Category Archives for "WOD"

Jun 26

06/26/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row 5xs:

:50sec @ an easy pace

:10sec @ a hard pace

2xs:

5 Bootstrappers

10 Scap Pull Ups

5/5 Single Arm KB Swing

Workout Prime 1x:

15 KB Deadlift

10 Russian Swing (workout weight)

PERFORMANCE

Metcon (Time)

For Time:

150 Swings (70/53)

Goal: Sub 8 min

FITNESS

Metcon (No Measure)

100 Swings (70/53)

Goal: Sub 10 min

Notes: Adjust weight if needed but work with a heavier KB than you are used too.

Accessory Work

Metcon (No Measure)

Optional Accessory

3 Rounds for Quality

15 Weighted Abmat Sit Up

50′ Suitcase Carry (right) (53/35)

10Teapot (right) (53/35)

50′ Suitcase Carry (left)

10 Teapot (left)

Goal: Just get it done

Cool Down

Warm-up (No Measure)

Single Leg Glute Bridge 3xs:

10ea Side

Forward Fold

2-min

Jun 24

06/24/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2xs:

50 Single Unders

5ea High Plank to Reach

10 Samson Lunge

6 Goblet Squat

6ea Single Arm KB or DB Push Press

Workout Prime 1xs:

10 Walking Lunge w/ MB

6 Wall Ball

20 Double Unders

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 min

50′ Walking Lunge w/ Medball (20/14)

25 Wall Ball (20/14)

50 Double Under

Goal: 4+ Rounds
Sub 800m Run if no bikes or rowers

FITNESS

Metcon (No Measure)

AMRAP 10 min

50′ Walking Lunge

20 Wall Ball (14/10)

50 Double Taps OR :40 sec DU practice

Goal: 4+ Rounds

Accessory Work

Metcon (No Measure)

Monster Walk (50′: forward/back/side/side)

Plank Reach through 2 x 10/side

Cossack Squat 2 x 15

Bird Dog 4 x :20 sec/side

Cool Down

Warm-up (No Measure)

Pigeon Stretch 1x:

2min each side

Jun 23

06/23/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Rope or Row 6xs:

:20sec Easy

:10sec Hard

1xs:

10 Sumo Inchworm

5ea Spiderman

5 Hop Up

5ea Thoracic Rotation

Workout Prime 1x:

6 No Push Burpees

8/6 Cal Bike or Row

6 Burpees

8/6 Cal Bike or Row

Notes: Work to get your heart rate up with the workout prime and then take 2-3min before starting the workout to rest.

PERFORMANCE

Metcon (Time)

For Time

50 Burpee

50/40 Cal Bike or Row

Goal: Sub 8 min
Sub 800m Run if no bikes or rowers

FITNESS

Metcon (No Measure)

For Time

35 Burpee

35/30 Cal Bike

Goal: Sub 8 min

Accessory Work

Metcon (No Measure)

Optinal Accessory

Carry for Time

400 meter Double KB or DB Front Rack Carry (53’s/35’s)

Goal: Just get it done

Notes: Each time you put the weight down run back to the starting point and complete 10 air squats.

Cool Down

Warm-up (No Measure)

Banded Hamstring Stretch 2xs:

:30sec each side

Banded Lying Crossover Stretch 2xs:

:30sec each side

Jun 20

06/20/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row or Run 1x:

3-5min @ an easy pace

1x:

10ea Lying Leg Swing

5ea Lying Leg Crossover

5 Roll Over V-Sit

10 Ninja Roll

BB Warm Up 1x:

10 RDL

5/5 Single Leg Deadlift

5 Muscle Clean

5 Front Squat

3 Squat Clean

Workout Prime 1x:

5 Deadlift @ light weight

5 Bench Press @ light weight

3 Squat Clean @ light weight

4 Deadlift @ moderate weight

4 Bench Press @ moderate weight

2 Squat Clean @ moderate weight

3 Deadlift @ workout weight

3 Bench Press @ workout weight

1 Squat Clean @ workout weight

PERFORMANCE

Linda (Time)

10-9-8-7-6-5-4-3-2-1:

Deadlift ,1.5 Body Weight

Bench Press, Body Weight

Clean, 3/4 Body Weight

FITNESS

Metcon (No Measure)

