Category Archives for "WOD"

01/23/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Row 8xs:

:20sec Easy

:10sec Hard

2xs:

6ea Windmill

6ea Single arm Thruster (light)

12 Scap Pull Up

12 KB Swing (light)

:15sec Handstand Hold

PERFORMANCE

Benchmarks (Time)

0-10 min

“Jackie” Row 1000 meters, 50 Thruster (45/35), 30 Pull Up

10-20 min

“Diane” 21-15-9 Deadlift (225/155), HSPU

Notes: Complete each couplet for time. Rest the remainder of the 10 min before starting the next one.

FITNESS

Metcon (No Measure)

0-10 min

“Jackie” Row 700meters, 35 Thruster (45/35), 20 Banded Pull Up

10-20 min

“Diane” 21-15-9 Deadlift (175/105), Strict Press (65/45)

Cool Down

Warm-up (No Measure)

1xs:

2-min Forward Fold

2min ea. Pigeon Stretch

01/22/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Tabata Plyo Plate Warm up

:20 on :10 off

10 Walking High Kicks

10 Walking Quad Stretch

10 High Knee

10 Walking Reverse Lunge

50 Feet:

Forward Skip

Backward Skip

Skip For Height

Skip For Distance

Skip For Speed

Lateral Shift

PERFORMANCE

Metcon (AMRAP – Rounds)

Death by Shuttle Run

30 foot shuttle run OTM for as long as possible

Notes: Start with 1 shuttle run and add one rep to each min for as long as you can keep it.

FITNESS

Metcon (No Measure)

Same, make it a goal to get 10 lengths, take a min off and continue if needed.

Accessory Work

Warm-up (No Measure)

Plyometric Work

3 x

6 Single Leg Jump (3/side) + 6 Lateral Skater + 3 Broad Jump

Banded Speed Barbell Row 3 x 10

Notes: Rest :90 sec- 2 min between efforts/sets.

Cool Down

Warm-up (No Measure)

3xs:

15 Hip Bridge

01/21/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Rope, Row or Run:

:50sec Easy

:10sec Hard

2xs:

5 Inchworm

15 Band Pull Aparts

15 Banded Row

10 Muscle Clean to Press

3x

Burgener Clean

PERFORMANCE

Heavy Grace (Time)

30 Clean and Jerk (205/145)

Goal: Sub 11 min

FITNESS

Metcon (No Measure)

20 Clean and Jerk (155/105)

Goal: Sub 11 min

Cool Down

Warm-up (No Measure)

2xs:

2min Rope or Row Easy

:30sec ea Banded Lat Stretch

1min Childs Pose

01/20/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Rope, Row or Run:

6 min

2xs:

10 Bootstrappers

5ea Spiderman

10ea Suitcase Deadlift

50ft Farmer Carry

Notes: Use a lightish KB for the deadlift and carry.

Strength

A: Deadlift (3-3-3-3-3)

B: Warm-up (No Measure)

5 Rounds:

:30 side to side KB Monster Walks, :30 plank

Cool Down

Warm-up (No Measure)

1x:

2-3min Foam Roll Back

2-3min Foam Roll Glutes & Hamstrings

01/18/2020

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)

Medball Buddies

10 Minute AMRAP

200m Sprint each

20 MedBall Thrusters

1 Minute Rest

10 Minute AMRAP

200m Sprint each

20 Partner Medball Situps (exchange at top of situp)

1 Minute Rest

10 Minute AMRAP

200m Sprint each

20 Burpee over MedBall

Cool Down

Warm-up (No Measure)

THE WALK AROUND

FREE ROLL

01/17/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Rope Row 3xs:

:45sec Easy

:15sec Hard

2xs:

30 Plyo Skier

10 Bootstrapper

10 Kneeling Shoulder Taps

10 Double DB Bent Over Row

6ea. Single Leg Double DB Deadlift

PERFORMANCE

2020 Rogue Invitational Online Qualifier #4 (AMRAP – Rounds and Reps)

AMRAP 6 min

3 Box Jump Over (24/20)

6 Deadlift (255/175)

9 Bar Facing Burpee

FITNESS

Metcon (No Measure)

AMRAP 6 min

3 Box Step Over (20/16)

6 Deadlift (185/125)

6 Bar Facing Burpee

Accessory Work

Warm-up (No Measure)

