Category Archives for "WOD"

May 20

05/20/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row 3-5xs:

:45sec Easy

:15sec Hard

2xs:

10ea. Spiderman

10 Goblet Squat

:30sec Plank Hold

3ea. KB Front Rack Single Side Lunge

3-5ea. KB Push Press

Prime 1x:

10 BB Front Rack Lunge

5 BB Thruster

6 Front Rack Lunge (workout weight)

3 Thruster (workout weight)

PERFORMANCE

Metcon (Time)

For Time

100 meter Front Rack Walking Lunge (135/95)

Goal: Sub 15 min

Notes: Every 10 steps complete 3 Thrusters

FITNESS

Metcon (No Measure)

For Time

50 meter Front Rack Walking Lunge (85/55)

Goal: Sub 15 min

Notes: Every 10 steps complete 3 Thrusters

MINIMAL GEAR

Metcon (No Measure)

For Time

100 meter DB Front Rack Walking Lunge (50’s/35’s)

Goal: Sub 15 min

Notes: Every 10 steps complete 3 Thrusters

AT HOME

Metcon (No Measure)

For Time

400m Walking Lunge

Notes: Every 50 meters do 8 squat jumps.

Accessory Work

Warm-up (No Measure)

3 Rounds

20 Russian Swings (53/35)

15 Box Jump (24/20)

Notes: Rest 2-3 min between rounds.

Cool Down

Warm-up (No Measure)

Foam Roll Glutes 1x:

2-3 min per side

Pigeon Stretch 1x:

1-2min per side

May 19

05/19/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Choose 1:

1,000m Row

800m Run

2k Bike

1x:

10ea. Lying Leg Swing

10ea. Lying Leg Crossover

5 Roll Over V-Sit

10 Kneeling Shoulder Taps

2xs:

8ea. Single Leg DB Deadlift

:20sec ea. Side Plank Hold

6 T-Push Ups

PERFORMANCE

Metcon (No Measure)

Odd Object Strength

5 Sets

5 Deadlift + 50′ Farmers Carry

Dumbbell Floor Press x 10

Notes: Superset Movements and Rest as Needed Between Each Set

FITNESS

Metcon (No Measure)

Same with appropriate loading.

MINIMAL GEAR

Metcon (No Measure)

Same but add reps and distance if needed due to loading limitations

AT HOME

Metcon (No Measure)

5 Rounds

10ea. Single Leg Deadlift

:45sec Alt. Bear Plank Hold

:20/:20sec ea. Side Plank + Reach Through

10 Pike Handstand Push Up

Accessory Work

Warm-up (No Measure)

3 Rounds for Quality

20 Low Box weighted step up (heavy)

50′ Handstand Walk

Notes: Rest 2 min between rounds.

Cool Down

Warm-up (No Measure)

Midline 3xs:

:20sec Hollow Hold

:10sec Rest

:20sec V-Up

:10sec Rest

:20sec Alt. Mountain Climber

:10sec Rest

May 18

05/18/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2xs:

200m Jog or Row

5 Inchworm + Push Up

10ea. Thoracic Rotation

10 Hip Touches

50 Jump Rope

Pull Up & Snatch Blend 1x:

8 Kip Swing

3 Kip Swing + 2 Pull Ups

5-10 Muscle Snatch

5-10 Snatch Push Press

5-10 Snatch Balance (to power position)

Snatch Build Up 1x:

5 BB Power Snatch

3 Power Snatch @ light weight

3 Power Snatch @ workout weight

PERFORMANCE

Metcon (AMRAP – Rounds)

EMOM 16 min

Min 1: 5 Power Snatch (135/95)

Min 2: Run 200 meters

Min 3: 15 Pull Up

Min 4: 60 Double Under

FITNESS

Metcon (No Measure)

EMOM 16 min

Min 1: 5 Power Snatch (95/65)

Min 2: Run 150 meters

Min 3: 10 Jumping Pull Up

Min 4: 60 Double Taps

MINIMAL GEAR

Metcon (No Measure)

EMOM 16 min

Min 1: 10 Alternating DB Snatch (50/35)

Min 2: Run 200 meters

Min 3: 15 Pull Up

Min 4: 60 Double Under

AT HOME

Metcon (No Measure)

