Category Archives for "WOD"

Mar 10

03/10/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row:

3min @ an easy pace

2xs:

10 Bootstrapper

:20ea Side Plank

:20ea Bird Dog

10 Stiff Leg Deadlift

10 Bent Over Row

10 Good Morning

Strength

A: Deadlift (Deadlift Work Set: (80% 1RM) 3×3 reps)

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

B: Deadlift (Deadlift Speed Set:(65% 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

Stiff Leg Deadlifts

Bent Over Row

Underhand Grip Lat Pulldowns

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

Cool Down

Warm-up (No Measure)

Foam Roll Upper & Lower Back:

2 min

Foam Roll Lats:

1 min ea. side

Mar 09

03/09/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Row

3 min @ a moderate pace

2xs:

10 PVC Pass Thru

10 PVC Around The World

10 PVC Good Morning

10 PVC OHS

10 PVC Sotts Press

Prime 1x:

8 Hang Muscle Snatch

8 OHS

6 Kip Swing

4 Hang Power Snatch (light load)

4 OHS

3 Kipping Pull Ups

3 Hang Power Snatch (workout weight)

3 OHS

3 T2B

1 Bar Muscle Up

PERFORMANCE

Metcon (Time)

6 Rounds

3 Hang Power Snatch (155/105)

3 OHS

9 Bar Muscle Up

12 T2B

18/16 Cal Row

Goal: Sub 20 min

FITNESS

Metcon (No Measure)

5 Rounds

3 Hang Power Snatch (95/65)

3 OHS

9 CTB assisted pull up

12 Hanging Knee Raise

15/13 Cal Row

Goal: Sub 20 min

Cool Down

Warm-up (No Measure)

3xs 10ea.:

Front Raise

Lateral Raise

Rear Delt Raise

External Rotation

Mar 07

03/07/2020

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)

2 Rounds for Time (with a Partner)

24 Burpee Wall Ball Shots (20/14 lb)

48 Alt DB Snatches (50/35)

400m Run (together)

2 minute Handstand Hold (cumulative)

12 Body Basters**

300 Double Unders (600 singles)
1 body blaster consists of: 1 Burpee, 1 Pull-Up, and 1 Knees-to-Elbows

Cool Down

Warm-up (No Measure)

THE WALK AROUND

FREE ROLL

Mar 06

03/06/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike and Row 3xs:

:45sec Easy

:15sec Hard

2xs:

10 RDL

8 Bent Over Row

6 Strict Press

10 Bootstrappers

6 Kip Swing

Prime 1x:

5 BB Cluster

5 Kipping Leg Raise

5 Cluster (light load)

3 T2B

PERFORMANCE

Metcon (Time)

For Time

50 Cluster (155/105)

Notes: Every min do 5 T2B

Goal: Sub 12 min

FITNESS

Metcon (No Measure)

For Time

40 Cluster (105/75)

Notes: Every min do 5 Hanging Knee Raise

Goal: Sub 12 min

Accessory Work

Warm-up (No Measure)

Optional Accessory

3 Rounds On the 2 min

20 CTB Pull Up

Notes: Stop if you break 3 times in the round

Cool Down

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)
,

Mar 05

03/05/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Jump Rope 8xs:

:20 ON

:10 OFF

Notes: Jump rope is any variation.

2xs:

10ea. Walking Quad Stretch

5 Inchworm + Push Up

10 Sumo Squats

10ea. Plate OH Walking Lunge

10 Straight Leg Sit Up

PERFORMANCE

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

FITNESS

Metcon (No Measure)

30-30-20-20-10

Double Under or Double Tap

Sit Up

Accessory Work

Warm-up (No Measure)

Accessory

DB Walking Lunge 3 x 50′

Single Arm DB OH Carry 3 x 100’/arm

Cool Down

Warm-up (No Measure)

1x:

3 min Easy Bike or Row after workout

1x:

1-2min ea. Couch Stretch

Mar 04

03/04/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row or Run:

3-min

2xs:

8ea Single Leg DB Deadlift

6ea DB Alt. Cossack Squat

:45 Alt. Dead Bug

1x:

6 Burpee w/ Dumbells

6 DB Front Squat

4 Burpee w/ Dumbells

4 DB Front Squat

Notes: Lighter load than workout weight.

