squat

–10 Scap Push Up

1 Round:

–200m Jog

–10 PVC Pass Thru

–10 PVC Tempo Good Morning

–8 Air Squat (on coach’s call)

–10 Scap Push-Ups

SPECIFIC WARM UP 15-25minutes

General Barbell Warm Up 1x:

–10 Snatch Deadlift

–5-10 Muscle Snatch

–5 Snatch Strict Press

–5 Snatch Push Press

PVC Specific Overhead Squat Warm Up 1x:

–5 Quarter OHS Squat

–5 Parallel OHS

–5 OHS

Barbell Specific Overhead Squat warm up 1x:

–5 Quarter OHS Squat

–5 Parallel OHS

–5 OHS

Workout of the Day

Jenny (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

20 Overhead Squats, 45#

20 Back Squats, 45#

400m Run
In honor of U.S. Army Capt. Jennifer M. Moreno, of San Diego, California, died Oct. 6, 2013, in Zhari District, Afghanistan
To learn more about Jenny click here
45/35

Warm-up (No Measure)

AMRAP 20 min OR 4 Rounds, whichever comes first Scaled Version:

15 Overhead Squats (45/35)

15 Back Squats (45/35)

400 meter Run

Goal: Just get it done

AMRAP 20 min Minimal Gear Version:

10 Single Arm DB Overhead Squats/side (40/30)

20 DB Back Squats (20’s/15’s)

400 meter Run

Goal: Just get it done

AMRAP 20min Bodyweight Version:

20 Alt. Wall Plank

40 Air Squat

Accessory/Post Work

Warm-up (No Measure)

2 Rounds:

–:60 – :90 sec Underhand PVC Stretch

–:60 sec/side Banded Lat Stretch

–:30sec/ side OH Samson Stretch

01/21/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

Bike or Row 3xs:

–:45sec Easy

–:15sec Hard

Dynamic Warm-Up 1x:

–5 Inchworm + Push Up

–10 Alt. Prone Lying Leg Crossover

–10 Alt. Kneeling Shoulder Taps

–10 Alt. Spiderman Lunge + Rotation

–10 No Push Up Burpees

General Dumbbell Warm Up 1x:

–10 Dumbbell Deadlifts

–10 Dumbbell Bent Over Row

–10 Dumbbell Hang Power Clean

–10 Dumbbell Strict press or Push Press

Dumbbell Complex Specific Warm-Up 1x:

–4 Dumbbell Burpees

–4 Dumbbell Power Cleans

–4 Dumbbell Push Press

Workout of the Day

Metcon (Time)

For Time:

50 Dumbbell Complex:

Dumbbell Burpee + Dumbbell Power Clean + Dumbbell Push Press (50’s/35’s)

-At the start of every minute complete 3 Ring Muscle Up or 6 CTB

Goal: Sub 12 min

For Time Scaled Version:

35 Dumbbell Complex:

Dumbbell Burpee + Dumbbell Power Clean + Dumbbell Push Press (35’s/25’s)

-At the start of every minute complete 4 Jumping CTB Pull Up

Goal: Sub 12 min

For Time Minimal Gear Version:

50 Dumbbell Complex

Dumbbell Burpee + Dumbbell Power Clean + Dumbbell Push Press (50’s/35’s)

-At the start of every minute complete 3 Ring Muscle Up or 4 Chest to Bar Pull Up

Goal: Sub 12 min

For Time Bodyweight Version:

50 Progressive Burpee Complex:

1 Burpee (no hands) + 1 Burpee (hands overhead) + 1 Burpee & Vertical Jump + 1 Burpee & High Knee Tuck

-At the start of every minute complete 5 Hand Release Push Ups

Accessory/Post Work

Warm-up (No Measure)

3 Rounds For Quality:

7 Strict Toes To Bar

10 Barbell Good Morning (moderate)

:30 sec Double Kettlebell Front Rack Hold

01/20/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

Bike or Row 6xs:

–:20sec Easy

–:10sec Hard

2 Round:

–10ea Lying Leg Swing

–5ea Lying Leg Crossover

–10 Scap Pull Up

–10 Snatch Deadlift

–5 Muscle Snatch

–5 Snatch Push Press

SPECIFIC WARM UP 15-25minutes

Strict Pull-Up & Over/Under Specific Warm-Up 1x:

–8 Segmented Ring Row

–:15sec Hollow Hold or Bent Knee Hollow Hold

–2 Strict Pull-Ups or Strict Pull Up Variation

–:15sec Hollow Hold or Bent Knee Hollow Hold

–3 Over/Under

General Snatch Warm Up 1x:

–5 Snatch Low Pull

–5 Snatch High Pull

–5 Muscle Snatch

–3 Snatch Drop 2″”

Specific Snatch Warm Up 1x:

–3 High Hang Power Snatch

–3 Hang Power Snatch

–3 Power Snatch

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min:

1 Power Snatch (185/125)

6 Strict Pull Up

12 Over/Under (24/20)

Goal: 6+ Rounds

AMRAP 12 min Scaled Version:

1 Power Snatch (85-90% 1RM)

6 Inverted Row or Ring Row

8 Over/Under OR Box Jump Over (20″)

Goal: 6+ Rounds

AMRAP 12 min Minimal Gear Version:

4 Alternating DB Power Snatch (100/70)

6 Strict Pull Up

12 Over/Under (24/20)

Goal: 6+ Rounds

AMRAP 12min Bodyweight Version:

1 Wall Walk + Shoulder Tap

10 Table Row or V-Up

12 Burpee + Lateral Jump

Accessory/Post Work

Warm-up (No Measure)

2 Rounds for Quality:

15 Banded Face Pull

100′ Suitcase Carry (right)

15 Band Pull Aparts

100′ Suitcase Carry (left)

10 Plate Front Raise