Category Archives for "WOD"

Jun 01

06/01/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row 6xs:

:20sec Easy

:10sec Hard

2xs:

5 Inchworm + Push Up

:20sec each 3-way Hip Stretch

3 Strict Pull Ups or 6 Ring Row

:20sec Hollow Hold

:20sec Archer Hold

3 Kip Swing + 1 Pull Up

Prime 1x:

6 Cal Bike

6 Kipping Leg Raise

1 Rope Climb

3 T2B or Knee Raise

6 Cal Bike

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min

20/17 Cal Bike

15 T2B

3 Rope Climb (15′)

Notes: Twist from 1/20/20. See if you get more rounds than the EMOM if you did it!

FITNESS

Metcon (No Measure)

AMRAP 15 min

15/13 Cal Bike

12 Toes to Rings or Knee Raise

8 Ring Row

Notes: Twist from 1/20/20. See if you get more rounds than the EMOM if you did it!

MINIMAL GEAR

Metcon (No Measure)

AMRAP 15 min

400 meter Run

15 T2B

3 Rope Climb (15′) or 8 Strict Pull Up

NO GEAR

Metcon (No Measure)

AMRAP 15min

400m Run

15 Sit Ups

15 Plank to Push Up

Accessory Work

Warm-up (No Measure)

3 Rounds

10 Double KB Russian Swing

30 Weighted Low Box Step up

Cool Down

Warm-up (No Measure)

Midline 3-4xs

:30sec Hollow Hold

:15sec Rest

:30sec Archer Hold

:15sec Rest

May 30

05/30/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Choose 1:

500m Row

400m Run

1k Bike

2xs:

10 Sumo Inchworm

:15sec Reverse Grip Hang

10 Pike Handstand Push Up

10 Muscle Clean

5 Front Squat

5 Rack Press or Push Press

Barbell Warm Up 1x 5ea:

-Burgener Clean

Prime 1x:

3-5 Squat Clean (light)

3 Kipping or Strict HSPU (or variation)

3 Squat Clean (workout weight)

:30sec Hard Row

PERFORMANCE

Metcon (Time)

3 Rounds

7 Strict HSPU

10 Squat Clean (155/105)

20/17 Cal Row

Goal: Sub 12 min

FITNESS

Metcon (No Measure)

3 Rounds

7 Z Press

10 Squat Clean (115/75)

17/14 Cal Row

Goal: Sub 12 min

MINIMAL GEAR

Metcon (No Measure)

3 Rounds

7 Strict HSPU

10 DB Squat Clean (50/35)

400 meter Run

Goal: Sub 12 min

NO GEAR

Metcon (No Measure)

3 Rounds

7 Pike Handstand Push Up (Or ZPress)

10 Burpee + Vertical Jump

400 meter Run

Goal: Sub 12 min

Accessory Work

Warm-up (No Measure)

GOAT

Buy In: 100 Double Under

AMRAP 3-5 min: Weightlifting GOAT of your choice

Cash Out: 100 Double Under

Notes: The weightlifting can be anything other than a squat clean or front squat due to the previous workout. Choose a light to moderate weight and focus on quality of movement under some fatigue.

Cool Down

Warm-up (No Measure)

5min Easy Walk, Bike or Row

2min Forward Fold

1min ea. Z-Stretch

May 29

05/29/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row or Run:

3-5min

2xs:

10 Spiderman

6 Goblet Squat

10 Sky Reach

3ea Alt. Goblet Lunge

10 Straight Leg Sit Ups

6 Kip Swing

10 BB Front Squats

5 Front Squats (light)

3 Front Squats (moderate)

3 Front Squats (moderate to heavy)

1 Front Squat (heavy single)
www.sweatpanda.com

PERFORMANCE

A: Front Squat (5-1-5-1-5-1)

B: Metcon (Time)

For Time:

60 T2B

Goal: Just get it done

Notes: Each time you drop complete 7 Burpee. Stop if you drop more than 12 times.

FITNESS

Metcon (No Measure)

Same for Front Squat

Sub 50 Hanging Knee Raise and 4 burpees for the midline piece

MINIMAL GEAR

Metcon (No Measure)

DB Squat 5 x 8-12 reps depending on the loading you have available

NO GEAR

Metcon (No Measure)

5 Rounds

10ea Split Squat + :15sec Hold

10 Windsheild Wiper

Sub V-Ups or V-Tucks for Midline.