EMOM 16 min

Min 1: 10 T-Push Ups

Min 2: Run 200 meters

Min 3: 16 Alt. V-Up

Min 4: 60 Double Taps

Accessory Work

Warm-up (No Measure)

GOAT EMOM 10 min

Min 1: Moderate Bike or Row

Min 2: 3-10 Reps of your Gymnastics GOAT

Notes: Options Could be: Handstand Push Up, HS Walk, Wall Walk, Bar or Ring Muscle Up, L-Sit, etc

Cool Down

Warm-up (No Measure)

Thread the Kneedle 2xs:

:20sec each side

Forward Fold 1x:

2-3min

May 16

05/16/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Plate Plyo Warm Up (No Measure)

2xs :20sec ON :10sec OFF

Lateral Skier

Alt. Toe Taps

Plate Jumps

Single Leg Jumps (right & left)

Lateral Jumps

In & Out Jumps

Warm-up (No Measure)

2xs:

10 Sumo Inchworm

10ea Kneeling Shoulder Taps

10 Scap Push Ups

15 Banded Good Mornings

5 Box Jump (to a step down)

PERFORMANCE

Metcon (Time)

50-35-20

Swing (53/35)

Box Jump Over (24/20)

Burpee

Goal: Sub 20 min

FITNESS

Metcon (No Measure)

35-20-15

Swing (53/35)

Box Jump Over (24/20)

Burpee

Goal: Sub 20 min

MINIMAL GEAR

Metcon (No Measure)

Same

AT HOME

Metcon (No Measure)

35-20-15

Sit-Up

Alt. High Knee

Burpee

Notes: For the alternating high knee do 35 per leg, same for 20 & 15.

Accessory Work

Warm-up (No Measure)

GOAT EMOM 10 min

Min 1: Moderate Bike or Row

Min 2: 3-10 Reps of your Gymnastics GOAT

Notes: Options Could be: Handstand Push Up, HS Walk, Wall Walk, Bar or Ring Muscle Up, L-Sit, etc

Cool Down

Warm-up (No Measure)

Banded Hamstring Stretch 1x:

:90sec Per Side

Banded Lying Crossover Stretch 1x:

:90sec Per Side

May 15

05/15/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike 5xs:

:50sec Easy

:10sec Hard

1x:

5ea High Knee Tuck + Lunge & Twist

10ea Walking Hamstring Sweep

5ea Lateral Lunge

10ea Walking Quad Stretch

1x:

5 Muslce Clean

5 Front Squat

5 Rack Press

5 Back Squat

1x:

3 Front Squat

3 Push Press

3 Quick Thruster

3 Thruster (pause at top)

PERFORMANCE

Death By Thruster (AMRAP – Rounds)

Every Min on the Min Complete 1 Thruster (115/75). Add one rep to each min till you can’t complete the reps within the min.

FITNESS

Metcon (No Measure)

Same

MINIMAL GEAR

Metcon (No Measure)

Death By DB Thruster

Every Min on the Min Complete 1 DB Thruster (50/35). Add one rep to each min till you can’t complete the reps within the min.

Goal: Just get it done

AT HOME

Metcon (No Measure)

Death By 30ft Shuttle Run

Every minute on the minute complete 1 30ft Shuttle run. Add one rep to each minute until you can’t complete the reps needed within the minute.

Accessory Work

Warm-up (No Measure)

15-10-5

Unbroken T2B

Double Under x 4

Notes: If you’re a T2B ninja try dong them strict.

Cool Down

Warm-up (No Measure)

3-way Shoulder Raise 2-3xs 10ea:

Front Raise

Lateral Raise

Bent Over Raise

Pigeon Stretch 1x:

2min per side

May 14

05/14/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row

5-10min @ easy pace

Banded Glute Warm Up 3xs 15-20ea:

Lateral Walk (each direction)

Monster Walk (forward and backwards)

Glute Bridge

2xs:

5ea Step Up + Rotation

10ea Lying Crossover

10 RDL

10 Bent Over Row

10 Back Squat (empty bar)

5-10 Kang Squat

PERFORMANCE

A: Back Squat (9-6-3-1)

B: Metcon (Time)

Odd Object Strength Accessory

4 Sets

Plate OR Sandbag Bearhug Bulgarian Split Squat: 3 x 8/leg

5 Plate OR Sandbag Push Press + 50′ OH Carry

Notes: Superset Movements and Rest as Needed Between Sets.

