Category Archives for "WOD"

09.16.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

Parter A; Run 200 m while

Partner B: 5 Muscle Cleans & 2 wall walks

Metcon

Metcon (Time)

With a Partner

Run 1 mile (alternate 400 meter runs till complete)

30 Power Clean (155/115)

60 T2B

30 Power Clean (155/115)

Run 1 mile (alternate 400 meter runs till complete)

–one person works at a time
Goal: Sub 25 min

Cool Down

Warm-up (No Measure)

THE WALK AROUND

Banded Shoulder Stretch

:90 sec/side

Scap Push Up

2 x 20

Roll/Smash Calves

:90 sec/side

09.15.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3x 3-way Hip stretch with a deep squat hold (holding position 5 sec)

3 Min run/row

2 rounds:

5 Barbell Back squat with 5 sec pause

5 Bar good mornings

15 Band pull aparts

10 lunge with a twist/side

Strength

Back Squat (5-5-5-3-1)

Low Bar . Use the heaviest weight you can for each set.

Rest as needed between sets.

Cool Down

Warm-up (No Measure)

Farmers Carry

3 x 200 meters

Rest as needed between efforts and athlete chooses weight

09.14.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

1 min run/row

10 Spiderman

50ft bear crawl

10 Wall ball

Metcon

Tommy V (Time)

21 Thrusters, 115#

12 Rope Climbs, 15′

15 Thrusters, 115#

9 Rope Climbs, 15′

9 Thrusters, 115#

6 Rope Climbs, 15′
In honor of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, MN, died in an training accident in Arizona, on Feb. 13 2008
To learn more about Tommy V click here
115/75

Goal: Sub 14

Cool Down

Warm-up (No Measure)

Cool Down:

Easy 5 Minute Row/Jog

Couch Stretch

2 min/side

09.13.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200 m run

5 Inchworm with push up

5 Roll over v-sit

10 lying leg cross over

Strength

Power Snatch (1-1-1-1-1)

Power Snatch Wave:

2 Rounds

1 Rep OTM x 5 min

start at 75% of your 1 rm power snatch and increase weight each min.

Reset to 75% at the start of each round

Metcon

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Cool Down

Warm-up (No Measure)

Ring Dips (Strict) 3×10

Rest as needed between efforts.

Single Leg Deadlift

2 x 10 each leg

Use the heaviest weight you can for each set.

Rest as needed between sets.

09.12.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

400m Run

3 Rounds:

5 MU transitions from the floor

10 bar deadlift

5 bar strict press

Metcon

Metcon (AMRAP – Rounds and Reps)

12 Minute AMRAP:

20 Deadlifts, 135/95 lbs

15 Box Jumps, 24/20 in

10 Push Jerks, 135/95 lbs

5 Muscle-ups
Goal: 4+ Rounds

Cool Down

Warm-up (No Measure)

Banded Hammie Stretch

:90 sec/side

Reverse Tabata Static Hold at top of Ring Dip

8 rounds :10 sec on :20 sec off

09.11.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 minutes run or row

3 Rounds:

10 PVC Pass through

10 push up

10 abmat sit up

10 PVC overhead squat

Strength

Back Squat (20)

Metcon

OP 9/11 (Time)

9 rounds for time of:

11 Burpee Pull-ups

1 Clean & Jerk, 205/165 lbs
Never Forget. We have all been effected by 9/11 in one way or another. For those of you that have lost loved ones from actual event or fighting for our freedom our thoughts and prayers are with you.

Cool Down

Warm-up (No Measure)

Banded Good Mornings 3×20

Rest as needed between efforts.

Roll/Smash Hammies

2 min/side

09.08.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Min Couch Stretch/ 90sec a

side

6 min Tabata Jump Rope &

Mobility: mix jump rope and

mobility for 6 min.

(singles/jump rope pass thru), (left leg/roll over v-sit), (right leg/dynamic calves), (high

knees/Air squat), (Running Man/Butt Kickers), (DU/Scissor Kick)

Strength

Back Squat (20)

Low Bar Back Squat

Metcon

Metcon (Time)

3 rounds for time of:

15 Dumbbell Thrusters, 50/30 lbs

20 One Arm Dumbbell Snatch (Alternating), 50/30 lbs

40 Double Unders
Goal: Sub 10

Cool Down

Warm-up (No Measure)

Banded Sit Up

3 x 10-15 reps

Roll/Smash Calves

1 min/side

09.07.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of Rowling:Burpee

Penalty

3 Rounds:

3 Broad Jump

5 Bar Strict press

5 Bar Good morning

5 Bar muscle snatch

10 Lying leg crossovers

Metcon

Dallas 5 (5 Rounds for reps)

5 minutes of:

Burpees

Then, 5 minutes of:

7 deadlifts, 155 lb.

7 box jumps, 24-in. box

Then, 5 minutes of:

Turkish get-ups, 40-lb. dumbbell

Then, 5 minutes of:

7 snatches, 75 lb.

7 push-ups

Then, 5 minutes of:

Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.
To learn more about Dallas 5 click here

Cool Down

Warm-up (No Measure)

Roll/Smash Upper Back

2 min

Pec/Shoulder Stretch on Rig

90 sec/side

09.06.2107

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

1 Round:

3 Way hip stretch with a 1 min

deep squat hold in between

10 PVC Pass Through

10 PVC Overhead Squat

10 PVC Sotts pres

Accessory Work

Warm-up (No Measure)

Upper:

Dumbbell Curl To Press 10-10, using heaviest weight per set

Upright Row 15-15, using heaviest weight per set

Lower:

Deadlift (Single Leg) 10-10, using heaviest weight per set

Kettlebell Overhead Walking Lunge 10-10, using heaviest weight per set

Strength

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Snatch (3-2-2-1-1-1 )

Use the heaviest weight you can for each set.

Cool Down

Warm-up (No Measure)

Banded Glute March

3 x :45 sec

Overhead Plate Carry

3 x 50′

(athlete chooses weight)

09.06.2107

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

1 Round:

3 Way hip stretch with a 1 min

deep squat hold in between

10 PVC Pass Through

10 PVC Overhead Squat

10 PVC Sotts pres

Accessory Work

Warm-up (No Measure)

Lower:

Deadlift (Single Leg) 10-10, using heaviest weight per set

Kettlebell Overhead Walking Lunge 10-10, using heaviest weight per set

Strength

Burgener Warm-up (No Measure)

BURGENER WARM-UP:

1. Down and “Finish”

2. Elbows High and Outside

3. Muscle Snatch

4. Snatch Lands at 2″, 4″, 6″

5. Snatch Drops

SKILL TRANSFER EXERCISES:

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance without a dip

5. Snatch Balance with a dip

Snatch (3-2-2-1-1-1 )

Use the heaviest weight you can for each set.

Cool Down

Warm-up (No Measure)

Banded Glute March

3 x :45 sec

Overhead Plate Carry

3 x 50′

(athlete chooses weight)