Accessory Work

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)

Cool Down

Warm-up (No Measure)

Post Work:

200 Banded Leg Curl

200 Seated Calf Raises

May 28

05/28/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

1x:

50 Single Unders (any variation)

10ea Lying Leg Swing

10ea Lying Crossover

5 Roll Over V Sit

1-2xs:

50 Single Unders

10 Romanian Deadlift

10 Bent Over Row

5-10 Front Squat

Prime 1x:

5 Deadlift (light)

20 Double Unders

5 Deadlift (moderate)

20 Double Unders

5 Deadlift (workout weight)

20 Double Unders

PERFORMANCE

Metcon (Time)

3 Rounds

10 Deadlift (275/185)

50 Double Under

Goal: Sub 6 min

FITNESS

Metcon (No Measure)

3 Rounds

10 Deadlift (205/145)

50 Double Taps OR :40 sec of double under practice

Goal: Sub 6 min

MINIMAL GEAR

Metcon (No Measure)

3 Rounds

20 DB Deadlift (50’s/35’s)

50 Double Under

Goal: Sub 7 min

NO GEAR

Metcon (No Measure)

3 Rounds

20 Alt. Glute Bridge

50 Lateral Skater

20 Prisoner Good Morning

Goal: Sub 6 min

Accessory Work

Warm-up (No Measure)

10-8-6-4-2

Bicep Curl

Tricep Extension

Narrow Stance Banded Squat

Notes: Do one exercise after the next. Rest 1 min between rounds.

Cool Down

Warm-up (No Measure)

Post Work:

10ea Alt. High Plank Calf Stretch

10ea Alt. Thoracic Rotation

:30sec ea. Thread the Kneedle

May 27

05/27/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2xs:

200m Jog

5 Inchworm + Push Up

5ea Lateral Lunge

5ea Single Arm KB Swing

5ea Single Arm KB Push Press

:30sec Bent Knee Hollow Hold

Prime 1x:

5ea BB Back Rack Reverse Lunges

5ea KB Snatch (light)

5ea Turkish Sit Up (light)

3ea Back Rack Reverse Lunges (workout weight)

3ea KB Snatch (workout weight)

2ea Turkish Get Up (workout weight)

PERFORMANCE

Metcon (Time)

Run 400 meters

20 Back Rack Reverse Lunge (135/95)

Run 400 meters

20 KB Snatch (right) (53/35)

Run 400 meters

20 KB Snatch (left) (53/35)

Run 400 meters

5 Turkish Get Up (right) (53/35)

Run 400 meters

5 Turkish Get Up (left) (53/35)

Goal: Sub 21 min

FITNESS

Metcon (No Measure)

Run 400 meters

20 Back Rack Reverse Lunge (95/65)

Run 400 meters

20 KB Snatch (right) (35/26)

Run 200 meters

20 KB Snatch (left) (35/26)

Run 200 meters

5 Turkish Get Up (right) (35/26)

Run 400 meters

5 Turkish Get Up (left) (35/26)

Goal: Sub 21 min

MINIMAL GEAR

Metcon (No Measure)

Same with subbing a Double KB Front Rack Reverse Lunge for the back rack or using DB’s

NO GEAR

Metcon (No Measure)

Run 400 meters

20 Reverse Lunges

Run 400 meters

20 Burpee

Run 400 meters

20 T-Push Up

Run 400 meters

1min Side Plank (right)

Run 400 meters

1min Side Plank (left)

Goal: Sub 21 min

Accessory Work

Warm-up (No Measure)

3 Rounds for Quality

50 meter Farmers Carry (moderate to heavy)

100 meter Plate or Sandbag Bearhug Carry (moderate to heavy)

Notes: Athlete chooses the weight. Rest as needed between rounds.

Cool Down

Warm-up (No Measure)

Post Work:

10ea Alt. High Plank Calf Stretch

10ea Alt. Thoracic Rotation

:30sec ea. Thread the Kneedle

May 26

05/26/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row 6xs:

:20sec Easy

:10sec Hard

2xs:

5ea Lying Quad Stretch

5ea Samson Lunge

5 Lunge, Lunge, Squat

:20sec Plank Ups

PERFORMANCE

Metcon (Calories)

4 Rounds

4 min work, 1 min rest

Bike or Row for total max Calories across all 4 rounds

FITNESS

Metcon (No Measure)

Same

MINIMAL GEAR

Metcon (Distance)

4 Rounds

4 min work, 1 min rest

Run for total distance across all 4 rounds

NO GEAR

Metcon (No Measure)

4 Rounds

4 min work, 1 min rest

Run for total distance across all 4 rounds

Accessory Work

Warm-up (No Measure)

3 Rounds

20 Abmat Sit Up

15-20 Hip Bridge

20 Russian Twist

Notes: Rest as needed between Rounds

Cool Down

Warm-up (No Measure)

5min Easy Ride, Row, Jog

2min ea. Side Pigeon Stretch

May 25

05/25/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Run, Bike or Row 1x:

3-5min

1x:

8 Wall Squats

10 V-Ups

5ea Kneeling Shoulder Taps

10 Scap Pull Ups

10 Scap Push Ups

1x:

8 Air Squats (quality)

3 Kip Swing + 1-2 Pull Ups

5 Push Ups

PERFORMANCE

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

FITNESS

Metcon (No Measure)

Run 800 meters

20 Rounds of (3 pull up, 6 push up, 9 squat)

Run 1 mile

MINIMAL GEAR

Metcon (No Measure)

SAME.

