Category Archives for "WOD"

04.06.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

4 Rounds

30 single-unders

:20 bar hang

:15 handstand hold

10 pvc pipe shoulder press

Metcon

Metcon (Time)

FT: Push Jerks and Assault Bike Calories

For time:

10 Push Jerks, 205/145 lbs

30 Calories on the Rower

8 Push Jerks, 205/145 lbs

24 Calories on the Rower

6 Push Jerks, 205/145 lbs

18 Calories on the Rower

4 Push Jerks, 205/145 lbs

12 Calories on the Rower

2 Push Jerks, 205/145 lbs

6 Calories on the Rower

Cool Down

Warm-up (No Measure)

Accumulate 50 controlled abmat sit-ups

04.05.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

5 Windmill / side w/ DB

10 PVC pass throughs

2 DB turkish get-up / side

20 mountain climbers

Metcon

Metcon (No Measure)

Alt EMOM 12 mins: Dumbbell Snatch (one arm – R)s, Box Jumps, Dumbbell Snatch (one arm – L)s and Box Jumps

OTM x 12 min

Odd: 10 One Arm DB Snatch (right arm 55/35) + 10 Box Jump (24/20)

Even: 10 One Arm DB Snatch (left arm 55/35) + 10 Box Jump (24/20)

Cool Down

Warm-up (No Measure)

Foam roll 3 minutes per side under arm

04.04.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds:

25′ Walking Lunge

5 Pull-Ups

10 Push-Ups

25 Air Squats

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

Clean (2-2-2-2-2)

Metcon

Metcon (Time)

3 rounds for time of:

30 Goblet Squats, 53/35 lbs

20 Hang Power Cleans, 135/95 lbs

04.01.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

A: Dynamic (No Measure)

High knee pulls

Quad Pulls

High Kicks

Toe Pulls

Carioca

High Knees

Butt Kicks

Skipping Drills

B: Warm-up (No Measure)

ROXANNE

Metcon

A: Metcon (AMRAP – Rounds and Reps)

15 Minute AMRAP:

Partners

Partner 1: 100m Run

Partner 2:

10 Squats

10 Sit-up

SWITCH

B: Metcon (AMRAP – Rounds and Reps)

10 MINUTE AMRAP

Partner 1: 10 Push-ups

Partner 2: Plank Hold

SWITCH

Partner 1: 100 ft Lunge

Partner 2: Wall Squat

SWITCH

Partner 1: 10 Burpees

Partner 2: Bar Hang

SWITCH

03.31.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Weightlifting

Warm-up (No Measure)

3 Rounds

Row 250m

10 hip extensions

10 GHD sit-up

10 OHS w/ pvc pipe

10 pull-ups

10 push-ups

Deadlift (5-4-3-2-1)

Cool Down

Warm-up (No Measure)

Accumlulate 50 banded good mornings

Accumulate 25 DB weighted sit-ups

03.31.2017

WOD

Sweat Panda Fitness – Pulse Fit

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

15 Box Jumps

15 Wall Ball

15 Sit-ups

15 Push-ups

Warm-up

Warm-up (No Measure)

3 Rounds:

250m Row

10 Air Squats

10 Overhead Press

03.29.2017

WOD

Sweat Panda Fitness – CrossFit

Metcon

Metcon (Time)

For time:

10 Push Press, 205/145 lbs

18 Calorie row

8 Push Press, 205/145 lbs

16 Calorie row

6 Push Press, 205/145 lbs

14 Calorie row

4 Push Press, 205/145 lbs

12 Calorie row

2 Push Press, 205/145 lbs

10 Calorie row

03.27.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

100′ jog

100′ low skip

100′ high skip

50′ right foot hop

50′ left foot hop

100′ side shuffle

25′ spiderman

25′ walking lunge

10 Russian KB swings

10 Kip swings

Metcon

Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

Cool Down

Warm-up (No Measure)

Row / jog / walk 3 minutes

Forearm palms on floor stretch

03.25.2017

WOD

Sweat Panda Fitness – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

For 4 cycles:

AMRAP in 4 mins of:

6 pull-ups

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.

03.23.2017

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Row 250m

10 hip extensions

10 GHD sit-up

10 OHS w/ pvc pipe

10 pull-ups

10 push-ups

Metcon

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71