Category Archives for "WOD"

Aug 21

08/21/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Choose 1:

400m Jog

500m Row

1.2k Bike

2xs:

8 Bootstrappers

8 Tempo Wall Squats

8 Muscle Clean

8 Bent Over Row

4ea Stagger Stance BB Good morning

Workout Prime 1x:

10 Empty Barbell Power Clean

4 Power Clean @ a light load

10 Air Squats

4 Power Clean @ workout weight

3 Strict Pull Ups

200m Hard Run

PERFORMANCE

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run

FITNESS

Metcon (No Measure)

6 Rounds OR 30 min cap

20 Air Squat

11 Power Clean (115/85)

7 Body Row/Piked Ring Row

Run 400 meters

Goal: Sub 30 min

Cool Down

Warm-up (No Measure)

Jefferson Curl 2xs:

10 reps unweighted

Aug 20

08/20/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3xs:

50 Single Unders

10 Tempo Wall Squats

8 Push Ups

4 Pull Ups

Barbell Warm Up 1x:

5 Snatch Deadlift

5 Muscle Snatch

5 Snatch Push Press

5 Snatch Balance

Specific Barbell Warm Up 1x:

2 High Hang Squat Snatch

2 Hang Squat Snatch

2 Squat Snatch

Workout Prime 1x:

3-5 Squat Snatch @ workout weight

10 Wall Balls

30 Double Unders

PERFORMANCE

Metcon (Time)

For Time

30 Squat Snatch (115/75)

60 Wall Ball (20/14)

90 Double Under

Goal: Sub 9 min

FITNESS

Metcon (No Measure)

30 Hang Squat Snatch OR OHS (75/55)

45 Wall Ball (14/10)

90 Double Taps

Goal: Sub 9 min

Accessory Work

Warm-up (No Measure)

Optional Accessory

Accumulate the FollowIng:

100 Band Pull Apart

100′ Banded Lateral Walk(each direction)

100 Banded Face Pull

Cool Down

Warm-up (No Measure)

Z Stretch

2-3min

Lying Thoracic Rotation w/ a :02sec pause each way 1x:

10ea

Aug 18

08/18/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2xs:

:90sec Bike or Row

5ea Lying Leg Crossover

5 Bomber

8ea. Single Arm DB Press

8 Kip Swing

Workout Prime 1x:

5 Box Jump (step down)

3 Kip Swing + 2 C2B Pull Ups

5 Pike Handstand Push Up

:30sec Hard Bike or Row

5 Box Jump Over

2-3 Bar Muscle Up

2-3 Strict Handstand Push Up

:30sec Hard Row

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

Back To Back AMRAP’s

AMRAP 5 min

15/13 Cal Bike

10 Box Jump Over (24/20)

AMRAP 5 min

15/13 Cal Bike

7 Bar Muscle Up

AMRAP 5 min

15/13 Cal Bike

7 Strict HSPU

If no Bike: 21/18 Cal Row

200m Run

FITNESS

Metcon (No Measure)

AMRAP 5 min

10/8 Cal Bike

8 Box Step Over 20/16

AMRAP 5 min

10/8 Cal Bike

5 Ring Pull Up

AMRAP 5 min

10/8 Cal Bike

5 Seated Kettlebell Strict Press

If no Bike: 14/12 Cal Row

200m Run

Accessory Work

Warm-up (No Measure)

Banded Abmat Sit Up

Superman Hold

Plank

Notes: 4 Rounds of :20 sec of work and :10 sec of rest. Rotate through each movement, each round.

