Category Archives for "WOD"

10/30/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

:45 sec Easy (Row or Rope)

:15sec Hard (Row or Rope)

8ea Barbell SL Deadlift

12 Scap Pull Up

12 Scap Push Up

:10-:15 sec Handstand hold

10 Deadlifts

10 Bent Over Row

3-5 Strict Pull Up

6 Kip Swing

3-5 Push Ups

PERFORMANCE

Metcon (Time)

4 Rounds

AMRAP 4 min, Rest 3 min between each AMRAP

Row 500 meters

with remaining time complete AMRAP 3 Muscle Up + 5 HSPU + 7 Deadlift (225/155)

FITNESS

Metcon (No Measure)

4 Rounds

AMRAP 4 min, Rest 3 min between each AMRAP

Row 2 min for Calories

with remaining time complete AMRAP 3 Low Ring Transition or 5 CTB Pull Up + 5 z Press + 7 Deadlift (155/105)

Cool Down

Warm-up (No Measure)

3xs:

:20sec ea Side Plank+External Rotation

3 Way Banded Shoulder Stretch (No Measure)

Bent Arm Over the Shoulder

:30 Each

Straight Arm Over the Shoulder

Banded Lat Facing Connection

10/29/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Tabata Plate Jumps 1x :20on :10off:

2 Feet Jumps

In & Out Jumps

Lateral Jumps

Toe Taps

R Leg

L Leg

5ea Walking High Knee Tuck

5ea Spiderman Crawl

5ea Walking Butterfly Stretch

10ea Sampson Reverse Lunge

PERFORMANCE

Kelly (Time)

5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

FITNESS

Metcon (No Measure)

5 Rounds

Run 400 meters (200 if needed to keep goal time)

20 Wall Ball (14/10)

20 Box Step Up (20)

Goal: Sub 30 min

Cool Down

Warm-up (No Measure)

1x:

2min ea. Smash Calves

10/28/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3min Row or Run

2xs:

5 Inchworms

15ea Alt. SL Glute Bridge

10 Kang Squats

:30sec Plank On Elbows

Strength

Sumo Deadlift (5-5-3-3-3)

Accessory Work

Warm-up (No Measure)

3 Rounds NOT for Time

10 Strict Leg Raise or T2B

100′ Double KB Front Rack Carry

Flight Simulator (Time)

Flight Simulator

Unbroken Double Under 10-20-30-40-50-40-30-20-10

Notes: Stop the rope between each set. If you trip up on any set start back at the beginning of THAT set. Sub singles if needed or do 7 min of Double Under Practice

Cool Down

Warm-up (No Measure)

3xs:

:20sec ea. Bird Dog

3xs:

:20sec. ea. SL Glute. Bridge

10/16/2019

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 – Reps)

For max reps

3-man WOD

6 minutes max calorie row

6 minutes max reps DB Front squat (50#/35#)

6 minutes max reps Pull-ups

6 minutes max reps Double Unders (or single)

6 minutes max reps sit-ups

———-

Only one athlete working at a time, switch as necessary.

No rest between exercises, immediately rotate after each 6M interval.

Score = total reps completed by your team.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

FREE ROLL

Open 20.3

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Minute Row Rope or Run

3 Rounds

5 Push Ups

6 Shoulder Taps

7 Reverse Grip PVC Press

8 Banded Good Mornings

Metcon

Crossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)

21 deadlifts 225/155 lb

21 handstand push-ups

15 deadlifts 225/155 lb

15 handstand push-ups

9 deadlifts 225/155 lb

9 handstand push-ups

21 deadlifts 315/205 lb

50-ft. handstand walk

15 deadlifts 315/205 lb

50-ft. handstand walk

9 deadlifts 315/205 lb

50-ft. handstand walk

Time cap: 9 minutes

Crossfit Games Open 20.3 and 18.4 Scaled (Ages 16-54) (Time)

