Category Archives for "WOD"

10/07/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

400m jog

2 Rounds

10 lying hamstring/side

5 lying leg crossover/side

5 muscle snatch

5 behind the neck snatch press

30 high knees

30 buttkickers

PERFORMANCE

SQT (Time)

Three rounds for time of:
10 Ground to Overhead, 95# / 65#
200 yard Shuttle sprint, 50 yards x 2

FITNESS

Metcon (No Measure)

3 Rounds

10 Ground to Overhead (65/45

200 meter shuttle run (50 yards down and back x 2)

Goal: Sub 6 min

Accessory Work

Warm-up (No Measure)

3 Rounds for Quality

50′ Waiters Walk (right)

10 Standing Tea pot (right)

50′ Waiters Walk (left)

10 Standing Tea pot (left)

Notes: Rest 1-3 min between rounds. Athlete chooses the weight but it should be something you can walk 50′ with unbroken.

Cool Down

Warm-up (No Measure)

1min ea. side banded hamstring stretch

1min ea. side banded lying crossover stretch

10/05/2019

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)

20 minute AMRAP

6 Renegade rows (50/35)

12 DB Cleans (50/35)

24 Sit-ups

48 Double Unders

Partner A runs 400 meters while Partner B does the WOD. Both Partners switch and Partner A continues where Partner B left off.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

FREE ROLL

10/04/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Lateral Lunge

5 Kang Squat

10 Reverse Grip Press

5 Roll Over V Sit

PERFORMANCE

FITNESS

Metcon (AMRAP – Rounds and Reps)

PERFORMANCE

AMRAP 11 min

21/17 Cal Row

7 Clean and Jerk (155/105)

Goal: 4+ Rounds

FITNESS

AMRAP 11 min

15/13 Cal Row

7 Clean and Jerk (105/75)

Goal: 4+ Rounds

Cool Down

Warm-up (No Measure)

3 Rounds

50′ Waiters Walk (right)

50′ Waiters Walk (left)

100′ Double KB Front Rack Carry

Notes: Rest as needed between rounds

10/03/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 8 min

Odd: 10 Russian KB Swing + Singles w/ Remaining Time

Even: 3 Kip Swing + 1 Pull Up + 3 Kip Swing and Singles w/ Remaining Time

PERFORMANCE

FITNESS

A: Static Hold PVC Overhead Squat (Time)

Notes: Stop at :90 sec if you are still meeting all points of performance
ASSESSMENT 6

B: Handstand Push-ups (Max Reps)

ASSESSMENT 7

B: Warm-up (No Measure)

FITNESS VERSION OF ASSESSMENT 7

Max Set of “Z Press”

Notes: Choose a weight that allows you to get a minimum of 10-15 reps.

C: Metcon (AMRAP – Rounds)

PERFORMANCE

5 Rounds On the 4 min

1 Round of “Helen”

Run 400 meters

21 Swings (53/35)

12 Pull Up

Goal: Finish all intervals in under 4 min

FITNESS

5 Rounds On the 4 min

1 Round of “Helen”

Run 200 meters

15 Swings (35/26)

8 Jumping Pull Up

Cool Down

Warm-up (No Measure)

Banded Hammie Stretch

:90 sec/side

Roll/Smash Calves

:90 sec/side

10/02/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Spiderman

10 PVC Pass thru

5 Inch Worm

10 Goblet Squat

Skill Transfer Snatch x 2

PERFORMANCE

FITNESS

A: Snatch (1 Rep Max)

ASSESSMENT 4

B: Max Wallball (Max Rep)

ASSESSMENT 5

B: Warm-up (No Measure)

FITNESS VERSION OF ASSESSMENT 5

Max Rep Unbroken Wall Ball (14/10) to a 9/8′ target if needed

Notes: Choose a weight that allows you to get a minimum of 15-20 reps.

