Category Archives for "WOD"

01/19/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Round:

–10 Bootstrapper

–6 Pause Squat (:03sec pause at the bottom)

–:30sec Bent Knee Hollow Hold

–6ea Goblet Split Squat

SPECIFIC WARM UP 15-25minutes

General Barbell Warm Up 1x:

–10 Good Morning

–5 Tempo Back Squat

–5 Back Squat

Specific Barbell Warm Up 1x:

–6 Pause Back Squat (:03sec pause at the bottom)

Strength

A: Pause Back Squat (3-3-3-3-3)

Pause Back Squat For Load:

– :03 sec pause at the bottom of each rep

Warm-up (No Measure)

Heavy Day Scaled Version:

Same

Heavy Day Minimal Gear Version

DB Pause Squat

5 x 3-5 reps depending on load

-:03 sec pause at the bottom of each rep

Heavy Day Bodyweight Version 3-4 Rounds:

8 Bulgarian Split Squat + :10sec Pause at Parallel (right)

8 Bulgarian Split Squat + :10sec Pause at Parallel (left)

10 Alt. V-Up or Hollow to Tuck + :15sec V-Sit Hold

8 Feet Elevated Single Leg Glute Bridge + :10sec Hold at the top (right)

8 Feet Elevated Single Leg Glute Bridge + :10sec Hold at the top (left)

B: Metcon (AMRAP – Reps)

Use 70% of your max for the day and complete Max reps in :60 sec

Cool Down

Warm-up (No Measure)

Every 3min x 6min: (2 Rounds)

–2 x 10ea Single Leg Dumbbell Deadlift + Arnold Curl

–2 x 10ea Single Leg Hinge + Dumbbell Row

01/18/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Round:

–1min Row, Run, or Bike

–10 Alt. High Plank to Reach

–5ea Samson Lunge

–10 Sumo Double Kettlebell or Dumbbell Deadlift

–:20sec ea. Single Side Kettlebell or Dumbbell Front Rack Hold

SPECIFIC WARM UP 15-20minutes

Kettlebell Specific Warm-Up 1-2xs:

–6 Double KB or DB Clean

–6 Double KB or DB Front Rack Lunges

Workout of the Day

Metcon (Time)

Build the Base For Time:

1000/800 meter Row

Bike 60/42 or Run 800m

100′ Double KB Front Rack Walking Lunge (53’s/35’s) (or 30 Alt. Forward Lunges if no space.)

750/600 meter Row

Bike 45/30 or Run 600m

100′ Double KB Front Rack Walking Lunge (53’s/35’s)

500/400 meter Row

Bike 30/21 or Run 400m

100′ Double KB Front Rack Walking Lunge (53’s/35’s)

250/200 meter Row

Bike 15/10 or Run 200m

Goal: Sub 30-40 min

Build the Base For Time Scaled Version:

750 meter Row

Bike 45/30 or Run 600m

50′ Goblet Front Rack Walking Lunge (53/35)

500 meter Row

Bike 30/21 or Run 400m

50′ Goblet Front Rack Walking Lunge (53/35)

500 meter Row

Bike 30/21 or Run 400m

50′ Goblet Front Rack Walking Lunge (53/35)

250 meter Row

Bike 15/10 or Run 200m

Goal: Sub 30 min

Build the Base Minimal Gear Version For Time:

800 meter Run

1 min Single Unders

100′ Double KB Front Rack Walking Lunge (53’s/35’s)

600 meter Run

2 min Single Unders

100′ Double KB Front Rack Walking Lunge (53’s/35’s)

400 meter Run

3 min Single Unders

100′ Double KB Front Rack Walking Lunge (53’s/35’s)

200 meter Run

4 min Single Unders

Goal: Sub 30 min

Build the Base Bodyweight Version For Time:

800 meter Run

50 Jumping Jacks

100′ Walking Lunge

600 meter Run

75 Jumping Jacks

100′ Walking Lunge

400 meter Run

100 Jumping Jacks

100′ Walking Lunge

200 meter Run

125 Jumping Jacks

Goal: Sub 30 min

Accessory/Post Work

Warm-up (No Measure)