PERFORMANCE

Metcon (Time)

10-9-8…1

Burpee w/ Dumbbells (50’s/35’s)

DB Front Squat (50’s/35’s)

Goal: Sub 12 min

FITNESS

Metcon (No Measure)

Scaled Version

8-7-6….1

Burpee w/ Dumbbells (35’s/25’s)

DB Front Squat (35’s/25’s)

Goal: Sub 12 min

Accessory Work

Warm-up (No Measure)

3 Rounds For Quality

20 Weighted Sit Up

200′ Double KB Front Rack Carry (70’s/53’s)

Notes: Rest as needed between rounds.

Warm-up (No Measure)

75 Lying Banded Leg Curl

100 Seated Calf Raises

Cool Down

Mar 03

03/03/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Plate Plyo Warm Up 3xs:

:20sec ON

:10sec OFF

2xs:

:45sec Bike or Row

10 Alt. Box Step Up

10 Spiderman

2xs:

:30sec Bike or Row (hard)

5 Box Jump Over (to a step down)

5 No Push Burpee

PERFORMANCE

Metcon (Time)

For Time:

Cal Bike 50-40-30-20-10

Box Jump Over 25-20-15-10-5 (24/20)

Goal: Sub 19 min
Sub Run 800-600-400-200-100

FITNESS

Metcon (No Measure)

For Time:

Cal Bike 50-35-20

Box Jump Over OR Step Over 25-15-10 (20/14)

Goal: Sub 16 min
Run Sub: 800-400-200

Cool Down

Warm-up (No Measure)

1x:

1-min/side Foam Roll Calves

1x:

2-min Foam Roll Upper & Lower Back

Mar 02

03/02/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row:

3min @ easy pace

2xs:

10ea. Lying Leg Swing

5 V-Roll

:20sec Hollow Hold

:20sec Archer Hold

2xs:

5 RDL

5 Bent Over Row

5 Good morning

5 Kang Squat

:20sec Hollow Hold

:20sec Archer Hold

Strength

A: Deadlift (Deadlift Work Set: 90% 1RM x 2 reps)

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

B: Deadlift (Deadlift Speed Set:(75% 1RM) 5 sets x 3 reps )

(:60 rest in between sets)

C: Warm-up (No Measure)

3 Rounds

Stiff Leg Deadlift x 8

Bent Over Row x 8

Strict Pull Up x 10

Good Morning x 8

Notes: Rest :60 sec between exercises and 2 min between rounds
Shoot for 50%-60% of deadlift 1RM

Cool Down

Warm-up (No Measure)

1x :30sec ea.:

Archer Hold

1x 1 min ea.:

Banded Hamstring Stretch

Feb 29

02/29.2019

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

Metcon

USCG Aviation Workout to Remember (Time)

4 Rounds:

400m Run

65 Air Squats

35 Burpee Pull-Ups
Workout can be completed with a partner or solo. 400m run together and then one partner working at a time for the balance.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

FREE ROLL

Feb 28

02/28/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike or Row 3xs:

:45sec Easy

:15sec Hard

2xs:

10ea Lying Leg Swing

50ft Single Arm KB FR Carry (Right)

8 Single Arm KB Press (Right)

5 Roll Over V-Sit

50ft Single Arm KB FR Carry (Left)

8 Single Arm KB Press (Left)

PERFORMANCE

Sweat Panda 8 (Time)

2 Rounds

Heavy KB Front Rack Carry 150′ (70/53)

15 Snatch (135/95)

Heavy KB Front Rack Carry 150′ (70/53)

15 Clean &Jerk (135/95)

Goal: Sub 15 min

FITNESS

Metcon (No Measure)

2 Rounds

Heavy KB Front Rack Carry 150′ (53/35)

15 Snatch (95/65)

Heavy KB Front Rack Carry 150′ (53/35)

15 Clean &Jerk (95/65)

Goal: Sub 15 min

Cool Down

Warm-up (No Measure)

3xs:

20 Alt. Dead Bug

10ea Single Arm DB Press

10ea Single Arm DB High Pull

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