Category Archives for "WOD"

11.04.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

8 Minute EMOM

ODD MINUTES: 7 Stiff Leg Deadlift and 7 Good Morning w/ empty bar

EVEN MINUTES: High Knees 50′, Butt Kickers 50′, Jog 100′

Metcon

Metcon (Time)

5 rounds for time of:

Run, 400 m

30 Anchored Alt. AbMat Sit-ups

15 Alt. Dumbbell Deadlifts, pick load

Team “”Mr. Joshua””

Teams of 2 work side by side and must stay with one another before moving to the next exercise

Goal: Sub 22 min

Cool Down

Warm-up (No Measure)

The Walk Around

Banded Hammie Stretch

:90 sec/side

Hollow Hold

3 x :30 sec

11.03.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Banded Front Rack Stretch

:60 sec/side

3 Rounds

–1 round Burg Warm Up

–7 kip swing

–10 cal row

Strength

Hang Power Clean (1)

Find your Hang Power Clean 1 Rep Max.

15 min to find a heavy single

Metcon

Metcon (Time)

For time:

45 Hang Power Cleans, 135/95 lbs

60 Chest-to-bar Pull-ups

1200m Run

–Goal: Sub 15 min
Rain Delay: 75 Calories on the Rower

Cool Down

Warm-up (No Measure)

Roll/Smash Lats

:90 sec/side

11.02.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Calf/Ankle Stretch with barbell on knees

:90 sec

3 Rounds:

30 sec rope or row

10 Spiderman

10 Reverse Grip Press w/ empty bar

Metcon

Metcon (Time)

4 rounds for time of:

Walking Lunge, 100 ft

20 Pistols (Alternating Legs)s

10 Handstand Push-ups

–Goal: Sub 12 min

Cool Down

Warm-up (No Measure)

Couch Stretch

2 min/side

Lateral Raise, 45 degree raise, front raise

2 x 10 each

10.28.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Slow AMRAP 10 min

:45 sec row w/ feet out of straps

7 Hang Muscle Snatch (PVC)

7 Snatch Balance (PVC)

Metcon

Metcon (AMRAP – Reps)

5 rounds, 1 min per station, of:

Row Calories

Alternating DB Snatch, 55/35 lbs

KB Swing 53/35

Perform this like “Fight Gone Bad,” by rotating

immediately to the next station every 1 min,

the clock does not stop or reset between stations.

Teams of 3

–Goal: Just get it done

Cool Down

Warm-up (No Measure)

Easy Row/Run/Rope 5 min

Shoulder Routine

10.26.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Bombers

5 Ring MU Transition

5 Jumping Ring Dip

10 Cal Row

Metcon

2013 CrossFit Games Regional Event 3 (Time)

For time:

30 Burpee Muscle Ups

Time cap: 7 minutes

Cool Down

Warm-up (No Measure)

50 Band Pull Aparts

50 Band Face Pulls

Accumulate the reps

Pec Stretch on rig

:45 sec/side

10.25.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Row/Run/Rope 3-5 min

3 Rounds:

8 Bar Hanging Hip Touch

5 Deadlift (add weight each round)

30 Singles

Metcon

Sweat Panda 5 (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 mins of:

2 Rope Climbs, 15 ft

6 Deadlifts, 275/185 lbs

9 Box Jumps, 24/20 in

–Goal: 6+ Rounds

Cool Down

Warm-up (No Measure)

Banded Hammie Stretch

:90 sec/side

Roll/Smash Calves

:90 sec/side

10.24.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Way Hip Stretch x 3 each side

Then, 2 Rounds:

10 Good Morning w/ barbell

5 Roll Over V-Sit

10 Boot Strapper

Strength

Back Squat (5-5-5-5-5)

Low Bar

Cool Down

Warm-up (No Measure)

3 Rounds:

10 Reverse Lunges (each leg)

20 Banded Good Mornings

10.23.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Banded Delt Hell

2 Rounds:

15 Banded Front Raise Overhead

15 Banded BTN Press

15 Band Pull Apart

8 Minute EMOM:

Odd: Run/Row/Jump :45 sec

Even: 3 press, 3 push press, 3 push jerk

Metcon

Metcon (Time)

10 Push Jerks, 205/145 lbs

20 Calories on the Rower/200m Run

8 Push Jerks, 205/145 lbs

16 Calories on the Rower/200m Run

6 Push Jerks, 205/145 lbs

12 Calories on the Rower/200m Run

4 Push Jerks, 205/145 lbs

8 Calories on the Rower/200m Run

2 Push Jerks, 205/145 lbs

4 Calories on the Rower/200m Run

–Goal: Sub 12 min

Cool Down

Warm-up (No Measure)

Hollow Rocks 3×20

Rest as needed between efforts.

Push Up Plus

2 x 20

10.21.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Banded Front Rack Stretch

:90 sec/side

3 Rounds

10 Spiderman

5 Roll Over V-Sit

10 Cal Row

Metcon

Metcon (Time)

For time:

150 Front Squats, 95/65 lbs

Teams of 2

Each time you drop the bar or switch partners teams must run 200 meters

Goal: Just get it done

Cool Down

Warm-up (No Measure)

The Walk Around

400m Jog

Roll/Smash Quads 2 min/side

10.20.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

200m run

8 Ring Row

8 Jumping Ring Dip

5 Kip swing

Metcon

Metcon (Time)

15 Pull-ups

15 Ring Dips

Medicine Ball Run, pick load, 200 m

12 Pull-ups

12 Ring Dips

Medicine Ball Run, pick load, 200 m

9 Pull-ups

9 Ring Dips

Medicine Ball Run, pick load, 200 m

Cool Down

Warm-up (No Measure)

Banded Shoulder Stretch

:90 sec/side

Roll/Smash Upper Back

2 min