Category Archives for "WOD"

11/22/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP 10min:

200m Row or Run

10ea Lying Hamstring

5ea Lying Crossover

5 Roll Over V-Sit

5 Push Ups

5 Jumping Pull Ups

PERFORMANCE

Metcon (Time)

3 Rounds

20 Burpee Pull Up

400 meter run w/plate (45/35)

Goal: Just get it done

FITNESS

Metcon (No Measure)

3 Rounds

12 Burpee Jumping Pull Up

400 meter run w/plate (45/35)

Goal: Just get it done

Cool Down

Warm-up (No Measure)

3-Way Shoulder Stretch

11/21/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 9min:

Row :45sec

12-16 Alt. Box Step Ups

8ea 1-arm DB Push Press

PERFORMANCE

Metcon (AMRAP – Rounds)

EMOM 12 min

Odd: 20 Wall Ball (20/14)

Even: 15 Box Jump Over (24/20)

FITNESS

Metcon (No Measure)

EMOM 12 min

Odd: 15 Wall Ball (14/10)

Even: 10 Box Step Up/jump over (24/20)

Accessory Work

Warm-up (No Measure)

Accumulate the Following:

50 Band Pull Apart

100 Banded Leg Curl

50 Face Pull

100 Band Good Morning

Cool Down

Warm-up (No Measure)

Row (easy after WOD):

10min

Forward Fold:

2-3min

11/20/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Row or Run 3 min

3xs Banded Glute Activation:

15ea Side/Side

15ea Forward & Backward Walk

28 Squat Warm Up w/ barbell

Strength

Back Squat (10-8-6-4-2)

Accessory Work

Warm-up (No Measure)

400m Run x 2

1 minute rest in between

Cool Down

Warm-up (No Measure)

3xs:

:20ea. Single Leg Glute Bridge

1x Couch Stretch

1-min/side

11/19/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10 Banded Press

10 Band Pull Aparts

Barbell Reverse grip press

Burgener Clean

PERFORMANCE

Metcon (Time)

For Time:

Row 100 meters

10 Clean and Jerk (135/95)

Row 200 meters

9 Clean and Jerk (145/100)

Row 300 meters

8 Clean and Jerk (155/105)

Row 400 meters

7 Clean and Jerk (165/115)

Row 500 meters

6 Clean and Jerk (175/125)

Row 600 meters

5 Clean and Jerk (185/135)

Row 700 meters

4 Clean and Jerk (195/140)

Row 800 meters

3 Clean and jerk (205/145)

Row 900 meters

2 Clean and Jerk (215/150)

Row 1000 meters

1 Clean and Jerk (225/155)

Goal: 40 Minute Cap
Sub 600m Run for all Rows if no Rowers

FITNESS

Metcon (No Measure)

For Time:

Row 200 meters

10 Clean and Jerk (95/55)

Row 400 meters

8 Clean and Jerk (115/75)

Row 600 meters

6 Clean and Jerk (135/95)

Row 800 meters

4 Clean and Jerk (155/105)

Row 1000 meters

2 Clean and Jerk (165/110)

Goal: Sub 35 min

Cool Down

Warm-up (No Measure)

2xs:

20-15 Band Pull Aparts

20-15 Face Pull

20-15 Tricep Extension

11/18/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10/8 Cal Row

10ea. Knee Push Away

5ea. Sky Reach

5ea Spiderman Step Up

3-5 Strict Pull Ups

2xs:

6 Hang Muscle Clean

6 Bent Over Row

6 Front Squat

6 Jumping Pull Ups

1xs:

3x Burgener Clean Warm Up

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 min

1 Rope Climb

3 Hang Squat Clean (185/125)

Goal: 6+ Rounds

FITNESS

Metcon (No Measure)

AMRAP 6 min

7 Ring Row

3 Hang Squat Clean (135/85)

Goal: 6+ Rounds

Cool Down

Warm-up (No Measure)

1x Pigeon Stretch

1-2min ea.

