Category Archives for "WOD"

11/11/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

1x:

20 Single Unders (regular)

10 Single Unders (jumping high)

20 Single Unders (jumping fast)

Goal: Try going unbroken and learning to control the speed of your rope

1x:

10 Alt. Pigeon Stretch

10 Alt. High Knee Tuck + Lunge + Rotation

10 High Kicks

5 Inchworm + Push Up

PERFORMANCE

Metcon (Time)

Flow Workout

AMRAP 30 min

3 Rounds “Cindy”

2 Rounds of Run 400, 20 Swings (53/35), 10 Box Jump (30/24)

1st Round of “Annie”

Goal: Use as active recovery or push the pace. Your call today.

Notes: Cindy = 5 pull up/10 push up/15 air squat, Annie = 50 Double Under/50 Sit Ups

FITNESS

Metcon (No Measure)

AMRAP 30 min

3 Rounds “Cindy” (5 ring row, 7 push ups from knees, 9 air squat)

2 Rounds of Run 200, 15 Swings (35/26), 10 Box Jump or Step Up (24/20)

3rd Round of “Angie” 30 Double Unders + 30 Sit Up

Cool Down

Warm-up (No Measure)

3-Way Banded Shoulder Stretch

11/09/2019

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)

4 Rounds

8 DB Power Clean (50’s/35’s)

50′ Dumbbell Bear Crawl(50’s/35’s)

Notes: Alternate Rounds with Partner till 8 total rounds have been completed.

Cool Down

Warm-up (No Measure)

3xs:

:30 Plank

:20 Right Side Plank

:20 Left Side Plank

CrossFit Open 20.5

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Band Pull Apart

5 Low Ring Transition

5 Jumping Ring Dip

7 Goblet Squat

:20 Sec Row

Metcon

Crossfit Games Open 20.5 (Ages 16-54) (Time)

For time, partitioned any way:

40 muscle-ups

80-cal. row

120 wall-ball shots, 20/14 lb ball to 10 /9 ft.

Time cap: 20 min.

Crossfit Games Open 20.5 Scaled (Ages 16-54) (Time)

For time, partitioned any way:

40 chin-over-bar pull-ups

80-cal. row

120 wall-ball shots, 14/10 lb ball to 10/ 9 ft.

Time cap: 20 min.

Cool Down

Warm-up (No Measure)

Roll out Quads :90/side

3 way shoulder Stretch

11/07/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

1x:

250m Row

200m Run

1x:

10ea Walking High Kick

10ea 2 arms-1 leg

10ea Lunge + Rotation

30 High Knees

30 Buttkickers

1x:

100M Run Hard

100M Row Hard

PERFORMANCE

A: Metcon (Time)

4 Rounds

Run 400 meters

Row 500 meters

Goal: Sub 16 min

FITNESS

A: Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min

Run 400 meters

Row 500 meters

Goal: Just get it done

B: Hang Power Snatch (1)

10 Minute EMOM

Cool Down

Warm-up (No Measure)

100 Seated Hamstring Curls

100 Calf Raises

11/06/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Skipping Drills 1x 100ft ea.:

Forward Skip

Backwards Skip

Skip For Height

Skip For Distance

Skip For Speed

Lateral Skip (each way)

Sampson Lunge

Scap Pull Up

High Knee Tuck

PERFORMANCE

Metcon (Time)

4 Rounds

4 min on/3 min off

30ft Shuttle Run x 10

15 Box Jump (30/24)

20 CTB Pull Up

100 Double Under

Goal: Sub 19 min of work

Notes: Pick up where you left off at the start of each 4 min effort.

FITNESS

Metcon (No Measure)

4 Rounds: 4 min on/3 min off

30 feet Shuttle Run x 17

10 Box Jump (24/20)

10 Banded or Jumping CTB Pull Up OR Ring Row

100 Singles OR 1 min of DU practice

Cool Down

Warm-up (No Measure)

Lying Hip Abduction

2×25 per side

11/05/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Squat Development Week 5

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

Awareness/Strength: Tempo Air Squat 3 x 5 reps with :5 sec negative, :5 sec pause at the bottom, :3 sec up

Isometric: On the :90 sec Goblet Squat hold with light weight (if necessary eliminate the weight and do a squat hold below parallel unloaded?) 3 x :25 sec

Warm-up (No Measure)

2xs:

5ea Alt. Pigeon Stretch

5 Roll Over V-Sit

6 Reverse Grip Press (BB)

8 Front Squat

10 Muscle Clean

PERFORMANCE

Metcon (Time)