NO GEAR

Metcon (No Measure)

Run 1 mile

100 Sit Ups or Table Row

200 Push Up

300 Squat

Run 1 mile

Notes: Wear a 20/14 lb vest and partition reps as needed.

Accessory Work

Warm-up (No Measure)

No Accessory Today

Cool Down

Warm-up (No Measure)

2min ea. Side Couch Stretch

1min Childs Pose

Hydrate!

Warm-up (No Measure)

2min ea. Side Couch Stretch

1min Childs Pose

Hydrate!

May 23

05/23/2020

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

2xs:

10ea Lying Leg Swing

5 Roll Over V-Sit

10 Romanian Deadlift

10 Muscle Clean

10 Front Squat

5 Depth Jump

Prime 1x:

:30sec Cardio Goat

5 BB High Hang Power Clean

5 BB Mid Thigh Hang Power Clean

5 BB Mid Shin Hang Power Clean

:20sec Cardio Goat

5 Power Clean (workout weight)

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

1 min Max Cal Cardio GOAT (run, row, or bike)

15 Power Clean (135/95)

FITNESS

Metcon (No Measure)

AMRAP 12 min

1 min Max Cal Cardio GOAT (run, row, bike)

10 Power Clean (95/65)

MINIMAL GEAR

Metcon (No Measure)

AMRAP 12 min

1 min Max Cal Cardio GOAT (run, row, bike)

15 DB Power Clean (50’s/35’s)

AT HOME

Metcon (No Measure)

AMRAP 12 min

200m Run

16 Alt. Jumping Lunges

Accessory Work

Warm-up (No Measure)

3 Rounds for Quality

12 Double KB Front Squat (53’s/35’s)

6 Muscle Up Variation of Choice

Notes: Rest 3 min between rounds.

Cool Down

Warm-up (No Measure)

Banded Hamstring Stretch 1x:

:90sec Per Side

Banded Lying Crossover Stretch 1x:

:90sec Per Side

May 22

05/22/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Row 1x:

1min @ 22 SPM

:30sec @ 26 SPM

:30sec @ 28 SPM

:30sec @ 30 SPM

:30sec @ 28 SPM

:30sec @ 26 SPM

1min @ 22 SPM

Notes: SPM = Strokes per minute. Spend the designated time focusing on consistency at that SPM.

1x:

10 Sumo Inchworm

10ea. Step Up + Rotation

10 Straight Leg Sit Up

10 Bootstrappers

Prime 3-4xs:

:10sec Hard Row

:20sec Easy Row

PERFORMANCE

Metcon (Time)

Row

5 x 500 meters

Notes: Rest 2 min between efforts

FITNESS

Metcon (Distance)

5 x 2 min Row for max distance

Notes: Rest 2 min between efforts.

MINIMAL GEAR

Metcon (No Measure)

5 x 400 meter Run

Notes: Rest 2 min between efforts.

AT HOME

Metcon (No Measure)

5 x 400 meter Run

Notes: Rest 2 min between efforts.

Accessory Work

Warm-up (No Measure)

For Quality

30 T2B

30 HSPU

30 T2B

Cool Down

Warm-up (No Measure)

1x:

2min ea. Foam Roll Quads

2min ea. Foam Roll IT Band

May 21

05/21/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row or Run 1x:

3min @ an easy pace

2-3xs:

6 Bomber

6 Bootstrappers

6 Squat Jumps

6ea. Single Arm KB Swing

Prime 1x:

10 Medball Deadlifts

8 Medball Muscle Clean

6 Medball Front Squats

4 Medball Cleans

4 Burpees

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 min

10 Medball Clean (20/14)

10 Burpee

Goal: 7+ Rounds

FITNESS

Metcon (No Measure)

AMRAP 7 min

7 Medball Clean (14/10)

7 Burpee

Goal: 7+ Rounds

MINIMAL GEAR

Metcon (No Measure)

Same, use any object you have for the medball clean and adjust reps if needed due to loading.

AT HOME

Metcon (No Measure)

AMRAP 7 min

7 Plank to Squat

7 Burpee

Goal: 7+ Rounds

Accessory Work

Warm-up (No Measure)

10 Rope Climb

800 meter Run w/Sandbag (100/70)

10 Rope Climb

Goal: Just get it done

Cool Down

Warm-up (No Measure)

Lower Body Accessory 3xs:

12 Hip Bridge

12 Cossack Squat

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