21 deadlifts 135/95 lb

21 hand-release push-ups

15 deadlifts 135/95 lb

15 hand-release push-ups

9 deadlifts 135/95 lb

9 hand-release push-ups

21 deadlifts 185/135 lb

50-ft. bear crawl

15 deadlifts 185/135 lb

50-ft. bear crawl

9 deadlifts 185/135 lb

50-ft. bear crawl

Time cap: 9 minutes

Cool Down

Warm-up (No Measure)

:90 Banded Hamstring Stretch

50 Band Pull aparts

10/24/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3min Rope, Row or Run

1x:

10 Lying Hamstring Stretch/side

5 Lying Crossover

5 Roll-Over V-Sit

5 Spiderman/side

2xs:

3 Burpee Broad Jump

3 Single Leg Broad Jump/side

5 Tuck Jumps

Strength

A: Metcon (Weight)

Power Clean

10 Minute EMOM

Notes: Start at roughly 70% and climb till you find a challenging weight and stay there for the remainder of the EMOM

B: Warm-up (No Measure)

DB Bicep Curl 3 x 10

Bradford Press 3 x 10

Cool Down

Warm-up (No Measure)

2xs:45ea.

Banded Hamstring Stretch

Banded Crossover Stretch

10/23/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy 8min AMRAP:

10/8cal Row

5 Boostrapper

10 Cossack Squat

5 Push Ups

PERFORMANCE

Metcon (Time)

4 Rounds

4 min On, 3 Min Off

10 Hang Squat Clean (135/95)

20/17 Cal Row

15 Wall Ball (20/14)

30/25 Cal Row

FITNESS

Metcon (No Measure)

4 Rounds 4 min On, 3 Min Off

10 Hang Squat Clean (95/65)

15/12 Cal Row

12 Wall Ball (14/10)

20/17 Cal Row

Cool Down

Warm-up (No Measure)

1x:

200 Seated Hamstring Curls

200 Seated Calf Raises

1x:

1min ea. Couch Stretch

10/22/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Squat Development Week 3

Awareness/Strength: Wall Squat x 20 with a lower box set-up if needed and if possible (moving closer to the wall throughout if possible)

Awareness/Strength: Squat with Heels on 1-1.5″ Rise

3 x 10

Isometric: Band Assisted Squat 3 x 8 w/ :5 sec pause at bottom (hold on to band hanging from crossbar or put band under armpits)

Warm-up (No Measure)

Row 3xs

:45sec Easy

:15sec Hard

2xs:

10ea OH Lunge w/ Plate

8ea Crossbody DB Snatch

:20 sec Hollow Hold

:20 sec Archer Hold

10 Scap Pull Ups

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

50’ OH DB Walking Lunge (50’s/35’s)

25 Alt DB Snatch (50/35)

15 CTB Pull Up

Goal: 4+ Rounds

Notes: Compare to 11/28/17

FITNESS

Metcon (No Measure)

AMRAP 12 min

50’ OH DB Walking Lunge (single arm if needed) (35’s/20’s)

20 Alt DB Snatch (35/20)

10 Pull Up or Banded CTB Pull Up

Goal: 4+ Rounds

Accessory Work

Warm-up (No Measure)

Optional Accessory

EMOM 10 min

Min 1: Row 300/250meters

Min 2: Rest

Cool Down

Warm-up (No Measure)

3×12:

Hip Bridge (weighted)

1x:

1-2min ea. Smash Lats

10/21/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

400m run

3xs :20on :10off

lateral jumps (side to side)

straight leg bear crawl

front to back jumps

sampson lunge

shoulder taps

PERFORMANCE

Metcon (AMRAP – Rounds)

EMOM 20 min

Min 1: 12 Box Jump Over (24/20)

Min 2: 12 Burpee

FITNESS

Metcon (No Measure)

EMOM 20 min

Min 1: 10 Box Step Up (20/16)

Min 2: 8 Burpee

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)

10/19/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Warm-Up Game of Choice

Metcon (Time)

30 weighted walking lunges (35/20) 50 sit-ups, 50 medball cleans, 100 kettlebell swings.

Each partner does not have to complete the same number of reps; break up the reps any way you want.

You may work at the same time. Every 2 minutes, on the minute, stop and complete 10 burpees total.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

Free Roll