Category Archives for "WOD"

Sep 03

09/03/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Tabata Plate Plyo Warm-Up:

–:20sec Work

–:10sec Rest

3xs:

–5 Inchworm + Push Up

–10 Ring Row

–15 Air Squats

PERFORMANCE

Metcon (Time)

4 rounds for quality of:

3 Box Jumps (high)

10 Banded Push-ups

10 Jumping Squats

10 Banded Barbell Rows, pick load

10 V-ups

20 Row Calories

Box Jumps- high

Jumping Squats- add loading if you like

Row Calories- easy to moderate pace

Focus is on explosive power in this workout. Take your time moving from one movement to the other with the goal being speed DURING the exercises, not necessarily on the workout overall.

FITNESS

Warm-up (No Measure)

Same.

Cool Down

Warm-up (No Measure)

–1min ea. Banded Lying Hamstring Stretch

–1min ea. Banded Lying Crossover Stretch

Sep 02

09/02/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row or Run:

–3-min @ an easy pace

PVC Warm Up 1x:

–10 PVC Pass Thru

–10 PVC Around the World

–10 PVC Rotation

–10 PVC Good Morning

–10 PVC OHS

–10 PVC Sotts Press

2xs:

–15 Overhead Band Pull Apart

–10 Banded Press

–5 Muscle Snatch

–5 Snatch Press

–3 Snatch Balance

Snatch Specific Warm Up 1x:

–3 Snatch

–3 Hang Snatch

–3 High Hang Snatch

Clean Barbell Warm Up 1x:

–5 High Hang Power Clean

–5 Hang Power Clean

–5 Power Clean

–5 Push Jerks w/ a :03sec pause in the land

PERFORMANCE

A: Metcon (Weight)

Every 1 min for 3 mins do:

2 Snatches, 60% 1RM

— then —

Every 1 min for 3 mins do:

2 Snatches, 65% 1RM

— then —

Every 1 min for 3 mins do:

2 Snatches, 70% 1RM

Bike or row at a casual pace the remainder of each min.

B: Metcon (Weight)

Every 1 min for 3 mins do:

2 Power Clean & Jerks, 60% 1RM

— then —

Every 1 min for 3 mins do:

2 Power Clean & Jerks, 65% 1RM

— then —

Every 1 min for 3 mins do:

2 Power Clean & Jerks, 70% 1RM

Bike or row at a casual pace the remainder of each min.

FITNESS

Warm-up (No Measure)

Same.

Cool Down

Warm-up (No Measure)

Pec Stretch

–1-2min per side

Foam Roll Lats:

–1-2min per side

Sep 01

09/01/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row 5xs:

–:50sec Easy

–:10sec Hard

2xs:

–10 Sumo Inchworm

–8ea Suitcase Deadlift

–:30 Hollow Body Plank Hold

–:20sec ea. Side Plank

Workout Prime 1x:

–5 Deadlift @ 40%

–8 Ring Rows

–5 Deadlift @ 50%

–3 Strict Pull Ups

–5 Deadlift @ 60%

–5 Wall Balls

–2 Deadlift @ 70%

PERFORMANCE

Metcon (AMRAP – Rounds)

Every 4 mins for 20 mins do:

5 Deadlifts, 70% 1RM

10 Strict Pull-ups

15 Wall Balls, 14/10 lbs, 12 ft

*or 3-5 Strict Ring Muscle-ups for pull-ups

FITNESS

Warm-up (No Measure)

Same. Pull-Up Progressions

Cool Down

Shoulder Maintenance (No Measure)

3×15 Push-Up Plus

3×15 Band Pull-Apart

3×10 Ring Row Protract/Retract

3×10 Standing “W” (5#/2.5# plate)

1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)

Aug 31

08/31/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy Bike or Row 1x:

–3 min

Dynamic Warm-Up (No Measure)

High knee pulls

High Knees

Quad Pulls

Toy Soldiers

Carioca

Shuffle

Butt Kicks

Skip for Height

Skip for Distance

PERFORMANCE

Metcon (Time)

For quality:

400m Medball Run (20/14)

10 L/10 R Single Arm Kettlebell Clean & Jerks, (35/26)

20 Barbell Good Mornings, 45/35 lbs

Banded Plank Hold, 30 secs

80 Bike Calories/110 Row Cal

10 L/10 R Kettlebell Snatches, 35/26 lbs

20 Barbell Romanian Deadlifts, 45/35 lbs

Banded Plank Hold, 30 secs

Jog, 1 mi

10 L/10 R Kettlebell Front Rack Box Step-ups, 35/26 lbs

20 Goblet Squats, 35/26 lbs

Banded Plank Hold, 30 secs

FITNESS

Warm-up (No Measure)

Same. Adjust Runs where necessary.