FITNESS

Metcon (No Measure)

Same

MINIMAL GEAR

Metcon (No Measure)

Sub DB Tempo Squats if needed due to lighter weight. :3-:5 sec down and up with the same rep scheme.

Be flexible with the object for the accessory work and use KB’s or DB’s if needed

AT HOME

Metcon (No Measure)

5 Rounds

10/10 Bulgarian split Squats

10/10 Alt. Glute Bridge Hold

1min Alt. Plank Hold

:30sec Lower Trap Hold

Accessory Work

Warm-up (No Measure)

3 Rounds on the 4 min

Run 400 meters

7 Ring Muscle Up

Cool Down

Warm-up (No Measure)

Accessory 2-3xs:

10 Hip Bridge

:06sec Eccentric Bulgarian Split Squat 3/side

May 13

05/13/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Choose 1:

800m Run

1,000m Row

2k Bike

2xs:

50ft Plate OH Walking Lunge

50ft Single Arm OH DB Walk (right)

50ft Single Arm OH DB Walk (left)

:20sec Side Plank (right)

:20sec Side Plank (left)

DB Snatch Warm Up 1x5ea:

Single Side Deadlift

Single Arm Swing

Single Arm C&J

Snatch

PERFORMANCE

Metcon (Time)

3 Rounds

50′ Suitcase Walking Lunge (right) (50/35)

15 DB Snatch (right)

50′ Suitcase Walking Lunge (left)

15 DB Snatch (left)

Goal: Sub 13 min

FITNESS

Metcon (No Measure)

3 Rounds

50′ Suitcase Walking Lunge (right) (35/20)

15 DB Snatch (right)

50′ Suitcase Walking Lunge (left)

15 DB Snatch (left)

Goal: Sub 13 min

MINIMAL GEAR

Metcon (No Measure)

Same

AT HOME

Metcon (No Measure)

3 Rounds

50′ Walking Lunge

15 Plank to Push Up

50′ Walking Lunge

20 Alt. Mountain Climber

Accessory Work

Warm-up (No Measure)

3 Rounds

10 Scap Push Up

15Pike Compression

20 Band Face Pull

Cool Down

Warm-up (No Measure)

Midline 1x:

:30sec Bent Knee Hollow Hold

10 Cat Cow

:30sec Bent Knee Hollow Hold

10 Cat Cow

:30sec Bent Knee Hollow Hold

May 12

05/12/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Reverse Tabata Row 6xs:

:20sec Easy

:10sec Hard

2xs:

15 Russian Swings (light)

10 Banded Press

10 Band Pull Aparts

:30sec Plank

General BB Warm Up 1x:

10 RDL

10 Muscle Clean

5 Hang Power Clean

5 Push Press

3 Power Clean

3 Push Jerk

PERFORMANCE

Metcon (Time)

For Time:

Row 100 meters

10 Clean and Jerk (135/95)

Row 200 meters

9 Clean and Jerk (145/100)

Row 300 meters

8 Clean and Jerk (155/105)

Row 400 meters

7 Clean and Jerk (165/115)

Row 500 meters

6 Clean and Jerk (175/125)

Row 600 meters

5 Clean and Jerk (185/135)

Row 700 meters

4 Clean and Jerk (195/140)

Row 800 meters

3 Clean and Jerk (205/145)

Row 900 meters

2 Clean and Jerk (215/150)

Row 1000 meters

1 Clean and Jerk (225/155)

Goal: Sub 50 min

FITNESS

Metcon (No Measure)

For Time:

Row 200 meters

10 Clean and Jerk (95/135)

Row 400 meters

8 Clean and Jerk (115/75)

Row 600 meters

6 Clean and Jerk (135/95)

Row 800 meters

4 Clean and Jerk (155/105)

Row 1000 meters

2 Clean and Jerk (165/110)

Goal: Sub 35 min

MINIMAL GEAR

Metcon (No Measure)

