Category Archives for "WOD"

SATURDAY TEAM WOD

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Dynamic Warm-Up (No Measure)

10x/Each

Small Arm Circles Front/Back

Big Arm Circles Front/Back

Arms Across the Body

Arms Overhead

Alternating Arms Overhead

Easy Twist Upright Torso

Easy Twist Rounded Back

Twist With Flat back (wide Stance)

Inch Worm Push Up

Alternating Side Lunges

Alternating Spider-Man

Roll Over V-Sit

Lying Leg Crossovers

Metcon

Metcon (Time)

With a Partner:

100 KB Swings

200m Partner Run

100 KB Goblet Squats

200m Partner Run

100 Push Ups

200m Partner Run

100 Partner Wall Ball Toss

200m Partner Relay

Cool Down

Warm-up (No Measure)

THE WALK AROUND

04/16/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Equipment needed:

–Bike, Rower

–Light/Moderate Kettlebell or Dumbbell.

–Barbell.

Bike, Row 3xs:

–:45sec Easy

–:15sec Hard

1 Round:

–5- Sumo Inchworm

–5ea Sky Reach

–8ea Single Arm KB Swing

–6ea Single Side Kettlebell Front Rack Reverse Lunge

1 Round:

–10ea Duck Walk Steps (forward & backwards)

–5ea Thoracic Rotation

–12 Kettlebell Sumo Deadlift

–8 Russian Swings

–6 Goblet Squats

SPECIFIC WARM UP 15-25minutes

Clean General Warm Up 1x:

–10 Romanian Deadlift

–5 Muscle Clean

–5 Front Squat

–5 Good Morning

Burgener Clean 1x:

–3 Down & Up

–3 Down & High Pull

–3 Down & Muscle Clean

–3 Drop 2″”

–3 Drop below parallel

–3 Hang Clean (power or squat)

Squat Clean Specific Warm Up 1x:

–5 Squat Clean

Workout of the Day

Metcon (Time)

5 Rounds For Time:

3 Squat Clean (225/155)

15 Kettlebell Swings (53/35)

Goal: Sub 9 min

*Immediately, following this workout ride a bike/rower until the clock hits 20min.

5 Rounds For Time Scaled Version:

3 Squat Clean (85% 1RM)

15 Russian Swings (35/26)

Goal: Sub 9 min

5 Rounds For Time Minimal Gear Version:

3 Dumbbell Squat Clean (100’s/70’s)

15 Swings (53/35)

Goal: Sub 9 min

5 Rounds For Time Bodyweight Version:

20 Jumping Lunges

200 Meter Run

Goal: Sub 9 min

Accessory/Post Work

Warm-up (No Measure)

Gymnastics Pushing Progression:

Perfect Ring Dip

5 x 8 reps (add weight if this is easy)

Ring Dip Variations:

Toe Spot Ring/Box Dip w/ a :01sec pause for control at the top

Jumping Ring/Box Dip w/ a :01sec pause for control at the top

Banded Ring/Box Dip

Weighted Ring Dip

04/15/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Equipment needed:

–Jump Rope.

–Pull Up bar space.

Jump Rope 4xs:

–:20sec ON

–:10sec OFF

//Any jump rope variation.//

1 Round:

–5 Inchworm + Push Up

–10 Straight Leg Sit Up

–10 Scap Pull Up

–5 No Push Up Burpee

Jump Rope 4xs:

–:20sec ON

–:10sec OFF

//Any jump rope variation.//

1 Round:

–10ea Straight Leg Bear Crawl (forwards & backwards)

–10 V-Up or Hollow To Tuck

–5 Jumping Pull Ups or Ring Row/Inverted Row

–5 Burpees

SPECIFIC WARM UP 15-25minutes

Burpee Pull Up Specific Warm Up 1x:

–3 Burpee Kipping or Jumping Pull Up

Single Leg Crossbody Toes to Bar Warm Up 1x:

–8 Kip Swing

–6 Single Leg Crossbody Hanging Knee Raise

–4 Single Leg Crossbody Toes to Bar

Burpee + Air Squat Warm Up 1x:

–2 Reps Burpee + 3 Air Squat

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min:

10 Burpee Pull Up

20 Single Leg Crossbody Toe to Bar

10 Reps of 1 Burpee + 3 Squat

40 Double Under

Goal: 3+ Rounds

AMRAP 15 min Scaled Version:

