Category Archives for "WOD"

04/27/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

1x:

1min Easy Row or Bike

10 Sumo Inchworm

10 Spiderman

:20sec Dead Hang

1min Easy Row or Bike

10 Bomber

10ea Single Leg RDL (no weight)

10 Scap Pull Up

10 Scap Push Up

1min Easy Bike or Row

5ea Box Step Up

3 Strict Pull Up or Ring Row

3ea Windmill

3ea Single Leg Deadlift

1 Wall Walk

PERFORMANCE

Metcon (Time)

Flow Workout

Row 1000 meters

10 Single Leg Box Step Up/side

8 Strict Pull Up

6windmill/arm

4 Single Leg Deadlift/side

2 Wall Walk

Row 750 meters

10 Single Leg Box Step Up/side

8 Strict Pull Up

6windmill/arm

4 Single Leg Deadlift/side

2 Wall Walk

Row 500 meters

10 Single Leg Box Step Up/side

8 Strict Pull Up

6windmill/arm

4 Single Leg Deadlift/side

2 Wall Walk

Row 250 meters

Notes: Athlete chooses the weight. It should be light to moderate weight with a focus on position and recovery.

FITNESS

Metcon (No Measure)

Row 750 meters

10 Single Leg Box Step Up/side

8 Ring Row

6windmill/arm

4 Single Leg Deadlift/side

2 Wall Walk

Row 500 meters

10 Single Leg Box Step Up/side

8 Ring Row

6windmill/arm

4 Single Leg Deadlift/side

2 2 Wall Walk

Row 250 meters

10 Single Leg Box Step Up/side

8 Ring Row

6windmill/arm

4 Single Leg Deadlift/side

2 Wall Walk

Row 250 meters

MINIMAL GEAR

Metcon (No Measure)

Same movement while subbing a run for the row

AT HOME

Metcon (No Measure)

Run 800 meters

10 Single Leg Step Up w/ :03sec down/side

12 See-Saw Plank

10 windmill/arm

8 Single Leg Deadlift/side

2 Wall Walk

Run 600 meters

10 Single Leg Step Up w/ :03sec down

12 See-Saw Plank

10 windmill/arm

8 Single Leg Deadlift/side

2 Wall Walk

Run 400 meters

10 Single Leg Step Up w/ :03sec down

12 See-Saw Plank

10 windmill/arm

8 Single Leg Deadlift/side

2 Wall Walk

Run 200 meters

Notes: Focus should be on position and recovery.

Accessory Work

Warm-up (No Measure)

For Quality

3 x 100 meter Double KB Front Rack Carry.

Cool Down

Warm-up (No Measure)

1x:

1-2min ea. Banded Hamstring Stretch

1-2min ea. Banded Lying Crossover Stretch

04/25/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 9min:

3 Jumping Pull Ups

6ea Spiderman

9ea Single Leg DB Deadlift

30 Plyo Skier

BB Warm Up 5-10ea:

Shin to Knee

Knee to Mid-Thigh

RDL

Deadlift

Prime 1x:

1 Rope Climb or Variation

6 Deadlift (light loading)

4 Box Jump to a Step Down

1 Rope Climb or Variation

3 Deadlift (workout weight)

3 Box Jump

Notes: Work through at a moderate pace.

PERFORMANCE

Sweat Panda 5 (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 mins of:

2 Rope Climbs

6 Deadlifts, 275/185 lbs

9 Box Jumps, 24/20 in

–Goal: 6+ Rounds

FITNESS

Metcon (No Measure)

AMRAP 12 min

3 Rope Climb Pulls

6 Deadlift (205/145)

9 Box Jump OR Step Up (20/16)

MINIMAL GEAR

Metcon (No Measure)

AMRAP 12 min

8 Strict Pull Up

6 DB Deadlift (50/35)

9 Box Jump (24/20)

AT HOME

Metcon (No Measure)

AMRAP 12min

12 Lunge, Lunge & Squat

18 Sit-Up

24 Lateral Skater

Accessory Work

Warm-up (No Measure)

3 Rounds

15 Abmat Sit Up

15 Hip Extension

Notes: Add weight to one or both movements if needed.

