Category Archives for "WOD"

11/30/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

1 Round:

–:90sec Row or Bike

–10 Bootstrapper

–5-10 Hop Up

–5ea Single Side KB or DB Lunge

–10 Russian Swings

–:30sec Plank Hold

1 Round:

–:90sec Row or Bike

–10ea Lying Leg Swing

–5ea Lying Leg Crossover

–5ea Single Side KB or DB Lunge

–10 Russian Swings

–:30sec Plank Hold

Workout of the Day

A: Front Squat (2)

15 Minutes to find a heavy set of 2

Front Squat Minimal Gear Version:

5 x 5 Tempo DB Squat

:03 sec down and up

Squat Bodyweight Version:

5 x 10 reps Tempo Wall Squat

:03 sec down and up

B: Metcon (Time)

For Time:

30 Cal Row

20 Goblet Squat (70/50)

20 Cal Row

15 Goblet Squat

10 Cal Row

10 Goblet Squat

Goal: Sub 9 min

For Time Scaled Version:

20 Cal Row

15 Goblet Squat (44/26)

15 Cal Row

10 Goblet Squat

10 Cal Row

5 Goblet Squat

Goal: Sub 9 min

For Time Minimal Gear Version:

400 meter Run

20 Goblet Squat (70/50)

300 meter Run

15 Goblet Squat

200 meter Run

10 Goblet Squat

Goal: Sub 9 min

For Time Bodyweight Version:

400 meter Run

50 Air Squat

300 meter Run

40 Air Squat

200 meter Run

30 Air Squat

Goal: Sub 9 min

Accessory/Post Work

Warm-up (No Measure)

Post Work 1x:

–:90sec ea. True Hip Stretch

–2-3min Straddle Stretch

SATURDAY TEAM WOD

WOD

Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Dynamic Warm-Up (No Measure)

10x/Each

Small Arm Circles Front/Back

Big Arm Circles Front/Back

Arms Across the Body

Arms Overhead

Alternating Arms Overhead

Easy Twist Upright Torso

Easy Twist Rounded Back

Twist With Flat back (wide Stance)

Inch Worm Push Up

Alternating Side Lunges

Alternating Spider-Man

Roll Over V-Sit

Lying Leg Crossovers

Metcon

Metcon (Time)

100 Alt. DB Snatch (50/35)

200m Partner Relay

100 Alt. DB Goblet Lateral Lunges

400m Partner Run

100 Alt. DB Goblet Lunges

800m Partner Relay

Cool Down

Warm-up (No Measure)

THE WALK AROUND

11/27/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

2 Rounds:

–:30sec Mountain Climbers

–5ea Samson Lunge (25/15 plate)

–10 Squat w/ Plate Push Away (25/15 plate)

–10 Scap Push Up

–10 Scap Pull Up

–:30sec Bent Knee Hollow Hold

SPECIFIC WARM UP 15-25minutes

Walking Lunge, Pull Up & OH Carry Specific Warm-Up 1x:

–8 Alt. Dumbbell Lunges (in place, light)

–6 Kip Swing

–:20sec ea. Single Arm OH DB Hold (light)

–6 Alt. Dumbbell Walking Lunges (light)

–3 Kip Swing + 1-2 Pull-Ups

–5 Dumbbell Push Press

–:20sec Dumbbell OH Hold

Workout of the Day

Metcon (Time)

For Time:

50 Pull Up

75 meter Dumbbell Walking Lunge Steps (50’s/35’s)

50 Pull Up

75 meter Double KB OH Carry (70’s/53’s)

Goal: Sub 15 min

For Time Scaled Version:

50 Jumping Pull Up OR 30 Body Row

50 meter Dumbbell Walking Lunge Steps (25’s/15’s)

50 Jumping Pull Up OR 30 Body Row

50 meter Double KB OH Carry (35’s/26’s)

For Time Bodyweight Version:

50 Table Row or V-Up

300ft Walking Lunge Steps

50 Table Row or V-Up

100ft Handstand Walk or 10 Wall Walks

Goal: Sub 15 min

Accessory/Post Work

Warm-up (No Measure)

3 Rounds for Quality:

7ea Crossbody Muscle Snatch

:60 sec Hollow Body Plank Hold

10 Plate External Rotation

11/25/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

Bike or Row 3xs:

–:45sec Easy

–:15sec Hard

Dynamic Warm Up 1x: (7min)

SPECIFIC WARM UP 15-25minutes

Turkish Get-Up Specific Warm-Up 1x: (bodyweight)

–Walk your athletes through 2 reps per side only using their body weight on coaches call.

Then 2 reps per side with light weight coaches call.

Deadlift Specific Warm-Up 1x:

–5 Shin to Knee Deadlift

–5 Knee to Mid Thigh Deadlift

–5 Mid Thigh to Full Extension

–5 Deadlifts

Snatch Specific Warm-Up 1x:

–5 Power Snatch (on coach’s call)

Workout of the Day

Dallas 5 (5 Rounds for reps)

5 minutes of:

Burpees

Then, 5 minutes of:

7 deadlifts, 155 lb.

7 box jumps, 24-in. box

Then, 5 minutes of:

Turkish get-ups, 40-lb. dumbbell

Then, 5 minutes of:

7 snatches, 75 lb.

7 push-ups

Then, 5 minutes of:

Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.
On July 7, 2016, a sniper coordinated an ambush on a group of police officers in Dallas, Texas. Dallas 5 commemorates the five officers who lost their lives in the attack.

Dallas Police Officer Patricio “Patrick” Zamarripa, 33, was a member of the force for six years and served active duty with the U.S. Navy for eight years and in the reserves for five. He is survived by his wife, Kristy, and daughter, Lyncoln Rae.

Dallas Police Senior Corporal Lorne Ahrens, 48, was a longtime member of the force. He served with the Los Angeles Police Department for 10 years before moving to Texas and joining the Dallas Police Department in 2002. He is survived by his wife, Katrina, and children, Sorcha and Magnus.

Dallas Police Officer Michael Krol, 40, was an eight-year veteran of the Dallas Police Department and a dedicated member of the Wayne County Sheriff’s Office in Detroit, Michigan, before that. He is survived by numerous friends and family members.

Dallas Police Sergeant Michael Smith, 55, served as a U.S. Army Ranger before joining the police force in 1989. The 27-year veteran of the force is survived by his wife, Heidi, and daughters, Victoria and Caroline.

Dallas Area Rapid Transit Officer Brent Thompson, 43, served in the Marine Corps before joining the Corsicana Police Department and then the Dallas Police. He is survived by his wife, Emily, and many other friends and family members.
To learn more about Dallas 5 click here
Deadlifts (155/105)

Box jumps (24/20)

Turkish get-ups (40/30)

Snatches (75/55)

Metcon (No Measure)

“Dallas 5” Scaled Version:

5 minutes of:

6-8 Burpee on the Min for 5 min

Then, 5 minutes of:

7 deadlifts, (appx. 40% 1RM)

7 box jumps OR Box Step Up, 20/14-in. box

Then, 5 minutes of:

Turkish get-ups, 20/15-lb. dumbbell

Then, 5 minutes of:

7 snatches (appx. 40% 1RM)

7 push-ups (from knees if needed)

Then, 5 minutes of:

Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

Accessory/Post Work

Warm-up (No Measure)

Post Work 1x:

–:90sec per side Banded Hamstring Stretch

–:90sec per side Banded Lying Crossover Stretch

11/24/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

Bike or Row 8xs:

–:20sec Easy

–:10sec Hard

2 Round:

–10 PVC Pass Thru

–10 PVC Lifts

–10 Sumo Inchworm

–:30sec Hollow Body Plank Hold

SPECIFIC WARM UP 15-25minutes

General Toes to Bar Warm Up 2xs:

–10 Pike Compression

–10 Segmented Row

–8 Kip Swing

–3 Kipping Knee Raise + 3 Toes to Bar or Kipping Leg Raise

Kettlebell Specific Warm-Up 1x:

–15 KB Deadlift

–:20sec Single Leg Balance (right)

–:20sec Single Leg Balance (left)

–8 Russian Swings

–:20sec Single Leg Balance w/ T-hold (right)

–:20sec Single Leg Balance w/ T-hold (left)

–8 KB Swing

Workout of the Day

Metcon (Time)

For Time:

21-18-15-12-9-6-3

Toe To Bar

Kettlebell Swing (70/53)

Cash Out:

84 Calorie Bike

Goal: Sub 17 min

For Time Scaled Version:

18-15-12-9-6-3

Knees to Armpit

Russian Swing (53/35)

Cash Out:

62 Calorie Bike

Accessory/Post Work

Warm-up (No Measure)

10-8-6-4-2 For Quality:

Pull-Over

Plate Wraps

11/23/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

2 Round:

–200m Run or Row

–5ea Spiderman + Rotation

–5ea KB or DB Single Side Lunge

–10 Goblet Squat

–50 Single Unders

SPECIFIC WARM UP 15-30minutes

General Barbell Warm Up 1x:

–10 Deadlift

–10 Muscle Clean

–10 Front Squat

–10 Strict Press

Specific Wall Ball Warm Up 1x:

–3 Wall Ball to a low target

–3 Wall Ball to a high target

–3 Wall Ball to workout target

Specific Barbell Warm Up 1x:

–5 Power Clean

–5 Front Squat

–5 Push Press

–5 Thruster

Jump Rope Specific Warm-Up 3xs:

–:20sec ON of Single, Double, Single

–:10sec REST

Thruster Build Up Sets

Workout of the Day

Metcon (Time)

3 Rounds:

7 Thruster (135/95)

400m Run

21 Wall Ball (20/14)

63 Double Under

Goal: Sub 15 min

3 Rounds Scaled Version:

7 Thruster (appx. 60% 1RM)

200m Run

14 Wall Ball (20/14)

63 Double Taps

Accessory/Post Work

Warm-up (No Measure)

Eccentric Bulgarian Split Squat

2 x 6/leg w/ :06 sec lowering

Eccentric Kneeling Heel to Butt

2 x 6 w/ :06 sec lowering

Goblet Squat w/ Band Behind Knees or Tempo Goblet Squat

2 x 6 w/ :03 sec down and up

SATURDAY TEAM WOD

WOD

Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Dynamic Warm-Up (No Measure)

10x/Each

Small Arm Circles Front/Back

Big Arm Circles Front/Back

Arms Across the Body

Arms Overhead

Alternating Arms Overhead

Easy Twist Upright Torso

Easy Twist Rounded Back

Twist With Flat back (wide Stance)

Inch Worm Push Up

Alternating Side Lunges

Alternating Spider-Man

Roll Over V-Sit

Lying Leg Crossovers

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

30 Partner Alternating Burpees

40 Alternating V-Ups*

50 Walking DB Goblet Lunges*

60 Partner Alternating DB Goblet Squats

*Only one athlete can be working at a time.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

LIFT

WOD

Sweat Panda CrossFit FORTUNA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Barbell Warm-Up:

Clean Grip Romanian Deadlift x5

Clean Pull x5

Front Squat x5

Hang Clean & Press x5

Squat Clean & Push Jerk x5

Squat Clean & Split Jerk x5

Burgener Clean Warm-Up (No Measure)

Dip and Shrug (Speed Through the Middle)

Elbows High and Outside (Keep the Bar Close)

Muscle Clean (Strong Turnover)

Tall Power Clean 2″ (Pull Under-speed)

Tall Power Clean 4″ (Pull Under)

Tall Power Clean Parallel (Pull Under)

Tall Clean (Pull Under)

Strength

Big Clean Complex (Weight)