8 Burpee Jumping Pull Up

24 Single Leg Crossbody Hanging Leg Raise

8 Burpee + 3 Squat

60 Single Under

Goal: 3+ Rounds

AMRAP 15min Minimal Gear Version:

10 Burpee Pull Up or 10 Dumbbell Burpee + Bent Over Row

20 Single Leg Crossbody Toe to Bar or 20 Alternating V-Up

10 Burpee + 3 Squat

40 Double Under

Goal: 3+ Rounds

AMRAP 15min Bodyweight Version:

10 Burpee

20 Alternating V-Up

10 Burpee + 3 Air Squat

40 Jumping Jacks

Accessory/Post Work

Warm-up (No Measure)

2 Rounds for Quality:

50′ Lateral Banded Walk (right)

8ea Single Leg Glute Bridge

50′ Lateral Banded Walk (left)

:30sec ea. Bird Dog Hold

04/14/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

1 Round:

–30 Jumping Jacks

–10 Sumo Inchworm

–8 Dumbbell Deadlift

–6 Dumbbell Hang Power Clean

–6 Dumbbell Front Rack Alternating Lunges

–4 Dumbbell Push Press

1 Round:

–30 Jumping Jacks

–5ea Spiderman Lunge + Rotation

–2 Manmaker

Workout of the Day

Metcon (No Measure)

2 Rounds:

3 min: Row

2 min: Manmaker (35’s/20’s)*

1 min: DB Low Box Step Up

3 min: Bike

2 min: Manmaker (35’s/20’s)

1 min: DB Reverse Low Box Step Up

3 min: Run

2 min: Manmaker (35’s/20’s)

1 min: Arms Overhead DB Low Box Step Up

*Row R/L, Push Up, Step Up, Squat Clean, Push Press, OH Lunge R/L

2 Rounds Scaled Version:

3 min: Row

2 min: Manmaker (20’s/15’s)

1 min: DB Low Box Step Up

3 min: Bike

2 min: Manmaker (20’s/15’s)

1 min: DB Reverse Low Box Step Up

3 min: Run

2 min: Manmaker (20’s/15’s)

1 min: Arms Overhead DB Low Box Step Up

2 Rounds Minimal Gear Version:

3 min: Run

2 min: Manmaker (35’s/20’s)

1 min: 1 min Banded Glute March

3 min: Run

2 min: Manmaker (35’s/20’s)

1 min: 1 min Banded Glute March

3 min: Run

2 min: Manmaker (35’s/20’s)

1 min: Arms 1 min Banded Glute March

2 Rounds Bodyweight Version:

3 min: Run

2 min: Push Up + Shoulder Tap

1 min: Alternating Step Up or Reverse Lunge to High Knee

3 min: Run

2 min: Push Up + Shoulder Tap

1 min: Alternating Step Up or Reverse Lunge to High Knee

3 min: Run

2 min: Push Up + Shoulder Tap

1 min: Alternating Step Up or Reverse Lunge to High Knee

Accessory/Post Work

Warm-up (No Measure)

2 Rounds:

–:20sec Dead Hang

–:30sec per side Static Spiderman Stretch

04/13/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Warm Up 2xs:

–5- Bootstrapper

–10 Russian Swings

–8 Goblet Squats

–6ea Single Side Front Rack Reverse Lunge

–4ea Single Arm Press

–:20sec Plank on Elbows

SPECIFIC WARM UP 13-25minutes

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5 Bent Over Row

–5 Goodmorning

–10 Alternating Back Rack Lunges

Strength

A: Back Squat (9-6-3)

B: Push Press (5-4-3-2-2)

Accessory/Post Work

Warm-up (No Measure)

2 Rounds For Quality:

–10 Narrow Stance Goblet Squat

–10 Dual Dumbbell Bent Over Row

–10ea Half-Kneeling Kettlebell/Dumbbell Press

04/12/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

1 Round:

–200m Run or Row

–10 PVC Pass Thru

–10 PVC Around the World

–10 PVC Good Morning

–10 Scap Push Up

–5 T-Push Up

1 Round:

–200m Run or Row (faster pace)

–10 Reverse Grip PVC Pass Thru

–10 Ragdoll

–10 Scap Push Up

–5 Hand Release Push Ups

SPECIFIC WARM UP 15-25minutes

General Barbell 1x:

–3-5 Snatch Low Pull

–3-5 Snatch High Pull

–3-5 Muscle Snatch

–3-5 Snatch Push Press

–3-5 Snatch Balance (power position)

Power Snatch/ Ground to Overhead Specific Warm Up 1x:

–3 High Hang Power Snatch

–3 Hang Power Snatch

–3 Power Snatch

Workout of the Day

A: Power Snatch (1)

15 Minutes to find 1RM

B: SQT (Time)

Three rounds for time of:
10 Ground to Overhead, 95# / 65#
200 yard Shuttle sprint, 50 yards x 2

Metcon (No Measure)

3 Rounds For Time Scaled Version:

10 Ground to Overhead (65/45)

200 yard Shuttle Run (4 x 50 yards)

3 Rounds For Time Minimal Gear Version:

10 Alternating Dumbbell Ground to Overhead (65/45)

200 yard Shuttle Run (4 x 50 yards

3 Rounds For Time Bodyweight Version:

10 Burpee Broad Jump

200 yard Shuttle Run (4 x 50 yards

Accessory/Post Work

Warm-up (No Measure)

Shoulder Accessory 2xs:

–:30sec Banded Pass Thru

–:30sec Band Pull Aparts

SATURDAY TEAM WOD

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Dynamic Warm-Up (No Measure)

10x/Each

Small Arm Circles Front/Back

Big Arm Circles Front/Back

Arms Across the Body

Arms Overhead

Alternating Arms Overhead

Easy Twist Upright Torso

Easy Twist Rounded Back

Twist With Flat back (wide Stance)

Inch Worm Push Up

Alternating Side Lunges

Alternating Spider-Man

Roll Over V-Sit

Lying Leg Crossovers

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner

28 Minute AMRAP:

BUY IN: 40 Alternating Air Squats

30 Push-Ups

60 DB Cleans

200m Parter Relay

60 Alt. DB Hang Power Snatch

30 Burpees

Cool Down

Warm-up (No Measure)

THE WALK AROUND

04/09/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Equipment needed:

–Bike, Rower

–Jump Rope.

–Pull Up bar or set of rings.

–Ab Mat.

–Barbell.

1 Round:

–200m Jog or 1min Row/Bike

–5 Bootstrapper

–5ea High Plank to Calf Stretch

–50 Single Unders

–10 Air Squats (on coach’s call)

–3 Strict Pull Ups or 6 Ring Row

1 Round:

–200m Jog or 1min Row/Bike

–3 Kip Swing + 1-2 Pull Ups or Pull Up Attempt

–3 Chest to Bar Pull Ups or 3 Jumping Chest to Bar Pull Up

–5 Sit-Ups (straight leg or ab mat)

–5 Clean & Jerk (using the barbell on coach’s call)

–3 Pike Handstand Push Up

–3 Strict Handstand Push Up

Clean & Jerk Build Up Sets 1x:

–3 Clean & Jerk @ workout weight

Workout of the Day

Speal 4 (Time)

For time:

Run, 1.5 mi

120 Double Unders

100 Air Squats

80 Chest-to-bar Pull-ups

60 Straight Leg Sit-ups

40 Clean & Jerks, 115/75 lbs

20 Strict Deficit Handstand Push-ups, 4.5/3 in

Warm-up (No Measure)

For Time Scaled Version:

Run 12 min for distance

120 Single Unders

75 Air Squat

50 Ring Row

40 Straight Leg Sit Up

30 Clean and Jerk (75/55)

20 “Z” Press

For Time Minimal Gear Version:

Run 1.5 mile

120 Double Unders

100 Air Squat

80 C2B Pull Up

60 Straight Leg Sit Up

40 Dumbbell Clean and Jerk (50’s/35’s)

20 Strict HSPU (deficit 4.5/3)

For Time Bodyweight Version:

Run 1.5 mile

120 Toe Taps or Jump Rope

100 Air Squat

80 Bench Dips

60 Straight Leg Sit Up

40 Burpees

20 Pike Hanstand Push Up or Strict Handstand Push Up

Accessory/Post Work

Warm-up (No Measure)

Post Work 1x:

–1-min per side Banded Lat Stretch

–1min per side Bent Knee Calf Stretch

04/08/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Equipment needed:

–Low plate for Plyo Skier.

