Category Archives for "WOD"

12.29.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

30 Singles

10 x Lunge right, lunge left, good morning

5 Kip Swing

5 OHS (empty bar)

2 Rounds:

Burgener Snatch Warm-Up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

15 Power Snatch (75/55)

10 T2B

15 Thruster (75/55)

10 T2B

Goal: focus on cycling the bar and breaking weightlifting movements into no more than 2 sets

Cool Down

A.: Warm-up (No Measure)

Easy Row or Jog until clock hits 20 min

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)

12.28.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

A. Row or Jog 5 Minutes

B. 3 Rounds

10 Alternating Arm DB Press (light)

10 Toy Soldier

10 Cal Row

Metcon

Metcon (Time)

For Time:

Run 1 mile

150 Burpees

OR

50-40-30-20-10

Cal Row

Burpees

—Goal: Sub 22 min

Cool Down

Warm-up (No Measure)

Pec Stretch against rig or wall 1 min/side

Banded Plank ( 3 x :30 sec)

12.26.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

A. Jog 400 meters, Run 200 meters

B. 4 Rounds

— 5 Inch-Worm Push Ups

— 10 Banded Press

— 30 Singles

Metcon

Metcon (Time)

For Time:

100 Perfect Push Ups

Every time you break run 400 meters

Goal: Break no more than 6 times

Cool Down

Warm-up (No Measure)

Jog 200m

:90 Pec Smash each side

12.23.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Easy 3 Rounds

200m jog

10 Downward Dog Push ups

10 Thoracic High Five

10 Air Squats

10 Mountain Climbers / Leg

Metcon

Frosty the Holiday WOD (Time)

100 Wall Balls

100 Sit-ups

100 Push-ups

100 Air Squats

100 Kettlebell Swings (35/26)

100 DB Push Press (45/35)

400 meter run (together)
One Partner works at a time. Each movement completed you can add a piece to your snowman.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

Smash/Roll Hammies and Glutes :90 sec/side

Accumulate 50 of each:

— Band Pull Apart

— Band Face Pull

12.22.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Banded Front Rack Stretch (1 min/side)

Then,

3 Rounds:

— 50′ High Knees

— 50′ Butt Kickers

— 10 Pike Compression

— 15 Air Squat

Metcon

Metcon (Time)

3 Rounds:

20 Front Squat (155/105)

30 ft down and back x 4

20 T2B

Goal: Sub 14 min

Cool Down

Warm-up (No Measure)

Seated Banded Hamstring Curl

— 3 x 15

— Double Under

— 3 x max rep (cap at 50 reps)

— Couch Stretch 2 min/side

12.22.2017

WOD

Sweat Panda Fitness – Pulse Fit

Warm-up

Warm-up (No Measure)

5 Minute AMRAP:

250m Row

5 Kb Swings

1 Burpee

Metcon

Metcon (Time)

5 Min EMOM

15 Air Squats

15 Kettlebell Swings

*No rest from EMOM to Row

For Time

Row 1 K

*At the top of every minute perform 3 burpees, including the first minute.

Cool Down

Warm-up (No Measure)

3 Minute Row

12.21.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Banded Delt Hell x 3

15 Banded Front Raise

15 Band Pull Apart

15 BTN Banded Press

Metcon

Metcon (AMRAP – Rounds)

10 min EMOM

Odd: 10 Power Snatch (95/65)

Even:10 Bar Facing Burpee
Score is consecutive rounds completed before failure.

Cool Down

Warm-up (No Measure)

Easy Rope, Row, or Jog 5 min

Roll/Smash Upper Back :90 sec

Lax Ball in Pec :90 sec/side

12.20.2017

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)

3 Rounds

5 Bear Complex w/ empty bar (power clean, front squat, push jerk, back squat, BTN push jerk)

— 10 Laying Leg Raise

— 10 Cal Row

Strength

Back Squat (3)

20 Minutes to build to a heavy 3.

Metcon

Metcon (Time)

3 Rounds

10 Clean and Jerk (135/95)

20 Weighted Abmat Sit Up (15/10)

— Goal: Sub 8 min

Cool Down

Warm-up (No Measure)

200 meter KB Front Rack Carry (light)

Banded Hammie Stretch :90 sec/side

12.19.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

— 5 Kip Swing + 1 Pull Up

— 10 Goblet Squat

— 20 Plyo Skier

Metcon

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP

40 Double Under

20 Wall Ball (20/14)

10 CTB Pull Up

Goal: 4+ Rounds

Cool Down

Warm-up (No Measure)

4 rounds:

Hanging L Sit, 20 secs

15 Hip Bridges

Roll lats out:

2 Minutes/Side

12.18.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

A: Warm-up (No Measure)

3 Rounds:

7 Bootstrapper

7 Snatch Grip DL (empty bar)

3 Snatch Balance

Then: Bx2, Cx2

B: Burgener Warm-Up (No Measure)

1. Down Up

2. Elbows High & Outside

3. Muscle Snatch

4. Snatch Land (bar overhead)

5. Snatch Drop

6. Hang Power Snatch

C: Snatch Skill Transfer Exercise (No Measure)

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance Without a Dip

5. Snatch Balance With a Dip

Strength

Snatch + Overhead Squat (1-1-1-1-1)

Cool Down

A: 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)

B: Warm-up (No Measure)

Barbell Good Morning

3 x 10