Category Archives for "WOD"

12/30/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

EMOMx 9min:

:45sec Rope or Row

3 Inchworm + 5ea Walking Samson Lunge

5 Hang Muscle Clean + 5 Bent Over Row + 5 Strict Press (barbell)

PERFORMANCE

Metcon (AMRAP – Rounds)

EMOM 15 min

5 Hang Power Clean

6 Front Rack Alt Lunge

7 Shoulder to Overhead

Notes: Workout is for load and completion. Start at (95/65) and increase weight as you go if you can.

FITNESS

Metcon (No Measure)

EMOM 15 min

5 Hang Power Clean

6 Front Rack Alt Lunge

7 Shoulder to Overhead

Notes: Workout is for load and completion. Start at (65/45) and increase weight as you go if you can.

Cool Down

Warm-up (No Measure)

1x:

2min ea. Pigeon Stretch

2min Smash Lower and Upper Back

12/28/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Coach Warm-Up Game of Choice

Metcon

Yvonne (Time)

With a Partner:

76 Air Squats

76 DB Push Press (50/35)

76 Ab Mat Sit-Ups

76 Wallball Shots (20/14)

76 Medball Twists (20/14)

76 Push Ups

76 KB Swings (53/35)

76 DB Thrusters (50/35)

400m Run with Partner

Cool Down

Warm-up (No Measure)

The Walk Around

Free Roll

12/27/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

A: Dynamic Warm-Up (No Measure)

High knee pulls

High Knees

Quad Pulls

Toy Soldiers

Carioca

Shuffle

Butt Kicks

Skip for Height

Skip for Distance

B: Warm-up (No Measure)

1x BB Warm Up:

8 Muscle Clean

8 Bent Over Row

8 Front Squat

8 Good Morning

Burgener Clean x2

Strength

A: Power Clean (3-3-2-2-1-1-1)

B: Warm-up (No Measure)

Accessory Lifts

3 Rounds

Banded Side to Side Glute March 3 x :30 sec

Plank Hold 3 x :30 sec

Lateral Raise Hold 3 x :30 sec

Cool Down

Warm-up (No Measure)

2x

4-way Hip Work (15ea leg)

Standing Hip Flexion

Standing Hip Abduction

Standing Hip Adduction

Standing Hip Extension

12/26/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3-min: –Row or Run

3xs:

30 High Knees

30 Buttkickers

3 Kip Swing +1 Pull Ups

6ea 1-arm Thruster

PERFORMANCE

Metcon (Time)

For Time

Run 800 meters

50 Pull Up

25 Thruster (115/75)

Goal: Sub 13 min

FITNESS

Metcon (No Measure)

Run 600 meters

35 Piked Ring Row/Body Row

25 Thruster (85/55)

Goal: Sub 13 min

Accessory Work

Warm-up (No Measure)

Accumulate the Following

200 Seated Band Leg Curl

200 Seated Calf Raise

100 Banded Row

50 Banded Press

Cool Down

Warm-up (No Measure)

3xs:

20sec ea.:

3-way Banded Shoulder Stretch

12/24/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

8 PVC Pass Thru

4 Windmill/arm

8 Spiderman w/ rotation to same side knee is up

200m Jog

Metcon

Metcon (Time)

12 Days of Sweat Panda Christmas

1 DB Cluster (50’s/35’s)

2 MU’s or 4 CTB

3 Box Jumps (30/24)

4 DB Lunge (50’s/35’s)

5 HSPU

6 DB Deadlift (50’s/35’s)

7 Toes To Bar

8 Strict Pull Up

9 Swings (70/53)

10 Burpees

11 DB Squat (50’s/35’s)

12 cal row (200 meter Run)

Goal: Just get it done

Cool Down

Warm-up (No Measure)

Single Leg Glute Bridge 3 x 20/leg

12/23/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Rope or Row 5xs:

:45sec Easy

:15sec Hard

2xs:

3 Inchworm

:10sec Dead Hang

10 KB Swing

15 Band Pull Aparts

PERFORMANCE

Metcon (Time)

For Time

21 Hang Squat Clean (115/75)

5 Rope Climb

15 Hang Squat Clean

3 Rope Climb

9 Hang Squat Clean

1 Rope Climb

Goal: Sub 11 min

FITNESS

Metcon (No Measure)

For Time

21 Hang Squat Clean (95/65)

5 Lay to Stand Rope Climb

15 Hang Squat Clean

3 Lay to Stand Rope Climb

9 Hang Squat Clean

1 Lay to Stand Rope Climb

Goal: Sub 11 min

Optional Accessory Work

Warm-up (No Measure)

Accumulate the Following

50 Abmat Sit Up

50 Band Face Pull

50 Band Good Morning

50 Banded Straight Arm Pull Down

Cool Down

Warm-up (No Measure)

1x:

2 min Glute/Hammie

10 Cat Cow

12

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)

In teams of 3-6

6 minutes max distance row, switching every 20 strokes

Rest 3 minutes, then

18 min AMRAP FGB Style (3 Rounds, 1 Minute each station, members start of different movements):

Jump Squats

KB SDHP 35/26

Box Jumps 24/20

AbMat Sit-ups

Wall Balls

Rest

Cool Down

Warm-up (No Measure)

THE WALK AROUND

FREE ROLL

12/20/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Choose 1:

Row 500m

Run 400m

EMOMx9min:

6 PVC Pass Thru’s + 6 OHS

:10sec Reverse Grip Hang+ 6 Kip Swing

5 Straight Leg Burpees + :10sec Wall Facing Handstand Hold

1x 5ea:

Muscle Snatch + Snatch Press + Snatch Balance + OHS

PERFORMANCE

Metcon (Time)

10 Rounds

3 OHS (155/105)

6 Bar Muscle Up

12 Burpee

Goal: Sub 18 min

FITNESS

Metcon (No Measure)

10 Rounds

3 OHS (105/75)

5 Banded CTB Pull Up

10 Burpee

Goal: Sub 18 min

Cool Down

Warm-up (No Measure)

3xs 3-way Shoulder Raise:

15 Lateral Raise

15 45 Degree Raise

15 Front Raise

12/19/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

A: Warm-up (No Measure)

6xs Rope or Row:

:20sec Easy

:10sec Hard

B: Plyo Plate Warm up (No Measure)

1x:20 each

Plyo Skier

Running Man

2 Foot Hop

1 Foot hop/each

2 Foot Lateral Hop

2 Foot Straddle Hop

PERFORMANCE

Metcon (Time)

Row

5 x 500 meters

Goal: Consistency across all intervals. Try to stay within :10 sec of your best effort.

Notes: Rest 2 min between each effort or I row, you row.

Accessory Work

Metcon (No Measure)

Plyometric

Lateral Box Jump Over: 3 x :20 sec

Medball Chops: 3 x 8 sec/side

Vertical Jump: 3 x 5 attempts

Notes: Rest 1 min between all efforts.

Cool Down

Warm-up (No Measure)

1x:

2min ea. Couch Stretch

1x:

2min ea. Forward Fold

12/18/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Row or Run:

7 min

2xs:

10 Kneeling Shoulder Taps

10 Push Ups

:20sec Hollow Hold

5-10 Candlestick Roll

10ea Single Leg Deadlift (light DB)

Strength

A: Reverse Lunge (8-8-8-8 per leg)

500m recovery row between sets

B: Dumbbell Floor Press (12-12-12-12)

200m Recovery jog between sets

Cool Down

Warm-up (No Measure)

1x:

1-2min ea. Pigeon Stretch

1-2min ea. Quad Smash