Category Archives for "WOD"

04/14/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2-3xs:

10/8 Cal Bike or Row

10ea. Straight Leg Bear Crawl

10ea. Duck Walk

10 Wall Squats

10 Scap Push Up

:30sec Plyo Skier

Prime 1x:

8/6 Cal Bike or Row

6 Back Squat (workout weight)

6 Hand Release Push Ups

6 Box Jump

8/6 Cal Bike or Row

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 min

20/17 Cal Bike

20 Back Squat (135/95)

20 Hand Release Push Up

20 Box Jump Over (24/20)

Goal: 4 Rounds

FITNESS

Metcon (No Measure)

AMRAP 20 min

15/13 Cal Bike

15 Back Squat (115/75)

15 Hand Release Push Up

15 Box Jump Over or Step Over (24/20)

Goal: 4 Rounds

MINIMAL GEAR

Metcon (No Measure)

AMRAP 20 min

400 meter Run or 2 min Jump Rope

20 DB Squat (50’s/35’s)

20 Hand Release Push Up

20 Box Jump Over (24/20)

Goal: 4 Rounds

AT HOME

Metcon (AMRAP – Reps)

AMRAP 20 min

400 meter Run

20 Air Squat

20 Hand Release Push Up

40 Alt. Toe Taps

Goal: 4 Rounds

Accessory Work

Warm-up (No Measure)

3 Rounds For Quality

20 Shoulder Tap

:20 sec Handstand Hold

50′ Handstand Walk

Notes: Rest as needed between exercises and rounds.

Cool Down

Warm-up (No Measure)

2-3xs :20-:30sec each:

3-Way Hip Stretch

04/13/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Row/Bike/Row

5-10min @ easy pace

2xs:

5-10 Sumo Inchworm

8ea Single Leg RDL (no weight)

12ea Single Leg Glute Bridge

12 Alt. Mountain Climbers

12 Hollow Rocks

BB Warm Up 1x 5-10ea:

RDL

Deadlift

Bent Over Row

Good Morning

Kang Squat

Strength

A: Deadlift (1 Rep Max)

Warm-up, then 3-5 work sets to get to 1RM

B: Warm-up (No Measure)

20 min Run at your 10k pace

Notes: Yep….we have been working toward running a 10k over the past 10 weeks and although we can’t meet up for the event we can still get out for a run!
Shoot for 50%-60% of deadlift 1RM

MINIMAL GEAR

Warm-up (No Measure)

Utilize the same structure with dumbbells for all movements. If you don’t have the loading for the Deadlift Do 8 x 3 with moderately heavy loading.

At Home

Metcon (Time)

5 Rounds:

15 ea. Single Leg Glute Bridge

20 Alt. Mountain Climber

20 Cossack Squat

20 Hollow Rocks

Accessory Work

Warm-up (No Measure)

20 min Sustained Effort Run, Bike, or Row

Cool Down

Warm-up (No Measure)

3xs:

1min Alt Dead Bug

1-min ea. Lying Thoracic Rotation

04/11/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Plate Plyo Warm Up 2xs:

:20sec ON

:10sec OFF

2xs:

10ea Thoracic Rotation

6ea. Samson Stretch

6ea Windmill

6ea Alt. DB Snatch

3-5 Strict Pull Ups

Snatch BB Warm Up:

5-10 Muscle Snatch

5-10 Snatch Push Press

5 Snatch Balance

5 Hang Power Snatch

5 Power Snatch

Prime 1x:

100m Run

3 Power Snatch (workout weight)

3 Kipping Pull Ups

3 Power Snatch (workout weight)

3 Kipping Pull Ups

PERFORMANCE

Metcon (Time)

4 Rounds

400 meter Run

12 Power Snatch (115/75)

12 Pull Up

Goal: Sub 15 min

FITNESS

Metcon (No Measure)

4 Rounds

400 meter Run

12 Power Snatch (75/55)

12 Jumping Pull Up

Goal: Sub 15 min

MINIMAL GEAR

Metcon (No Measure)

4 Rounds

400 meter Run

12 Alt DB or KB Snatch (50/35)

12 Pull Up or DB Row

Goal: Sub 15 min

AT HOME

Metcon (AMRAP – Reps)

4 Rounds

400 meter Run

12 Burpee Broad Jump

12 V-ups

Goal: Sub 15 min

Notes: If you have a way of doing some kind of row (pulling) such as using a sturdy table or or tailgate that would be great.

