WOD Archives - Page 45 of 128 - Sweat Panda CrossFit

Category Archives for "WOD"

Dec 04

12/05/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 9min:

Min 1: Row

Min 2: 10 PVC Pass Thru + 10 PVC OHS

Min 3: 10ea 1-arm DB High Pull + 5ea 1-arm DB Press

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

4 Rounds

AMRAP 3 min

3 Squat Snatch (155/105)

12/10 Cal Row

Goal: 3 Rounds/AMRAP

Notes: Rest :90 sec between Rounds. Start each AMRAP from the beginning.
Sub 200m Run for Row

FITNESS

Metcon (No Measure)

4 Rounds

AMRAP 3 min

3 Squat Snatch (105/75)

10/8 Cal Row
Sub 150m Run

Accessory Work

Warm-up (No Measure)

Carry/Hold for Quality

200′ Farmers Carry

30 Abmat Sit Up

100′ Farmers Carry

20 Abmat Sit Up

50′ FarmersCarry

10 Abmat Sit Up

Get Heavy

Cool Down

Warm-up (No Measure)

3xs SL Glute Bridge:

:20sec ea.

3xs DB SL Deadlift:

8 ea.

Dec 03

12/04/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAPx 10min:

10 Lunge + Rotation

10 Sampson Lunge

10 Scap Push Up

5ea 1-arm Strict Press

5 Burpee Jump Tuck

PERFORMANCE

Metcon (Time)

AMRAP 10 min OR 5 Rounds:

50′ KB Front Rack Walking Lunge (53’s/35’s)

10 Single Arm KB Push Press (right)

10 Single Arm KB Push Press (left)

10 Burpee Over KB

Goal: 4+ Rounds

Notes: If you complete 5 Rounds in under 10 min, stop and list the workout “For Time”. Otherwise see how far you can get in 10 min.

FITNESS

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 min OR 5 Rounds

50′ KB Front Rack Walking Lunge (35’s/26’s)

10 Single Arm KB Push Press (right)

10 Single Arm KB Push Press (left)

10 Burpee Over KB

Accessory Work

Warm-up (No Measure)

Plyometric Work:

High Box Plyo Skier 3 x :20 sec

Single Leg Deadlift Hop 3 x 10/side

Medball Press Jack 3 x :20 sec

Cool Down

Warm-up (No Measure)

3 Way Banded Shoulder Stretch

Dec 02

12/03/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

10 Minutes: Review Rowing Technique

Row 6xs:

:20sec Easy

:10sec Hard

2xs:

10ea. Lying Hamstring

10 Lying Crossover

5 Roll over V-Sit

10 Goblet Squat

5ea Windmill

PERFORMANCE

Metcon (Time)

50-40-30-20-10

Cal Row

Goal: Just get it done

Notes: Rest the Same as Your Work

Work or Alternate Efforts with Partner.
Add all working times together to obtain final scores.

Partner with someone with similar rowing ability.

FITNESS

Metcon (Distance)

Row For Calories

2.5 min

2 min

:90 sec

1 min

:30 sec

Cool Down

Warm-up (No Measure)

4xs Banded Plank:

:45sec

Dec 01

12/02/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2xs:

10 Therapy Squats

10 Muscle Clean

10 Bar Hanging Shoulder Activation

200m Run

2x: Clean Skill Warm Up

PERFORMANCE

Hotshots 19 (Time)

6 Rounds for time of:

30 Squats

19 Power Cleans, 135# / 95#

7 Strict Pull-ups

400m Run

FITNESS

Metcon (No Measure)

6 Rounds

20 Squats

12 Power Clean (115/75)

7 Piked Ring Row

Run 400 meters

Goal: Sub 35 min

Cool Down

Warm-up (No Measure)

Couch Stretch:

2min ea.

Straddle Stretch:

1min ea.