Post Work 1x:

–:90sec – Sampson Stretch/side

–:90sec – 1min Pigeon Stretch/side

01/16/2021

WOD

Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Dynamic Warm-Up (No Measure)

10x/Each

Small Arm Circles Front/Back

Big Arm Circles Front/Back

Arms Across the Body

Arms Overhead

Alternating Arms Overhead

Easy Twist Upright Torso

Easy Twist Rounded Back

Twist With Flat back (wide Stance)

Inch Worm Push Up

Alternating Side Lunges

Alternating Spider-Man

Roll Over V-Sit

Lying Leg Crossovers

Metcon

Metcon (Time)

In Pairs:

800m Partner Run

80 DB Thrusters

80 DB Renegade Rows (LR=1)

80 DB Burpees

80 DB Sit Ups

800m Partner Run

Cool Down

Warm-up (No Measure)

THE WALK AROUND

01/15/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

Bike or Row 4xs:

–:20sec Hard

–:10sec Easy

1 Round:

–10 PVC Pass Thru

–10 PVC Around the World

–10 PVC Good Morning

–10 PVC Rotations

–10 Prone Snow Angel (no weight)

Snatch Drop Progression w/ PVC 1x:

–5 Snatch Drop to 2″

–5 Snatch Drop to Parallel

–5 Snatch Drop to Full

–10 Prone Snow Angels

SPECIFIC WARM UP 15-25minutes

General Snatch Barbell Warm Up 1x:

–5 Snatch Deadlift

–5 Snatch Low Pull

–5 Snatch High Pull

–5 Muscle Snatch

–5 Snatch Press or Push Press

Snatch Drop Progression w/ Barbell 1x:

–5 Snatch Drop to 2″

–5 Snatch Drop to Parallel

–5 Snatch Drop to Full

Workout of the Day

A: Power Snatch (1)

15 Minutes To Find a Heavy “Perfect” Single for the Day

B: Isabel (Time)

For Time: 30 Snatches, 135# / 95#

Warm-up (No Measure)

For Time Scaled Version:

30 Hang Power Snatch (Appx. 75% 1RM)

For Time Minimal Gear Version:

30 Alternating DB Snatch (80/60)

For Time Bodyweight Version:

30 Wall Walks w/ a :01 sec pause at the top

-Modify with feet piked on a box, bench or chair.

Accessory/Post Work

Warm-up (No Measure)

Post Work 2xs:

–8 Cat-Cow (slow)

–:30 sec Childs Pose

01/14/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

1 Round:

–1-min Moderate Bike or Row

–10 Bootstrapper

–10 Medball Alt. Lunges

–10 Medball Push Press (to target)

–10 Medball Russian Twist

–:30sec Alt. Wall Plank

1 Round:

–1-2min Moderate Bike or Row

–10 Alt. Lateral Lunge

–10 Medball Squats

–10 Medball Push Press

–10 Medball Russian Twist

–:30sec Wall Plank Hold

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min:

21-15-9

Wall Ball (20/14)

Calorie Bike

Goal: 3 Rounds

(30/21/13 on Rower if no bikes)

AMRAP 15 min Scaled Version:

15-12-9

Wall Ball (14/10)

Calorie Bike

Goal: 3 Rounds

(21/16/13 on Rower if no bikes)

AMRAP 15 min Minimal Gear Version:

21-15-9

Wall Ball (20/14)

No Push Up Burpee

Goal: 3 Rounds

AMRAP 15 min Bodyweight Version:

21-15-9

Squat Jumps

No Push Up Burpee

Goal: 3 Rounds

Accessory/Post Work

Warm-up (No Measure)

2 Rounds for Quality:

50′ Mixed Carry (right arm front rack, left arm overhead)

50′ Mixed Carry (left arm front rack, right arm overhead)

:20 sec Hip Hinge Hold w/ Arms Extended Overhead

01/13/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

1 Round:

–50 Jump Rope (feet moving in & out)

–10 Straight Leg Sit Up

–5ea Sky Reach

–:20sec Active Deep Squat Hold

–10 Scap Pull Up

1 Round:

–50 Jump Rope (feet moving forward & back)

–10 No Push Up Burpees

–5ea High Knee Tuck + Lunge & Rotate

–10 Air Squat (on coach’s call)

–2 Strict Pull-Ups or 8 Ring Row

SPECIFIC WARM UP 15-20minutes

Workout Prime 1x:

–:20sec Hard Row, Bike, or Ski Erg.

