Category Archives for "WOD"

Mar 21

03/21/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Row 6xs:

:20sec ON

:10sec OFF

3xs:

20 Banded Good Morning

10 Kneeling Shoulder Taps

20 Band Pull Aparts

10ea OH Plate Walking Lunges

Prime 1x:

:30sec Hard Row

10 Air Squats

6 Push Ups

3 Pull Ups

:30sec Hard Row

1-2 Muscle Up or 3 C2B

3 Kipping HSPU

6 KB Swing

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

Benchmark AMRAP’s

0-10 min AMRAP

2 Rounds of “Cindy”

20/17 Cal Row

1 round of “Cindy” is 5 pull up, 10 push up, 15 squats

10-20 min AMRAP 10 min

2 Rounds of “Nate”

20/17 Cal Row

Nate is 2 muscle up, 4 hspu, 8 swings (70/53)

FITNESS

Metcon (No Measure)

0-10 min AMRAP

2 Rounds of “Cindy”

17/15 Cal Row

1 round of “Cindy” is 3 pull up, 6 push up, 9 squats

10-20 min AMRAP 10 min

2 Rounds of “Nate”

17/15 Cal Row

Nate is 4 ctb pull up, 4 seated strict press, 8 swings (53/35)

MINIMAL GEAR

Metcon (No Measure)

0-10 min AMRAP

2 Rounds of “Cindy”

400 meter Run

1 round of “Cindy” is 5 pull up, 10 push up, 15 squats

10-20 min AMRAP 10 min

2 Rounds of “Nate”

400 meter Run

Nate is 2 muscle up, 4 hspu, 8 swings (70/53)

AT HOME

Metcon (No Measure)

0-10min AMRAP of

400m Run (.25 Miles)

2 Rounds

5 V-up

10 Push Ups

15 Air Squat

10-20min AMRAP 10min of

400m Run (.25 Miles)

2 Rounds

4 Pike Handstand Push Up

6 Dips

8ea Walking Lunge

Cool Down

Warm-up (No Measure)

3-way Banded Shoulder Stretch 3xs:

:20-:30sec each

Mar 20

03/20/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row:

3-min

2xs:

10 Bootstrappers

10 High Knee Tuck + Lunge & Twist

:30sec ea. Single Leg Balance

:20sec ea. Side Plank

5ea Single Arm DB Thruster (light)

PERFORMANCE

Metcon (Time)

3 Rounds For Quality

10 Single Arm Deadlift (right)

50′ Suitcase Carry (right)

10 Single Arm Thruster (right)

20/17 Cal Bike or Row

10 Single Arm Deadlift (left)

50′ Suitcase Carry (left)

10 Single Arm Thruster (left)

Notes: Athlete chooses the weight.

FITNESS

Metcon (No Measure)

Same

At Home

Metcon (No Measure)

3 Rounds For Quality

20 Single Leg Glute Bridge (right)

:30sec Side Plank (right)

10 Jumping Lunges

400m Run

10 Jumping Lunges

:30sec Side Plank (left)

20 Single Leg Glute Bridge (left)

Accessory Work

Warm-up (No Measure)

3 Rounds for Quality

Banded Plank: :45 sec

Superman x 10

Bar Hang x :30 sec

Cool Down

Warm-up (No Measure)

Couch Stretch:

1-2min ea. Side

Forward Fold:

2min

Mar 19

03/19/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3xs:

1min Jump Rope (any variation)

5 Inchworm

10 Squat Jumps

10 Pike Compression

10 Jumping Lunges

PERFORMANCE

Metcon (Time)

5 Rounds

10 Strict Toes to Ring

:90 single KB alt box step up (53/35)*

100 Double Under
*Step ups should be to a 10″-12″ box

FITNESS

Metcon (No Measure)

5 Rounds

10 Strict Knee Raise

:90 single KB alt box step up (35/26)*

100 Double Taps OR :45 sec of DU practice

At Home

Metcon (No Measure)

5 Rounds

10 V-Ups

25 Lunge, Lunge, Squat

100 Double Taps

Accessory Work

Warm-up (No Measure)

Optional Accessory:

Tempo Bench Press 3 x 12 (:3 sec down and :3 sec up)

2 x 10 of each Rear Delt Raise, Lateral Raise, Front Raise

Straight Arm Band Lat Pull Down: Accumulate 75 reps

Cool Down

Warm-up (No Measure)

Foam Roll Calves:

1-min ea. Side

Foam Roll Quads:

1-min ea. Side

Mar 18

03/18/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row:

5 min @ an easy pace

2xs:

10ea Lying Leg Swing

5ea Lying Leg Crossover

:20ea Side Plank

:20ea Bird Dog

10ea Single Leg DB Deadlift

10ea Single Arm DB Bent Over Row

Strength

A: Deadlift (Deadlift Work Set: (85% 1RM) 1×2 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)

3×5 (complete all rounds of each movement):

Power Shrugs (65% 1RM)

Stiff Leg Deadlifts

Bent Over Row

Underhand Grip Lat Pulldowns

Good Mornings
Shoot for 50%-60% of deadlift 1RM

At Home

Metcon (AMRAP – Rounds and Reps)

15min AMRAP:

10 Burpees

20 Reverse Lunges

30 Shoulder Taps
Shoulder Taps: plank position: alternating: opposite hand touches opposite shoulder

Cool Down

Warm-up (No Measure)

Lying Thoracic Stretch (top leg bent):

1-2min ea. Side

Straddle Stretch 1x:

1-2min ea.