Cool Down

Warm-up (No Measure)

Couch Stretch

2 min/side

200 of each

Banded Leg Curl

Seated Calf Raise

10/01/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Row, or Jog 3 min

3 Rounds

50′ High Knees

50′ Butt Kickers

25′ Lunge + Lunge + Squat

100 meter Jog

PERFORMANCE

FITNESS

A: 5k Run (Time)

Max Effort 5k Run
ASSESSMENT 2

B: Muscle-ups (Max Reps)

ASSESSMENT 3

B: Warm-up (No Measure)

FITNESS VERSION OF ASSESSMENT 3

Max Set of Strict Pull Up (piked Ring Row if needed)

Max Set of Banded Ring Dip

Notes: Choose band tension that allows for 10-15 reps.

Cool Down

B,: 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)
,

09/30/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Way Hip Stretch x 3/side

Easy AMRAP 7 min

8 Single Leg Box Step Up/Side

10 Kneeling Shoulder Tap

40 Plyo Skier

A: Back Squat (1)

ASSESSMENT 1: 1 REP MAX

PERFORMANCE

Metcon (Time)

3 Rounds

400 meter run w/ medball (20/14)

20 Squat

20 Push Up

100 Double Under

Goal: Just get it done

FITNESS

Metcon (No Measure)

3 Rounds

200 meter Run w/ Medball (14/10)

20 Squat

15 Push Up w/ Elevated Rings

100 Singles

Goal: Just get it done

Cool Down

Monster Walks (No Measure)

Forward/Back/Side/Side

09/28/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Warm-Up Game of Choice

Dynamic Warm-Up (No Measure)

High knee pulls

High Knees

Quad Pulls

Toy Soldiers

Carioca

Shuffle

Butt Kicks

Skip for Height

Skip for Distance

Metcon

Metcon (Time)

With a Partner

Cash-In: 200m sprint relay x3 per partner

4 Rounds of:

40 Alternating Burpees

30 Pull-Ups

40 Kettlebell Swings (53/35)

30 Grasshoppers (LR=1 rep)

40 Air Squats

30 Partner Alternating Low 5 Push-Ups (15 a piece)

40 Alternating Jumping Lunges

Cash-Out: 200m sprint relay x3 per partner
All movements that are not alternating can be split however partners decide.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

FREE ROLL

09/27/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 8 min

5 Roll Over V-Sit

10 BTN Banded Press

5 Banded Kang Squat

Jog 200 meters

PERFORMANCE

Age Group Online Qualifier 19.1 (Time)

3 Rounds

15 Deadlift (225/155)

35 OHS (75/55)

90 DU

Notes: Time cap: 15 minutes

FITNESS

Metcon (No Measure)

3 Rounds

15 Deadlift (185/125)

25 OHS (55/35)

90 Singles

Notes: Time cap: 15 minutes

Accessory Work

Warm-up (No Measure)

3 Rounds on the 3 min

Row 20/17 Cal (sub 200 meter run if needed)

10 Box Jump (high)

Notes: Focus should be on explosive power on the box jump. Row at a strong pace but not a sprint.

Cool Down

Warm-up (No Measure)

1 Round Monster Walks (forward/back/side/side)

09/26/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

50′ High Knees

50′ Butt Kickers

3 Kip Swing + 1 Pull Up + 3 Kip Swing

5 Single Arm DB Press/side

50 Plyo Skier

50 Hops onto Plate

PERFORMANCE

Metcon (Time)

Run 600 meters

21 Burpee Pull Up

Run 400 meters

15 Burpee Pull Up

Run 200 meters

9 Burpee Pull Up

Goal: Sub 14 min

FITNESS

Metcon (No Measure)

Run 400 meters

15 Burpee Jumping Pull Up

Run 400 meters

12 Burpee Jumping Pull Up

Run 200 meters

9 Burpee Jumping Pull Up

Goal: Sub 14 min

Cool Down

Warm-up (No Measure)

Banded Hamstring Stretch

:90 sec/side

Lax Ball in pec

1 min/side