Category Archives for "WOD"

10/06/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row 3xs:

–:50sec Easy

–:10sec Hard

1 Round:

–10ea Lying Leg Swing

–10ea Lying Leg Crossover

–5 Roll Over V Sit

–10ea Thoracic Rotation

2 Rounds:

–6-8ea Single Arm KB Swing(light)

–20 Plank Shoulder Taps w/ a:01sec pause at the top of each rep

–:20sec Side Plank Hold

Specific Russian Swing Warm Up 1x:

–8 Russian Swing

1min Single Under Variations

–4ea Side Single Arm KB Push Press

1min Single Under Variations

Turkish Sit Up Specific Warm-Up 1x:

–3ea Side Turkish Sit Up (go on coach’s call)

WOD

Metcon (No Measure)

Easy EMOM 18 min:

Min 1: 12 Russian Swing (70/53)

Min 2: 7 Single Arm KB Push Press/side (53/35)

Min 3: 5 Turkish Sit-Up/side (53/35)

-After finishing each movement perform a steady pace of single unders till the next minute.

Accessory/Post Work

Warm-up (No Measure)

3 Rounds:

100′ Farmers Carry

100′ Double KB Front Rack Carry

100′ Double KB OH Carry

10/05/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Specific Warm Up 1x:

–5ea Cossack Squat (bodyweight)

–10 Band Pull Aparts

–10 Banded Good Morning (or Hip Extension if using)

–10 Alt. Goblet Reverse Lunge (light KB or DB)

–5 Dumbbell Pullover (light DB)

WOD

Metcon (No Measure)

Flow Workout:

Bike, Row, or Run 40 min

-Every 10 min complete the following.

–10 Cossack Squat

–10 Band Pull Apart

–15 Band Good Morning OR Hip Extension

–10 Goblet Hold Reverse Lunge

–10 DB Pull Over

Use light/recovery weight for all movements and keep them at bodyweight if needed.

Accessory/Post Work

Warm-up (No Measure)

Post Work 1x:

–2min Foam Roll Mid, Upper & Lower Back

–2min ea. Side Foam Roll Quads & IT Bands

SATURDAY TEAM WOD

WOD

Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Dynamic Warm-Up (No Measure)

High knee pulls

High Knees

Quad Pulls

Toy Soldiers

Carioca

Shuffle

Butt Kicks

Skip for Height

Skip for Distance

Metcon

Metcon (Time)

4 Rounds

40 KB Goblet Squats (53/35)

50 KB Swings

40 KB Sumo Deadlift High Pulls

Split the work anyway you want. One partner working at a time. 200m Partner Run after completing each Round.

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

Strength

Clean and Jerk (10×1)

10 rounds, every 90 seconds, perform 1x Squat Clean + 1x Jerk.

Start at a moderate weight and increase the weight each round so the last set is a max for the day.

Cool Down

Warm-up (No Measure)

Athlete Cool Down

10/2/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

-400m Jog

*Trail run

Animal Crawls 1x:

–50ft Inchworm + Push Up

–50ft Spiderman Crawl

–50ft Bear Crawl

–50ft Backwards Bear Crawl

–50ft Forward Crab Walk

–50ft Backwards Crab Walk

–50ft Duck Walk

SPECIFIC WARM UP 15-22minutes

–Rower if needed.

Running Prime 1xs:

–20ea Figure Four

–:20sec Run In Place

–100m Steady Jog

Rowing Prime 1xs:

–10 Pull Using Just Legs

–10 Pulls Using Legs + Opening Hip

–10 Pulls Legs + Hip + Pull

–100m Steady Row

WOD

5k Run (Time)

Max Effort 5k Run
Option #1

5k Row (Time)

Max Effort 5k Row
Option #2

Accessory/Post Work

Warm-up (No Measure)

Post Work 1x:

-:90sec ea. Banded Hamstring Stretch

-:90sec ea. Banded Lying Crossover Stretch

-:90sec ea. Pigeon Stretch

10/1/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

–Bike or Rower

–Barbell

Bike or Row 1x:

–:90sec (moderate pace)

1x:

–5 Bomber

–5ea Sky Reach

–10 Front Squat

–10 Muscle Clean

–10 Reverse Grip Press

Bike or Row 1x:

–:90sec (hard pace)

1x:

–5ea Spiderman Lunge + Rotation

–5 Inchworm + Push Up

–5-10 Front Squat

–5-10 Muscle Clean

–5-10 Reverse Grip Press

Thruster Build Up

WOD

Metcon (Time)

For Time:

-30 Thruster (185/135)

Goal: Sub 8 min

*Compare to 07/29/20

For Time Scaled Version:

-30 Thruster (115/75)

Goal: Sub 8 min

*Compare to 07/29/20

Metcon (Time)

For Time:

-30 Thruster (185/135)

Goal: Sub 8 min

*Compare to 07/29/20

For Time Scaled Version:

-30 Thruster (115/75)

Goal: Sub 8 min

*Compare to 07/29/20

Accessory/Post Work

Warm-up (No Measure)

3 Rounds for Quality:

12 Cossack Squat (6/side)

12 Single Arm DB Row/side

12 Banded Close Grip Push Up

12 Russian Twist

-Rest as needed between each round

09/30/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

–Bike or rower.

