Category Archives for "WOD"

02/15/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Warm-Up Game of Choice

Metcon

Metcon (AMRAP – Reps)

AMRAP (with a Partner) in 20 minutes

From 0:00-5:00:

Max Hand-Release Push-Ups

Max Kettlebell Sumo Deadlift High-Pulls (24/18 kg)

(partners alternate between movements, switch as desired)

5:00-6:00 Rest

From 6:00-10:00:

Max Synchronized Air Squats

10:00-11:00 Rest

From 11:00-14:00:

Partner A Max Row (calories)

Partner B run 400 meters

From 14:00-17:00:

Partner B Max Row (calories)

Partner A run 400 meters

Finally, from 17:00-20:00:

Max Pull-Ups (partners alternate each minute)

With a running clock complete each section of the workout. Score for the team is total number of repetitions completed.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

FREE ROLL

02/14/2020

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

2x:

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

FITNESS

Metcon (No Measure)

4 Rounds

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

Run 400 meters

Cool Down

Warm-up (No Measure)

2xs:

75 Lying Banded Leg Curls

100 Seated Calf Raises

02/13/2020

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.

3xs :20 sec ea.:

3-Way Shoulder Stretch

2xs:

10ea Sky Reach

3 Kip Swing + 1-Pull Up

10 PVC OHS

10 PVC Sotts Press

OHS Bar Warm Up 1x:

5 Muscle Snatch + 5 Snatch Push Press + 5 OHS

PERFORMANCE

Metcon (Time)

For Time:

50 CTB Pull Up

100 OHS (75/55)

200 Double Under

Goal: Sub 12

FITNESS

Metcon (No Measure)

For Time:

35 Jumping CTB Pull Up

60 OHS (55/35)

200 Double Taps

Goal: Sub 12

Cool Down

Warm-up (No Measure)

3xs:

1min- Superman Hold

:45sec Hollow Hold

02/12/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Bike, Row or Run:

3-min

3xs:

:20sec ea. Single Leg Glute Bridge Hold

:20sec ea. Side Plank

:45- Alt. Dead Bug

10 Russian Swing

Notes: Use a moderately heavy KB for the Russian Swing.

Strength

A: Deadlift (Deadlift Work Set: 75% 1RM x 2 reps)

B: Deadlift (Deadlift Speed Set:(60%) 8 x 3 (:90 rest))

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 :90 sec between exercises and 2 min between rounds

Skills

Flight Simulator (Time)

Flight Simulator

Unbroken Double Under 10-20-30-40-50-40-30-20-10

Notes: Stop the rope between each set. If you trip up on any set start back at the beginning of THAT set. Sub singles if needed or do 7 min of Double Under Practice

Cool Down

Warm-up (No Measure)

Midline 3xs:

50ft Double KB OH Carry

50ft Double KB FR Carry

50ft Farmer Carry

Notes: Try going unbroken each round and use the heaviest weight possible.

02/11/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3xs:

1min Row

6ea Single Leg Lateral Box Step Up

8 kip swings

6ea. Single Arm Press

:30 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 (50’s/35’s)

10 Dumbbell Push Press (50’s/35’s)

20/17 Cal Row

Goal: Sub 12 min
Sub 400m Run or 14/12 Bike if no rowers

FITNESS

Metcon (No Measure)

5 Rounds

5 DB Box Step Over (35’s/20’s)

10 Dumbbell Push Press (35’s/20’s)

17/15 Cal Row

Goal: Sub 12 min
400m run or 15/13 Bike

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

02/10/2020

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

ROPE CLIMB REVIEW

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)

Cool Down

Warm-up (No Measure)

2xs:

50 Banded Tricep Extension

30 Banded Bicep Curl

15 Banded Sit-Ups

02/08/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Warm-Up Game of Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP (in a Team of 3) in 48 minutes

Partner A: Run 400 meters

Partner B performs AMRAP of:

12 Overhead Plate Alternating Lunges (45/25 lb)

6 Burpees to Plate (45/25 lb)

19 Plate Ground-to-Overheads (45/25 lb)

Partner C: Rest

All partners rotate when Partner A finishes the run

When ‘A’ comes back from run, ‘A’ moves to ‘B’ (picks up where their partner left off), ‘B’ moves to ‘C’, ‘C’ moves to ‘A’. Continue this pattern for the duration of the 48-minute workout.

Score is the total number of rounds and repetitions completed of the 12-6-19 AMRAP

Cool Down

Warm-up (No Measure)

THE WALK AROUND

FREE ROLL

02/07/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2-Rounds

4 Windmill/side

8 Single Leg DB Deadlift/side

10 Reverse Lunge w/ Twist

25′ Broad Jump

PERFORMANCE

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here

FITNESS

Metcon (No Measure)

“The Seven”

5 Rounds

7 Z Press

7 Thrusters (95/65)

7 Hanging Knee Raise

7 Deadlifts (185/125 lbs)

7 Burpees

7 Kettlebell swings (53/35)

7 Jumping Pull-ups

Goal: Sub 25 min

Cool Down

Warm-up (No Measure)

Seated Band Leg Curl

200 reps

02/06/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy Bike or Row

3-min

2-Rounds

10 Lateral Lunge

5 Bootstrapper

10 Laying Hammie/side

25′ Single Arm OH Lunge

Strength

Back Squat (5-5-5-3)

Skills

Warm-up (No Measure)

The Double Under

Repetitive Single Under Jump

Repetitive High Jump

Repetitive High Jump w/double tap

Repetitive High Jump w/double wrist tap

If you are proficient w/ double under then do Flight Simulator

Cool Down

Warm-up (No Measure)

Roll/Smash Quads

2 min

Roll/Smash Glutes

2 min

02/05/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Couch Stretch

:90 sec/side

3 Rounds

50′ High Knees

50′ Butt Kicker

25′ Toy Soldier

10 Cal Row

100 meter Jog

PERFORMANCE

Jerry (Time)

For Time:

1-Mile Run

2k Row

1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
To learn more about Jerry click here
Sub 90 Cal Bike for Row

FITNESS

Metcon (No Measure)

“Jerry”

Run 1200 meters

Row 1200 meters

Run 1200 meters

Goal: Sub 23 min
Sub 70 Cal Row

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)