Category Archives for "WOD"

02.03.2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

“”Cindy””

(5 Pull Ups, 10 Push Ups, 15 Squats)

3 Rounds

Round 1 slow, Round 2, medium, Round 3 quick

EMOM 5 min

–Power Clean + 2 Push Jerk

(start with an empty bar and add weight so you get to your working weight in the last min) Partners use same bar and weight.

Metcon

Metcon (Time)

5 rounds for time of:

30 Air Squats

20/15 Row Calories

10 Shoulder-to-overheads, 165/115 lbs

–Teams of 2: 5 Rounds each

–Alternate rounds till each person has completed 5 total

Partners use same bar and weight.

Goal: Sub 3:00 for each round

Cool Down

A: Warm-up (No Measure)

Banded Lat Stretch :90 sec/side

B: Shoulder Maintenance (No Measure)

3×15 Push-Up Plus

3×15 Band Pull-Apart

3×10 Laying “W” (5# plate)

1×10 of Each: Lateral/45/Front Raise (5# plate)

02.02.2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

A: 3 Way Hip Stretch (No Measure)

Samson Stretch

Spiderman Stretch (elbow down, knee out, toe down)

Runner’s Stretch

*Deep Squat elbows on knees when you switch sides

B: Warm-up (No Measure)

Jump Rope

5 min steady state

3 Rounds:

–10 PVC Pass Thru

–5 Sotts Press

–3 Position Snatch x 3: increase load each round

Metcon

CrossFit Games Open 12.2 (AMRAP – Rounds and Reps)

In 10-Minutes:
30 Snatches, 75# / 45#
30 Snatches, 135# / 75#
30 Snatches, 165# / 100#
AMRAP Snatches, 210# / 120#
This can be a muscle snatch, a power snatch, a squat snatch or a split snatch.

Cool Down

Warm-up (No Measure)

DB Anchor Paddlings 3×20/side

Rest as needed between sets.

02.01.2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

–Rope or Row :45 sec

–10 Kang Squat

–5 Roll Over V-Sit

Strength

Sumo Deadlift High Pull (5-5-5-3-3 )

Use heaviest weight you can for each set.

Cool Down

Warm-up (No Measure)

A. Deadlift (Single Leg) 10-10-10/leg

Use the heaviest weight you can for each set.

Rest as needed between sets.

B. Banded Plank Hold 3x 45 secs

01.31.2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Banded Front Rack Stretch (:90/side)

3 Rounds

— Rope or Row :45 sec

— 10 Spiderman

— 10 Lateral Lunge

— 3 dragonfly

Metcon

Metcon (Time)

For Time

— 21-18-15-12-9-6-3

— Front Squat (105/75)

— Toes to Bar

Goal: Sub 10 min

Cool Down

Warm-up (No Measure)

— Couch Stretch 2 min/side

— Superman Stretch (3 x 15)

01.29.2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

— 100 meter jog

— 50′ High Knees

— 50′ Butt Kickers

— 3 Turkish Get Up/arm

Metcon

Metcon (Time)

For Time

— 800 meter Run

— 40 Dumbell Snatch (50/35)

— 400 meter Run

— 40 Dumbell Snatch (50/35)

— 200 meter Run

— 40 Dumbell Snatch (50/35)

— Goal: Sub 13 min

Cool Down

Warm-up (No Measure)

— Pike Compression (4 x 10)

— Band Good Morning (accumulate 65 reps)

01.27.2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

5 hops Single leg hops (front to back- each leg)

5 Box Jumps

10 yards Pigs on ice skates

5 hops Single leg hops (twisting – each leg)

8 Cossack squat (each side)

8 Arm circles

8 High knees with toe touch on box (each side)

8 Arms (over and back)

8 Ring out the towel (each side)

Metcon

Metcon (AMRAP – Rounds)

AMRAP 20 Minutes

5 Pull-ups

10 Push-ups

15 Air Squats

One athlete will row 500 Meters while the other completes as many rounds of the AMRAP as possible.

The athletes will then switch, with the athlete coming off the run starting a new round.

Only completed rounds will be counted.

Cool Down

Warm-up (No Measure)

2 Minute Couch Stretch/side

Roll out Hamstrings & Glutes (2 Minutes/side)

01.26.2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Easy Warm Up Chipper

10 Cal Row

10 Hip Bridges

10 Banded Press

10 Spiderman

10 Cal Row

10 Band Good Morning

10 Band Front Raise

10 Lateral Lunge

10 Cal Row

Metcon

Task Priority Fight Gone Bad (Time)

3 Rounds:

20 Wall Ball (20/14)

20 SDLHP (75/55)

20 Box Jump (20)

20 Push Press (75/55)

20 Cal Row

Rest 1 min between Rounds

Goal: Just get it done
DB (35/20)

200m Run

Cool Down

Warm-up (No Measure)

Easy Row/Rope 5 min

Couch Stretch 2 min/side

Roll/Smash Upper Back 2 min

01.25.2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

4 min Tabata

Rope or Row (moderate pace)

3 Rounds:

10 Hanging Hip Touch

10 Shoulder Tap

5 Roll Over V sit

Metcon

Metcon (Time)

4 rounds for time of:

15 Chest-to-bar Pull-ups

15 Burpee over DB

Goal: Sub 14 min

Cool Down

Shoulder Maintenance (No Measure)

3×15 Push-Up Plus

3×15 Band Pull-Apart

3×10 Laying “W” (5# plate)

1×10 of Each: Lateral/45/Front Raise (5# plate)

01.24.2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Mobility:

3 Way Hip Stretch x 3/side

T-Spine Mobilization

3 Rounds

Burgener Clean

Strength

Clean and Jerk (1-1-1-1-1)

Cool Down

Warm-up (No Measure)

Anchored 45 degree hold muscle snatch x75

Banded Plank Hold 3x 30 secs

01.23.2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Pike Compression

50′ Waiters Walk Right Arm

50′ Waiters Walk Left Arm

Row/Rope : 45 sec

Metcon

Metcon (Time)

For time:

30 Toes-to-bars

Double Kettlebell Farmers Carry, 53/35 lbs, 200 m

20 Toes-to-bars

Double Kettlebell Front Rack Carry, 53/35 lbs, 100 m

10 Toes-to-bars

Double Kettlebell Overhead Carry, 53/35 lbs, 100 m

Goal: Toes to Bar in no more than 3 sets

Cool Down

Warm-up (No Measure)

50 Band Pull Aparts

50 Banded Face Pulls

25 Rower Walk Out

25 Rower Pike