Cool Down

Warm-up (No Measure)

Single Arm Chest Stretch 1x:

1-2min per side

3-way Hip Stretch 2-3xs:

:20sec each position

04/24/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Choose 1:

400m Run

500m Row

1k Bike

1x:

10ea Lying Leg Swing

10ea Lying Crossover

5 Roll Over V-Sit

10ea RDL + Bent Over Row + Front Squat + Strict Press

Prime 1-2xs:

30 High Knees

30 Buttkickers

100m Run

1x BB Big Clean Complex

PERFORMANCE

Metcon (Time)

4 Rounds

1 Big Clean Complex (135/95) (High Hang Clean, Hang Clean, Full Clean, Push Press, High Hang Clean, Hang Clean, Full Clean, Push Jerk, High Hang Clean, Hang Clean, Full Clean, Split Jerk)

Run 400 meters

Notes: Compare to 2/14

FITNESS

Metcon (No Measure)

4 Rounds

9 Hang Squat Clean + Push Jerk (115/75)

Run 400 meters

MINIMAL GEAR

Metcon (No Measure)

4 Rounds

1 Big Clean DB Complex (50/35)(High Hang Clean, Hang Clean, Full Clean, Push Press, High Hang Clean, Hang Clean, Full Clean, Push Jerk, High Hang Clean, Hang Clean, Full Clean, Split Jerk)

Run 400 meters

AT HOME

Metcon (No Measure)

4 Rounds

4 Progressive Burpee Complex

Run 400m

Accessory Work

Warm-up (No Measure)

EMOM 6 min

5 Ring Muscle Up

Notes: Start with strict if you can and go to kipping if needed.

Cool Down

Warm-up (No Measure)

2xs:

75 Lying Banded Leg Curls

100 Seated Calf Raises

04/23/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 12min:

150m Run or Row

5 Inchworm + Push Up

:20sec Hollow Hold + :20sec Archer Hold

50ft Double DB OH Walk (moderate loading)

Prime 1x:

10 BB Row

3-5 Negative HSPU or Box HSPU

6 BB Row (light weight)

3-5 Strict HSPU or Box HSPU

4 BB Row (workout weight)

PERFORMANCE

Metcon (AMRAP – Reps)

5 Rounds

Max Rep Barbell Row (155/105)

Max Rep Strict Handstand Push Up

Notes: Rest as needed between rounds.

FITNESS

Metcon (No Measure)

5 Rounds

Max Rep Barbell Row (105/75)

Max Rep HSPU w/ Feet On Box

Notes: Rest as needed between rounds.

MINIMAL GEAR

Metcon (No Measure)

5 Rounds

Max Rep Dumbbell Row (50/35)

Max Rep Strict Handstand Push Up

Notes: Rest as needed between rounds.

AT HOME

Metcon (No Measure)

5 Rounds

Max Rep Alt. Mountain Climbers

Max Rep Handstand Push Up or Pike Push Up

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)

Pigeon Stretch 1x:

1-2min per side

Forward Fold1x:

2-3min

04/22/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Jump Rope 8xs:

:20sec ON

:10sec OFF

Notes: Use any variation of jump rope you would like and use this time to practice efficiency with the jump rope.

2xs:

10ea Sky Reach

3 Kip Swing + 1-2 Pull Ups

10 PVC OHS

10 PVC Sotts Press

OHS Bar Warm Up 5ea:

Muscle Snatch

Push Press

OHS

Squat Snatch

Prime 1x:

3-5 CTB

5-8 OHS (workout weight)

20 Double Unders

PERFORMANCE

Metcon (Time)

For Time:

50 CTB Pull Up

100 OHS (75/55)

200 Double Under

Goal: Compare to 2/12

FITNESS

Metcon (No Measure)

For Time:

35 Jumping CTB Pull Up

60 OHS (55/35)

200 Single Unders

Goal: Sub 12

MINIMAL GEAR

Metcon (No Measure)

For Time:

50 CTB Pull Up

100 Single Arm DB OHS (50/35)

200 Double Under

Goal: Sub 12

Notes: Switch arms as needed for the OHS.

