Category Archives for "WOD"

Sep 26

SATURDAY TEAM WOD

WOD

Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Warm-Up

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 21 minutes

From 0:00-3:00, perform:

200 meter Run (together)

Max Push-Ups

From 4:00-8:00, perform:

200 meter Run (together)

Max Air Squats

From 9:00-14:00, perform:

200 meter Run (together)

Max Heavy KB Swings

From 15:00-21:00, perform:

200 meter RELAY

In the remaining time, AMRAP of:

8 Alt. Jumping Lunges

6 Jumping Air Squats

4 Burpees

(partners alternating full rounds)

Partners will attempt to accumulate as many Reps as possible (last AMRAP, full rounds count as a 1 rep). One partner working at a time except as noted.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

Sep 25

09/25/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

1x:

-:90sec Bike or Row

-6ea Spiderman + Rotation

-6ea Kneeling Shoulder Taps

-6 No Push Up Burpee

-:30sec Plank

-:20sec Side Plank (right)

-:20sec Side Plank (left)

1x:

-:90sec Bike or Row (a bit faster)

-6ea High Knee Tuck + Lunge & Rotate

-6 No Push Up Burpee

-:30sec Plank

-:20sec Side Plank + Rotation (right)

-:20sec Side Plank + Rotation (left)

SPECIFIC WARM UP 15-25minutes

Bike or Rower Prime 1x:

-:20sec Easy Pace

-:20sec Moderate Pace

-:20sec Hard Pace

Reverse Lunge & Burpee Specific Warm Up 1x:

-6 Alt. Bodyweight Reverse Lunges

-3 Burpees

-6 Alt Goblet Reverse Lunges (light)

-3 Burpees

Workout Prime 1x:

–:20sec Hard Bike

–5 Burpees

–3ea Alt. Goblet Reverse Lunge @ workout weight

WOD

Metcon (Time)

2 Rounds For Time:

-50/45 Cal Bike

-40 Burpee

-30 Alternating Goblet Reverse Lunge (53/35)

Goal: Sub 18 min

2 Rounds For Time Scaled Version:

-35/30 Cal Bike

-30 No Push Up Burpee

-25 Alternating Goblet Reverse Lunge (35/25)

Goal: Sub 18 min

70/63 Row or 50/43 (scaled)

800m Run

Accessory/Post Work

Warm-up (No Measure)

Post Work 1x:

-1min ea. True Hip Stretch

-1min ea. Pigeon Stretch

Sep 24

09/24/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

1x:

-1min Single Unders

-10ea Lying Leg Swing

-5ea Lying Leg Crossover

-5ea Alt. Single Leg Box Step Up

-5 Hand Release Push Up

-5 Wall Squat

-3 Kip Swing + 1-2 Pull Ups or Jumping Pull Up

1x:

-1min Single Unders

-10ea Hamstring Sweep

-5 Box Jumps (step down)

-5 Box Handstand Push Up

-5 Wall Squats

-3 Kip Swing + 1-2 Pull Ups Jumping Pull Up

SPECIFIC WARM UP 15-25minutes

Run through each movement.

Deadlift Build Up Sets

WOD

Nutts (Time)

10 Handstand Push-ups

15 Deadlifts, 250#

25 Box Jumps, 30″

50 Pull-ups

100 Wall-Ball Shots, 20#

200 Double-Unders

400m Run with a 45# Plate
In honor of Lieutenant Andrew Richard Nuttall, 30, stationed in Edmonton, AB died on December 23, 2009.
To learn more about Nutts click here
250#/175#

30″/30″

20#/14#

45#/45#

Metcon (No Measure)

NUTTS FITNESS Version For Time:

-10 Pike Push Up

-15 Deadlifts (185/125)

-25 Box Jumps OR Box Step Up (24/20)

-35 Ring Row

-60 Wall Balls (14/10)

-200 Singles

-Plate Run (25/15)

Goal: Sub 25 min

Accessory/Post Work

Warm-up (No Measure)

Post Work 3xs:

-:20sec ea. 3-Way Hip Stretch

Sep 23

STRENGTH WOD

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15 MIN

Warm Up 1x:

–Play Flower By Moby. Move along with the song doing air squats. When the song calls down, athletes will go down into their squat keeping an active position they will hold there until the song calls up, and then athletes will come up out of the squat.

2 Rounds:

-5 Sumo Inchworm

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

-:15sec Reverse Grip Hang

General Barbell Warm Up 1x:

-10 Romanian Deadlift

-10 Deadlift

-5-10 Good Morning

-5-10 Kang Squat

Specific Barbell Row Warm Up 1x:

-10 Barbell Row (on coach’s call)

Strength

A: Barbell Row (5-5-5-5-5)

B: Single Arm Dumbell Press (7-7-7-7-7)

Use KB if needed.

Accessory/Post Work

Warm-up (No Measure)

Accumulate the following in any order

–75 Banded Squat

–50 Behind the Neck Banded Press

–75 Banded Good Morning

–50 Band Pull Apart

–:60 sec side plank (right)

–:60 sec side plank (left)

Sep 22

09/22/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Warm-Up 1x:

-:30sec Jumping Jacks

-10ea Walking High Kick

-10ea Walking Quad Stretch

-:30sec Forward Jumping Jacks

-10ea Walking Samson Lunge

-10ea Reverse Lunge to Opposite Heel Touch

-:30sec Jumping Jacks

-5 Inchworm + Push Up

-5ea Spiderman

SPECIFIC WARM UP 15-25minutes

Rowing Specific Warm Up 2xs:

-10 Pull Using Just Legs

-10 Pulls Using Legs + Opening Hip

-10 Pulls Legs + Hip + Pull

-Rest 1min-:30sec

Workout Prime 1x:

-10/8 Row as hard as possible

-Rest 1min

-10/8 as hard as possible

WOD

Metcon (AMRAP – Rounds)

EMOM 20 min:

Min 1: Row 20/17 Cal

Min 2: Rest

EMOM 20 min Scaled Version:

Min 1: Row 15/13 Cal

Min 2: Rest

Accessory/Post Work

Warm-up (No Measure)

AMRAP 7 min:

2-4-6-8….