Accessory Work

Warm-up (No Measure)

Accumulate 75 Handstand Shoulder Tap

Notes: Each time you drop complete :10 sec Hanging L-Sit. Do no more than 6 sets of L-Sits.

Cool Down

Warm-up (No Measure)

Single Arm Chest Stretch 1x:

1-2min per side

3-way Hip Stretch 2-3xs:

:20sec each position

04/10/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3xs:

10/8 Bike or Row Calories

10 Bootstrappers

10ea. Kneeling Shoulder Tap

5ea. Stagger Push Up

20ea Lateral Banded Walk

10 Banded Squats

Prime 1x:

10 BB Back Squat

10 BB Bench Press

5 Back Squat 45%

5 Bench Press 45%

4 Back Squat 55%

4 Bench Press 55%

3 Back Squat 65%

3 Bench Press 65%

2 Back Squat 75-80%

2 Bench Press 75-80%

PERFORMANCE

Metcon (AMRAP – Rounds)

EMOM 6 min

Min 1: 3 Back Squat (80-85%)

Min 2: 3 Bench Press (80-85%)

Notes: Go Immediately into the next 6 min EMOM.

EMOM 6 min

Min 1: 5 Back Squat (75-80%)

Min 2: 5 Bench Press (75-80%)

FITNESS

Metcon (No Measure)

EMOM 6 min

Min 1: 3 Back Squat (75-80%)

Min 2: 3 Bench Press (75-80%)

EMOM 6 min

Min 1: 5 Back Squat (65-70%)

Min 2: 5 Bench Press (65-70%)

Notes: Go Immediately into the next 6 min EMOM.

MINIMAL GEAR

Metcon (No Measure)

EMOM 6 min

Min 1: 3-6 DB or KB Squat

Min 2: 3-6 DB Bench Press

EMOM 6 min

Min 1: 5-10 DB or KB Squats

Min 2: 5-10 DB Bench

Notes: Go Immediately into the next 6 min EMOM. Use the heaviest weight that you can. If you don’t don’t have enough loading try going on a tempo of :03sec down and a fast up.

AT HOME

Metcon (AMRAP – Reps)

EMOM 6 min

Min 1: Max Squat Jumps

Min 2: Max Push Ups

Notes: Go Immediately into the next 6 min EMOM.

EMOM 6 min

Min 1:Max Jumping Lunges

Min 2: Max Dips

Accessory Work

Warm-up (No Measure)

3 Rounds for Quality

5 Double KB Russian Swing

:20 sec Double KB Front Rack Hold

5 Double KB Shoulder to OH

:20 sec Double KB Overhead Hold

Notes: Rest as Needed Between Sets. Athlete Chooses the weight.

Cool Down

Warm-up (No Measure)

3xs:

15ea side lying leg raise

15ea banded clam shell

04/09/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row 5xs:

:15sec Hard

:45sec Easy

1x:

10ea. Walking Hamstring Sweep

10ea. Walking Quad Stretch

10-5ea High Knee Tuck + Lunge & Twist

10ea Reverse Lunge

10ea Duck Walk

10ea Bear Crawl

10ea Crab Walk

Prime 1x: (optional)

:20sec Hard Bike

10 Squat Jumps

:10sec Hard Bike

6 Squat Jumps

PERFORMANCE

Metcon (AMRAP – Rounds)

On the 3 min for 21 min

25/20 Cal Bike/Row

FITNESS

Metcon (No Measure)

On the 3 min for 21 min

21/16 Cal Bike

MINIMAL GEAR

Metcon (No Measure)

On the 3 min for 21 min

400m Run

AT HOME

Warm-up (No Measure)

On the 3 min for 21 min

400m Run

Notes: If you are unable to run sub out 25 burpees on the 3min.