Nov 29

11/30/2019

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 – Rounds and Reps)

Ascending Ladder in 12 minutes:

2 Wall Ball Shots (20/14 lb) – Partner 1;

2 Synchronized Burpees;

2 Wall Ball Shots (20/14 lb) – Partner 2;

2 Synchronized Burpees;

4 Wall Ball Shots (20/14 lb) – Partner 1;

4 Synchronized Burpees;

4 Wall Ball Shots (20/14 lb) – Partner 2;

4 Synchronized Burpees;

6 Wall Ball Shots (20/14 lb) – Partner 1;

6 Synchronized Burpees;

6 Wall Ball Shots (20/14 lb) – Partner 2;

6 Synchronized Burpees; etc…

Cool Down

Warm-up (No Measure)

THE WALK AROUND

FREE ROLL

Nov 28

11/29/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Warm-Up Game of Choice

Metcon

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Cool Down

Warm-up (No Measure)

THE WALK AROUND

FREE ROLL

Nov 26

11/27/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Plyo Skier Warm Up

Tabata :20on :10off

2xs:

5ea Lying Leg Crossover

5 V-Roll

Inchworm+Push Up

:15sec Rev. Grip Hang

6-8 Kipping Knee Raise

Barbell Warm Up:

8 Deadlift

8 Bent Over Row

8 Muscle Clean

8 Good Morning

8 Back Squat

PERFORMANCE

Metcon (AMRAP – Reps)

AMRAP’s

AMRAP 4 min: 30 Burpee Box Jump Over (24/20) w/ remaining time complete Max Rep Cal Row

Rest 3 min

AMRAP 4 min: 30 Burpee Box Jump Over (24/20) w/ remaining time complete Max Rep Power Clean (205/145)

Rest 3 min

AMRAP 4 min: 30 Burpee Box Jump Over (24/20) w/ remaining time complete Max Rep T2B

Notes: Get the BBJO done with 2 min to work.

FITNESS

Metcon (No Measure)

2 min: Accumulate 15 Burpee Box Jump Over (24/20) w/ remaining 2 min complete Max Rep Cal Row

Rest 3 min

2 min: Accumulate 15 Burpee Box Jump Over (24/20) w/ remaining time complete Max Rep Power Clean (155/105)

Rest 3 min

2 min: Accumulate 15 Burpee Box Jump Over (24/20) w/ remaining time complete Max Rep T2B

Notes: Rest the remainder of the 2 min on the burpee box jump over if needed.

Cool Down

Warm-up (No Measure)

Foam Roll Calves:

1-2min ea. Side

Nov 25

11/26/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Front Rack Opener:

1min ea. Smash Tricep

1min ea. Banded FR Stretch

2xs Tabata :20 on :10 off:

Step Up + Rotation

Lateral Lunge

V-up

Banded Press

Goblet Squat

Row

Strength

Front Squat (3)

15 Minutes to find a heavy set of 3

PERFORMANCE

Metcon (Time)

3 Rounds

20/17 Cal Row

20 Thruster (95/65)

Goal: Sub 10 min
Sub 400m Run for Row if no rowers available

FITNESS

Metcon (No Measure)

3 Rounds

15/12 Cal Row

15 Thruster (75/55)

Goal: Sub 10 min

Cool Down

Warm-up (No Measure)

1x:

200 Seated Hamstring Curls

200 Seated Calf Raises

Nov 24

11/25/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 min:

Row or Run

2xs:

6 Inchworm + Push Up

6ea SL DB Deadlift

10 Scap Pull Up

3 Strict Pull Ups

:20ea Side Plank

PERFORMANCE

Metcon (Time)

4 Rounds

150′ DB Farmers Carry (50’s/35’s)

20 Dumbbell Deadlift (50’s/35’s)

15 Pull Up

Goal: Sub 14 min

FITNESS

Metcon (No Measure)

4 Rounds

150′ DB Farmers Carry (35’s/20’s)

15 Dumbbell Deadlift (35’s/20’s)

10 Piked Ring Row/Ring Row (feet elevated if possible)

Goal: Sub 14 min

Cool Down

Shoulder Maintenance (No Measure)

3×15 Push-Up Plus

3×15 Band Pull-Apart

3×10 Ring Row Protract/Retract

3×10 Standing “W” (5#/2.5# plate)

1×10 of Each: Lateral/45/Front Raise (5#/2.5# plate)

Nov 22

11/23/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200m jog

5 Bootleggers

5 Push Ups

5 Sky Reach/side

5 Air Squats

5 Jumping Knee Tucks

Metcon

Metcon (AMRAP – Rounds and Reps)

19 Minute AMRAP

8 Burpees

21 Air Squats

Cool Down

Warm-up (No Measure)

The Walk Around

Roll Out Quads 2 Minutes

LAX Ball Shoulder (1 min/side)

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