3 Rounds NOT for time

15 Weighted Sit Up

50′ Double KB Overhead Carry (53/35)

Goal: Just get it done

Cool Down

Warm-up (No Measure)

1x:

2min Straddle Stretch

2min Forward Fold

01/16/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Row or Run

10min (easy pace)

2xs:

1min Deep Squat Hold

10ea Knee Push Away

20 Banded Good Morning

15 Scap Push Up

10 Reverse Grip Press

Strength

A: Thruster (1-1-1-1-1-1-1)

B: Warm-up (No Measure)

Accessory Strength

Tempo DB Thruster 3 x 7 reps

Notes: :5 sec count eccentric, :5 sec count concentric.

Rest 2-3 min between each set.

Cool Down

Warm-up (No Measure)

1x:

200 Banded Leg Curl

200 Seated Calf Raise

01/15/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Rope, Row or Run:

3min

2xs:

10 PVC Pass Thru

10 PVC Good Morning

10 Scap Pull Up

2 Kip Swing + 2 Pull Ups

10 Russian Swing

1x BB Warm Up 6ea:

Muscle Clean

Bent Over Row

Front Squat

Squat Clean

PERFORMANCE

2020 Rogue Invitational Online Qualifier #2 (Time)

3-6-9-12

Pull Up

Squat Clean (135/95)

Immediately Into:

12-9-6-3

Bar Muscle Up

Squat Clean (185/125)

Goal: Time Cap 12 min

FITNESS

Metcon (No Measure)

3-6-9-12

Piked Ring Row

Squat Clean (95/65)

Immediately Into:

12-9-6-3

Jumping CTB or Jumping Bar Muscle Up

Squat Clean (125/85)

Goal: Time Cap 12 min

Cool Down

Warm-up (No Measure)

3xs:

15 Banded Straight Arm Pull Down

15 Band Pull Aparts

15 Banded Row

01/14/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Jump Rope (any variation)

3 min

10ea Lying Leg Swing & RO V-Sit

10 Pike Compression

10 Kip Swing

10- Push Ups

1x DB General Warm Up:

6ea Single Arm DB Swing

6ea Single Arm DB Press

6ea Single Side DB Squat

Notes: Complete one side before switching to the next.

1x DB Specific Warm Up:

6ea Hang DB Snatch

6ea DB Snatch (from floor)

6 DB Squat Clean

6 DB Squats

PERFORMANCE

2020 Rogue Invitational Online Qualifier #3 (AMRAP – Rounds and Reps)

AMRAP 20 min

100 DU

80 Alternating DB Snatch (50/35)

100 DU

60 T2B

100 DU

40 DB Squat (50’s/35’s)

100 DU

20 Stict HSPU

FITNESS

Metcon (No Measure)

AMRAP 20 min

100 Singles or 50 DU attempts

60 Alternating DB Snatch (35/20)

100 Singles or 50 DU attempts

40 Straight leg raise

100 Singles

30 DB Squat (35’s/20’s)

100 Singles or 50 DU Attempts

10 Seated Barbell press

Cool Down

Warm-up (No Measure)

3xs:

20- Barbell Good Mornings

1x:

2 min Foam Roll Glutes & Hammies

2min ea. Foam Roll Calves

01/13/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3xs:

250/200m Row

10 Spiderman

10 Lateral Lunge

6 Goblet Squat

6ea Single Arm DB Push Press

Notes: Increase your speed on the rower each round.

1x General BB Warm Up 6ea:

Romanian Deadlift

Bent Over Row

Front Squat

Strict Press

Good Morning

1x Specific Bar Warm Up 6ea:

Push Press

Front Squat

Thruster

PERFORMANCE

2020 Rogue Invitational Online Qualifier #1 (AMRAP – Rounds and Reps)

AMRAP 10 min

Row 1k

75 Thrusters (75/55)

FITNESS

Metcon (No Measure)

Scaled Version

AMRAP 10 min

Row 1k

50 Thrusters (55/35)

Cool Down

Warm-up (No Measure)

3xs:

15 Hip Bridge

Notes: Add a 10-15 pound plate if you want to make it harder.

1x:

2min ea. Side Couch Stretch