For Time

100 Wall Ball (20/14)

50 Clean and Jerk (115/75)

25 Burpee Toe to Bar

Goal: Sub 18 min

FITNESS

Metcon (No Measure)

70 Wall Ball (14/10)

35 Clean and Jerk (105/75)

15 Burpee Toe to Bar

Goal: Sub 18 min

Cool Down

Warm-up (No Measure)

Accumulate 2-3min

Dead Hang

Accumulate 2-3min

L-sit

11/04/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Row x 4:

:20 Hard

:10 Easy

2xs:

5ea Kneeling Shoulder Taps

5 Bootstrappers

8ea 1-arm DB Press

3 Kip Swing + 1-2 Pull Ups

Push Press (1)

15 Minutes to build to a heavy single

PERFORMANCE

Metcon (Time)

3 Rounds

21/17 Cal Row

15 Push Press (135/95)

9 Ring Muscle Up

Goal: Sub 15 min
Sub 400m Run if no Rowers

FITNESS

Metcon (No Measure)

3 Rounds

15/12 Cal Row

15 Push Press (95/65)

9 Pull-Up/C2B or Low Ring Transition + Jumping Ring Dip

Goal: Sub 15 min

Cool Down

Warm-up (No Measure)

Three Way Shoulder Raise (Lateral, 45, Front): 3 sets of 12

11/02/2019

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)

Run 800 meters

Then…complete 2 rounds of:

20 Burpees

30 Box jumps/step-ups 24/20

40 Abmat situps

400 meter run

You will be split up into 2 groups. Zombies and Humans 🙂

*Zombies will start the WOD 3 mins after the Humans.

*If a Zombie catches a Human during the WOD they must add 25 burpees to the end of their workout.

*To “catch” someone you must complete the complete reps in the movement and then tag them

*If a Zombie does not catch a Human during the WOD they must add 25 burpees to the end of their workout.

*The only ones that do not complete burpees at the end of the WOD are the Living and the Zombie who catch Humans.

*Whether you are caught (as a human) or catch someone (as a zombie) you must both finish the WOD. A person can only be caught ONCE.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

FREE ROLL

Open 20.4

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

500m Row

10 banded press

10 banded good mornings

10 air squats w/ 2 second hold

2 Rounds

Burgener Warm-Up

Metcon

Crossfit Games Open 20.4 (Ages 16-54) (Time)

For time:

30 box jumps, 24 in/20 in

15 clean and jerks, 95 / 65lb

30 box jumps, 24 in /20 in

15 clean and jerks, 135 / 85 lb

30 box jumps, 24 in /20 in

10 clean and jerks, 185 / 115 lb

30 single-leg squats

10 clean and jerks, 225 / 145 lb

30 single-leg squats

5 clean and jerks, 275 lb / 175 lb

30 single-leg squats

5 clean and jerks, 315 lb / 205 lb

Time cap: 20 minutes

Crossfit Games Open 20.4 Scaled (Ages 16-54) (Time)

For time:

30 box jumps, 24 / 20 in.

15 clean and jerks, 65 / 35 lb

30 box jumps, 24 / 20 in.

15 clean and jerks, 95 / 55 lb

30 box jumps, 24 / 20 in.

10 clean and jerks, 115 / 75 lb

30 medicine-ball step-ups, 20 / 14 lb

10 clean and jerks, 135 / 95 lb

30 medicine-ball step-ups, 20 lb / 14 lb

5 clean and jerks, 155 / 115 lb

30 medicine-ball step-ups, 20 / 14 lb

5 clean and jerks, 185 / 135 lb

Time cap: 20 minutes

Cool Down

Warm-up (No Measure)

100 Band Pull Aparts

Roll out Quads :90/side

10/31/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Squat Development

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

Awareness/Strength: Squat with Plate 3 x 10 (use a lighter plate than week or OR hold it closer to your chest)

Isometric: Deep Squat Hold :90 sec (band assist if needed)

Warm-up (No Measure)

Easy 10min AMRAP:

8 Cal Row

5 Walkout + Push Up

5ea Lunge + Rotation

8ea 1-arm Swing

PERFORMANCE

Metcon (Time)

5 Rounds

15 Swings (70/53)

15 Burpee

Goal: Sub 12 min

FITNESS

Metcon (No Measure)

5 Rounds

15 Swings (53/35)

10 Burpee

Goal: Sub 12 min

Cool Down

Warm-up (No Measure)

2min ea. Side Banded Hamstring Stretch