Category Archives for "WOD"

09/16/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-18minutes

1 Round:

–200m Jog or Row

–10ea Hamstring Sweep

–5ea Single Arm KB Swing

–5ea Single Arm KB Push Press

–30 High Knees

–30 Buttkickers

1 Round:

–200m Jog or Row

–5ea High Knee Tuck + Lunge & Rotate

–5ea Single Arm KB Swing

–5ea Single Arm KB Push Press

–30 High Knees

–30 Buttkickers

SPECIFIC WARM UP 18-30minutes

KB Snatch Progression 1x:

–5ea Single Arm KB Swing

–5ea Side Pull Back

–3ea Side KB Snatch

WOD

Metcon (Time)

PERFORMANCE

4 Rounds For Time:

-Run 400 meters

-10 KB Snatch (right) (53/35)

-10 KB Snatch (left)

Goal: Sub 15 min

FITNESS

4 Rounds For Time:

-Run 400 meters

-10 Hang DB Snatch (right) (35/25)

-10 Hang DB Snatch (left)

Goal: Sub 15 min

Accessory/Post Work

Warm-up (No Measure)

ACCESSORY/POST WORK 50-60minutes

Midline:

Accumulate 2 min in a Hanging L-Sit or Knee Raise:

-Each time you break complete a :20 sec Handstand Hold

09/15/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

2 Rounds:

–1min Bike or Row (increase pace with each round)

–15 Band Pull Aparts

–10 Scap Pull Up

–5ea Samson Lunge

–:30sec Plank Hold

SPECIFIC WARM UP 15-28minutes

Pull Up Specific Warm-Up & FR Lunge Blend 1xs:

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

–5ea Elbow Rotations

–5 Front Squats

–5ea Alt. Front Rack Lunges

Cal Bike or Row Specific Warm-Up 1x:

–AMRAP :50sec Bike Cals @ a moderate to hard pace.

WOD

Metcon (AMRAP – Rounds)

PERFORMANCE

EMOM 15min:

Min 1: 20/17 Cal Bike

Min 2: 15 Pull Up

Min 3: 10 Alternating Front Rack Lunge (135/95)

Row: 29/24, Run:200

FITNESS

EMOM 15min:

Min 1: 14/11

Min 2: 10 Ring or Bar Body Row

Min 3: 10 Alternating Front Rack Goblet Lunge (53/35)

Row: 20/15, Run:200

Accessory/Post Work

Warm-up (No Measure)

3 Rounds for Quality:

–10ea Side Kneeling Landmine Press

–10ea Side Landmine Rotation

–:20sec ea. Side Bird Dog

09/14/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-18minutes

3xs

:20sec ON

:10sec OFF:

–Any Jump Rope Variation

1x:

–10 Bootstrapper

–5ea Single Leg Deadlift

–5ea Single Arm KB or DB Press

–10 Russian Swings

–10 Straight Leg Sit Up

1x:

–10ea Lying Leg Swing

–5ea Lying Leg Crossover

–5ea Single Arm KB or DB Press

–10 Russian Swings

–10 Straight Leg Sit-Up

SPECIFIC WARM UP 18-30minutes

T2B Specific Warm-Up 1x:

–:15sec Hollow Hold

–:15sec Arch Hold

–8 Kip Swing

–:15sec Hollow Hold

–:15sec Arch Hold

–6 Kipping Knee Raise

–:15sec Hollow Hold

–:15sec Arch Hold

–4 Kipping Leg Raise

Barbell Warm Up 1x:

–12 Barbell Deadlift

–9 Barbell Hang Power Clean

–6 Barbell Push Jerk

WOD

Metcon (Time)

PERFORMANCE

5 Rounds For Time:

-25 Double Under

-12 Deadlift (155/105)

-5 T2B

-25 Double Under

-9 Hang Power Clean (155/105)

-5 T2B

-25 Double Under

-6 Push Jerk (155/105)

-5 T2B

Goal Time: Sub 21 min

FITNESS

5 Rounds For Time

-25 Single Under

-12 Deadlift (105/75)

-5 Kipping Knee Raise

-25 Single Under

-9 Hang Power Clean (105/75)

-5 Kipping Knee Raise

-25 Single Under

-6 Push Jerk (105/75)

-5 Kipping Knee Raise

Goal Time: Sub 21 min

Accessory/Post Work

Warm-up (No Measure)

Post Work 1x:

–10ea Lying Thoracic Rotation

–:30sec ea. Thread the Kneedle

–1min Childs Pose

09/12/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Athlete Warm-Up

WOD

Metcon (Weight)

Strength:

1) Power clean: 65%x 5 reps, 75%x 5 reps, 85%x 5+ reps (Last set if for max reps)

2) 5 rounds – Complete as many reps as possible of:

-30 seconds max rep power clean (155#/105#)

-30 seconds rest

*Decrease the weight each rounds, as follows: Round 2 = 135#/95#, round 3 = 115#/85#, round 4 = 95#/65#, round 5 = 75#/55#.