AT HOME

Metcon (No Measure)

For Time

50 Plank Ups

100 Air Squats

200 Jumping Jacks

Accessory Work

Warm-up (No Measure)

Zercher Carry

5 x 50′

Cool Down

Warm-up (No Measure)

2xs:

50 Banded Tricep Extension

30 Banded Bicep Curl

15 Banded Sit-Ups

04/21/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3xs:

1min Row

6-8ea Single Leg Lateral Box Step Up

8 Hip Touches

6-8ea. Single Arm Press

:30-1min Wall Plank

Notes: Use a light KB for the lateral box step up and single arm press. Increase speed on the rower with each round.

PERFORMANCE

Metcon (Time)

5 Rounds

5 DB Box Step Over (65’s/45’s)

10 Dumbbell Push Press (65’s/45’s)

20/17 Cal Row

Goal: Compare to 2/11

FITNESS

Metcon (No Measure)

5 Rounds

5 DB Box Step Over (40’s/25’s)

10 Dumbbell Push Press (40’s/25’s)

17/15 Cal Row

Goal: Sub 12 min

MINIMAL GEAR

Metcon (No Measure)

5 Rounds

5 DB Box Step Over (55/35)

10 Dumbbell Push Press (55/35)

400 meter Run

Goal: Sub 12 min

AT HOME

Metcon (No Measure)

5 Rounds

10ea Lunge to High Knee or Step Up

10 Plank to Push Up

400m Run

Accessory Work

Warm-up (No Measure)

3 Rounds for Quality

50′ Handstand Walk

15 T2B

Cool Down

Warm-up (No Measure)

Mobilize 1x:

2 min Glute Roll/side

2 min IT Band Roll/side

04/18/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3xs:

200m Easy Jog or Row

5 Kipping Pull Up or Jumping Pull Up

8 No Push Burpees

10 Air Squats

Prime 1x:

250m Hard Row

4 CTB Pull Ups

4 Burpees

3 CTB Pull Ups

3 Burpees

150m Hard Row

PERFORMANCE

Metcon (Time)

Option 1:

For Time:

Buy In: 1000 meter Row

21-15-9: CTB Pull Up/Burpee

Cash Out: 1000 meter Row

Goal: Sub 12 min

Option 2: Run 10k

Notes: Make this what you want it to be today. It should be an opportunity to get outside, enjoy your fitness, and see your improvements from the past 10 weeks.

FITNESS

Metcon (No Measure)

Option 1:

For Time:

Buy In: 750 meter Row

21-15-9: Jumping CTB Pull Up/Burpee

Cash Out: 750 meter Row

Option 2:

Run 5k

MINIMAL GEAR

Metcon (No Measure)

Option 1:

Buy In:800 meter Run

21-15-9: CTB Pull Up/Burpee

Cash Out: 800 meter Run

Goal: Sub 12 min

Option 2:

Run 5k or 10k

AT HOME

Metcon (Time)

Option 1:

Buy In:800 meter Run

42-30-18:

Alt.V-Up

21-15-9:

Burpee

Cash Out: 800 meter Run

Goal: Sub 12 min

Option 2:

Option 2:

Run 5k or 10k

Accessory Work

Warm-up (No Measure)

Accumulate 1/4 Turkish Get Up x 30 on each side

Cool Down

Warm-up (No Measure)

Childs Pose Stretch:

1-2min

Banded Lying Crossover Stretch:

1-2min per side

04/17/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Row or Run 3xs:

:45sec Easy

:15sec Hard

2-3xs:

50 Single Unders

10 Samson Lunge

8/8 Single Arm DB Swing

6/6 Single Arm DB Push Press

Prime 1x:

5 Double DB Ground to OH (light weight)

10 Alt. DB Lunge (light weight)

25 Double Unders

3 Double DB Ground to OH (workout weight)

6 Alt DB Lunge (workout weight)

15 Double Unders

PERFORMANCE

Metcon (Time)