Accessory Work

Warm-up (No Measure)

Seated Sumo Deadlift Pull: 3 x 10

Tempo Glute Bridge: 2 x 12 :3 sec up and :3 sec down

Banded Leg Extesnion: Accumulate 100 reps

Cool Down

Warm-up (No Measure)

3xs:

:10sec Hollow Hold

:10sec Hollow Rocks

:10sec Hollow to Tuck

:10sec V-Ups

Notes: Goal is to do each round without stopping.

04/08/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3xs:

1min Jump Rope (any variation)

5 Inchworm + Push Up

4 Kip Swing +2-3 Pull Ups

15 Band Pull Aparts

20 Banded Good Morning

10 Hard Pulls on Rower

PERFORMANCE

Metcon (Time)

Chipper!!!

200 Double Under

80 Swings (53/35)

60 T2B

50 /45 Cal Row

40 Box Jump (30/24)

30 Hang Power Clean (155/105)

20 Handstand Push Up

10 Muscle Up

Goal: Sub 25 min

FITNESS

Metcon (No Measure)

Chipper!!!

200 Single Under

80 Swings (35/26)

60 Kipping Knee Raise or Lying Leg Lift

50 /45 Cal Row

40 Box Jump or Step Up (24/20)

30 Hang Power Clean (95/65)

20 Military Press or Pike Handstand Push Up

10 Pull Up, CTB Pull Up or Low Ring Transition

Goal: Sub 25 min

MINIMAL GEAR

Metcon (No Measure)

200 Double Under

80 Swings (53/35)

60 T2B or Lying Leg Raise

800m Run

40 Box Jump (30/24)

30 DB Hang Power Clean (55/40)

20 Handstand Push Up

10 Muscle Up or CTB Pull Up

Goal: Sub 25 min

AT HOME

Warm-up (No Measure)

Chipper!!!

200 Double Taps

80 Good Morning

60 Lying Leg Lift

50 Burpees

40 Alt. Lunges

30 High Knee Tuck

20 Hand Release Push Up

10 Dips

Goal: Sub 25 min

Notes: For the good morning find something to hold. A backpack filled with books to a moderate load would be perfect. If you don’t have anything do them unweighted on a tempo, 3sec down, 3sec up.

Accessory Work

Warm-up (No Measure)

Banded Barbell Row: 2 x 10

Tempo Bradford Press: 3 x 8 :3 sec forward and :3 sec back

Arnold Press: Accumulate 50 reps with light weight in as few of sets as possible

Cool Down

Warm-up (No Measure)

3xs:

20 Band Pull Aparts

20 Banded Row

10 Scap Push Up

Childs Pose Stretch:

2-min

04/07/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Row/Run/Bike 1x:

5-min

2xs:

10 Sumo Inchworm

8 Single Arm KB Swing (right)

50ft Single Side Farmer Carry (right)

10 Standing Teapot (right)

8 Single Arm KB Swing (left)

50ft Single Side Farmer Carry (left)

10 Standing Teapot (left)

BB Warm Up 1x 5-ea:

RDL

Deadlift

Bent Over Row

Good Morning

Kang Squat

Strength

A: Deadlift (Deadlift Work Set: (97.5% 1RM) 1 reps)

Warm-up, then 3-5 work sets to get to percentage lift.

B: Deadlift (Deadlift Speed Set:(70% 1RM) 3 sets x 3 reps )

(:60 rest in between sets)

C: Warm-up (No Measure)

2×5 (complete all rounds of each movement):

Power Shrugs (70% 1RM)

Stiff Leg Deadlifts
Shoot for 50%-60% of deadlift 1RM

MINIMAL GEAR

Warm-up (No Measure)

Utilize the same structure with dumbbells for all movements. If you don’t have the loading for the Deadlift Do 8 x 3 with moderately heavy loading.

At Home

Warm-up (No Measure)

5 Rounds

:45sec Plank

:30sec ea. Starfish Plank

12ea Bulgarian Split Squat

20 Superman

Accessory Work

Warm-up (No Measure)

2 Rounds

200 meter Sandbag/Odd Object Bearhug Carry

100 meter KB Suitcase Carry (right)

100 meter KB Suitcase Carry (left)

Notes: Athlete chooses the weight but you should be able to carry for 100 meters minimum on the bearhug carry and 50 meters minimum on the suit case carry.