Cool Down

Warm-up (No Measure)

Foam Roll:

2min Upper/Mid Back

1-2min ea. Lats

2min ea. Quads/ IT Bands

Aug 17

08/17/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2xs:

200m Jog or Row

5ea Spiderman Lunge + Rotation

8 Tempo Goblet Squat

4ea Goblet Reverse Lunge

:30sec Plank

Barbell Warm Up 1x:

5 Bent Over Row

5 Muscle Clean

5ea Elbow Rotations

5 Front Squats

5 Good Morning

Workout Prime 1x:

5 Front Squat @ light load

5 No Push Up Burpees

5 Front Squats @ moderate load

5 Burpees

3 Front Squats @ heavy load

3 Bar Facing Burpees

PERFORMANCE

Metcon (Time)

Chipper

Run 600 meters

20 Front Squat (135/95)

10 Bar Facing Burpee

Run 400 meters

15 Front Squat (185/135)

15 Bar Facing Burpee

Run 200 meters

10 Front Squat (225/155)

20 Bar Facing Burpee

Goal: Sub 17 min

FITNESS

Metcon (No Measure)

Run 600 meters

15 Front Squat (95/65)

10 Burpee

Run 400 meters

10 Front Squat (125/85)

15 Burpee

Run 200 meters

5 Front Squat (155/105)

20 Burpee

Goal: Sub 15 min

Cool Down

Warm-up (No Measure)

Couch Stretch:

2min per side

Aug 15

08/15/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

200 Meter Jog

10 Spiderman lunge

10 Sampson stretch

10 Kneeling Shoulder Taps

10 Hip Bridge

10 Cossack squat (each side)

10 Sky Reach

10 Back leg swing (each leg)

200 Meter Jog

Metcon

Metcon (AMRAP – Rounds and Reps)

16 Minute AMRAP

Partner WOD

Partner A Runs 200m while,

Partner B completes AMRAP:

8 Alt. Dumbbell Snatches (50/35)

8 Alt. Jumping Lunges

Partner A Takes Over Where Partner B Left Off. Accumulate as many rounds and reps as possible.

Cool Down

Warm-up (No Measure)

200m Jog

THE WALK AROUND

2 Minutes Child’s Pose

Aug 14

08/14/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll 1x:

2min ea. Foam Roll Quads & IT Bands

2min ea. Foam Roll Hips and Glutes

1-2min Foam Roll Mid/ Upper/ Lower Back

2xs:

5ea Samson Lunge

5ea Sky Reach

6ea Single Leg DB Deadlift

10 Tempo Dual DB Squats

Notes: Tempo is :03sec down & up.

Barbell Warm Up 1x:

5 RDL

5 Bent Over Row

5 Muscle Clean

5 Good Morning

5 Tempo Back Squat

5 Back Squat

Notes: Tempo is :03sec down & up.

Back Squat Build Up Sets 1x:

6 Back Squat @ a light load

4 Back Squat @ a light to moderate load

4 Back Squat @ a moderate load

3 Back Squat @ a moderate to heavy load

Strength

A: Back Squat (20 Rep)

B: Warm-up (No Measure)

Weighted Single Leg Box Step Up: 3 x 8/leg

Banded or Weighted Ring Push Up: 3 x 15

Cool Down

Warm-up (No Measure)

Lying Banded Hamstring Curl 1x:

100-150reps

Couch Stretch 1x:

2min per side

Aug 13

08/13/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Jump Rope 6xs:

:20sec ON

:10sec OFF

Notes: Any jump rope variation.

2xs:

5ea Spiderman w/ Vertical Twist

10 Tempo Wall Squat

:20sec Dead Hang

5 Box Handstand Push Up or DB Z-Press

3 Kip Swing + 1-2 Pull Ups (or best effort)

Barbell Warm Up 1x:

5ea Elbow Rotations

5 Front Squat

5 Strict Press

5 Thrusters

Workout Prime 1x:

3-5 Pull Ups

3-5 HSPU or “Z” Press

6 Thrusters (light)

3 Pull Ups

3 HSPU or Variation

4 Thrusters (workout weight)

PERFORMANCE

Marco (Time)

3 Rounds for time of:

21 Pull-Ups

15 Handstand Push-Ups

9 Thrusters, 135#
In Honor of U.S. Marine Cpl. Marc T. Ryan, of Gloucester City, New Jersey, died Nov. 15, 2004.
To learn more about Marco click here
135/95