10 Rounds

5 Double DB Ground to Overhead (50’s/35’s)

10 Alternating DB Lunge (50’s/35’s)

50 Double Under

Goal: Sub 15 min

FITNESS

Metcon (No Measure)

10 Rounds

5 Double DB Ground to Overhead (35’s/25’s)

10 Alternating DB Lunge (35’s/25’s)

50 Double Under OR 100 Singles

Goal: Sub 15 min

MINIMAL GEAR

Metcon (No Measure)

Same

AT HOME

Metcon (Time)

10 Rounds

10 Hop Up

10 Alt. Lunges

50 Lateral Hops

Goal: Sub 15 min

Accessory Work

Cool Down

Warm-up (No Measure)

3 Rounds

Max Rep Strict Handstand Push Up

1 min Max Bike/Row/Jumprope

1 min Rest

Warm-up (No Measure)

3-4xs:

:20sec Hollow Hold

:30sec Archer Hold

04/16/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row 5xs:

:50sec Easy

:10sec Hard

2-3xs:

5-10 Bootstrappers

:15sec Reverse Grip Hang

6 Kip Swing

8 Hang Muscle Clean

50ft Goblet Carry

BB Warm Up 1x:

10 RDL

10 Bent Over Row

5 Hang Power Clean

5 Front Squats

PERFORMANCE

Metcon (Time)

5 Rounds

15 T2B

10 Hang Power Clean (165/115)

100′ Barbell Front Rack Carry (165/115)

Goal: Sub 12 min

FITNESS

Metcon (No Measure)

5 Rounds

15 Hanging Knee Raise

10 Hang Power Clean (110/80)

100′ Barbell Front Rack Carry (110/80)

Goal: Sub 12 min

MINIMAL GEAR

Metcon (No Measure)

5 Rounds

15 T2B

10 DB or KB Hang Power Clean (50/35)

100′ Double DB or KB Front Rack Carry (50/35)

Goal: Sub 12 min

AT HOME

Metcon (Time)

5 Rounds

15 Dragonfly

10 Burpee + Vertical Jump

1min Plank Ups

Goal: Sub 12 min

Accessory Work

Warm-up (No Measure)

Tempo DB Floor Press: 2 x 12 (:3 sec down and :3 sec up)

Single Arm DB Row: 2 x 15/arm

Landmine Press: 3 x 10/arm

Cool Down

Warm-up (No Measure)

Pigeon Stretch 1x:

1-2min per side

Banded Lat Stretch1x:

2min per side

04/15/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Choose 1:

400m Run

500m Row

1k Bike

2xs:

5 Inchworm + Push Up

10ea Kneeling Shoulder Tap

5 Muscle Clean

5-10 Strict Press

3 Kip Swing + 1-2 Pull Ups

3 Strict Dip or Jumping Dip

Prime 1x:

10 BB Push Jerks

6-8 Ring Swing

5 Push Jerk (light load)

3 Ring Swing + 1-2 Ring Pull Ups

3 Push Jerk (moderate load)

1 Muscle Up + 1-2 Dips or 3 CTB Pull Up

2 Push Jerk (workout weight)

PERFORMANCE

Metcon (Time)

10-8-6-4-2

Push Jerk (185/125)

Ring Muscle Up

Goal: Sub 9 min

FITNESS

Metcon (No Measure)

10-8-6-4-2

Push Jerk (125/85)

CTB Pull Up

Goal: Sub 9 min

MINIMAL GEAR

Metcon (No Measure)

10-8-6-4-2

DB or KB Push Jerk (55/35)

Ring Muscle Up OR Bar Muscle Up

Goal: Sub 9 min

AT HOME

Metcon (Time)

30-20-10

Inverted Shoulder Tap

Diamond Push Up

Goal: Sub 9 min

Accessory Work

Warm-up (No Measure)

Tempo Box Squat: 3 x 8 (:3 sec down, :1 sec pause on box, drive up)

Single Leg Hip Extension: 3 x 10/leg

Banded Leg Extension: accumulate 150 reps

Cool Down

Warm-up (No Measure)

3xs 10ea.:

Front Raise

Lateral Raise

Rear Delt Raise

External Rotation