Cool Down

Warm-up (No Measure)

Pigeon Stretch 1x:

1-2min per side

Forward Fold1x:

2-3min

04/06/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row or Run:

5min

Notes: At the top of each minute do a :10sec hard burst.

2xs:

10 Spiderman

10ea Knee Push Away

5 Hop Up

10 BB Front Squat

5 Reverse Grip Press

3-5 Burpees

BB Warm Up 1x:

10 RDL

10 Muscle Clean

5 Front Squat

5 Push Press

5 Thruster

Prime 1x:

4 Thruster (workout weight)

3 Bar Facing Burpee

3 Thruster (workout weight)

2 Bar Facing Burpee

PERFORMANCE

Metcon (Time)

3 Rounds

30 Thruster (95/65)

30 Bar Facing Burpee

Goal: Sub 15 min

FITNESS

Metcon (No Measure)

3 Rounds

20 Thruster (65/45)

20 Bar Facing Burpee

Goal: Sub 15 min

MINIMAL GEAR

Metcon (No Measure)

3 Rounds

30 DB or KB Thruster (50/35)

30 Burpee Over DB or KB

Goal: Sub 15 min

AT HOME

Warm-up (No Measure)

3 Rounds

30 Plank to Squat

30 Burpees or Burpee Over Something

Goal: Sub 15 min

Cool Down

Warm-up (No Measure)

1x:

200 Seated Calf Raises

200 Banded Hamstring Curl

04/04/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row or Run

3 min

2xs:

Bootstrapper

10ea Samson Lunge

10 KB Swing

:30sec Alt. Wall Plank

10 Squat Jumps

:20sec Bike/Row (hard)

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

6 Rounds

16/13 Cal Bike/Row

1 Minute Weighted Low Box Alt Step Up (12″ and get heavy)

Goal: Sub 14 min

FITNESS

Metcon (No Measure)

6 Rounds

16/13 Cal Bike/Row

1 Minute Weighted Low Box Alt Step Up (12″ and get heavy)

Goal: Sub 14 min

MINIMAL GEAR

Metcon (No Measure)

6 Rounds

400m Run

1 Minute Weighted Low Box Alt Step Up (12″ and get heavy)

Goal: Sub 14 min

AT HOME

Metcon (No Measure)

6 Rounds

400m Run

50′ Bear Crawl

Goal: Sub 14 min

Accessory Work

Warm-up (No Measure)

For Quality: 8-7-6…1

L Pull Up

HSPU

Cool Down

Warm-up (No Measure)

Foam Roll Quads:

1-2min per side

Foam Roll Calves:

1-2min per side

04/03/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Jump Rope 6xs:

:20 ON

:10 OFF

Notes: Any Variation.

2xs:

10 PVC Pass Thru

10 PVC Around the World

5-10 PVC OHS

5-10 PVC Sotts Press

3 Kip Swing + 1-2 Pull Ups

3 Ring Dip or Jumping Dip

BB Warm Up 1x 5ea:

Snatch Push Press

Snatch Balance

OHS

Hang Power Snatch

Hang Squat Snatch

Prime 1x:

28 Double Unders

4 Hang Squat Snatch (workout weight)

1-2 Muscle Up

28 Double Unders

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 min

28 Double Under

7 Hang Squat Snatch (95/65)

4 Muscle Up

Goal: 6+ Rounds

FITNESS

Metcon (No Measure)

AMRAP 9 min

28 Double Taps

7 Hang Squat Snatch (95/65)

4 Low Ring Transition or 4 CTB Pull Ups

Goal: 6+ Rounds

MINIMAL GEAR

Metcon (No Measure)

AMRAP 9 min

28 Double Unders

8 Alt. DB or KB Snatch (50/35)

4 Muscle Up or CTB Pull Ups

Goal: 6+ Rounds

AT HOME

Metcon (No Measure)

AMRAP 9 min

60 Lateral Hops

7 Burpee Broad Jumps

1min Plank Hold

Accessory Work

Warm-up (No Measure)

3 Rounds

10 Pike Compression

Hold top of Hip Extension: :30 sec

Hollow Rock x :20 sec

Notes: Rest as needed between sets.

Cool Down

Warm-up (No Measure)

3xs:

10 Scap Push Up

10 Scap Pull Up

:30sec Each Banded Lat Stretch