Category Archives for "WOD"

06.24.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200m Jog

The Junkyard Dog (10 jump/5 OU)

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner

25 min AMRAP of:

100 Double Unders

80 KB Swings 53/35

60 Wall Balls 20/14

40 Partner Alternating Burpees

200m Partner Run
One Partner working at a time.

Next Round does not begin until both partners have competed the run.

Cool Down

Warm-up (No Measure)

Walk 200m

Calf Roll (2 Min/Side)

Banded Heel Cord (2Min/Side)

06.23.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

50′ butt kick

50′ high knees

50′ side shuffle L

50′ side shuffle R

10 Kip swings

50′ low skip

50′ high skip

10 spiderman

5 double spiderman

10 boot strappers

Metcon

Badger (Time)

3 rounds for time of:

30 Squat Cleans, 95/65 lbs

30 Pull-ups

Run, 800 m
Goal:Sub 30 Minutes

Cool Down

Warm-up (No Measure)

Walk 200m

Adductor roll 2 minutes / side

Under arm roll 2 minutes / side

06.22.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

With a partner:

As quickly as possible, row 1000m total. Each partner rows as close to 100m increments as possible. Complete 1 burpee for each meter over the assigned 100m (up to 8) while other partner rows 100m.

Banded shoulder stretch 2 minutes / side.

Weightlifting

Deadlift (3-10)

Rest as needed between sets.

Find a heavy set of 3, then back off to a heavy set of 10

Warm-up

Burgener Warm-Up (No Measure)

1. Down Up

2. Elbows High & Outside

3. Muscle Snatch

4. Snatch Land (bar overhead)

5. Snatch Drop

6. Hang Power Snatch

Metcon

B: Metcon (Time)

For time:

75 Hang Power Snatches, 75/55 lbs

50 Hang Power Snatches, 95/65 lbs

25 Hang Power Snatches, 135/95 lbs
Goal: 12-14 Minutes

Cool Down

Warm-up (No Measure)

Pigeon stretch 2 minutes / side

Samson stretch 2 minutes / side

06.21.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 lateral lunges

20 mountain climbers

10 banded good morning

10 roll-over v-sit

Then:

2 Rounds

10 KB around the waist left

10 KB around the waist right

6 alt goblet lunge (3/leg)

5 single arm swing left

5 single arm swing right

4 single arm snatch left

4 single arm snatch right

3 single arm push press left

3 single arm push press right

Weightlifting

Front Squat (3-10)

Rest as needed between sets.

Find a heavy set of 3, then back off to a heavy set of 10

Metcon

Metcon (Time)

3 rounds for time of:

Double Kettlebell Front Rack Lunge, 70/53 lbs, 100 ft

50 Double Unders

35 Sit-ups

15 Double Russian Kettlebell Swings, 70/53 lbs
Goal: Sub 10 Minutes

Cool Down

Warm-up (No Measure)

Row easy 3-5 minutes

Banded hamstring stretch 2 minutes / side

06.19.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Row 3 minutes

Then:

2 minutes deep squat hold

Then:

3 Rounds

5 Back squat w/ empty bar

5 Goodmorning w/ empty bar

10 spiderman lunge

10 walking lunge

Weightlifting

A: Front Squat (1)

Record your best Front Squat 1 Rep Max lift.

3 seconds in bottom, 10 seconds in top.

B: Front Squat (3-3-3)

Use the same weight for each set.

Rest as needed between sets.

85% of Strength 1, with same pause prescription

Metcon

Metcon (Time)

5 rounds for time of:

10 Back Squats, 185/125 lbs

20 Rower Calories
Goal: Sub 15 Minutes

Cool Down

Warm-up (No Measure)

Couch stretch 2 minutes / side

Piriformis roll 2 minutes / side

06.17.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Run 200m

10 Spiderman lunge

10 Hollow rock

10 Knees to elbow

10 Forward/back jumping jacks

10 Mountain climbers (each leg)

10 Fire hydrant circles (each side)

10 Torso rotations (each way)

10 Back stroke (each arm)

10 Crossover reach (hip and ankle)

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2

AMRAP 20 Minutes of:

30 Partner Alternating Burpees

40 Sit-ups

50 Walking Lunges

60 Partner Alternating Air Squats

Only one athlete can be working at a time.

Cool Down

Warm-up (No Measure)

Open your hips (hand on foot): 2 minutes each leg (4 minutes total)

Hamstring stretch on rig: 2 minutes per Leg (4 minutes total)

Low back lacrosse Ball: 2 minutes

06.16.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

8 Roll over v-sit

8 lying leg cross-over

10 toy soldiers

10 High knee lunge w/ twist

10 RDL w/ empty barbell

Weightlifting

Back Squat (4-3-2-3-2-1)

Use the heaviest weight you can for each set.

Rest as needed between sets.

Metcon

Metcon (AMRAP – Rounds)

Every 1 min for 20 mins, alternating between:

17/15 Row Calories

10 Deadlifts, 185/125 lbs
Record how many full rounds completed

HAPPY BIRTHDAY, MELANIE!!!!!

Cool Down

Warm-up (No Measure)

Banded Hamstring Stretch 2 Minutes / side

Samson Stretch 2 Minutes / side

06.15.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 10:

Odd: Short Shuttle Run (25-50)

Even: 20 Mountain Climbers, 5 Air Squats, 5 PVC Pass Thrus

Weightlifting

Clean and Jerk (3-3-3-3)

From HANG

Use Work Up Method:

Find your heaviest “”perfect”” set of 3. Make sure that you have 4 work sets total within 10% of this lift (max for the day is included as a work set). You may have hit these in the build up, or you may need to back off after finding your heaviest and complete another set or two at 90% or higher of your best for the day.”

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Sub 18 minutes

Cool Down

Warm-up (No Measure)

Under Arm roll 3 minutes

Adductor roll 3 minutes

Upper Back roll 3 minutes

06.14.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Jog or Row 3-5 minutes

Then:

3 Rounds w/Empty Barbell:

5 Deadlift

5 Muscle clean

5 Front Squat

5 Push press

Weightlifting

Power Clean (1)

10 Minutes to Get to a Heavy Single.

Use the heaviest weight you can for each set.

Rest as needed between sets.

Metcon

Metcon (Time)

For time:

10 Power Cleans, 155 lbs

8 Power Cleans, 185 lbs

6 Power Cleans, 205 lbs

4 Power Cleans, 225 lbs

2 Power Cleans, 245 lbs
Goal: Sub 8 Minutes

Cool Down

Warm-up (No Measure)

Tabata Ab Mat Sit-Ups
Tabata score is the total reps performed in all of the intervals.

06.13.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll 8-10 Minutes:

Under arm

Upper back

Lower back

Adductors

IT band

Calves

Weightlifting

Turkish Get Up (3-3-3)

3 each arm

Metcon

Metcon (Time)

50-40-30-20-10 reps, for time of:

Row Calories

Burpee
Goal: 16-18 Minutes

Compare 05/18

Cool Down

Warm-up (No Measure)

Russian Twists 1×50
Accumulate 50 russian twist w/ KB or DB (35/20)