Category Archives for "WOD"

12.16.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Easy Row/Run 5 min

3 Way Hip Stretch x 3 (Samson/Spiderman/Runners)

3 Rounds

–5 Kip Swing

–7 Front Squat

–30 Singles

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner

14 Minute AMRAP:

50 Toes-to-bars

100 Double Unders

20 Dumbbell Squat Cleans, pick load (heavy)
One Parter working at a time. Split the work however you want.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

Roll/Smash Quads and IT Band (2 min/side)

12.15.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

— 10 Cal Row

— 3 Low Ring Transition

— 3 Jumping Ring Dip

— 5 BTN Snatch Grip Push Press

— 5 Hang Muscle Snatch

Then:

Burgener Warm-Up x 3

Metcon

Metcon (Time)

For Time:

30 Ring Muscle Up

30 Hang Power Snatch (95/65)

— Goal: Sub 10 min

Cool Down

Warm-up (No Measure)

3 Rounds:

— 5 Windmill/Side

— :20 sec L-Sit

12.14.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

–50 Singles

–50′ High Knees

–50′ Butt Kickers

–5 Kip Swing

–2 Pull Ups

Metcon

Metcon (AMRAP – Rounds)

10 Minute EMOM:

Shuttle Run, 60ft (15ft down and back x2)

10 Chest-to-bar Pull-ups

Cool Down

Warm-up (No Measure)

5 Minute Row/Run/Rope

50 Band Pull Aparts

Roll/Smash Calves :90 sec/side

Roll/Smash Lats :90 sec/side

12.13.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 8 min

–Min 1:Row 10 Cal

–Min 2: 3 front squat + 3 push press + 3 thruster (empty bar)

Metcon

CrossFit Games Open 15.5 (Time)

For Time:

27 Calorie Row

27 Thrusters, 95# / 65#

21 Calorie Row

21 Thrusters, 95# / 65#

15 Calorie Row

15 Thrusters, 95# / 65#

9 Calorie Row

9 Thrusters, 95# / 65#

Cool Down

Warm-up (No Measure)

Easy Row/Run/Rope 5 min

Couch Stretch 2 min/side

12.12.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Banded Front Rack Stretch (1 min/side)

3 Rounds

–5 Box Jump landing with legs extended

–7 Strict Press from Split Jerk receiving position

Strength

Push Jerk + Split Jerk (1-1-1-1-1-1-1)

Use the heaviest weight you can for each set.

Rest as needed between sets.

Cool Down

A: Warm-up (No Measure)

15 Anchored Sit-Ups

10 Bent Over Barbell Rows, pick load

B: Warm-up (No Measure)

–Roll/Smash Calves :90 sec/side

–Roll/Smash Lats :90 sec/side

12.11.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Banded Hammie Stretch (2 min/side)

3 Rounds

–10 Russian KB Swing (light)

–5 Windmill/side

–10 Box Step Up

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Cool Down

Warm-up (No Measure)

–Couch Stretch 2 min/side

–Roll/Smash Glutes and Upper back :2 min

12.11.2017

WOD

Sweat Panda Fitness – Pulse Fit

Warm-up

Warm-up (No Measure)

3 minutes Jumprope

Metcon

Metcon (AMRAP – Rounds)

18 Minute Alternating EMOM

1st- 75 Single Unders (50 Double Unders)

2nd – 15 Dumbbell Curl to Press

3rd- 15/12 Calorie Row

Cool Down

Warm-up (No Measure)

3 Minute Row

12.09.2017

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

Warm-up (No Measure)

B. 400m jog

C.

Then 3 Rounds:

5 air squats

5 OHS w/ PVC

5 Narrow grip OHS w/ pvc

5 Wide hand / narrow feet (hip width) OHS w/ PVC

5 Sotts press w/ PVC

10 kip swings

Metcon

Metcon (Time)

For time:

DB Single Arm Carry, 55/35 lbs, 400 m

100 Dumbbell Hang Power Snatches, 55/35 lbs

100 Single Arm DB Push Press, 55/35 lbs

DB Single Arm Carry, 55/35 lbs, 400 m

Cool Down

Warm-up (No Measure)

THE WALK AROUND

Lacrosse ball pec / shoulder 1 minute per side

Lacrosse ball between shoulder blade 1 minute / side

Accumulate 50 band pull-aparts (25 palms up, 25 down)

12.08.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Easy Jog, Rope, or Row 3 min

Burg Warm Up for Clean x 3

OTM x 5 min

–1 Clean and Jerk increasing in weight each min (start with light weight and finish with moderately heavy weight)

Strength

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

–Find 1 RM for the day. You must complete 5 total work sets all within 10% of your best lift of the day.

Cool Down

Warm-up (No Measure)

Bench Press (close grip) 3×10

Rest as needed between sets.

12.08.2017

WOD

Sweat Panda Fitness – Pulse Fit

Metcon

Warm-up

Warm-up (No Measure)

3 Minute Row

Then,

3 ROUNDS

10 Air Squats

10 Hip Bridges

10 Push Ups

Metcon (AMRAP – Rounds and Reps)

15 MINUTE AMRAP

Starting with 3 reps of each and ascending by 3 (3.6.9.and so on)

Russian Kettlebell Swings

Med Ball Clean

Ring Rows

Cool Down

Warm-up (No Measure)

3 Minute Easy Row