Warm-up (No Measure)

Lying Thoracic Stretch (top leg bent):

1-2min ea. Side

Straddle Stretch 1x:

1-2min ea.

Mar 17

03/17/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Dynamic Warm-Up (No Measure)

High knee pulls

High Knees

Quad Pulls

Toy Soldiers

Carioca

Shuffle

Butt Kicks

Skip for Height

Skip for Distance

PERFORMANCE

5k Run (Time)

Max Effort 5k Run

FITNESS

Metcon (No Measure)

Run 20-30 Minutes

Cool Down

Warm-up (No Measure)

Roll / Stretch:

IT band roll 1 minute/ side

Hip flexor roll 1 minute/ side

Quad roll 1 minute/ side

Calf roll 1 minute/ side

Couch stretch 2 minutes / side

Lying Banded Hamstring Stretch:

2min ea. Side

Pigeon Stretch:

2min ea. Side

Mar 16

03/16/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row or Run:

3min

3xs:

10 Wall Squat

6 Push Ups

3 Strict or Kipping Pull Ups

:20sec Hollow Hold

BB Warm Up 1x:

10 Muscle Clean

10 Bent Over Row

10 Front Squat

10 Strict Press

PERFORMANCE

Metcon (AMRAP – Rounds)

5 Rounds on the 3 min

9 Squat Clean (135/95)

7 Bar Facing Burpee

5 Ring Muscle Up

FITNESS

Metcon (No Measure)

5 Rounds on the 3 min

9 Squat Clean (95/65)

7 Bar Facing Burpee

5 Low Ring Transition + Jumping Ring Dip

Cool Down

Warm-up (No Measure)

Accumulate the Following:

50 Band Pull Aparts

50 Banded Face Pull

50 Banded Row

50 Banded Straight Arm Pull Down

Mar 14

03/14/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Warm-Up Game of Choice

Metcon

Metcon (Time)

For Time (with a Partner)

100 Double-Unders

Then, 20 Rounds of:

12 Alternating Dumbbell Snatches (50/35 lb)

19 Air Squats

15 calorie Row/Bike

Finally, perform:

50 Burpees

Cool Down

Warm-up (No Measure)

THE WALK AROUND

FREE ROLL

Mar 13

03/13/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row 5xs:

:45sec Easy

:15sec Hard

2xs:

10ea Lying Leg Swing

10ea Lying Leg Crossover

5 V-Roll

10 Muscle Clean

10 Strict Press

Prime 1x:

8 Clean & Jerks (BB)

8 Burpees

4 Clean & Jerk (light load)

4 Bar Facing Burpee

3 Clean & Jerk (workout weight)

PERFORMANCE

Metcon (Time)

2 Rounds

20 Clean and Jerk (155/105)

40 Bar Facing Burpee

Goal: Sub 12 min

Metcon (No Measure)

2 Rounds

20 Clean and Jerk (115/75)

30 Bar Facing Burpee

Goal: Sub 12 min

FITNESS

Cool Down

Warm-up (No Measure)

3xs:

10ea Single Arm DB Press

10ea Single Arm DB High Pull

Mar 12

03/12/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row 1x:

10/8 Cal

200m Jog

10/8 Cal

100m Jog

Notes: Easy Pace.

1x:

10ea Walking High Kicks

10ea Walking Quad Stretch

10ea High Knee Tuck + Lunge & Twist

10ea Reverse Lunge

Skipping Warm Up 50-100ft 1x:

Forward Skip

Backwards Skip

Lateral Skip

Skip for Height

Skip for Distance

Skip for Speed

PERFORMANCE

Metcon (Time)

5 Rounds

2 min Row or Bike for Calorie

400 meter Run
Final Score: Subtract Total Calories Rowed x2 in seconds from your finishing time.

FITNESS

Metcon (No Measure)

5 Rounds

2 min Bike or Row for Calorie

200 meter Run

Cool Down

Warm-up (No Measure)

Couch Stretch:

1-2min each side

Banded Hamstring Stretch:

1-2min each side

Mar 11

03/11/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10min:

30 Plyo Skier

:30sec ea. Banded Lat Stretch

10 Scap Push Up

10ea Single Arm DB Push Press

10 Goblet Squat

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 min

30 Box Jump Over (30/24)

60 Dumbbell Push Press (50/35)

90 MedBall Clean (20/14)

Goal: 1 Round

FITNESS

Metcon (No Measure)

AMRAP 9 min

30 Box Step Over (30/24)

60 Dumbbell Push Press (35/20)

90 MedBall Clean (14/10)

Goal: See how far you can get!!

Accessory Work

Warm-up (No Measure)

3 Rounds

3 reps: 5 Standing Teapot + 50ft Single Arm Farmers Carry (right)

3 reps: 5 Standing Teapot + 50ft Single Arm Farmers Carry (left)

Cool Down

Warm-up (No Measure)

75 Lying Banded Leg Curls

100 Seated Calf Raises

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