Category Archives for "WOD"

05.22.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds of:

5 kip swing

10 kb swing (light)

10 kneeling shoulder tap

Weightlifting

A: Front Squat (1)

Work Up to a Heavy 1 Rep

12 sec pause at the top, 5 sec pause in the bottom

B: Front Squat (3-3-3)

Use the same weight for each set.

Rest as needed between sets.

@83% of Strength 1 and with the same pause prescription.

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 mins: Hang Power Cleans, Toes-to-bars and Push-ups

Complete as many rounds as possible in 12 mins of:

6 Hang Power Cleans, 155/105 lbs

12 Toes-to-bars

18 Push-ups

Cool Down

Warm-up (No Measure)

Banded Hamstring Stretch (2 min/side)

Roll/Smash Upper back (3 Min)

05.20.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Row 500 meters

Then,

3 Rounds:

5 Burpee pull-ups

5 Medicine ball push-up

15 Forward/back jumping jacks

15 Elbows high and outside (PVC or Bar)

30 seconds Handstand hold against wall or free standing

15 Arms (over and back)

15 Muscle snatch (PVC or bar)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes:

20 DB Push Presses (35# / 25#)

20 Mountain Climber Burpees (4X)

20 Med Ball Cleans (20# / 14#)

Only one athlete can be working at a time.

Cool Down

Warm-up (No Measure)

Banded Shoulder Mobility (2 Minutes Each Arm)

Batman Hip Opener (2 Minutes)

05.19.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 10

Odd: Run or Row

Even: 3 deadlift, 3 hang muscle clean, 3 front squat, 3 push press

Weightlifting

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

Metcon

Metcon (AMRAP – Rounds)

AMRAP 7 mins: Double Kettlebell Front Rack Lunges and Pull-Ups

Complete as many rounds as possible in 7 mins of:

Double Kettlebell Front Rack Lunge, 53/35 lbs, 50 ft

7 Pull-Ups

Cool Down

Warm-up (No Measure)

Accumulate 40 DB weighted sit-ups

Banded hamstring stretch 2 minutes per side

Pigeon stretch 2 minutes per side

05.18.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 10 min

Odd: Row 10-15 calories

Even: 3 Pull Up, 6 Push Up, 9 Squats

Weightlifting

A: Front Squat (1)

15 second pause top, 7 second pause bottom

B: Front Squat (3-3-3)

15 second pause top, 7 second pause bottom

Same Weight for Each Set: 85% of Previous

Metcon

Metcon (Time)

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

Row (calories)

Burpees

Goal: Sub 20 Minutes

Cool Down

Warm-up (No Measure)

Low back / glute foam roll 2 minutes per side

05.17.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

Jog Or Row 1 min

Burgener Warm Up w/ empty bar -(dip and shrug), (dip, shrug, elbows high), (muscle snatch), (snatch land), (snatch drop), (hang power snatch)

Weightlifting

Deadlift (5)

15 Minutes to get to a heavy 5 (not max)

Metcon

Metcon (Time)

21-15-9: Hang Squat Snatches and Box Jumps

21-15-9 reps, for time of:

Hang Squat Snatch, 135/95 lbs

Box Jump, 30/24 in

Goal: Sub 8 Minutes

Cool Down

Warm-up (No Measure)

3 Rounds NOT for time:

20 Band Pull Apart

20 Banded Good Morning

05.16.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 9 min

Min 1: Row

Min 2: Hang Power Clean, Front Squat, Push Press, Back Squat, Push Press (empty bar)

Min 3: 5 ring row, 5 push-up

Banded knee feet on wall (2 Min)

Weightlifting

Clean Complex (1-1-1-1-1)

Hang Power Clean + Power Clean + Split Jerk

Metcon

Metcon (AMRAP – Reps)

AMReps 9 mins: Thrusters & Shuttle Runs

As many reps as possible in 9 mins of:

3 Thrusters, 95/65 lbs

3 Shuttle Runs, 10 m

5 Thrusters, 95/65 lbs

5 Shuttle Runs, 10 m

7 Thrusters, 95/65 lbs

7 Shuttle Runs, 10 m

9 Thrusters, 95/65 lbs

9 Shuttle Runs, 10 m

11 Thrusters, 95/65 lbs

11 Shuttle Runs, 10 m

13 Thrusters, 95/65 lbs

13 Shuttle Runs, 10 m

15 Thrusters, 95/65 lbs

15 Shuttle Runs, 10 m

Continue adding 2 reps to reach movement each round until time expires.

Cool Down

Warm-up (No Measure)

Hollow Hold 3 x :20 sec

Couch Stretch 2 min/side

05.15.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

8 min “Tabata Mash Up”

Jump Rope

Mountain Climber

KB Swing (light weight)

Barbell Quickies (1 minute each shoulder)

Metcon

Metcon (Time)

4 RFT: Single Arm Kettlebell Push Press

Double Unders &

Kettlebell Swings

4 rounds for time of:

10 Single Arm Kettlebell Push Press (5 per), 53/35 lbs

50 Double Unders

15 Kettlebell Swings, 53/35 lbs

Goal: 10 Minutes

Cool Down

Warm-up (No Measure)

Couch Stretch 2 min/side

Roll/Smash Calves

05.13.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

400M Run

Then,

2 Rounds:

12 Torso Rotations

12 Lateral Lunges

12 Thoracic High Five

12 Hitchhikers

Metcon

Metcon (AMRAP – Rounds)

21 Minute AMRAP

30 See-Saw Burpees together

Then:

Player One:

Bear Crawl + 400m run + Pigs on Ice Skates to Plank

Player Two (for Rounds):

10 Medicine Ball Sit-Ups

15 Wall Balls

20 Wall Ball Mountain Climbers

Player 2 Must Finish their Round before tagging Player 1 out of the Plank

Cool Down

Warm-up (No Measure)

Group One:

Running Recovery

Head of the Quad (1 minute each side)

Hip Flexor (1 minute each side)

Group Two:

Banded Overhead Distraction (2 Minutes Each Side)

05.12.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

10-15 Hip Bridges

10 PVC Pass Thru

10 Lateral Lunges

50 Singles

Weightlifting

Front Squat (7-5-7-5)

Metcon

Metcon (Time)

4 RFT: 400 m and Toes-to-bars

4 rounds for time of:

Run, 400 m

15 Toes-to-bars

Goal: Sub 15 Min

Cool Down

Warm-up (No Measure)

Hip flexor roll 3 minutes per side.

05.11.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds of:

Jog Or Row 1 min

50 feet Pigs on ice skates

50 feet Bear crawl

50 feet Knee hugs

10 pvc pass thrus

:30 handstand hold

Metcon

Metcon (Time)

FT: Rows, Overhead Squats, Rows

For time:

Row, 500 m

15 Overhead Squats, 135/95 lbs

Row, 500 m

12 Overhead Squats, 155/105 lbs

Row, 500 m

9 Overhead Squats, 175/115 lbs

Goal: Sub 12 Minutes

Cool Down

Warm-up (No Measure)

-Easy row, or jog 5 min

-Roll/Smash Quads/ Hips