Cool Down

Warm-up (No Measure)

Stretch 2xs:

–1min Childs Pose

–:30sec ea.Thread The Needle

Aug 29

08/29/2020

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 Fire hydrant circles (each side)

9 Tempo Air squat

18 High Knees

18 Butt kickers

10 Kneeling Shoulder Taps

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

with a Partner:

12 Situps (Partner 1)

12 KB Sumo DLHP (53/35) (Partner 2)

12 Jumping Squats (Partner 1)

6 Burpees (Partner 2)

200m Run (Partner 1)

One Partner Working at a time. When Partner 1 returns from run then Partner 2 does sit-ups, etc.

Cool Down

Warm-up (No Measure)

400m Easy Jog

THE WALK AROUND

Aug 28

08/28/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row 5xs:

:50sec Easy

:10sec Hard

2xs:

5ea Spiderman + Rotation

5ea Prone Lying Leg Swing

8 Goblet Squats

4ea Alt. Goblet Reverse Lunges

:20sec Hollow Hold

Workout Prime 1x:

5 Empty BB Thrusters

5 Burpees

5 Thrusters @ workout weight

5 Bar Facing Burpees

PERFORMANCE

Omar (Time)

For Time:

10 Thrusters, 95#

15 Bar-Facing Burpees

20 Thrusters, 95#

25 Bar-Facing Burpees

30 Thrusters, 95#

35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
To learn more about Omar click here
Goal: Sub 12

95/65

FITNESS

Metcon (No Measure)

For time:

10 Thrusters (65/45)

10 Bar Facing Burpees

15 Thrusters

15 Bar Facing Burpees

20 Thrusters

20 Bar Facing Burpees

Goal: Sub 12 min

Cool Down

Warm-up (No Measure)

Hip Circles 2xs:

10ea Side & each direction

Aug 27

08/27/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2xs:

10/8 Cal Row

5ea Kneeling Shoulder Taps

50ft Single Arm OH KB Carry (right)

50ft Single Arm OH KB Carry (left)

6 Single DB Seated Z-Press

Handstand Push Up Specific Warm Up 2xs:

:10sec Wall Facing Handstand Hold

3 Handstand Push Up Negatives

2-3 Kipping Handstand Push Ups or Variation

PERFORMANCE

Metcon (Time)

For Time:

40 Cal Row

20 Handstand Push Up

30 Cal Row

15 Handstand Push Up

20 Cal Row

10 Handstand Push Up

Goal: Sub 15 min

If no Rowers:

Bike:28/21/14

Run: 400/300/200

FITNESS

Warm-up (No Measure)

2 min Row for Calorie

20 Z-Press

:90 sec Row for Calorie

15 Z-Press

1 min Row for Calorie

10 Z Press

Goal: Sub 15 min

Cool Down

Warm-up (No Measure)

Single Arm Pec Stretch

:90sec ea. Side

Foam Roll

1-2min ea. Side Lats

Aug 26

08/26/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Choose 1:

400m Run

1.2k Bike

500m Row

2xs:

5- Sumo Inchworm

6-Kip Swing

3-Kipping Pull Ups

3-Kipping Dips or Push Up

Burgener Clean x1

5 Front Squat

5 Push Press

Clean & Jerk Build Up Sets 1x:

Workout Prime 1x:

100m Hard Run

2-3 Bar Muscle Up or Variation

1-2 Clean & Jerk @ workout weight

PERFORMANCE

Metcon (Time)

3 Rounds

Run 200 meters

10 Bar Muscle Up

5 Clean and Jerk (205/145)

Goal: Sub 10 min

FITNESS

Metcon (No Measure)

3 Rounds

Run 200 meters

10 Jumping Bar Muscle Up

5 Clean and Jerk (145/95)

Goal: Sub 10 min

Cool Down

Warm-up (No Measure)

Shoulder Accessory 3xs:

20 Band Pull Aparts

10ea Single Arm Banded Pull Down

5 Tempo Wall Slides

Aug 25

08/25/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Shoulder Accessory 3xs:

20 Band Pull Aparts

10ea Single Arm Banded Pull Down

5 Tempo Wall Slides

PERFORMANCE

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Goal: Sub 25

24/20

35/26

45/35

20/14

Barbell Good Mornings for Back Extensions

FITNESS

Metcon (No Measure)

3 Rounds

Run 200 meters

10 Jumping Bar Muscle Up

5 Clean and Jerk (145/95)

Goal: Sub 10 min

Cool Down

Warm-up (No Measure)

Shoulder Accessory 3xs:

20 Band Pull Aparts

10ea Single Arm Banded Pull Down

5 Tempo Wall Slides

Aug 22

08/22/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2x

200m jog

9 push-up

9 Cossack squat (each side)

9 Roll Over V-Sit

9 Fire hydrant circles (each side)

9 Tempo Air squat

18 High Knees

18 Butt kickers

9 Arms (over and back)

9 Ring out the towel (each side)

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP

Partner One:

Shuttle Run (50’ down and back 5 times)

Partner 2 AMRAP:

5 Burpees

10 KB Swings (50/35)

15 KB Goblet Squats (50/35)

Partner One picks up where Partner Two left off

Score is how many rounds of the triplet are completed in 16 Minutes

Cool Down

Warm-up (No Measure)

400m Easy Jog

THE WALK AROUND

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