Diamond Push-Up

Bicep Curl

Weighted Sit Up

-The athlete chooses the weight on each movement. It should be something you can confidently do a set of 10-15 reps with.

Sep 21

09/21/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row 6xs:

-:20sec Easy

-:10sec Hard

1x:

-5 Inchworm + Push Up

-10 Straight Leg Sit Up

-10ea PVC Pass Thru

-10ea PVC Around The World

-5 Rocket Jumps

1x:

-5ea Hip Touches

-10 Hollow To Tuck

-10 PVC Good Morning

-5ea PVC Rotations

-5 Rocket Jumps

General Barbell Warm Up 1xs:

-5 Snatch Deadlift

-5 Muscle Snatch

-5 Snatch Push Press

-5 Snatch Balance to Power Position

T2B Warm Up 1x:

-6 Kip Swing

-4 Kipping Knee Raise

-3 Kipping Knee Raise + 2 T2B or best effort

WOD

Metcon (Time)

18-15-12-9-6-3 For Time:

-Power Snatch (75/55)

-T2B

Goal: Sub 14 min

18-15-12-9-6-3 For Time Scaled Version:

-Power Snatch (55/35)

-Hanging Knee Raise OR Straight Leg Sit Up

Goal: Sub 14 min

Accessory/Post Work

Warm-up (No Measure)

3 Rounds for Quality:

5ea Plate Wraps

50′ Single Arm Farmers Carry (right)

10 Standing Teapot (right)

50′ Single Arm Farmers Carry (left)

10 Standing Teapot (left)

Sep 19

SATURDAY TEAM WOD

WOD

Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Dynamic Warm-Up

Metcon

Metcon (Time)

50 Air Squats

50 Jumping Jacks

50 Push-Ups

50 Jumping Jacks

200m Relay

50 Lunges

50 Jumping Jacks

50 Burpees

50 Jumping Jacks

200m Relay

50 Mountain Climbers (L+R)

50 Jumping Jacks

50 Mountain Climbers (L+R)

50 Jumping Jacks

200m Relay

50 Burpees

50 Jumping Jacks

50 Lunges

50 Jumping Jacks

200m Relay

50 Push-Ups

50 Jumping Jacks

50 Air Squats

50 Jumping Jacks
Jumping jacks are done together, all other work is one partner working at a time. 200m Relay: each partner does 200 separately before next round can start.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

FREE ROLL

Sep 19

09/19/2020

WOD

Sweat Panda CrossFit FORTUNA – CrossFit

Warm-up

Warm-up (No Measure)

Athlete Warm-Up

WOD

Metcon (Weight)

Strength:

1) 10 rounds – Every 90 seconds, perform:

-2x muscle clean (Work up to a max double)

2) In 10 minutes, work up to a heavy 1x power clean + 1x push jerk

3) Complete 5 rounds for max reps of:

-30 second max rep clean and jerk (50% of above)

-30 seconds rest

Accessory/Post Work

Warm-up (No Measure)

Athlete Cool Down

Sep 18

STRENGTH WOD

WOD

Sweat Panda CrossFit FORTUNA, 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

Warm-up (No Measure)

Lower Body Warm-Up 2xs:

–8 Goblet Squat

–4ea Goblet Reverse Lunge

–1min Alt. Deadbug

SPECIFIC WARM UP 20-30minutes

Empty Barbell Warm Up 1x:

–10 Tempo Back Squat

Strength

Back Squat (5-3-1-1-1)

Cool Down

Warm-up (No Measure)

3 Rounds:

–6ea Single-Leg Reverse Lunge

–12 Russian KB Swing

–10ea Side Standing Teapot

Sep 17

09/17/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-20minutes

5 Rounds:

–100m Rowling

//Rowling is trying to get the rower to land perfectly on 100m. For every meter you are under or over 100m you will do a 1 Plank Ups penalty. For example, if you row 105m you will do 5 plank ups. Run through this 5xs.

1 Round:

–10 Sumo Inchworm

–5ea Prone Lying Leg Crossover

–20 Glute Bridge w/ a:01 sec pause at the top

–5 Push Ups

–5 Vertical Jump to a 6″” Target

1 Round:

–10ea Single Leg Balance w/ T-hold

–5ea Lying Leg Crossover

–20 Glute Bridge w/ a:01 sec pause at the top

–5 Clapping Push Up

–5 Vertical Jump to a 6″” Target

WOD

Accessory/Post Work

Metcon (AMRAP – Reps)

PERFOMANCE

AMRAP 7min:

-Max Rep Burpee to 6″ target

(or on to two 45# plates with hands straight overhead if no space)

FITNESS

EMOM 7min:

-7-10 Burpees

Warm-up (No Measure)

3 Rounds:

— :30sec Banded Plank

— :30sec Wall Sit

— 10 Lateral Raise

— 10 45 Degree Raise

— 10 Front Raise

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