8-7-6…1

1.0 x BWT Deadlift

3/4 x BWT Bench Press

1/2 BWT Squat Clean

MINIMAL GEAR

Metcon (No Measure)

10-9-8…1

DB Deadlift (heavy)

DB FloorPress

DB Squat Clean

NO GEAR

Metcon (No Measure)

10-9-8…1

Glute Bridge w/ a pause at the top of each rep

Inchworm + Push Up

Squat Jump

Cool Down

Warm-up (No Measure)

Lower Body Accessory 3xs:

10-15 Hip Extension

6/6 Cossack Squat

Jun 19

06/19/2020

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:

:30sec/:30sec Banded Lat Stretch

:20sec Reverse Grip Hang

20 Alt. Shoulder Taps w/ a :01sec pause at the top of each rep

Workout Prime 1x:

8 Kip Swing or Ring Swing

:15sec Hollow Hold

:30sec Archer Hold

6 Hand Release Push Ups

4 Kipping Pull Ups

:15sec Hollow Hold

:30sec Archer Hold

2 Muscle Up or Low Ring Transition

PERFORMANCE

Metcon (Time)

For Time

30 Ring Muscle Up

Goal: Break No More than 7-8 times.//

Notes: Each time you drop complete 10 Cal Bike// ##Break No More than 7-8 times

FITNESS

Metcon (No Measure)

5 Rounds

6 Low Ring Transition + Jumping Ring Dip

10 Cal Bike

MINIMAL GEAR

Metcon (No Measure)

For Time

30 Ring Muscle Up

Goal: Break No More than 7-8 times.//

Notes: Each time you drop complete a 200 meter Run// ##Break No More than 7-8 times.

NO GEAR

Metcon (No Measure)

For Time:

75-100 Hand Release Push Ups

Notes: Each time you break do a 200m Run. No more than 7-8 breaks.

Cool Down

Warm-up (No Measure)

Pec Stretch

2min per side

Hanging Hip Touches

20 reps

Jun 18

06/18/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2-3xs:

30 Plyo Skier

5-10 Sumo Inchworm

5 Bomber

5/5 Single Arm KB Swing

Workout Prime 1x:

50 Single Unders

15 KB Deadlift

20 Double Unders

10 Russian Swing

20 Double Unders

6 KB Swing (workout weight)

PERFORMANCE

Metcon (AMRAP – Rounds)

EMOM 10 min

Min 1: 50 Double Under

Min 2: 25 Swings (70/53)

FITNESS

Metcon (No Measure)

EMOM 10 min

Min 1: 40 Double Taps

Min 2: 20-25 Swings (53/35)

MINIMAL GEAR

Metcon (No Measure)

Same

NO GEAR

Metcon (No Measure)

2 Rounds

400m Run

20 Alt. Lunge to High Knee

400m Run

40 Alt Shoulder Taps + :01sec pause at the top of each rep

Cool Down

Warm-up (No Measure)

Foam Roll or Smash Calves

2min per side

Foam Upper & Lower Back

3min

Jun 17

06/17/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2-3xs:

10/8 Cal Ski Erg or Row

10 Spiderman Lunge + Rotation

5/5 Lateral Box Step Up

10 Alt. Kneeling Shoulder Tap

10 Scap Push Up

Workout Prime 1x:

:15sec Hard Ski Erg or Row

3/3 Alt. DB Box Step Up (workout weight)

:15sec Hard Ski Erg or Row

3 Single Arm DB Push Press (right)

3 Single Arm DB Push Press (left)

PERFORMANCE

Metcon (Time)

Unilateral Work

2 Rounds

20 Calorie Bike/Row

20 DB Box Step Up (50’s/35’s) (24/20)

20 Cal Bike/Row

20 Single Arm DB Push Press (right) (50/35)

20 Single Arm DB Push Press (left) (50/35)

Goal: Sub 15 min

FITNESS

Metcon (No Measure)

2 Rounds

15 Calorie Bike/Row

15 DB Box Step Up (35’s/25’s) (20/16)

15 Cal Bike/Row

15 Single Arm DB Push Press (right) (35/25)

15 Single Arm DB Push Press (left) (35/25)

Goal: Sub 15 min

MINIMAL GEAR

Metcon (No Measure)

Notes: Sub the Bike/Row for a 400 meter Run.

