Category Archives for "WOD"

04.28.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds of:

-Row 500 meters

-10 Ring Out the Towel

-5 Inch Worms

-1 min Jump Rope

-10 Squats

-10 Lateral Lunges

-10 Roll Over V-Sit

-10 Laying Leg Crossover

-10 Spiderman

-1 min Jump Rope

Metcon

Metcon (Time)

5 RFT: AbMat Sit-ups and Overhead Plate Lunges

5 rounds for time of:

25 AbMat Sit-ups

Overhead Plate Lunge, 45/35 lbs, 100 ft

Goal: 10-15 min

Cool Down

Warm-up (No Measure)

3 Sets:

10 Band Pull Aparts

10 45 degree Raises

04.27.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Run 400

Then 3 rounds:

-10 PVC pass through

-5 PVC shoulder press

-5 PVC push Press

-5 PVC push jerk

-50 jump rope

-25 mountain climbers

Metcon

Metcon (Time)

Push Jerk : 50 Reps for Time

For time:

50 Push Jerks, 155/105 lbs

-Each time you set down the bar, do 50 Double Unders

Goal: 10-12 min

Cool Down

Warm-up (No Measure)

Banded Good Morning – 50 Reps

Hip Floss – 2 Minutes Per side

04.26.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

– 10 spiderman stretch

– 10 squat + box step up on each leg

– Jog or Row 200 meters

– 5 roll over v sit

– 3 wall walk

Metcon

Metcon (Time)

4 RFT: 400 m and Dumbbell Thrusters

4 rounds for time of:

Run, 400 m

10 Dumbbell Thrusters, 45/25 lbs

Cool Down

Warm-up (No Measure)

3-5 min Double Under Practice

OR

10-20-30-40-50-40-30-20-10

Unbroken Double Unders

04.25.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds Standard Warm-Up

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

Metcon

Metcon (Time)

5 RFT: Power Cleans and Lateral Burpees

5 rounds for time of:

5 Power Cleans, 185/125 lbs

10 Lateral Burpees

Cool Down

Warm-up (No Measure)

Banded Hip Extension-2 Min. Each Side

Batman Hip Opener – 2 Minutes Total

04.24.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

With a partner:

Row 500m

Row 250m

Row 100m

Partner jumps rope while other rows

Metcon

Metcon (Time)

5 RFT: Push-ups, 2 Lunge Steps + 2 Squats and Bumper Plate Ground To Overheads

5 rounds for time of:

15 Push-ups

2 Lunge Steps + 2 Squat, 45/35 lbs, 50 ft

20 Bumper Plate Ground To Overheads, 45/35 lbs

Goal: 16 min

Cool Down

Warm-up (No Measure)

Accumulate 3 minutes any variation plank

04.22.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 ROUNDS:

10 Forward/back jumping jacks

10 One arm kettlebell swing (each arm)

10 Arm circles

10 Ring out the towel (each side)

10 Pogo jumps

10 Arms (over and back)

Metcon

A: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

10 Grasshoppers

5 Burpee Over Bar

REST 5 MINUTES

B: Metcon (AMRAP – Rounds and Reps)

10 Minute AMRAP:

200m row

15 Russian KB swings (53/24)

One Partner works at a time

Cool Down

Warm-up (No Measure)

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

Hamstrings and lower back: 2 minutes

04.21.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 10

Odd: run, or row

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

Workout

Push Press (2-2-2-2-2-2)

Warm-up (No Measure)

3 rounds:

:20 Hollow Rock hold

20 Russian twist

Cool Down

04.20.2017

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

Workout

Metcon (Time)

10 rounds for time of:

3 Handstand Push-ups

6 Deadlifts, 225/155 lbs

12 Pull-ups

24 Double Unders

Goal: 20-25 Minutes

Cool Down

Warm-up (No Measure)

-Easy 5 min Bike or Row

-Smash/Roll Claves and Glutes

04.19.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Run or Row 3 min (easy to moderate pace)

3 Rounds of:

10-15 Hip Extension

10 PVC Pass Thru

10 Lateral Lunges

50 Singles

Workout

Metcon (Time)

3 rounds for time of:

20 Power Snatches, 75/55 lbs

20 Front Squats, 75/55 lbs

(Goal: Sub-10)

Cool Down

Warm-up (No Measure)

Strict Toes To Bars 1×25

Rest as needed between sets.

Accumulate 25 Reps

04.18.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

5 Jumping Ring Dip

5 Muscle Up Transitions from Floor

5 Kip Swing

15 PVC OHS

50 Singles

Workout

Metcon (Time)

FT: Air Squats, Muscle-ups,

For time:

25 Air Squats

8 Ring Muscle-ups

50 Air Squats

10 Ring Muscle-ups

75 Air Squats

12 Ring Muscle-ups

(Goal: 10 Minutes)

Cool Down

Warm-up (No Measure)

3 Sets

10 Lateral Raise

10 Front Raise

-rest as needed between