Category Archives for "WOD"

12/17/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Row or Run 5x:

:50sec Easy

:10sec Hard

2xs:

5 Inchworm

10ea. Lateral Lunge

10 Straight Leg Sit-Up

10 Muscle Clean

10 Reverse Grip Press

PERFORMANCE

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

FITNESS

Metcon (No Measure)

AMRAP 7 min

3 Clean & Jerks (95/65)

3 Straight Leg Raise

6 Clean & Jerks

6 Straight Leg Raise

9 Clean & Jerks

9 Straight Leg Raise…

Goal: Just get it done

Notes: Continue adding 3 reps each round to each movement until time expires.

Accessory Work

Warm-up (No Measure)

Accumulate the following:

50 Banded Push Up

50 Banded Face Pull

75 Band Good Morning

Cool Down

Warm-up (No Measure)

3x:

20 Barbell Good Morning

:45sec Banded Plank

12/16/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Front Rack Opener:

2min ea. Tricep Smash

1-2min ea. Banded Front Rack Stretch

2-3xs:

40 Single Unders

5ea. Step-Up Spiderman

10ea. Knee Push Away

5ea Deadlift + Bent Over Row + Muscle Clean + Front Squat + Kang Squat

PERFORMANCE

Metcon (Time)

For Time:

10-9-8…1

Front Squat (205/145)

10-20-30…100

Double Under

Goal: Sub 20 min

FITNESS

Metcon (No Measure)

8-7-6…1

Front Squat (145/95)

10-20-30…80

Single Under

Goal: Sub 20 min

Cool Down

Warm-up (No Measure)

1x:

75 Lying Banded Leg Curls

75 Band Good Morning

12/14/2019

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)

3 rounds for Reps.

One partner works for one minute, the other rests for one minute. Each partner must complete the movement before you move on to the next. Accumulate as many reps as possible

KB swings (53/35)

Push-Ups

Jumping Lunges

Alternating single leg hanging knee raises (L/R=1 rep)

Air squats

Cool Down

Warm-up (No Measure)

THE WALK AROUND

FREE ROLL

12/13/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

6xs Row:

:20sec Easy

:10sec Hard

2xs :20 on :10 off:

Jumping Jacks

Step Up + Rotation

Scap Push Up

MedBall Deadlift

Air Squat

PERFORMANCE

Metcon (Time)

100 Medball Clean

100/80 Cal Row

100 Burpee

1200m Run

Goal: Just get it done

FITNESS

Metcon (No Measure)

For Time:

65 Medball Clean

65/50 Cal Row

65 Burpee

800m Run

Goal: Just get it done

Cool Down

Warm-up (No Measure)

3xs:

:20sec ea. Single Leg Glute Bridge

12/12/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3xs Easy:

:45sec Row or Rope

6ea Single Arm KB Swing (light)

10 Pike Compression + 6 Kip Swing

PERFORMANCE

Metcon (AMRAP – Rounds)

EMOM12

Min 1: 15 KB Swing (70/53)

Min 2: 10 T2B

FITNESS

Metcon (No Measure)

EMOM12

Min 1: 15 Russian KB Swing (53/35)

Min 2: 10 Hanging Knee Raise

Accessory Work

Warm-up (No Measure)

15-12-9 For Quality

Strict HSPU

Notes: 3 Rope Climb after each round.

Cool Down

Warm-up (No Measure)

1x:

2min/each. Couch Stretch

1x:

1-min ea. Straddle Stretch

12/11/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Row or Rope 3 min:

:45sec Easy

:15sec Hard

2xs:

5 Bootstrapper

5ea Lateral Lunge

10 Banded Press

15 Band Good Morning

1x 5ea:

Muscle Snatch

Snatch Push Press

OHS

Snatch Balance (power position)

1x 5ea:

Muscle Clean

Push Press

Front Squat

Clean & Jerk

PERFORMANCE

Isa-Grace (Time)

30 Power Snatch (135/95)

30 Clean and Jerk

Goal: Sub 8 min

FITNESS

Metcon (No Measure)

20 Power Snatch (95/65)

20 Clean and Jerk (105/75)

Goal: Sub 8 min

Accessory Work

Warm-up (No Measure)

Plyometric

Seated Box Jump 3 x 5

Plyo Push Up 3 x :15 sec

Notes: Rest 1 min between the timed movements.

Cool Down

Warm-up (No Measure)

3xs:

1min-:45sec Superman

1min-45sec Hollow Hold

12/10/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2x:

200m Run

5ea Toy Soldier

5ea Walking Quad Stretch

10 Goblet Squat (light)

5ea Single Arm Press

10 Scap Pull Up

PERFORMANCE

Sweat Panda 2 (Time)

3 Rounds

10 Thrusters (155/105)

10 Ring Muscle Up

Run 400 meters

FITNESS

Metcon (No Measure)

3 Rounds

10 Thrusters (105/75)

10 Jumping Muscle Ups or Kip to Hip + Ring Dip

Run 400 meters

Goal: Sub 15 min

Cool Down

Warm-up (No Measure)

1x:

200 Banded Leg Curl

200 Seated Calf Raise

12/09/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Row or Run:

3 min

2xs:

5ea. Spiderman Step Up

5ea Sky Reach

5 Muscle Snatch

5 Snatch Press

5 OHS

3x:

Burgener Snatch Warm Up

Strength

3 Position Snatch (1-1-1-1-1)

High Hang/Hang/Floor

Accessory Work

Warm-up (No Measure)

OTM x 10 min (15/13 Cal Row)

Immediately Into OTM x 10 min (200m Run)

Cool Down

Warm-up (No Measure)

3xs Banded Shoulder Work:

15 Banded Face Pulls

15ea Single Arm Banded Pull Down

15 Banded Press

12/07/2019

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)

For Time (with a Partner)

200 Box Jump Overs (24/20 in)

150 Wall Balls (20/14 lb)

100 Alt. DB Snatches(50/35lb)

75 Burpee to a plate

50 Pull-Ups

Partition the work above any way

Buy-In/Cash-Out: 200m Run (each)

Cool Down

Warm-up (No Measure)

THE WALK AROUND

FREE ROLL

12/06/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Tabata High Plate Plyo Warm Up

:20 on :10 off

2xs:

:20sec Rev. Grip Hang

10 Kneeling Shoulder Taps

:20sec Wall Facing HSH

10 Rev. Grip Strict Press

Split Jerk Review

Strength

Split Jerk (1-1-1-1)

Accessory Work

Warm-up (No Measure)

Accessory Lifts

Barbell Row 3 x 10

Russian Twist 3 x 20

3x Monster Walks (forward/back/side/side)

Cool Down

Warm-up (No Measure)

3xs 3-way Shoulder Raise:

15 Lateral Raise

15 45 Degree Raise

15 Front Raise