–3 Burpee Box Jump

–20 Double Unders or Singles

–:20sec Hard Row

–2x 2 Air Squat + 1 Pull Up, Jumping Pull Up or Ring Row

–20 Single Unders

Workout of the Day

Metcon (AMRAP – Rounds)

EMOM 30 min:

Min 1: 15/13 Cal Row (11/9 Bike if no Rower)

Min 2: 10 Burpee Box Jump (20)

Min 3: 50 Double Under

Min 4: 15/13 Cal Row

Min 5: 10 x 2 Squat + 1 Pull Up

Min 6: 100 Single Under

EMOM 30 min Scaled Version:

Min 1: 10/8 Cal Row (7/5 Bike if no Rower)

Min 2: 6 Burpee Box Jump OR Step Up (20)

Min 3: :45sec DU practice

Min 4: 10/8 Cal Row

Min 5: 6 x 2 Squat + 1 Pull Up

Min 6: 50 Single Under

EMOM 30 min Minimal Gear Version:

Min 1: 150 meter Run

Min 2: 10 Burpee Box Jump (20)

Min 3: 50 Double Under

Min 4: 150 meter Run

Min 5: 10 x 2 Squat + 1 Pull Up

Min 6: 100 Single Under

EMOM 30 min Bodyweight Version:

Min 1: 150 meter Run

Min 2: 12-15 Burpees

Min 3: 50 Alt. Toe Taps

Min 4: 150 meter Run

Min 5: 10 x 2 Squat + 1 Push Up

Min 6: 50 Lateral Hops

Accessory/Post Work

Warm-up (No Measure)

Post Work 1x:

–1min Straddle Stretch

–:30sec Straddle Stretch Right

–1min Straddle Stretch

–:30sec Straddle Stretch Left

01/12/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

2 Round:

–1st Rd: 30 Jumping Jacks; 2nd: Mt. Climbers

–1st Rd: 10 Sumo Inchworm; 2nd: 10 Inchworm Push-Ups

–8ea Crossbody Dumbbell Deadlift

–:30sec per side Bird Dog Hold

–:30sec Superman Hold

SPECIFIC WARM UP 15-25minutes

General Barbell Warm Up 1x:

–5ea Single Leg Deadlift

–10 Romanian Deadlift

–5ea Split Stance Good Morning

–10 Good Morning

Specific Deadlift Warm Up 1x:

–8 Shin to Knee

–8 Deadlift

Strength

Deadlift (5-5-3-3-3)

Warm-up (No Measure)

Heavy Day Minimal Gear Version:

Dumbbell Deadlift

5 x 8-12 reps depending on loading

Heavy Day Bodyweight Version:

4 Rounds For Quality

15 Box Hamstring Curl w/ a :01sec pause at the top of each rep

20 Superman w/ a :01sec pause at the top

20 Hollow Rocks

Cool Down

Warm-up (No Measure)

Every 2:30 for 3 Rounds Banded Box Step-Up:

–3 x 10/side

Every 2:30 for 2 Rounds Weighted Sit Up:

–2 x 20

01/11/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

1 Round:

–:90sec Bike, Row, Run

–10ea Lying Leg Swing

–5ea Lying Leg Crossover

–5 Roll Over V Sit

–5ea Spiderman

:90sec Bike, Row, Run (increase pace)

Dumbbell Snatch Warm Up 1x Right then 1x Left:

–6-Single Arm Dumbbell Deadlift

–6-Single Arm Dumbbell Swing

–6-Single Arm Dumbbell Clean & Jerk

–6-Single Arm Dumbbell Push Press

SPECIFIC WARM UP 15-25minutes

Dumbbell Snatch Specific Warm-Up 1x:

–3ea Hang Dumbbell Snatch

–6 Alt. Dumbbell Snatch

Workout of the Day

Metcon (Time)

3 Rounds For Time:

20 Dumbbell Snatch (50/35)

10 Back Squat (225/155)

or

20 DB Squats (50/35) if no racks.

Goal: Sub 9 min

3 Rounds For Time Scaled Version:

15 Dumbbell Snatch (35/20)

10 Back Squat (Appx. 65% 1RM)

Goal: Sub 9 min

3 Rounds For Time Minimal Gear Version:

20 Dumbbell Snatch (70/50)

10 DB Back Squat (Heavy, increase reps if needed due to lighter loading)

Goal: Sub 12 min

5 Rounds For Time Bodyweight Version:

20 Hand Release Push Ups

10 Lunge, Lunge, Squat

Accessory/Post Work

Warm-up (No Measure)

3 Rounds for Quality:

7 Ring Walk Out

10 Seated Barbell Good Morning

20 Russian Twist

SATURDAY TEAM WOD

WOD

Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Dynamic Warm-Up (No Measure)

10x/Each

Small Arm Circles Front/Back

Big Arm Circles Front/Back

Arms Across the Body

Arms Overhead

Alternating Arms Overhead

Easy Twist Upright Torso

Easy Twist Rounded Back

Twist With Flat back (wide Stance)

Inch Worm Push Up

Alternating Side Lunges

Alternating Spider-Man

Roll Over V-Sit

Lying Leg Crossovers

Metcon

Metcon (Time)

With a Partner:

200m Partner Relay

120 Lunges

100 Burpees

80 Push Ups

100 Burpees

120 Lunges

200m Partner Relay

Cool Down

Warm-up (No Measure)

THE WALK AROUND

01/08/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

Bike or Row 3xs:

–:45sec Easy

–:15sec Hard

2 Round:

–10 Bootstrapper

–10 Straight Leg Sit Up

–5ea Kneeling Shoulder Taps

–8 Med Ball Squats

–5 Kip Swing + 3 Kipping Knee Raise

SPECIFIC WARM UP 15-30minutes

General Barbell Warm Up 1x:

–5 Romanian Deadlift

–5 Bent Over Barbell Row

–5 Muscle Clean

–5 Front Squat

–5 Good Morning

Toes to Bar Specific Warm-Up 1x:

–3 Kipping Knee Raise

–3 Knees to Elbow or Tricep

–3 Toes to Bar or as high as possible

Power Clean Specific Warm-Up 1x:

–5 Power Clean on coach’s call

Muscle Up Specific Warm-Up 1x:

–3-5 Chest to Bar Pull Up or Jumping Chest to Bar Pull Up

–2-3 Low Ring Transitions

–1 Muscle Up or Variations

Workout of the Day

CrossFit Games Open 14.4 (AMRAP – Reps)

14-Minute AMRAP:

60 Calorie Row

50 Toes-To-Bars

40 Wall-Ball Shots, 20# / 14#

30 Cleans, 135# / 95#

20 Muscle-ups
Appx. 50% 1RM

42 cal bike/800m run if no rowers

Warm-up (No Measure)

AMRAP 14 min Scaled Version:

3 min Row for Cal

40 Lying Leg Raise

30 Wall Ball (20/14)

20 Power Clean (115/75)

20 Jumping CTB Pull Up

AMRAP 14 min Minimal Gear Version:

600 meter Run

50 Toes To Bar

40 Wall Ball (20/14)

30 Dumbbell Power Clean (65’s/45’s)

20 Bar Muscle Up or Chest to Bar Pull Up

AMRAP 14 min Bodyweight:

600m Run

50 V-Up

40 Squat Jumps

30 Burpee Broad Jump

20 Table Row or Bent Over Row + 20 Bench Dips

*Use a weighted backpack for the bent over row if needed.

Accessory/Post Work

Warm-up (No Measure)

3 Rounds for Quality:

7 Wall Plank

7 Side Plank + Reach Through/side

10 Bent Over Fly