Accessory/Post Work

Warm-up (No Measure)

Athlete Cool Down

09/11/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

Row or Bike 6xs:

–:20sec Easy

–:10sec Hard

1x:

–:30sec Lateral Hops

–5 Inchworm + Push Up

–5ea Sky Reach

–5 Snatch Deadlift

–5 Muscle Snatch

–5 Snatch Press or Push Press

1x:

–:30sec Forward & Back Hops

–10ea Crab Walk (forward)

–10ea Crab Walk (backwards)

–5 Snatch Deadlift

–5 Muscle Snatch

–5 Snatch Press or Push Press

SPECIFIC WARM UP 15-25minutes

Specific Barbell Warm Up 1x:

–3 Power Snatch Balance

–3 High Hang Power Snatch

–3 Hang Power Snatch

–3 Power Snatch

Box Jump Over & Cal Row Specific Warm Up 1x:

–5 Box Jump to a step down

–:20sec Hard Row

–3 Box Jump Over

–:20sec Hard Row

WOD

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE

AMRAP 9min:

–11 Snatch (135/95)

–20 Box Jump Over (24/20)

–10 Cal Row

Goal: 4 Rounds

FITNESS

AMRAP 9min:

–11 Snatch (95/65)

–20 Box Jump Over (24/20)

–10 Cal Row

Accessory/Post Work

Warm-up (No Measure)

45-60minutes

Carries/Holds:

3 Rounds:

-:30-:45 sec Banded Plank

–100′ Double KB Front Rack Carry

–15 weighted sit ups

//Rest 2 min between rounds//

09/10/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

1x:

–200m Jog

1x:

–5ea Samson Lunge

–5-10 Bootstrapper

–8 Goblet Squat

–4ea Goblet Reverse Lunge

–30 High Knees + Jog Out

–30 Buttkickers + Jog Out

1x:

–5ea Kneeling Shoulder Taps

–:30sec Childs Pose

–8 Goblet Squat

–4ea Goblet Reverse Lunge

–30 High Knees + Jog Out

–30 Buttkickers + Jog Out

SPECIFIC WARM UP 15-25minutes

Specific Pull Up/ BB Thruster Warm Up 1x:

–2xs 3 Kip Swing + 1-2 Pull Ups

–5-10 Front Squat

–5-10 Push Press

WOD

Holbrook (10 Rounds for time)

10 Rounds each for time:

5 Thrusters, 115#

10 Pull-ups

100m Sprint

Rest 1-Minute
In honor of U.S. Army Captain Jason Holbrook, 28, of Burnet, Texas, was killed on July 29th, 2010
To learn more about Holbrook click here
PERF:(115/80)

FIT: (85/55)

125 row/ 7 cal bike

Accessory/Post Work

Warm-up (No Measure)

45-60minutes

Tabata This:

4 Rounds of :20 sec of work and :10 sec of rest

–Bird Dog (right)

–Bird Dog (left)

–Barbell Hold Overhead

09/09/2020

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

1x:

–5ea Spiderman Lunge + Rotation

–3 Inchworm + Push Up

–5 Hang Muscle Clean

–10 Barbell Bent Over Row

–5 Strict Press

–10 Barbell Good Morning

SPECIFIC WARM UP 15-25minutes

General Barbell Warm Up 1x:

–5 Front Squats

–3 High Hang Clean

–3 Hang Clean

–3 Clean

OH General Barbell Warm Up 1x:

–3 Push Press

–3 Push Jerk

–3 Split Jerks

Specific Barbell Warm Up 1x:

–1 High Hang Clean

–1 Hang Clean

–1 Full Clean

–1 Push Press

–1 High Hang Clean

–1 Hang Clean

–1 Full Clean

–1 Push Jerk

–1 High Hang Clean

–1 Hang Clean

–1 Full Clean

–1 Split Jerk

WOD

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
Try and build weight every round.