–Box for Box Plyo Skier.

–Kettlebell or Dumbbell of a light to moderate load.

–Barbell.

1 Round:

–:30sec Plyo Skier (low plate)

–10ea High Plank to Reach

–5ea Single Leg Pike Compression

–10 Pike Compression

–8-10 Goblet Squat

–8-10 Goblet Good Morning

1 Round:

–:30sec Plyo Skier (low plate)

–10 Straight Leg Sit Up

–5ea Single Leg Pike Compression

–10 Pike Compression

–8- Goblet Squat

–8- Goblet Good Morning

SPECIFIC WARM UP 15-30minutes

Specific Toes to Bar Warm Up 1x:

–6 Kip Swing

–3 Kip Swing + Stop + 3 Kip Swing

–3 Kipping Knee Raise

–3 Knees to Elbow or as close as possible

–3 Toes to Bar

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5 Bent Over Row

–5 Front Squat

–5 Good Morning

Front Squat Build Up Sets

Workout of the Day

Metcon (Time)

For Time:

3-6-9-12-15-18

-Front Squat (135/95)

-Toe To Bar

-Box Plyo Skier (24/20)

-KB Good Morning (53/35)

Goal: Sub 15 min

For Time Scaled Version:

3-6-9-12-15

-Front Squat (Appx 50% 1RM)

-Hanging Knee Raise

-Box Plyo Skier (20/16)

-KB Good Morning (35/26)

Goal: Sub 15 min

For Time Minimal Gear Version:

3-6-9-12-15-18:

-Dumbbell Squat (60’s/40’s)

-Toe To Bar

-Box Plyo Skier (24/20)

-DB Good Morning (35/25)

Goal: Sub 15 min

For Time Bodyweight Version:

3-6-9-12-15-18

-Squat Jumps

-V-Up

-Lateral Skater, Plyo Skier or Box Jump

-Superman

Goal: Sub 15 min

Accessory/Post Work

Warm-up (No Measure)

2 Rounds for Quality

–50′ Single Arm Overhead Carry (right)

–15 Scap Pull Up

–50′ Single Arm Overhead Carry (left)

–15 Scap Push Up

–:20 sec Bird Dog

04/07/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Equipment needed:

–Bike, Rower.

–Pull Up bar space.

–Barbell.

1 Round:

–1min Bike/Row

–5ea Kneeling Shoulder Taps

–:20sec Hollow Rocks

–8 Kip Swing

–5 Hang Muscle Snatch

–5 Snatch Push Press

1 Round:

–1min Bike/Row

–5ea Thoracic Rotation

–:20sec Hollow Rocks

–3 Kip Swing + 1-2 Pull Ups

–5 Hand Release Push Ups

–5 Hang Muscle Snatch

–5 Snatch Push Press

SPECIFIC WARM UP 15-25minutes

Bar Muscle Up Specific Warm Up 1x:

–2 Kip Swing + 2 Kipping Pull Ups + 2 Kip Swing

–5 Push Ups (controlled)

–3 Chest to Bar Pull Ups or Jumping Chest to Bar Pull Ups

–5 Push Ups (controlled)

–2 Bar Muscle Ups or Jumping Bar Muscle Ups

Hang Power Snatch Specific Warm Up 1x:

–3 High Hang Power Snatch

–3 Hang Power Snatch

Workout of the Day

Metcon (Time)

4 Rounds For Time:

21/16 Cal Bike (30/22 row)

7 Bar Muscle Up

7 Hang Power Snatch (155/105)

*optional bike or row to the 20min mark

Goal: 12-14 minutes

4 Rounds For Time Scaled Version:

15/13 Cal Bike (21/18)

7 CTB Pull Up (Jumping if needed)

7 Hang Power Snatch (95/65)

4 Rounds For Time Minimal Gear Version:

400 meter Run

7 Bar Muscle Up

10 Alternating Hang Dumbbell Snatch (70/50)

4 Rounds For Time Bodyweight Version:

400m Run

20 Hand Release Push Ups

20 V-Ups

Accessory/Post Work

Warm-up (No Measure)

Gymnastics Pushing Progression:

Perfect Push Up

5 x 8 reps

(Scale Elevated or challenge weighted or banded)