Goal: Sub 11 Minutes

FITNESS

Metcon (No Measure)

3 Rounds

15 Piked Ring Row/Body Row

12 “Z” Press

9 Thrusters (105/75)

Goal: Sub 11 min

Accessory Work

Warm-up (No Measure)

Tabata Plate (45/35) Bearhug Hold: 8 rounds of :20 sec of work/:10 sec of rest

Cool Down

Warm-up (No Measure)

3xs:

10-15 Hip Extension

:20sec Hollow Rock

Aug 12

08/12/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row 1x:

40cal @ an easy pace

2xs:

5-10 Bootstrappers

5-10ea Kneeling Shoulder Tap

10 Romanian Deadlift

10 Hang Muscle Clean

10 Strict Press

Barbell Warm Up 1x:

3 High Hang Power Clean

3 Hang Power Clean

3 Power Clean

5 Push Jerk w/ a :01sec pause in the landing position

Workout Prime 1x:

8 Deadlift @ workout weight

:15sec Hard Bike or Row

6 Hang Power Clean

:15sec Hard Bike or Row

4 Push Jerk

PERFORMANCE

Metcon (Time)

For Time

60 Deadlift (155/105)

30/24 Cal Bike

45 Hang Power Clean

20/16 Cal Bike

30 Push Jerk

10/8 Cal Bike

Goal: Sub 15 min

If no Bike: 43/33, 29/22, 14/12 Row

FITNESS

Metcon (No Measure)

50 Deadlift (105/75)

2 min Bike

40 Hang Power Clean

:90 sec Bike

20 Push Jerk

1 min Bike

Goal: Sub 15 min

Cool Down

Warm-up (No Measure)

Foam Roll

2min Upper/Mid Back

1-2min ea. Lats

2min ea. Quads/ IT Bands

Aug 10

08/10/2020

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

10 Hanging Hip Touch

10 Scap Push Up

5ea Single Leg Balance w/ T-hold

5ea Single Arm KB Swing

Workout Prime 1x:

6 Russian Swing (light)

6 Russian Swing (moderate)

6 Russian Swing (heavy)

PERFORMANCE

Metcon (AMRAP – Reps)

3 Rounds

Min 1: Max Rep Swing (70/53)

Min 2: Rest

Min 3: Max Rep Swing (53/35)

Min 4: Rest

Min 5: Max Rep Swing (35/26)

Min 6: Rest

FITNESS

Metcon (No Measure)

3 Rounds

Min 1: Max Rep Russian Swing (53/35)

Min 2: Rest

Min 3: Max Rep Russian Swing (35/26)

Min 4 Rest

Min 5: Max Rep Russian Swing (26/18)

Min 6: Rest

Accessory Work

Warm-up (No Measure)

3 Rounds

:20 sec Flutter Kick

:20 sec Handstand Hold

:20 sec Chin Over Bar Hold

Notes: Rest 1 min between rounds

Cool Down

Warm-up (No Measure)

Forward Fold

2-3min

Lying Thoracic Rotation 1x:

10ea

Aug 08

08/08/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Run 200

12 Push-ups

12 Jumping Squats

12 Hollow rock

12 Mountain climbers (each leg)

12 Fire hydrant circles (each side)

12 V-up

12 Arms (over and back)

12 Knee hugs

Run 200

Metcon

Metcon (AMRAP – Reps)

AMRAP (with a Partner) in 18 minutes

6 Rounds of:

1 minute Plank Hold / Push-Ups

1 minute Squat Hold / Jumping Squats

1 minute Hollow Hold / Mountain Climbers (LR=1)

One partner does the hold while the other does the movement. Swap after each completed 3 minute round.

Partner one stays on the hold station for each of the three one minute stations in the three minute round. Once the three minute round is completed partner one and partner two switch places so partner two is doing the holds for each one minute station.

Score is the total number of repetitions (Push-Ups, Jumping Squats, and Mountain Climbers) completed with partners’ scores combined.

Cool Down

Warm-up (No Measure)

200m Jog

THE WALK AROUND

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