Accessory/Post Work

Warm-up (No Measure)

3 Rounds:

–Plank To Wall Support x 10

–Starfish Plank x :15 sec/side

09/08/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

GENERAL WARM UP 5-15minutes

1x:

–1min Bike or Row

–5-10 Sumo Inchworm

–8 Alt. Samson Lunge

–8ea Single Arm KB Swing

–:20sec Dead Hang

–15 Scap Pull Up

1x:

–1min Bike or Row (faster)

–10 T-Push Up

–8 Lunge, Lunge, Squat

–8ea Single Arm KB Swing

–8 Kip Swing

SPECIFIC WARM UP 15-25minutes

Swing, Burpee Over KB, Goblet Lunge & Squat Specific Warm Up Blend 1x:

–6 KB Swing

–3 Burpees

–3 Goblet Lunge Right/ Left + Squat

–3 Burpees Over KB

T2B & SA Push Press Specific Warm Up Blend 1x:

–6 Kipping Knee Raise

–3ea KB SA Push Press (right)

–3ea KB Push Press (left)

–3 T2B or Variation

WOD

Metcon (Time)

PERFORMANCE

2 Rounds For Time:

–30 Swing (70/53)

–30 Burpee Over Kettlebell

–15 Goblet Lunge Right/Left + Squat

–30 T2B

–30 Single Arm Push Press (right)

–30 Single Arm Push Press (left)

*Sub 25 min

FITNESS

2 Rounds For Time :

–20 Swing (53/35)

–20 Burpee Over Kettlebell

–15 Goblet Lunge Right/Left + Squat

–20 Kipping Knee Raise

–20 Single Arm Push Press (right)

–20 Single Arm Push Press (left)

Accessory/Post Work

Warm-up (No Measure)

“Easy” AMRAP 6 min

–8 Banded Squat

–10 Banded Bicep Curl

–12 Banded Tricep Extension

*Add 2 reps to each round you complete and keep your pace reasonable focusing on the quality of movement

09/05/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

400m Run, then:

2x

9 push-up

9 Cossack squat (each side)

9 Roll Over V-Sit

9 Jumping Squats

9 Tempo Air squat

18 High Knees

18 Butt kickers

10 Kneeling Shoulder Taps

Metcon

Metcon (Time)

For Time (with a Partner)

400 meter Medicine Ball Run (20/14)

40 Burpees

40 Jumping Lunges

40 Air Squats

40 Mountain Climbers (L/R=1)

4 minute Plank Hold

400 meter Medicine Ball Run (20/14 lb)

One person works while the other partner holds a medicine ball overhead. If the ball touches the ground, then both athletes must perform 10 Burpees.

With a running clock, as fast as possible perform the prescribed work in the order written with a partner. Both athletes will do the 400-meter Run together with a Medicine Ball, alternating the carry as needed.

Score is the time on the clock when the last 400-meter Run is completed.

Cool Down

Warm-up (No Measure)

400m Easy Jog

THE WALK AROUND

09/04/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

1x:

–200m Jog

–5ea Spiderman Lunge + Rotation

–5ea KB Lateral Lunge

–5ea Knee Push Away

–10 KB Swing

–1min Max Single Unders

–200m Jog

General Barbell Warm Up 1x:

–5 Romanian Deadlift

–5 Bent Over Row

–5 Muscle Clean

–5 Strict Press

–5 Good Morning

–5 Back Squat (on coach’s call)

Specific Strict HSPU Warm-Up 2xs:

–:10sec Wall Facing Handstand Hold

–3 Handstand Push Up Negatives

–2-3 Strict Handstand Push-Ups or Variation

WOD

Metcon (No Measure)

PERFORMANCE

3 Rounds on the 4 min:

–Run 400 meters

–10 Back Squat (135/95)

*Immediately Into the next 3 Rounder

3 Rounds on the 4 min

–Row 500 meters

–10 Strict HSPU

FITNESS

3 Rounds on the 4 min:

–Run 400 meters

–10 Back Squat (95/65)

*Immediately Into the next 3 Rounder

3 Rounds on the 4 min

–Row 500 meters

–10 “Z” Press

500m Row=400m Run= .75 Miles Bike

Accessory/Post Work

Warm-up (No Measure)

Accumulate the following:

–50 Abmat Sit-Up

–50 Hip Bridges

–3 min in Wall Sit