–Barbell

–Pull up bar space or set of rings

Bike or Row 3min:

–At the top of each min through a :15sec burst to increase heart rate

1x:

–10ea Lying Leg Swing

–10ea Lying Leg Crossover

–5 Roll Over V Sit

–5ea High Knee Tuck + Lunge & Twist

2xs:

–10 Straight Leg Sit Up

–10 Romanian Deadlift

–10 Bent Over Row

–3 Strict Pull Up or 6 Ring Row

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

– 12 T2B

– 6 Deadlift (225/155)

– 7 Strict Pull Ups

Goal: 6+ Rounds

*Compare to 07/28/20

AMRAP 12 min Scaled Version:

–12 Lying Leg Raise

–6 Deadlift (155/105)

–7 Pull Up Progressions

Goal: 6+ Rounds

*Compare to 07/28/20

Accessory/Post Work

Warm-up (No Measure)

Tabata This:

8 Rounds of :20 sec of work and :10 sec of rest of each movement

-KB Front Rack Hold

-KB Suitcase Hold (right)

-KB Suitcase Hold (left)

09/29/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

–Jump Rope

–Medball

Jump Rope (any variation) 4xs:

–:20sec ON

–:10sec OFF

1x:

–10 Sumo Inchworm

–10 Medball Deadlift

–5 Medball Squats

–10 Alt. Medball Reverse Lunge

–3ea Stagger Push Up

15-25minutes

–Jump Rope

–Med Ball

–Box

Chipper General Warm-Up Blend 1x:

–4xs :10sec ON :10sec OFF Double Under or Practice

–8 Wall Ball to a low target

–5 Box Jump (step down)

–6 Wall Ball to a high target

–3-5 Burpees

WOD

Metcon (Time)

3 Rounds For Time:

-50 Double Under

-40 Wall Ball (20/14)

-30 Box Jump Over (24/20)

-20 Burpee

Goal: Sub 21 min

*Compare to 07/27/20

3 Rounds For Time Scaled Version:

-50 Single Under

-30 Wall Ball (14/10)

-20 Box Jump Over (20/14)

-10 Burpee

Goal: Sub 21 min

*Compare to 07/27/20

Accessory/Post Work

Warm-up (No Measure)

Accumulate the following:

50 Box Hamstring Curl

50 Bent Over Fly

50 Scap Push Up

50 Plate External Rotation

STRENGTH WOD

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-13minutes

1 Round:

–10 Bootstrapper

–10ea Sky Reach

–10ea Alt. Plank Shoulder Taps w/ a :01sec pause at the top of each rep

–15 Scap Push Up

–5 Push Ups

–8 Tempo Air Squat (tempo is :03sec down & up)

1 Round:

–5ea Spiderman + Rotation

–10ea Knee Push Away

–10ea Alt. Plank Shoulder Taps w/ a :01sec pause at the top of each rep

–10 Alt. Barbell Back Rack Reverse Lunges

–10 Narrow Stance Back Squat

–10 Good Morning

Strength

A: Back Squat (1)

20 Minutes to find a 1 Rep Max

B: Shoulder Press (1)

15 Minutes to find a 1 Rep Max.

Accessory/Post Work

Warm-up (No Measure)

2xs:

-6ea Bulgarian Split Squat + Rockback

1x:

–2min per side Foam Roll Quads

LIFT

WOD

Sweat Panda CrossFit FORTUNA – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

2x

10 PVC Pass Thru

10each PVC Around the Word

10 PVC Rotations

10 PVC Good Mornings

1x

250m Row

10 Barbell Behind the Neck Push Press

10 Barbell Push Press

10 Barbell Front Squat

250m Row

10 Barbell Thruster

10 Barbell Kang Squat

Then:

Barbell Only Bear Complex x7

Strength

Bear Complex (7-7-7-7-7)

Power Clean
Front Squat
Push Press
Back Squat
Second Push Press
EVERY 5 MINUTES PERFORM 7 CYCLES.

*You can link the movements together to perform a squat clean + thruster + back squat + thruster, but you must perform the 7 cycles without letting the barbell rest on the ground. Resting in the back rack, hang, front rack position are all acceptable. Work up to a max in the 5 rounds.

Cool Down

Warm-up (No Measure)

Athlete Cool Down