Category Archives for "WOD"

06.12.2017

WOD

Sweat Panda Fitness – Pulse Fit

Warm-up

Warm-up (No Measure)

5 Slow and low air squats (perfect form)

5 Downward dog push-ups

5 Fire hydrant circles (each side)

15 Ankle rotations (each side)

15 Arms (over and back)

15 Wall squats

15 Mountain climbers (each leg)

Metcon

Metcon (Time)

5 Rounds:

10 Double Kettlebell Front Squats

:30 Active Recovery Row

10 Kettlebell Push Press

:30 Active Recovery Row

50 Flutter Kicks

:30 Rest

Cool Down

Warm-up (No Measure)

Banded internal rotation (arm behind) 2 minutes left side

Walking Lunge 100′

Banded internal rotation right side

Walking Lunge 100′

06.12.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 9 minutes

5 pull-up

10 push-up

15 Air squat

200m jog
Easy Pace

Weightlifting

Front Squat (5-4-3-4-5)

Use the heaviest weight you can for each set.

Rest as needed between sets.

Cool Down

A: Warm-up (No Measure)

2 rounds for time of:

Walking Lunge, 100 ft

25 Weighted Sit-ups, pick load

06.10.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Row 15 calories or 1 minute maximum

Then, 2 Rounds:

5 Medicine ball push-up

5 Roll to candlestick

5 Air squat

15 Mountain climbers (each leg)

15 Sots press (PVC or bar)

15 Hitchhiker (each side)

15 Fire hydrant circles (each side)

15 Arms (over and back)

Metcon

Metcon (Time)

Partner WOD:

5 Rounds for Time:

40 Wallballs

60 Push-Ups

80 Sit-Ups

100 Squats
Alternate Reps and Rest

Cool Down

Warm-up (No Measure)

2 Minute Plank Hold

2 Minute Banded Hip Opener Against the Wall

06.09.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

5 kip swing

20 jump rope

10 Russian KB swing

25′ walking lunge

25′ spiderman lunge

Weightlifting

Clean and Jerk (1-1-1-1-1)

3 sec pause with bar just below the knee, 3 sec pause in dip of jerk

Use the heaviest weight you can for each set.

Rest as needed between sets.

Metcon

Metcon (Time)

3 rounds for time of:

20 Toes-to-bars

20 Row Calories

20 Pull-ups
Goal: Sub 10 Minutes

Warm-up (No Measure)

2x plank rotation

:30 face down variation

:30 side plank variation

:30 other side plank variation

:30 deadbug variation

Cool Down

06.08.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

A: Burgener Clean Warm-Up (No Measure)

Shrug From Hang

High Elbows From Hang

Turn-over from Hang (no re-dip)

Rack to 1/4 Squat

Rack to Full Squat

Hang Power Clean

B: Warm-up (No Measure)

4 Rounds w/ empty bar

7 Deadlift

6 Hang power clean

5 Push press

:30 Deadbug variation

Weightlifting

Clean and Jerk (1-1-1-1-1)

Use the heaviest weight you can for each set.

Rest as needed between sets.

Metcon

2k Row (Time)

Max Effort 2k Row

Cool Down

Warm-up (No Measure)

Walk around the building 2X

then:

Accumulate 2 minutes hanging from pull-up bar

-Hands outside shoulders

-Neutral spine, tight belly

06.07.2017

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

50′ bunny hop

50′ low skip

50′ high skip

20 mountain climbers

10 spiderman

10 bootstrappers

10 jumping squats

Weightlifting

Front Squat (3-3-3-3)

3 sec pause at bottom, 5 sec pause at top

Use the heaviest weight you can for each set.

Rest as needed between sets.

Metcon

Metcon (Time)

4 rounds for time of:

Run, 400 m

Row, 500 m
Goal: 15 Minutes

Cool Down

Warm-up (No Measure)

4 Rounds not for time

10 single leg deadlift / side

100′ single arm KB carry (heavy)

06.06.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Burgener Snatch warm-up w/ PVC x 2

10 Behind neck push press w/ PVC

10 Snatch Balance w/ PVC

Burgener Snatch warm-up w/ Barbell x 2

Weightlifting

Power Snatch (2)

Use the heaviest weight you can for each set.

Rest as needed between sets.

Build to a heavy set of 2 in the power snatch for 10-12 minutes.

Metcon

Metcon (Time)

For time:

10 Snatches, 135/95 lbs

10 Snatches, 155/105 lbs

10 Snatches, 175/135 lbs
Any single-movement ground-to-overhead is acceptable (power snatch, full/squat snatch, split snatch).

Goal: Sub 10 Minutes

Cool Down

Warm-up (No Measure)

I. Alternating Tabata: Flutter Kick, Bicycle Kick

II. Alternating Tabata: Post touch, Heel Touch

06.05.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

15 air squats

10 hip extentions

10 push-up

20 mountain climbers

40 jump rope

10 ring rows

Row 500m

Metcon

Zeus (Time)

3 Rounds for time of:

30 Wall-Ball Shots, 20#

30 Sumo-Deadlift High Pulls, 75#

30 Box Jumps, 20″

30 Push Press, 75#

30 Calorie Row

30 Push-ups

10 Bodyweight Squats
In honor of U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, died on November 14, 2011
To learn more about Zeus click here
Goal: 30 Minutes

Cool Down

Warm-up (No Measure)

Walk 3-5 minutes

Pigeon stretch 2 minutes / side

06.03.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Run 200

12 Overhead Plate Press

12 Downward dog push-ups

12 Pogo jumps

30 seconds Handstand hold against wall or free standing

12 Thoracic high fives (each arm)

5 hops Single leg hops (twisting – each leg)

6 Neck and wrist circles

6 Headstand to push-up

6 One arm thruster with kettlebell (each arm)

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2

AMRAP 20 Minutes:

3 Handstand Push-ups

9 Wall Ball Shots (20# / 14#)

27 Double-unders

One athlete will run 400 Meters while the other completes as many rounds/reps of the AMRAP as possible.

The athletes will then switch, with the athlete coming off the run picking up right where the other athlete left off.

Cool Down

Warm-up (No Measure)

Banded Shoulder Mobility (across the body – palm up) 2 Minutes per side

Global Extension (2 Minutes)

06.02.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Deep squat hold 2 minutes

3 rounds:

10 wall squats

5 strict pull-ups

7 push-up

9 Air squats

Weightlifting

Back Squat (3-10)

Use the heaviest weight you can for each set.

Rest as needed between sets.

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

Metcon

Metcon (Time)

For time:

40 Back Squats, 155/105 lbs

60 Bar Facing Burpees

80 Box Jump Overs, 24/20 in
Goal: 12-14 Minutes

Cool Down

Warm-up (No Measure)

Couch stretch 2 minutes per side.

Banded hamstring stretch 2 minutes per side