Category Archives for "WOD"

02/04/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 7 min

5 Hanging Knee Raise

10 Band Good Morning

10 Goblet Squat

5 Single Arm KB Press/side

:30 sec of Plyo Skier

PERFORMANCE

Metcon (Time)

AMRAP 9 min

7 T2B

5 Deadlift (225/155)

3 Hang Power Clean

1 Squat Clean

Goal: 6+ Rounds
Use minutes as rounds, seconds as reps. sorry 🙂

FITNESS

Metcon (No Measure)

AMRAP 9 min

7 T2B

5 Deadlift (155/105

3 Hang Power Clean

1 Squat Clean

Goal: 5+ Rounds

Cool Down

Warm-up (No Measure)

Easy Bike, Row or Jog till the 15 min mark

Roll/Smash Upper Back

2 min

02/03/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Kang Squat

5 Roll Over V Sit

10 Kneeling Shoulder Tap

10 Cal Bike or Row

Burgener Snatch x 2

PERFORMANCE

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

FITNESS

Metcon (No Measure)

For time:

50 Power snatches (55/35)

Goal: Sub 6 min

Cool Down

Warm-up (No Measure)

Banded Hammie Stretch

:90 sec/side

Banded Shoulder Stretch

1 min/side

02/01/2020

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 (with a Partner) in 25 minutes

26 Cal Row or 18 calorie Bike

12 Reverse Alternating Lunges

24 Jumping Air Squats

32 Wall Ball Sit-Ups (20/14 lb)

31 Synchronized Burpees

*Perform 7 Push-Ups every 5 minutes

Perform the work in the order written. Break up the work between partners as needed. One partner works at a time. Every 5 minutes, stop to perform 7 push-ups, then continue where you left off.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

FREE ROLL

01/31/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Run or Row:

5 min

1x :20sec each:

3-way Banded Shoulder Stretch

2xs:

5 Depth Jump

5 Burpee Broad Jump

10 Hang Muscle Clean to Press

1x 2ea:

Burgener Clean

Strength

A: Hang Clean and Jerk (2-2-1-1-1)

B: Metcon (AMRAP – Reps)

3 Rounds NOT for time

Max Rep Bench Press (bwt)

1 Minute Monster Walk (:30 Left/:30 Right)

Cool Down

Warm-up (No Measure)

3xs:

:20sec ea.Single Leg Glute Bridge Hold

:20sec ea. Side Plank + External Rotation (plank on elbow, working arm light plate, elbow pinned to the body)

01/30/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3xs:

1min Rope, Row or Run

10ea Kneeling Shoulder Taps

16 OH Walking Lunge (use a light plate)

10 Scap Push Up

5 Burpee + Vertical Jump

PERFORMANCE

Metcon (Time)

For Time

400 meter Walking Lunge

Goal: Just get it done

Notes: Every min stop and complete 7 Push Up
Twenty six 50′ if it’s raining

FITNESS

Metcon (No Measure)

Scaled Version

200 meter Walking Lunge

Goal: Just get it done

Notes: Every min stop and complete 3 Push Up

Cool Down

Warm-up (No Measure)

3 minute Bike, Row or Run

Pigeon Stretch 1x:

2min ea.

01/29/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Rope or Row 3xs:

:45sec Easy

:15sec Hard

2xs:

5ea Spiderman

10ea Sky Reach

:20sec Dead Hang

10ea Crossbody DB Clean

3 Kipping Pull Up

10 Goblet Squat

PERFORMANCE

Metcon (Time)

10-8-6-4-2

Hang Squat Clean (155/105)

Burpee Pull Up

Goal: Sub 8 min

FITNESS

Metcon (No Measure)

Scaled Version

10-8-6-4-2

Hang Squat Clean (105/75)

Burpee Jumping Pull Up

Goal: Sub 8 min

Accessory Work

Warm-up (No Measure)

Optional Accessory

Plyometric Work

Long Jump 5 x max effort (rest :60-:90 sec between)

Banded Push Up 3 x :10 sec effort (rest :50 sec between)

Single Leg Jump 3 x 5/leg

Cool Down

Warm-up (No Measure)

3-Way Hip Stretch 3x:

:20sec ea.

01/28/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Rope, Row, Run:

5min

2xs:

30 Plyo Skier

10 Bootstrapper

5ea Lunge + Rotation

8 Single Arm KB Swing/side

PERFORMANCE

Metcon (AMRAP – Rounds)

EMOM 21 min

Min 1: 20/17 Cal Row

Min 2: 15 Box Jump Over (24/20)

Min 3: 15 Russian KB Swing (53/35)

FITNESS

Metcon (No Measure)

EMOM 21 min

Min 1: 15/13 Cal Row

Min 2: 10 Box Jump Over (20)

Min 3: 10 Russian KB Swing (53/35)

Cool Down

Warm-up (No Measure)

Smash Calves 1x:

2min ea.

Foam Roll Hamstrings 1x:

2min ea.

01/27/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10min:

10/8 Cal Row

5 Inchworm + Push Up

10ea Lateral Lunge

10 Kip Swing

10 Muscle Snatch

5 BTN Snatch Press

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

15 Power Snatch (75/55)

10 T2B

15 Thruster (75/55)

10 T2B

Goal: 6+ Rounds

FITNESS

Metcon (No Measure)

AMRAP 12 min

10 Power Snatch (75/55)

5 T2B or 10 Hanging Knee Raise

10 Thruster (75/55)

5 T2B or 10 Hanging Knee Raise

Goal: 6+ Rounds

Accessory Work

Warm-up (No Measure)

Accumulate 30 HSPU

Notes: Choose a variation that is difficult for you and requires at least 5 sets to complete the 30 repetitions.

Cool Down

Warm-up (No Measure)

3-Way Shoulder Raise 3xs:

12-15 reps each

01/25/2020

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)

3 Rounds for Time (In a Team of 3)

2,000 meter Row

15 Dumbbell Thrusters (50/35 lb)

33 Kettlebell Swings (70/53 lb)

400 Double-Unders

90 Burpees

2,000 meter Row

One athlete works at a time. On a running clock, perform the work in the order written. Break up reps among partners any way you choose.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

FREE ROLL

01/24/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3xs:

1min Rope or Row

10 Lunge, Lunge, Squat

:30sec Plank Ups

5 Hang Muscle Clean

5 Strict Press

PERFORMANCE

Metcon (Time)

5 Rounds

20 Wall Ball (20/14)

10 Hang Power Clean (155/105)

Goal: Sub 10 min

FITNESS

Metcon (No Measure)

5 Rounds

15-20 Wall Ball (20/14)

10 Hang Power Clean (105/75)

Goal: Sub 10 min

Cool Down

Warm-up (No Measure)

3xs:

12 Band Pull Aparts

12ea Single Arm Banded Pull Down