11/16/2019

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)

30 min AMRAP

8 DB Thrusters (50/35)

6 Wall Walks

11 Box Jumps (24/20)

One partner works while the other partner runs 400 m. When Running Partner Returns, take where the working partner left off.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

FREE ROLL

11/15/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

EMOM x 9min:

Min 1-Row (easy)

Min 2-12 OH Walking Lunge w/ Plate

Min 3-12 Banded BTN Press

PERFORMANCE

Metcon (Time)

21-15-9

Wall Ball (20/14)

Power Snatch (95/65)

Goal: Sub 9 min

FITNESS

Metcon (No Measure)

15-12-9

Wall Ball (14/10)

Power Snatch (65/45)

Goal: Sub 10 min

Accessory Work

Warm-up (No Measure)

Ring Walk Out 3 x 10

Hip Bridge 3 x 10

:30 sec Side Plank/Side x 3

Cool Down

Warm-up (No Measure)

5-min:

Row or Rope (easy after WOD)

1x:

1-2min ea. Pigeon Stretch

11/14/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

10/8cal Row

8 Bootstrappers

4ea Sky Reach

50ft ea. 1-arm OH Carry (light)

8 Goblet Squat

:20sec ea. Side Plank

PERFORMANCE

FITNESS

Metcon (Time)

For Quality

300′ KB Farmers Carry (53’s/35’s)

20 KB Snatch (right arm)

200′ Double KB Front Rack Carry

10 Double KB Front Squat

100′ Double KB Overhead Carry

20 KB Snatch (left arm)

200′ Double KB Front Rack Carry

10 Double KB Front Squat

300′ KB Farmers Carry

Goal: Just get it done

Metcon (No Measure)

For Quality

300′ KB Farmers Carry (35’s/26’s)

20 Dumbbell Hang Snatch (right arm)

200′ Double KB Front Rack Carry

10 Double KB Front Squat

100′ Double KB Overhead Carry

20 Dumbbell Hang Snatch (left arm)

200′ Double KB Front Rack Carry

10 Double KB Front Squat

300′ KB Farmers Carry

Goal: Just get it done

Accessory Work

Warm-up (No Measure)

Hang From Bar 1 min, :45 sec, :30 sec

Notes: Rest the same as your work and each time you drop complete 50 singles.

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)

11/13/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Dynamic Warm-Up (No Measure)

High knee pulls

High Knees

Quad Pulls

Toy Soldiers

Carioca

Shuffle

Butt Kicks

Skip for Height

Skip for Distance

Warm-up (No Measure)

Clean Skill Warm Up

PERFORMANCE

Metcon (AMRAP – Rounds)

EMOM 20 min

Min 1: 3 Hang Power Clean (65-75% 1RM)

Min 2: 15/12 Cal Row

FITNESS

Metcon (No Measure)

EMOM 20 min

Min 1: 3 Hang Power Clean (use a challenging weight)

Min 2: 12/9 Cal Row

Accessory Work

Warm-up (No Measure)

Accumulate the Following w/ a mini band

75 Squats w/ Band Under Feet and around neck

75 Band BTN Press

75 Band Good Morning

75 Banded Pull Apart

Cool Down

Warm-up (No Measure)

1x:

2min Couch Stretch/side

1x:

2min Seated Forward Fold

11/12/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Squat Development Week 6

Awareness/Strength: Wall Squat x 20 (use baseline from week 1 and try to start closer to the wall)

Awareness/Strength: Squat with Heels on 1.5″ Rise 3 x 10

Isometric: Band Assisted

Squat 3 x 8 w/ :5 sec pause at bottom

Strength

: Squat Clean+Front Squat+Split Jerk (1-1-1-1-1)

FITNESS: Hang Squat Clean + Front Squat + Push Jerk

1-1-1-1-1

Cool Down

Warm-up (No Measure)

3xs:

20 Superman

20 Hollow Rocks