Category Archives for "WOD"

07/08/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2xs:

200m Run or Row

50ft Straight Leg Bear Crawl

50ft Hamstring Sweep

5/5 OH Samson Lunge

50ft/50ft KB Single Arm OH Walk

:20sec Dead Hang

DB Snatch Warm Up 1x5ea:

Single Side Deadlift

Single Arm Swing

Single Arm C&J

Snatch

Workout Prime 1x:

6 Alt. DB Snatch

6 Alt. Suitcase Carry Lunge

3 Strict Pull Ups

3 Knee to Elbow

4 Alt. DB Snatch

4 Alt. Suitcase Carry Lunge

PERFORMANCE

Metcon (Time)

2 Rounds

20 Alternating DB Snatch (50/35)

100′ Suitcase Carry Lunge (right) (50/35)

15 strict pull-ups +

15 Knee to Elbow

20 Alternating DB Snatch

100′ Suitcase Carry Lunge (left)

Goal: Sub 16 min

FITNESS

Metcon (No Measure)

2 Rounds

20 Alternating DB Snatch (35/25)

75′ Suitcase Carry Lunge (right) (35/25)

15 strict pull-ups + 15 Knee to Elbow

20 Alternating DB Snatch

75′ Suitcase Carry Lunge (left)

Goal: Sub 16 min

Cool Down

Warm-up (No Measure)

Pigeon Stretch:

1-2min per side

OH Samson Hold:

1 min per side

07/07/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3xs:

10/8 Cal Row or Bike

10/10 Kneeling Shoulder Taps

15 Banded Good Morning

10 Banded Press

Workout Prime 1x:

:20sec Hard Row or Bike

6 BB Push Press

:15sec Hard Row or Bike

4 Push Press (workout weight)

PERFORMANCE

Metcon (Time)

21 -15-9

Cal Row

Push Press (115/75)

Goal: Sub 7 min
If no Rowers left. 15/11/6 on Bike. If No Bikes 400/200/100 Run

FITNESS

Metcon (No Measure)

21 -15-9

Cal Row

Push Press (85/55)

Goal: Sub 7 min

Cool Down

Warm-up (No Measure)

Shoulder Accessory 4xs:

20 Banded Face Pulls

15 Banded Tricep Extension

10 Banded Press

Warm-up (No Measure)

Shoulder Accessory 4xs:

20 Banded Face Pulls

15 Banded Tricep Extension

10 Banded Press

07/06/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2xs:

200m Run or Row

6 Ring Row

6 T-Push Up

6 Tempo Wall Squats (:03sec Down & Up)

6 Kip Swing

General Barbell Warm Up 1x:

10 RDL

10 Bent Over Row

5 Muscle Clean

5 Power Clean

Workout Prime 1x:

1 Round of “Cindy”

3 Power Clean (light weight)

3 Burpee T2B

3 Power Clean (workout weight)

PERFORMANCE

Metcon (AMRAP – Reps)

Intervals!!

0-10 min: Run 1200 meters + Max Rounds of “Cindy” (5 pull up, 10 push up, 15 squats)

10-20 min: Run 1200 meters + Max Rep Power Clean (185/125)

20-30 min: Run 1200 meters + Max Rep Burpee T2B

Notes: Goal is to hold 7:00 minutes or under for each interval run. If you can’t, shorten the distance.

FITNESS

Metcon (No Measure)

0-10 min: Run 800 meters + Max Rounds of “Cindy” (3 jumping pull up, 6 push up on knees, 9 squats)

10-20 min: Run 800 meters + Max Rep Power Clean (115/75)

20-30 min: Run 800 meters + Max Rep Burpee Hanging Knee Raise

Notes: Goal is to hold 7:00 minutes or under for each interval run. If you can’t, shorten the distance.

Cool Down

Warm-up (No Measure)

Childs Pose:

1-2min

Thread the Kneedle:

1-2min each side

07/04/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2X

200m Jog

10 Kneeling Shoulder Taps

5 Negative push-ups (3 seconds down)

5 Knee Tuck + Lunge Rotation/side

20 Mountain climbers

10 Bootstrappers

25′ Duck Walks

15 Arm circles

Metcon

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

Cool Down

Warm-up (No Measure)

THE (social distanced) WALK AROUND

Banded Hamstring Stretch (2mins/side)

07/03/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Row or Bike 1x:

3 min at an easy pace

2xs:

5ea High Knee Tuck + Lunge & Rotation

5ea Sky Reach

5ea DB Lateral Box Step Up

5 DB Z-Press or Seated Press

2 Wall Walks + a :03sec pause at the top

Workout Prime 1x:

:20sec Hard Row or Bike

4 DB Squat Clean

3ea DB Box Step Over

5 Strict Handstand Push Up or Box Handstand Push Up

:20sec Hard Row or Bike

PERFORMANCE

Metcon (Time)

For Time:

40/35 Calories Row

20 DB Squat Clean (50/35)

20 Box Step Over w/ DB

30 Strict HSPU

20 Box Step Over w/ DB

20 DB Squat Clean (50/35)

40/35 Calories Row

Time Cap: 20 min
28/25 Bike

600m Run

FITNESS

Metcon (No Measure)

For Time:

30/20 Calories Row

20 DB Squat Clean (35/25)

20 Box Step Over w/ DB

30 Strict HSPU

20 Box Step Over w/ DB

20 DB Squat Clean (35/25)

30/20 Calories Row

Time Cap: 20 min
28/25 Bike

600m Run

Cool Down

Warm-up (No Measure)

3xs:

10-15 Hip Bridge

6/6 KB Lateral Lunge

Warm-up (No Measure)

3xs:

10-15 Hip Bridge

6/6 KB Lateral Lunge

07/02/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row or Rope

5 min @ an easy pace

2xs:

:20sec Dead Hang

:30sec Bent Knee Hollow Hold

6-8ea. Single Arm KB Strict Press

50ft Single Arm KB OH Walk

BB Warm Up 1x:

5 Strict Press

5 Behind the Neck Strict Press

5 Push Press

5 Push Jerk w/ a :02 sec pause in the catch position

PushJerk Build Up Sets 1x:

3 Push Jerk @ a light load

3 Push Jerk @ a moderate load

2 Push Jerk @ a moderate to heavy load

1 Push Jerk @ a heavy load

PERFORMANCE

Push Jerk (1-1-1-1-1-1)

FITNESS

Push Jerk (3-3-3-3-3)

Accessory Work

Warm-up (No Measure)

Single Arm DB Strict Press: 3 x 10/side

Single Arm DB High Pull: 3 x 10/side

Cool Down

Warm-up (No Measure)

Samson Stretch Hold 2xs:

:30sec ea. Side

Pec Stretch 1x:

1-2min per side

07/01/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3xs:

1min Bike or Row

8 Sumo Inchworm

8ea Supine Lying Leg Swing

8 Scap Push Ups

6 Snatch Deadlift

6 Muscle Snatch

6 Snatch Push Press

5 Muscle Snatch

3 Power Snatch

Notes: Use the weight you plan on using for the workout here. Rest :20sec between rounds.

PERFORMANCE

Metcon (AMRAP – Reps)

Last Person Standing:

Power Snatch 95/65

First 4 min: 50 reps for time [2A]
Min 5 starts Last Person Standing at 11 reps [2B]

Notes: Part A is 50 reps “for time”.

Once the clock hits 5 min complete 11 snatches on the min. Add one snatch to each min till you cannot complete the reps in the listed time.

FITNESS

Metcon (No Measure)

Power Snatch 65/45

First 4 min: 30 reps for time [2A]
Min 5 starts at 11 reps On the Min adding one rep every minute until 8 min [2B]

Cool Down

Warm-up (No Measure)

Lying Banded Crossover Stretch 1x:

1-2min per side

Banded Hamstring Stretch 1x:

1-2min per side

06/30/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row 3xs:

:50sec Easy

:10sec Hard

2xs:

6 Bomber

6 Spiderman

6 No Push Burpees

6ea Single Side DB Squat

6ea Single Side DB Push Press

3-6 Strict Pull Ups or Ring Row

Barbell Warm Up 1x:

10 RDL

5 Muscle Clean to Strict Press

5 Front Squat

5 Thruster

Workout Prime 1x:

5 Thruster @ 1st weight

3 Thruster @ 2nd weight

1-2 Thruster @ 3rd weight

3 Burpee Pullups

PERFORMANCE

Metcon (Time)

21 Thrusters (95/65)

21 Burpee Pullups

15 Thrusters (135/95)

15 Burpee Pullups

9 Thrusters (185/125)

9 Burpee Pullups

Time Cap: 11 min

FITNESS

Metcon (No Measure)

21 Thrusters (65/45)

15 Burpee Jumping Pullups

15 Thrusters (95/65)

12 Burpee Jumping Pullups

9 Thrusters (115/75)

9 Burpee Jumping Pullups

Time Cap: 11 min

Cool Down

Warm-up (No Measure)

Lying Banded Leg Curls 1x:

100 reps

Couch Stretch 1x:

2-3min per side

06/29/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3xs:

30 Plyo Skier

10/8 Calorie Bike or Row

5 Inchworm + Push Up

10 Pike Compression

6-10 Kip Swing

Workout Prime 1x:

30 Double Unders or DU Practice

8 Kipping Knee Raise

8 Cal Bike or Row

20 Double Unders

6 Kipping Leg Raise

6 Cal Bike or Row

10 Double Unders

4 T2B

4 Cal Bike or Row

PERFORMANCE

Metcon (Time)

For Time:

240 Double Unders

Then..

2 Round

40 T2B

30/24 Calories Bike

Time Cap: 13 min
41/33 Cal Row

FITNESS

Metcon (No Measure)

240 Single Unders

Then..

2 Rounds:

30 Hanging Knee Raise

20/15 Calories Bike

Goal: Time Cap: 13 min
29/21 Row

Cool Down

Warm-up (No Measure)

Midline Accessory 4xs:

:30sec Hollow Hold

1min Superman Hold

06/27/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Choice

PERFORMANCE

Metcon (Time)

Teams of 2

20 Rounds For Time

30 Double Unders

20 Air Squats

10 Burpees

*Switch After Full Rounds

Cool Down

Warm-up (No Measure)

200m jog

Pigeon Pose (2min/side)