5 Rounds For Time

Run 600 meters

15 DB Clean and Jerk (50/35)

Goal: Sub 25 min

AT HOME

Metcon (No Measure)

Run 200 meters

20 Burpees

Run 200 meters

18 Burpees

Run 200 meters

16 Burpees

Run 400 meters

14 Burpees

Run 400 meters

12 Burpees

Run 400 meters

10 Burpees

Run 600 meters

8 Burpees

Run 600 meters

6 Burpees

Run 800 meters

4 Burpees

Run 800 meters

2 Burpees

Accessory Work

Warm-up (No Measure)

Sandbag/Odd Object Bearhug Carry

Notes: 3 x max distance carry, but not more than 100 meters.

Cool Down

Warm-up (No Measure)

Lying Thoracic Stretch 3xs:

:20sec per side

May 11

05/11/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row or Run

2-3min @ easy pace

2xs:

5 Inchworm

12 Alt. Cossack Squat

3 Tempo Strict Pull Ups or 6 Ring Row

10 Alt. Reverse BB Lunges

5 Back Squat

Prime 1x:

1 Rope Climb

8 Back Squat

1 Rope Climb

4 Back Squat

Notes: Use workout weight.

PERFORMANCE

Metcon (AMRAP – Rounds)

EMOM 20 min

Min 1: 10 Back Squat (135/95)

Min 2: 3 Rope Climb

FITNESS

Metcon (No Measure)

EMOM 20 min

Min 1: 7 Back Squat (95/105)

Min 2: 3 Rope Climb Lay to Stand

MINIMAL GEAR

Metcon (No Measure)

EMOM 20 min

Min 1: 10 DB Squat (50/35))

Min 2: 6 Strict Pull Up

AT HOME

Metcon (No Measure)

EMOM 20min

7 Lunge, Lunge, Squat

12 Hollow to Tuck

Accessory Work

Warm-up (No Measure)

2 Rounds for Quality

2 Min Weighted Low Box Step Up

15 Ring Push Up

Cool Down

Warm-up (No Measure)

Banded Lying Hamstring Curl 1x:

100reps

Couch Stretch 1x:

2min per side

May 09

05/09/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row 6xs:

:20sec Easy

:10sec Hard

PVC Warm Up 1x:

10 Pass Thru

10 Around the World

10ea.PVC Rotation

10 Good Morning

5-10 Snatch Balance (power position)

HSPU & PVC Warm Up 2x:

5ea Kneeling Shoulder Taps

5 Z-Press

:15sec Belly Facing Handstand Hold

5-10 PVC OHS

5-10 PVC Sotts Press

Prime 1x:

5 BB Muscle Snatch

5 BB Power Snatch

5 BB Snatch Balance (power position)

3 HSPU or Z-press

3 Power Snatch (workout weight)

:20sec Hard Bike

PERFORMANCE

Metcon (Time)

3-6-9….15

Power Snatch (95/65)

HSPU OR “Z Press” (35’s/20’s)

15/13 Cal Bike After each Round

Goal: Sub 16 min

FITNESS

Metcon (No Measure)

3-6-9….15

Power Snatch (65/45)

Seated DB Strict Press

12/9 Cal Bike After each Round

Goal: Sub 16 min

MINIMAL GEAR

Metcon (No Measure)

3-6-9….15

Double DB Ground to OH (40’s/25’s)

HSPU OR “Z Press” (35’s/20’s)

300 meter Run After Each Round

Goal: Sub 16 min

AT HOME

Metcon (No Measure)

3-6-9….15

No Push Burpee

Wall Plank

300m Run

Goal: Sub 16 min

Accessory Work

Warm-up (No Measure)

AMRAP 7 min

100 Single Unders

3-5 Reps of your GOAT for the day

Notes: Get creative here and have some fun with it. The loading for the lift should be on the light-moderate side allowing you to focus on position and mechanics. This can be an olympic lift, power lift, or even midline work of some type.

Cool Down

Warm-up (No Measure)

3xs:

:20sec ea. Side Plank + External Rotation

1x:

1min Childs Pose

:30sec ea. Thread the Kneedle

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