Category Archives for "WOD"

08/06/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2xs:

15/12 Cal Row or Bike

10ea Straight Leg Bear Crawl

5ea Spiderman + Rotation

6ea Single Arm KB Swing

6ea Single Side KB Front Squat

Barbell Warm Up 1x:

10 RDL

5-10 Muscle Clean

5-10ea Front Rack Elbow Rotations

5-10 Front Squats

10 Good Morning

Workout Prime 1x:

:20sec Hard Row

6 Front Squat (light load)

:20sec Hard Row

6 Front Squat (workout weight)

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

3-6-9-12-15…

Cal Row

Front Squat (135/95)

Bike: 2-4-6-8…w/increments of 3 on front squat

FITNESS

Metcon (No Measure)

AMRAP 12 min

3-6-9-12-15…

Cal Row

Front Squat (95/65)

Cool Down

Warm-up (No Measure)

1 min in Bird Dog/side

True Hip Stretch

1-2min per side

Foam Roll Quads

2-3min per side

08/04/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row or Run

5-10min @ an easy pace

2xs:

:30sec ea. True Hip Stretch

50ft OH Plate Walking Lunge

:30sec ea. Pec Stretch

50ft. ea. Single Arm Overhead KB Carry

:30sec Deadbug Hold

Barbell Warm Up 1x:

10 Alt. Back Rack Reverse Lunges

10 Strict Press

Strength

A: Back Rack Lunge (4 Sets of 10 (5 per leg))

B: Shoulder Press (4 Sets of 8)

Cool Down

Warm-up (No Measure)

Childs Pose Stretch:

1-2min

Thread the Kneedle

1-2min

08/03/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Choose 1:

400m Jog

1.2k Bike

500m Row

2xs:

5 Bombers

5ea Lying Leg Crossover

10 Sumo Inchworm

:20sec Dead Hang

3-5 Strict Pull Ups

3-5 Strict Dips

Barbell Warm Up 1x:

10 Muscle Clean

10 Front Squat

5-10 Strict Press

5 Squat or Power Clean

5 Push Jerk or Split Jerk

Workout Prime 1x:

1 Clean & Jerk @ workout weight

1-2 Ring Muscle Up or Variation

3 Box Jump to a Step Down

2-3 Bar Facing Burpees

PERFORMANCE

Metcon (Time)

10 Rounds

1 Clean and Jerk (225/155)

2 Ring Muscle Up

3 Box Jump (36/27)

4 Bar Facing Burpee

Goal: Sub 17 min

FITNESS

Metcon (No Measure)

10 Rounds

1 Clean and Jerk (155/105)

4 Ring Pull Up

3 Box Jump (30/24)

4 Bar Facing Burpee

Goal: Sub 17 min

Cool Down

Warm-up (No Measure)

Accumulate 3min in a reverse grip hang.

For each break do a :30sec V-sit Hold.

Notes: No more than 5 breaks.

08/01/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Run 200 meters

10 Push-up

10 Jumping Squats

10 Kneeling Shoulder Tap

10 Roll Over V-Sit

10 Forward/back jumping jacks

10 Ring out the towel (each side)

10 Arms (over and back)

5 Back leg swing (each leg)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP (with a Partner) in 16 minutes

7 Burpees

100′ Shuttle Sprint (50′ down and back)

3 Right-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb)

3 Left-Arm Dumbbell Hang Clean-and-Jerks (50/35 lb)

Switch after every completed round.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

FREE ROLL

Warm-up (No Measure)

THE WALK AROUND

FREE ROLL

07/31/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Choose 1:

400m Jog

1.2k Bike

500m Row

2xs:

50 Plyo Skier

5ea Kneeling Shoulder Taps

10 Scap Push Ups

:30sec Childs Pose Stretch

200m Hard Run

Workout Prime 1x:

:10sec Dead Hang

200m Steady Run

10 Push Ups or Knee Push Ups

:10sec Dead Hang

PERFORMANCE

Coffland (Time)

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:

800-m run

30 push-ups

Post time to comments
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.
To learn more about Coffland click here
Goal: No more than 8 drops from the bar. Scale reps of push up as needed for overall volume accumulation

FITNESS

Metcon (No Measure)

Hang from a pull-up bar for 4 minutes: Each time you drop from the bar, perform:

600-m run

15 push-ups

Cool Down

Warm-up (No Measure)

Pec Stretch

1-2min per side

Foam Roll Lats:

1-2min per side

07/28/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row or Run

3-5min @ easy pace

1x:

10ea Lying Leg Swing

10ea Lying Leg Crossover

5 Roll Over V-Sit

5ea High Knee Tuck + Lunge & Rotate

2xs:

10 Straight Leg Sit Up

10 Romanian Deadlift

10 Bent Over Row

3-5 Strict Pull Up or Ring Row

Workout Prime 1x:

6 Kip Swing

4 T2B or Kipping Knee Raise

6 Deadlift @ light to moderate load

1 Pull Up

6 Deadlift @ workout weight

1 Pull Up

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

12 T2B

6 Deadlift (225/155)

7 Strict Pull Ups

Goal: 6+ Rounds

FITNESS

Metcon (No Measure)

AMRAP 12 min

12 KTE/Straight Leg Raise/Knee Raise

6 Deadlift (155/105)

7 Body Row/Piked Ring Row

Goal: 6+ Rounds

Accessory Work

Warm-up (No Measure)

Accessory

Balance Work 3xs:

:30sec ea. Single Leg Balance w/ T-hold

1min Alt. Dead Bug

Cool Down

Warm-up (No Measure)

Banded Lat Stretch

1-2min per side

Lying Thoracic Rotation

10 each way

07/27/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3xs:

50 Jump Rope

5ea Spiderman

5 Sumo Inchworm

5 Tempo Goblet Squat

5ea Single Side KB FR Reverse Lunge

5 Push Up

Workout Prime 1x:

25 Double Unders or DU Practice

8 Wall Balls

4 Box Jump Over

4 Burpees

PERFORMANCE

Metcon (Time)

3 Rounds

50 Double Under

40 Wall Ball (20/14)

30 Box Jump Over (24/20)

20 Burpee

Goal: Sub 21 min

FITNESS

Metcon (No Measure)

3 Rounds

50 Single Under

30 Wall Ball (14/10)

20 Box Jump Over (20/14)

10 Burpee

Goal: Sub 21 min

Cool Down

Warm-up (No Measure)

Couch Stretch

2-3min per side

Foam Roll Quads

1-2min per side

07/25/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2x

200m Jog

6 One arm kettlebell swing (each arm)

6 push-up

10 spiderman lunge

12 Forward/back jumping jacks

12 Mountain climbers (each leg)

12 One arm circles

12 Arms (over and back)

10 Air Squats

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP (with a Partner) in 20 minutes

Buy In:

400m Partner Run

Then:

Partner A completes 1 round of:

15 Kettlebell Swings (53/35 lb)

10 Burpees

5 Single KB Clean (Medball Clean Style)

While Partner B performs:

Max KB Goblet Squats (53/35)

Partners rotate each round until team completes 100 Squats

Then, in time remaining:

AMRAP of the 15/10/5 rep rounds above (one partner working at a time)

Cool Down

Warm-up (No Measure)

THE WALK AROUND

200m Jog

07/24/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Plate Plyo Warm Up 2xs:

:20sec ON

:10sec OFF

2xs:

5 Inchworm + Push Up

5ea Lying Quad Stretch

5 Box Jump (step down)

5 Muscle Snatch

5 Snatch Push Press

:20sec Hard Bike

PERFORMANCE

Metcon (Time)

For Time “ish”

25 Box Jump Over (24/20)

50 Power Snatch (75/55)

75/65 Cal Bike

100 Abmat Sit Up

Notes: Complete at an RPE of 16 or roughly 80% effort.

106/93 Cal on Rower

1000m Run

FITNESS

Metcon (No Measure)

25 Box Jump Over OR Step Up (20/16)

35 Power Snatch (75/55)

50/40 Cal Bike

75 Abmat Sit Up

Notes: Complete at an RPE of 16 or roughly 80% effort.

70/57 Cal on Rower

800m Run

Cool Down

Warm-up (No Measure)

1min ea. Banded Lying Hamstring Stretch

1min ea. Banded Lying Crossover Stretch

07/23/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2xs:

200m Row

50ft Straight Leg Bear Crawl

50ft Walking Quad Stretch

5-10ea Lying Leg Crossover

50ft Low Skip

50ft High Skip

30 High Knees

30 Buttkickers

Prime 1x:

200m Run

200m Row

200m Run

Notes: Rest as needed before starting “Jerry”.

PERFORMANCE

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
120 cal on bike of no rower

FITNESS

Metcon (No Measure)

Run 1200 meters

Row 1k

Run 1200 meters

Cool Down

Warm-up (No Measure)

Foam Roll IT Bands 1x:

2min each side

Foam Roll Quads 1x:

2min each side

Foam Roll Calves 1x:

2min each side