NO GEAR

Metcon (No Measure)

2 Rounds

400m Run

20 Alt. Lunge to High Knee

400m Run

40 Alt Shoulder Taps + :01sec pause at the top of each rep

Cool Down

Warm-up (No Measure)

Forward Fold

2-3min

Lying Thoracic Rotation

10ea Side

Jun 16

06/16/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2xs:

200m Jog

5 Inchworm + Push Up

10 Bootstrappers

5-10 Muscle Clean

5-10 Bent Over Row

5 Reverse Grip Press

5 Wall Squats

Clean BB Warm Up 1x:

3 High Hang Power Clean

3 Mid Thigh Hang Power Clean

3 Mid Shin Power Clean

3 Push Press

3 Push Jerk w/ :01 sec pause in landing position

Workout Prime 1x:

3 Clean & Jerk @ a light load

3 Clean & Jerk @ workout weight

100m Jog

10 Air Squats

PERFORMANCE

Metcon (Time)

3 Rounds

10 Clean and Jerk (155/105)

Run 200 meters

40 Air Squat

Goal: Sub 12 min

FITNESS

Metcon (No Measure)

3 Rounds

10 Clean and Jerk (105/75)

Run 200 meters

30 Air Squat

Goal: Sub 12 min

MINIMAL GEAR

Metcon (No Measure)

3 Rounds

10 DB Clean and Jerk (65’s/45’s)

Run 200 meters

40 Air Squat

Goal: Sub 12 min

NO GEAR

Metcon (No Measure)

3 Rounds

10 Burpee + High Knee Tuck

Run 200 meters

40 Air Squat

Goal: Sub 12 min

Accessory Work

Metcon (No Measure)

3 Rounds for Quality

50 meter Farmers Carry (53’s/35’s)

7 1/4 Get Up (right) (53/35)

7 1/4 Get Up (left) (53/35)

Goal: Just get it done

Cool Down

Warm-up (No Measure)

Forward Fold

2-3min

Lying Thoracic Rotation

10ea Side

Jun 15

06/15/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row 1x:

5min @ an easy pace

2xs:

10 Spiderman

10 Lateral Lunges

10 Goblet Squat

10 Alt. Goblet Lunge

5/5 Single Leg Deadlift

Back Squat Build Up Sets:

10 BB Back Squat

5 Back Squat @ a light load

5 Back Squat @ a moderate load

5 Back Squat @ a moderate to heavy load

5 Back Squat @ a heavy load (optional set)

PERFORMANCE

A: Back Squat (7-7-7-7)

B: Metcon (Time)

For Time

10 Box Jump (36/30″)

500 meter Row

Goal: Sub 4 min

FITNESS

Metcon (No Measure)

For Time

10 Box Jump (30/24)

500 meter Row

Goal: Sub 5 min

MINIMAL GEAR

Metcon (No Measure)

For Time

10 Box Jump (36/30″)

400 meter Run

Goal: Sub 4 min

NO GEAR

Metcon (No Measure)

STRENGTH

4 Rounds

12/12 Bulgarian Split Squat

12 Plank Ups

6 High Knee Tuck or High Box Jump

100m Sprint

Notes: Rest as needed between rounds.

Accessory Work

Metcon (No Measure)

3 Rounds for Quality

100′ Heavy KB Front Rack Carry

10 Strict Pull Up

10 Weighted Sit Up

Notes: Rest as needed Between Rounds
,

Cool Down

Warm-up (No Measure)

4-Way Banded Hip Work

3xs 10-15reps each

Couch Stretch

2min per side

Jun 13

06/13/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Plate Plyo Warm Up 2-3xs:

:20sec ON

:10sec OFF

2-3xs:

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.

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.

MINIMAL GEAR

Metcon (No Measure)

25 Box Jump Over (24/20)

50 Alternating DB Snatch (50/35)

1200 meter Run

100 Abmat Sit Up

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

NO GEAR

Metcon (No Measure)

25 Box Jump or Step Up

50 Shoulder Taps

1200 meter Run

100 Sit Up

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

Accessory Work

Metcon (No Measure)

3 Rounds for Quality

20 Barbell Good Morning (empty)

100′ Double KB Front Rack Carry

50′ Plank Walk w/ Feet on Sliders

Cool Down

Warm-up (No Measure)

1min ea. Banded Lying Hamstring Stretch

1min ea. Banded Lying Crossover Stretch

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