Category Archives for "WOD"

11.28.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll/Smash Glutes and Lats 5 min total

3 Rounds

–7 Jumping Pull Up

–10 Single Arm DB Deadlift (5 each arm)

–10 Reverse Lunge w/ dumbbell or kettlebell

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

Dumbbell Overhead Walking Lunge, 50/35 lbs, 50 ft

25 One Arm Dumbbell Snatch (Alternating)s, 50/35 lbs

15 CTB Pull-ups

*Two DBs for OH Walking Lunge

Goal: 3+ Rounds

Cool Down

Warm-up (No Measure)

–Lateral Raise, 45 Degree Raise, Front Raise

–2 x 10 each

–Roll/Smash Lats

–:90 sec/side

–Hollow Hold

–3 x :30 sec

11.27.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Row, Rope or Jog 5 min

3 Rounds

–5 Jumping Ring Dip

–7 PVC OHS

–5 Low Ring Transition

–5 Hang Squat Snatch

Metcon

Amanda (Time)

9-7-5
Muscle-ups
Snatch, 135#/95#

Cool Down

A: Hang Muscle Snatch (10-10)

B: Strict Pull- Up (2x Max Reps)

C: Warm-up (No Measure)

Banded Ab-Mat Sit-ups

2×20

11.25.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Metcon

Metcon (Time)

For time:

200 Row Calories

Medicine Ball Run, 20/14 lbs, 1 mi

100 Wall Ball (Partner)s, 20/14 lbs

50 Dumbbell Snatches, 75/50 lbs
Teams of 2

–With the excetpion of the run 1 person works at a time. Only 1 ball needs to be carried on the run. Break up the reps however you need.

–Goal: Sub 30 min

Cool Down

Warm-up (No Measure)

Hip Extension Hold 1x 120 secs

Accumulate the 2 minutes

11.24.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Samson Stretch :90 sec/side

3 Rounds

–10 Stiff Leg Deadlift

–10 Box Step Up

–5 BTN Snatch Grip Press

Strength

Deadlift (10-10)

Metcon

Metcon (Time)

3 rounds for time of:

10 Power Snatches, 135/95 lbs

20 Toes-to-bars

Front Rack Walking Lunge, 135/95 lbs, 50 ft
Goal: Sub 14 Minutes

Cool Down

Warm-up (No Measure)

2 rounds for time of:

Banded Plank Hold, 30 secs

Right Side Plank, 30 secs

Left Side Plank, 30 secs

Foam Roll/Smash Quads

(2 Minutes/side)

11.22.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Banded Hammie Stretch (:90 sec/side)

Then:

Easy AMRAP 6 min

–10 Toy Soldiers

–30 Singles

–10 KB Swing (light)

Metcon

Metcon (AMRAP – Rounds)

Every 1 min for 10 mins, alternating between:

10 Deadlifts, 275/185 lbs

15 Box Jump Overs, 24/20 in
Score is consecutive rounds completed before your first incomplete round.

Cool Down

Warm-up (No Measure)

–Easy Row or Rope, until the clock hits 15 min

–10 min Handstand or HS Walk Practice

11.21.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Row, Rope or Jog 3 min

Burg Warm up x 3

Metcon

Sweat Panda 4 (Time)

For time:

Run, 1.5 mi

120 Double Unders

100 Air Squats

80 Chest-to-bar Pull-ups

60 Anchored Sit-ups

40 Clean & Jerks, 115/75 lbs

20 Strict Deficit Handstand Push-ups, 4.5/3 in
Goal: Sub 45 Minutes

Cool Down

Warm-up (No Measure)

–Foam Roll/Smash Upper Back and Lats

(2-3 min)

–Calf smash with barbell

(:90 sec/side)

11.20.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Way Hip Stretch x 3

–Row :45 sec

–7 PVC OHS

–7 Deadlift (barbell)

–7 Hang Muscle Clean (barbell)

Strength

Snatch + 2 Overhead Squat (1)

Snatch + 2 Overhead Squat

Use the heaviest weight you can for each set.

Rest as needed between sets.
20 Minutes to build to a heavy set.

Metcon

Metcon (Time)

For time:

Row, 1000 m

50 Overhead Squats, 115/75 lbs

25 Hang Power Cleans, 115/75 lbs
Goal: Sub 13 Minutes

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

–2 x 15 (light weight)

–AbMat Sit Up

–2 x 25

11.18.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

200M Jog

5 Cossack squat (each side)

5 Hip Bridge

10 Muscle snatch (PVC)

10 PVC pass throughs

10 Spiderman lunge

Metcon

Metcon (Time)

Partner 400m Run

Partner Dumbbell Ground-to-overhead (15,000# / 10,000#)

Partner 400M Run

Only one athlete can be working at a time.

Partners must use same weight. Combined weight of both dumbbells counts toward total.

Accumulate movements until you have lifted a combined total of 15,000#/10,000#.

Cool Down

Warm-up (No Measure)

The Walk Around

Then:

2 Rounds:

10 Lateral Raises

10 45 Degree Raises

10 Forward Raises

(light weight)

11.17.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

–10 Plank Shoulder Tap

–10 Band Good Morning

–5 Roll Over V Sit

OTM x 5 min

Row :30 sec at your goal workout pace

Metcon

Fortitude (AMRAP – Rounds)

Every 1 min for 30 mins, alternating between:

13/11 Calorie Row

13 Burpees
Score will be consecutive full rounds completed before first failed round.

Cool Down

Warm-up (No Measure)

Couch Stretch

(2 min/side)

Lax ball in pec

1 min/side

11.16.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll/Smash Upper back and Lats 2 min

3 Rounds

–7 Kip Swing

–5 Windmill/arm

Metcon

Metcon (AMRAP – Reps)

As many reps as possible in 10 mins of:

3 Handstand Push-ups

3 Chest-to-bar Pull-ups

4 Handstand Push-ups

4 Chest-to-bar Pull-ups

5 Handstand Push-ups

5 Chest-to-bar Pull-ups

6 Handstand Push-ups

6 Chest-to-bar Pull-ups

To 12 and 12

Cool Down

A: Warm-up (No Measure)

Double Kettlebell Front Rack Carry, pick load, 400 m

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)