Category Archives for "WOD"

05.10.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Row / Jog 3 minutes

Then:

2 Rounds of

– 10 Roll-over v-sit

– 10 Lying hamstring kicks

– 10 Lying leg cross-over

– 10 Lateral lunge

– 5 Inch-worm

– 10 PVC good mornings

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

Weightlifting

Snatch (2-2-2-2)

Heaviest weight each set (no more than 80%)

Metcon

Metcon (Time)

5 rounds for time of:

20 One Arm Dumbbell Power Snatch (Alternating)s, 70/50 lbs

20 Burpees

Goal: 18 Minutes

Cool Down

Warm-up (No Measure)

Then: 2 Minute Global Extension (roller & bar)

Shoulder Smash

05.09.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Roll glutes 3 minutes

Roll IT bands 3 minutes

8 roll over v-sit

8 lying hamstring kicks

8 lying leg crossover / side

8 spiderman lunge / side

20 mountain climbers

10 double mountain climbers

Weightlifting

Back Squat (2-2-2-2-2)

Heaviest weight each set (no more than 90%)

Metcon

Metcon (Time)

5 rounds for time of:

15 Deadlifts, 225/155 lbs

10 Handstand Push-ups

50 Double Unders

Goal: 12 Minutes

Cool Down

Warm-up (No Measure)

Banded Plank Hold 45-30-15 secs

05.08.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

Row 250m

20 band good morning

10 roll-over v-sit

20 Mountain climbers

10 Dive bomber

Weightlifting

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

Heaviest weight each set (no more than 90%)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 22 mins: Rows and 400 m

Complete as many rounds as possible in 22 mins of:

Row, 500 m

Run, 400 m

Goal: 5 Rounds

Cool Down

Warm-up (No Measure)

Strict Pull-ups 2x Max Rep

Couch Stretch (2 Minutes Each Side)

Runner’s Shoulder with Barbell (2 Minutes Each side)

05.06.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Row 15 calories or 1 minute maximum, then:

3 Rounds:

5 Burpees

5 Cossack squat (each side)

5 Medicine ball push-up

10 yards Pigs on ice skates

15 Arms (over and back)

15 Ring out the towel (each side)

15 Pogo jumps

15 Squat to stand

15 Forward/back jumping jacks

Metcon

Metcon (AMRAP – Reps)

PARTNERS

4 Rounds For Time:

Player 1:

500 Meter Row

Player 2:

AMRAP

7 Lateral Burpee Over Med Ball

7 Wall Ball Sit-Ups

A round is complete after both athletes have completed the Row.

Cool Down

Warm-up (No Measure)

Couch stretch – hip opener: 4 minutes each hip (8 minutes total)

Low back: 2 minutes

05.05.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Tabata

Alternating Movements:

– Medicine Ball Clean

– Jumping jack variation

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

Weightlifting

Power Clean (3)

12 Minutes to find a heavy set of 3

Metcon

Metcon (Time)

Pull-ups, Push-ups and Air Squats

10 rounds for time of:

5 Pull-ups

10 Push-ups

15 Air Squats

Goal: sub 10 min

Cool Down

Warm-up (No Measure)

Accumulate 20 strict toes to bar

05.04.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

-Row easy for 3 min

3 rounds of:

5 deadlift (empty bar)

5 hang muscle clean

5 press

5 good morning

5 back squat

Weightlifting

Front Squat (3-3-3-3-3)

Metcon

Mach Complex (Weight)

Every 1 min for 10 mins do:

3 Power Cleans (205/145)

3 Front Squats (205/145)

3 Push Jerks (205/145)

Cool Down

Warm-up (No Measure)

3 Rounds of:

– Bulgarian split squat x5 / leg

– Single leg deadlift x 10 / leg

05.03.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds NOT for time:

Row 1 min

5 snatch grip deadlift

5 muscle snatch

5 OHS

Metcon

Metcon (Time)

3 RFT: Hang Power Snatches and 800 m

3 rounds for time of:

15 Hang Power Snatches, 95/65 lbs

Run, 800 m

Goal: 15-17 Minutes

Cool Down

Warm-up (No Measure)

– Lat roll / lacrosse ball shoulder smash 2 minutes per side

05.02.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Tabata 8 minutes:

-Jump rope variations

-Mountain climber variation (knees inside arms, feet outside hands, spiderman)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMReps 9 mins: Box Jump Overs, Dumbbell Box Step-ups

As many reps as possible in 9 mins of:

2 Box Jump Overs, 24/20 in

2 Dumbbell Box Step-ups, 50/30 lbs, 24/20 in

4 Box Jump Overs, 24/20 in

4 Dumbbell Box Step-ups, 50/30 lbs, 24/20 in

6 Box Jump Overs, 24/20 in

6 Dumbbell Box Step-ups, 50/30 lbs, 24/20 in

8 Box Jump Overs, 24/20 in

8 Dumbbell Box Step-ups, 50/30 lbs, 24/20 in

10 Box Jump Overs, 24/20 in

10 Dumbbell Box Step-ups, 50/30 lbs, 24/20 in

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

Cool Down

Warm-up (No Measure)

– Piriformis roll 2 minutes per side

– Banded hamstring stretch 2 minutes per side

05.01.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

-5 pass thru

-10 PVC OHS

-5 single leg deadlift each side

-10 sit ups

-20 mountain climbers

Then: 2 minutes heel cord each side

Metcon

2014 CrossFit Games Regional Event 6 (Time)

For time:

50 Row (calories)

50 Box Jump Overs, 24/18 in

50 Deadlifts, 180/120 lbs

50 Wall Balls, 20/14 lbs

50 Ring Dips

50 Wall Balls, 20/14 lbs

50 Deadlifts, 180/120 lbs

50 Box Jump Overs, 24/18 in

50 Row (calories)

21 Minute Cap

Goal: Finish!

Cool Down

Warm-up (No Measure)

-Row 3-5 minutes

-Foam roll calves 2 minutes per side

04.29.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

1 minute row (men shoot for 30 calories, women shoot for 20 calories)

Then:

2 ROUNDS

9 Medicine ball push-up

9 Roll to candlestick

9 Mountain climbers (each leg)

30 seconds Hollow body hold on bar

9 Fire hydrant circles (each side)

9 Ring out the towel (each side)

9 Band dislocations

Metcon

Metcon (Time)

400m Run Together

100 See-saw Back Squats (135/95)

75 See-saw Burpees

50 See-saw Pull-ups

25 In-unison Wallball

400m Run Together

Cool Down

Warm-up (No Measure)

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

Banded hip opener: 2 minutes