Category Archives for "WOD"

Open WOD 20.2

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Way Hip Stretch3/side

2 Rounds

Bike/Row :45 sec

5 Pike Compression

5 Kip Swing

5 Goblet Squat

5 Reverse Grip Press

Metcon

Crossfit Games Open 20.2 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 toes-to-bars

24 double-unders

50-lb/35-lb dumbbells

Crossfit Games Open 20.2 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 hanging knee-raises

24 single-unders

35-lb/20-lb dumbbells

Crossfit Games Open 20.2 Masters Scaled (55+) (AMRAP – Reps)

Complete as many rounds as possible in 20 minutes of:

4 dumbbell thrusters

6 sit-ups

24 single-unders

20-lb/ 15-lb dumbbells

Cool Down

Warm-up (No Measure)

Couch Stretch

2 min/side

Roll/Smash Calves and Lats

2 min each or as needed

10/17/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Row 3xs

:40sec easy

:20sec hard

5min easy AMRAP:

5 walkout + push up

10 lateral lunge

5 straight arm burpees

15 banded good morning

PERFORMANCE

A: Metcon (Time)

Row 2000 meters

at the start of every minute complete 5 burpees over the rower

Goal: Sub 13 min

17 Minute Time Cap

FITNESS

Metcon (No Measure)

Row 1500 meters

at the start of every minute complete 4 burpees over the rower

Goal: Sub 13 min

Accessory Work

A: Warm-up (No Measure)

Single Leg Box Step Up 3 x 10/side

Accumulate 100 of each (Band Pull Apart, Banded Face Pull)

B: Warm-up (No Measure)

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 to Ball Drill (hips forward and rocking into squat) 3 x 10

Isometric: Accumulate :90 sec of a Squat Hold with Post

Cool Down

Warm-up (No Measure)

90sec ea. side

Banded hamstring stretch

:90sec ea. side

Couch stretch

10/16/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3min

Row or Run

2xs :20 on :10 off

Step-up spiderman+rotation

Goblet lunge

Roll Over v-Sit

Goblet squat

Hollow rocks

Strength

A: Front Squat (7-7-7)

B: Farmer’s Carry (3x 100m)

Accessory Work

Warm-up (No Measure)

Row Sprint for Calories (100/50)

Either 1:1 Row to Rest or,

“I go, you go” with a partner

Cool Down

Warm-up (No Measure)

2-3xs

:45 sec ea side starfish

10/15/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

A: Warm-up (No Measure)

Squat Development

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: Tempo Air Squat 3 x 5 reps with :5 sec negative, :3 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 :20 sec

Warm-up (No Measure)

2xs

30 single unders

20 single unders jumping high

10 fast single unders

5 Reps Each movement in workout.

PERFORMANCE

Cameron (Time)

For time:

50 Walking lunge steps

25 Chest to bar pull-ups

50 Box jumps, 24”

25 Triple-unders

50 Back extensions

25 Ring dips

50 Knees to elbows

25 Wallball “2-fer-1s”, 20#

50 Sit-ups

5 Rope Climbs, 15′
In honor of U.S. Coast Guard Lieutenant Junior Grade Thomas Cameron, 24, of Portland, OR, died on February 28, 2012
To learn more about Cameron click here
Subbing Superman for Back Extensions

FITNESS

Metcon (No Measure)

40 Walking lunge steps

20 Jumping Chest to bar pull-ups/pull-ups

40 Box jumps or Step Up, 20/16

100 Single Unders

40 Superman

20 Band assist Ring Dip/Box Dips

35 Dragonfly

25 Wallball (20/14)

40 Sit-ups

5 Lay to Stand Rope Climbs

Goal: Sub 20 min

Cool Down

Warm-up (No Measure)

:90 sec ea. side

Banded lat stretch

10/14/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Row 3xs

:40sec easy

:20sec hard

2 Rounds

5 Bootstrappers

10ea Lying leg swing

8 Single Leg DB deadlift/side

15 Superman

PERFORMANCE

Metcon (Time)

21-15-9

Deadlift (275/185)

Cal Row

Goal: Sub 8 min
400/300/200 run if no rowers

FITNESS

Metcon (No Measure)

Scaled Version

21-15-9

Deadlift (205/145)

Cal Row

Goal: Sub 8 min

Accessory Work

Warm-up (No Measure)

400m Plate Carry (35/25)

Cool Down

Warm-up (No Measure)

3×20

Barbell Good Morning (light load)

:90sec ea. side

pigeon stretch

10/12/2019

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)

For Time:

2 Rounds

Run 400 meters together

64 DB Front Squat (50/35)

32 Toes to Bar

16 Alternating Box Jumps each

Run 200 Meters together

Split Squats and T2B however you want.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

FREE ROLL

OPEN WOD 20.1

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2min easy row

3 Rounds

10 lateral lunges

5 inchworms

:20 hollow hold

8 kip swing

Burgener Snatch

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Masters Scaled (55+) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Cool Down

Warm-up (No Measure)

3x

10 barbell good mornings

10 banded sit ups

10/10/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

1min row (increasing speed)

5 walkout +push up + cobra

10 1 arm KB swing (light)/arm

:15-:20 sec belly facing HS hold

PERFORMANCE

Metcon (Time)

3 Rounds following 1:30 on, :30 off pacing

21 Cal Row

21 Swing (53/35)

15 Cal Row

15 Burpee

9 Cal Row

9 HSPU
400/200/100 Run

FITNESS

Metcon (No Measure)

3 Rounds following 1:30 on, :30 off pacing

15 Cal Row

15 Swing (35/26)

12 Cal Row

12 Burpee

9 Cal Row

9 Z Press

Cool Down

Warm-up (No Measure)

20 wall squats (moving closer to the wall if possible)

Cossack Squat 3×10 (light to moderate weight if possible)

10/09/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

:40sec easy row

:20sec hard row

2 Rounds

5 squat sky reach/side

5 Step up + internal rotation/side

:30 plank up

:15 sec reverse grip hang

12 therapy squats

PERFORMANCE

Metcon (Time)

AMRAP 20 min

2 Rounds of “Cindy” (5 Pull Up/10 Push Up/15 Squat)

1 Round of “D.T.” (12 Deadlift/9 Hang Power Clean/6 Push Jerk [155/105])

Goal: 6+ Rounds

FITNESS

Metcon (No Measure)

AMRAP 20 min

2 Rounds of “Cindy” (3 Pull Up/6 Push Up from Knees /9 Squat)

1 Round of “D.T.” (12 Deadlift/9 Hang Power Clean/6 Push Jerk [105/75])

Goal: 6+ Rounds

Cool Down

Warm-up (No Measure)

Accumulate 50 banded pull aparts

Accumulate 50 banded straight arm pull downs

Accumulate 50 tricep extensions

10/08/2019

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

B: Warm-up (No Measure)

Ankle Mobility Assessment: When trying to take your ankles through a range of motion do you feel a stretch through your Achilles and the back of your leg or more of a block in the front of your ankle. These take different approaches.

Awareness/Strength: Wall Squat x 20 (moving closer to the wall throughout if possible)

Awareness/Strength: Squat with Plate 3 x 10

Isometric: Deep Squat Hold 1 min (band assist if needed)

Strength

Bench Press (5-5-3-3-1)

Cool Down

Warm-up (No Measure)

:30sec at each position 3 way banded shoulder stretch

(bent elbow overhead/extended elbow overhead/lat stretch)

Warm-up (No Measure)

:30sec at each position 3 way banded shoulder stretch

(bent elbow overhead/extended elbow overhead/lat stretch)