Category Archives for "WOD"

06.01.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds:

Jog 200m / Row 200m

5 KB deadlift

5 russian swings

3 KB snatch / arm

20 mountain climbers

Gymnastics

Warm-up (No Measure)

Banded Plank Hold 3x 45 secs

Rest as needed between sets.

Metcon

Metcon (AMRAP – Reps)

“FGB Style” – Double Unders, Kettlebell Swings and Row Calories

5 rounds, 1 min per station, of:

Double Under

Kettlebell Swing, 53/35 lbs

Row Calories

Rest 1 min

Cool Down

Warm-up (No Measure)

Accumulate 30 strict toes to bar, not for time.

05.31.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 10

Odd: Row :45

Even: 3 deadlift, 3 hang muscle clean, 3 front squat, 3 good morning

Weightlifting

Snatch (1)

20 minutes to find a heavy single

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 7 mins of:

3 Hang Power Cleans, 225/155 lbs

Shuttle Run, 100 m
Shuttle Run = 50 down and back

Goal: 5+ rounds

Cool Down

Warm-up (No Measure)

Row / Walk 3-5 minutes

Foam roll calves and glutes 3 min / side

05.31.2017

WOD

Sweat Panda Fitness – Pulse Fit

Warm-up

Warm-up (No Measure)

Row 200 Meters.

8 Medicine ball cleans

8 Banded good mornings

8 push-up

8 Elbows high and outside (PVC or Bar)

8 Marching bridge (each side)

8 Wall slides

8 Back stroke (each arm)

10 yards Inchworm

8 Single leg deadlifts (each side)

Workout

Metcon (Time)

3 Rounds

22 Kettlebell Deadlifts

22 Med Ball Cleans

22 Calorie Row

22 Push-ups

Cool Down

Warm-up (No Measure)

Roll out Quads (2 Minutes/side)

05.30.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3x

Row / Jog 200m

5 Air squats

3 Wall squats

:30 Samson Stretch Each Side

Weightlifting

Front Squat (4-3-2-1)

Use the heaviest weight you can for each set.

Rest as needed between sets.

Metcon

Metcon (Time)

10 rounds for time of:

20 Medicine Ball Cleans, 20/14 lbs

10 Push Press, 155/105 lbs

Goal: 20 Minutes

Warm-up (No Measure)

Banded Good Mornings 3×25

Rest as needed between sets.

Banded shoulder mobility: 2 minutes per shoulder (4 minutes total) Across Body

Cool Down

05.29.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Jump Rope 2 Minutes

5 Medicine ball push-up

Parking Lot: Jog-Run-Jog

5 Wall squats

20 Jumping pull-ups

20 Mountain climbers (each leg)

20 Fire hydrant circles (each side)

30 seconds Hollow body hold on bar

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Cool Down

Warm-up (No Measure)

Accumulate 50 controlled abmat sit-ups

05.27.2017

WOD

Sweat Panda Fitness, Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Row 500m

Then,

2 Rounds:

5 Burpee pull-ups

10 yards Pigs on ice skates

5 push-ups

5 Cossack squat (each side)

5 Arms (over and back)

10 Ring out the towel (each side)

10 Pogo jumps

10 Squat to stand

10 Forward/back jumping jacks

10 Arm circles

10 Back stroke (each arm)

Metcon

Metcon (AMRAP – Rounds and Reps)

Patner WOD

AMRAP 12 Minutes:

12 Calorie Row

12 Alternating Kettlebell Swings

One athlete will row while the other completes the swings. Athletes will switch stations and begin the next round, only after both athletes have completed their reps.

End with partner 400m run.

Cool Down

Warm-up (No Measure)

Banded Hip Extension: 2 minutes each hip (4 minutes total)

Low Back Lacrosse: 2 minutes

05.26.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Agile 8 Warm-Up (No Measure)

Roll IT band

Roll Adductors

Roll Piriformis

10 Roll Over V-Sit

10 Fire hydrant circles each side

10 Spiderman Stretch

10 Groiners (Frog Jump)

:30 Samson Stretch

Weightlifting

Deadlift (3)

Build to a tough set of 3 in 15 minutes

Metcon

Metcon (Time)

30-20-10 reps, for time of:

Deadlift, 225/155 lbs

Burpee (Bar Facing)

Goal: 10-12 Minutes

Cool Down

Warm-up (No Measure)

Pigeon stretch (2 min / side)

Accumulate 30 Banded Good Mornings

05.25.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

50′ high knees

50′ Butt kickers

50′ Spiderman

50′ walking lunge

50′ side shuffle

50′ side shuffle other direction

100 jump rope singles

Metcon

Metcon (Time)

4 rounds for time of:

Run, 400m

Run, 400m w/ Medicine Ball, 20/14

20 Dumbbell Snatches, 55/35 lbs (Alternating)

Goal: 20-25 Minutes

Cool Down

Warm-up (No Measure)

Walk 200m

Banded hamstring stretch (2 minutes / side)

05.24.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Banded shoulder stretch 2 minutes / side

3 Rounds

10 PVC pass throughs

8 Behind the neck snatch grip push press w/ PVC

10 bar hanging hip touches

8 Roll-over v-sit

Weightlifting

Front Squat (7-7-7)

Use the heaviest weight you can for each set.

Rest as needed between sets.

Metcon

Metcon (Time)

For time:

50 Handstand Push-ups

Each time you drop do 3 Power snatch (135/95)

Goal: Complete in 7 sets or less. Stop after 7 sets of HSPU.

Cool Down

Warm-up (No Measure)

Banded shoulder stretch 2 minutes / side

Under arm foam roll / lacrosse ball

05.23.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Couch Stretch 2 minutes / side

Foam roll glutes / low back 2 minutes

2 Rounds:

Jog 200m

10 jumping jacks

Gymnastics

Metcon (No Measure)

3 Rounds:

Accumulate 30 Seconds in Ring L-Sit Hold

2 Rope Climbs

3 Skin the Cat

Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 15 mins of:

10 Sit-ups

10 Hang Power Cleans, 135/95 lbs

20 Calories on the Rower

40 Double Unders

Goal: 4 Rounds

Cool Down

Warm-up (No Measure)

Row / walk 3-5 minutes

Calf roll 2 minutes / side