5 Rounds

1 round =

*High Hang Squat Clean + Hang Squat Clean + Full Squat Clean + Push Press,

*High Hang Squat Clean + Hang Squat Clean + Full Squat Clean + Push Jerk,

*High Hang Squat Clean + Hang Squat Clean + Full Squat Clean + Split Jerk

Notes: Hold onto the bar the entire time, if you do drop it can only happen from overhead and get on the bar right when the bar stops bouncing. Rest as needed between each round

Cool Down

Warm-up (No Measure)

Athlete Cool Down

11/20/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Jump Rope 6xs:

–:20sec ON

–:10sec OFF

(any variation)

2 Round:

–10 Sumo Inchworm

–10ea High Plank to Calf Stretch

–5ea Kneeling Shoulder Taps

–10 Romanian Deadlift

–5 Muscle Clean

–10 Alt. Front Rack Lunges

SPECIFIC WARM UP 15-30minutes

Muscle Up Skill 1-2xs:

–8 Ring Swing or Kip Swing

–3 Kneeling Muscle-Up Transition

–1 Muscle Up or Variation

Front Squat Specific Warm-Up 1x:

–5 Front Squat (on coach’s call)

–5 Front Squat (at athletes own pace)

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

5 Rounds on the 4 min:

11 Box Jump Over (24/20)

9 Bar Facing Burpee

7 Front Squat (135/95)

5 Muscle Up

5 Rounds on the 4 min Scaled Version:

9 Box Jump Over (24/20)

7 Bar Facing Burpee

5 Front Squat (appx. 50% 1RM)

3 Low Ring Transition + Jumping Ring Dip

Accessory/Post Work

Warm-up (No Measure)

Post Work 1x:

–2 min Forward Fold

–2 min Straddle Stretch

–1 min Underhand PVC Stretch

11/19/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

–30 Plyo Skier

–50ft Single Arm OH KB or DB Carry (right) or :20sec Hold

–50ft Single Arm OH KB or DB Carry (left) or :20sec Hold

–:30sec Plank Ups

SPECIFIC WARM UP 15-30minutes

Dumbbell Warm Up 1x 5reps per side (light DB):

–DB Deadlift

–DB Swing

–DB Suitcase Lunge

–Single Side DB Squat

–DB Strict Press or Push Press

–DB OH Lunges

//Do one side before switching to the next.//

Workout Prime 1x:

–3 DB Snatch (right)

–3 DB OHS (right)

–5 Sit Up Variation

–3 DB Snatch (left)

–3 DB OHS (left)

–21 Double Under or Single Unders

–3 Suitcase Lunge (right)

–3 DB Single Arm Push Press (right)

–5 Sit Up Variation

–3 Suitcase Lunge (left)

–3 DB Single Arm Push Press (left)

–21 Double Under or Single Unders

//Use this to teach your athletes but to also get them dialed on the flow of the workout.//

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min:

7 DB Snatch (right) (50/35)

7 DB OHS (right)

14 Straight Leg Sit-Up

7 DB Snatch (left)

7 DB OHS (left)

21 Double Under

7 Suitcase Lunge (right leg only)

7 Single Arm Push Press (right)

14 Straight Leg Sit-Up

7 Suitcase Lunge (left leg only)

7 Single Arm Push Press (left)

21 Double Under

AMRAP 15 min Scaled Version:

7 DB Snatch (right) (35/20)

7 DB OHS (right)

14 Straight Leg Sit-Up

7 DB Snatch (left

7 DB OHS (left)

50 Single Under

7 Suitcase Lunge (right leg only)

7 Single Arm Push Press (right)

14 Straight Leg Sit-Up

7 Suitcase Lunge (left leg only)

7 Single Arm Push Press (left)

50 Single Under

Accessory/Post Work

Warm-up (No Measure)

4 Rounds:

:20 sec KB Farmers Hold

:20 sec Double KB Front Rack Hold

:20 sec Double KB OH Hold

-Rest :30 sec between rounds OR see if you can go unbroken