Category Archives for "WOD"

04.17.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Jog or Row 5 min

then…

3 Rounds

10 Banded Good Morning

10 Lateral Lunges

10 Push Up (change variation if you like, i.e. rings, from your knees, different hand positions)

Practice barbell movement in workout, increase loading each round if desired

Workout

Metcon (Time)

Deadlifts, Double Unders and Bar Facing Burpees

For time:

5 Deadlifts, 335/225 lbs

50 Double Unders

25 Bar Facing Burpees

4 Deadlifts, 335/225 lbs

40 Double Unders

20 Bar Facing Burpees

3 Deadlifts, 335/225 lbs

30 Double Unders

15 Bar Facing Burpees

2 Deadlifts, 335/225 lbs

20 Double Unders

10 Bar Facing Burpees

1 Deadlift, 335/225 lbs

10 Double Unders

5 Bar Facing Burpees

(Goal: 10-12 min)

Cool Down

Warm-up (No Measure)

-Easy 3 min jog, or row

-Banded Hamstring Stretch 2 min/side

04.15.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Complete 4 Rounds:

20 Double Unders / 40 Skips

20 PVC Pass Throughs

10 Cal Row/100m Run

10 Wall Balls

Metcon

Metcon (Time)

PARTNERS:

50 pull-ups, 50 wall balls, 50 sit-ups, 100 kettlebell swings

You may work at the same time.

Every minute on the minute, stop and complete 10 burpees total.

04.14.2017

WOD

Sweat Panda Fitness – CrossFit

Workout

Warm-up (No Measure)

Deep squat hold 2 minutes, then:

3 Rounds

10 toy soldiers

10 air squats

10 spiderman

10 high knee walking lunge w/ twist

Warm-up

Metcon (Time)

For time:

30 Back Squats, 225/155 lbs

Row, 2 km

Goal: 10-12 min

Warm-up

Warm-up (No Measure)

Deep squat hold 2 minutes, then:

3 Rounds

10 toy soldiers

10 air squats

10 spiderman

10 high knee walking lunge w/ twist

Metcon

Metcon (Time)

For time:

30 Back Squats, 225/155 lbs

Row, 2 km

Goal: 10-12 min

Cool Down

A: Warm-up (No Measure)

Walk / ride easy 4 minutes

Banded hamstring stretch 3 minutes per side.

Warm-up (No Measure)

04.13.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 8 minutes:

Odd: Jog 100m

Even: 5 kip swing 10 easy ring row 12 air squats

Workout

Metcon (Time)

4 rounds for time of:

Run, 400 m

35 Push-ups

2 Rope Climbs

(GOAL: 12-15 Minutes)

Cool Down

Warm-up (No Measure)

Accumulate 2 minutes in hip bridge

Lacrosse ball pec 2 minutes per side.

04.12.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Tabata mash-up 3 Rounds:

Mountain climber

Jumping jacks

Jump rope

Workout

Metcon (AMRAP – Rounds and Reps)

For 4 cycles:

AMRAP in 4 mins of:

1 Rope Climb

12 Medicine Ball Cleans, 20/14 lbs

12 Box Jumps, 24/20 in

12 Row Calories

Rest 3 mins between each cycle.

For each cycle continue the AMRAP.

(GOAL: 1.5-2 Rounds Per 4 Minutes)

IF YOU ARE GOING TO ROPE CLIMB, WEAR LONG SOCKS OR SPANDEX, ETC.

Cool Down

Warm-up (No Measure)

Walk / jog 3 minutes

Calf / shin roll 2 minutes per side

04.11.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Row 250m

10 hip extensions

10 sit-up

10 OHS w/ pvc pipe

10 pull-ups

10 push-ups

Workout

Metcon (Weight)

Deadlift 5-4-3-2-1

Deadlift 5-4-3-2-1

Warm-up (No Measure)

Accululate 50 banded good morinings

Accumulate 25 DB weighted sit-ups

Cool Down

04.10.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

W/ an empty bar 3 rounds:

7 Deadlift

7 Romainian deadlift

7 hang power clean

7 Push press

7 Back Squat

7 Good morning

7 Ring row

Metcon

Metcon (Time)

For time:

10 Hang Squat Cleans, 135/95 lbs

Run, 400 m

10 Hang Squat Cleans, 155/105 lbs

50 Double Unders

10 Hang Squat Cleans, 185/125 lbs

Row, 1500 m

(Goal 12-15 min)

Cool Down

Warm-up (No Measure)

Couch stretch 3 minutes per side

04.08.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Sweat Panda Standard Warm-up (No Measure)

RUN 400 -ROW 500 – JUMP ROPE 2 MIN

Good Morning

Wall Squat

Sit-up

Push-up

Kipping Swing

Pull-up

Ring Dip

Metcon

Metcon (No Measure)

20-minute EMOM (Every Minute, On the Minute):

10 wallballs, 5 burpees

You each have one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar. Switch every minute.

04.07.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

2 rounds:

Row 500m

10 roll-over v-sit

10 lying leg crossover

10 lying hamstring kicks / side

5 inch worms w/ push-up

10 lateral lunges

:30 deep squat hold

Metcon

The Admiral (Time)

The Admiral

3 rounds for time of:

20 Burpee Pull Ups

20 Front Squats, 155/105 lbs

20 Box Jumps, 24/20 in

Cool Down

Warm-up (No Measure)

Couch stretch 2 minutes per side.

Foam roll adductors and glutes 2 minutes per side

04.07.2017

WOD

Sweat Panda Fitness – Pulse Fit

Warm-up

Warm-up (No Measure)

Crab Crawl

Losers Roxanne

Metcon

Metcon (Time)

Row 1000m (500/each)

50 Partner Wall Ball

50 Partner Box Jump

50 Sit-Ups -Partner holds plank

50 Air Squat – Partner Holds wall sit with KB

Finish with 4 Pulls on the Rower (Get to 50 Meters in 4 pulls)