WOD Archives - Page 51 of 128 - Sweat Panda CrossFit

Category Archives for "WOD"

Sep 24

09/25/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

:40 sec Row

5 Single Leg Deadlift/side

5 Hang Muscle Clean

5 Pike Compression

PERFORMANCE

Metcon (AMRAP – Rounds)

EMOM 21 min

Min 1: 17/15 Cal Row

Min 2: 12 T2B

Min 3: 10 Power Clean (135/95)

FITNESS

Metcon (No Measure)

EMOM 21 min

Min 1: 13/10 Cal Row

Min 2: 10 Hanging Knee Rasie

Min 3: 8 Power Clean (95/65)

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)

Sep 23

09/24/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy Row, or Jog 3 min

Easy AMRAP 5 min

5 Bootstrapper

10 Lateral Lunge

10 Banded Press

5 Jumping Pull Up on Rope

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

AMRAP 5 min x 2

7 Double KB Thruster (53’s/35’s)

2 Rope Climb

Notes: Rest 2 min between each 5 min AMRAP

FITNESS

Metcon (No Measure)

AMRAP 5 min x 2

7 Double DB Thruster (35’/25’s)

11 Jumping Pull Up

Notes: Rest 2 min between each 5 min AMRAP

Accessory Work

Jump Rope (Time)

10 Minute Jump Rope Challenge!

Cool Down

Warm-up (No Measure)

Couch Stretch

2 min/side

Roll/Smash Upper Back

2 min

Sep 22

09/23/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

3 Windmill + Press/side

15 Band Pull Apart

3 Inchworm

Strength

Push Press (7-3-5-2-3-1)

Fitness:

Push Press

5-5-5-3-3-3

Accessory Work

Warm-up (No Measure)

Superset the following:

Single Arm DB Row 3 x 10

Single Arm Landmine Press 3 x 10/side

Cool Down

Warm-up (No Measure)

Roll/Smash Calves

3 min total

Banded Shoulder Stretch

1 min/side

Sep 20

09/21/2019

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)

Part 1

Athlete 1 completes 30-20-10 reps of:

Alternating DB Snatches (50/35 lb)

Wall Ball Shots (20/14 lb, 10/9 ft)

200m Run

Part 2

Athlete 2 completes:

60 Alternating DB Snatches (50/35 lb)

60 Wall Ball Shots (20/14 lb, 10/9 ft)

200m Run
On 3-2-1-Go! Athlete 1 will begin a 30-20-10 of alternating DB snatches and wall balls. Athlete 2 gets to cheer on athlete 1 during all of the 30-20-10 rounds. Once athlete 1 completes 30-20-10 and runs the 200m, athletes must tag hands. Then athlete 2 will begin 60 hang power snatches followed by 60 wall ball reps. Athlete 1 then gets to cheer on athlete 2 during all of the 60 snatches, 60 wall balls and the run.

Even though both athletes will perform 60 reps the work challenge is different. Teams will have to decide who is going to do the 30-20-10 and who is going to do the 60 reps straight.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

FREE ROLL

Sep 19

09/20/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

50′ High Knees

50′ Butt Kickers

10 Goblet Squat

10 Muscle Clean + Press (empty bar)

5 Kip Swing + 3 Pull Up

:15 sec Handstand Hold

Burgener Clean x 2

PERFORMANCE

Icon 2 (Time)

Run 1.5 mile

120 Double Unders

100 Air Squat

80 C2B

60 AbMat

40 Clean and Jerk (115/75)

20 Strict HSPU (deficit 4.5/3)

Goal: Sub 40 min

FITNESS

Metcon (No Measure)

Run 1 mile

100 Single Unders

70 Air Squat

50 Jumping Pull UP

35 Abmat Sit Up

25 Clean and Jerk (75/55)

20 Z Press

Goal: Sub 40 min

Cool Down

Warm-up (No Measure)

Roll/Smash IT Bands and Calves

Total of 5 min

Sep 18

09/19/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Pulls on the Rower for max Calories

8 Hanging Hip Touch

2 Wall Walk

PERFORMANCE

Metcon (AMRAP – Rounds)

EMOM 12 min

Min 1: 21/17 Cal Row

Min 2: 3 Rope Climb (15′)
Run 200m if no rowers

FITNESS

Metcon (No Measure)

EMOM 12 min

Min 1: 15/13Cal Row

Min 2: 2 Lay to Stand Climb + 5 Jumping Pull Up on Rope

Accessory Work

Warm-up (No Measure)

Single Leg DB Deadlift 3 x 10/side

Single Arm DB Bench Press w/ other in static hold 3 x 10

Notes: Superset Movements if you like.

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)

Sep 17

09/18/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

25 Band Good Morning

10 Wall Ball (light) to 12′ Target

5 Roll Over V Sit

Burgener Clean x 2

Strength

Hang Power Clean + Hang Squat Clean (1-1-1-1-1)

Fitness 3-3-3-3-3 with lighter load

Accessory Work

Warm-up (No Measure)

3 Rounds

50′ Handstand Walk or 1 min Practice

10 Barbell Good Morning

Notes: Rest as needed between rounds.

Cool Down

Warm-up (No Measure)

Banded Hamstring Stretch

2 min/side

Roll/Smash Quads

:90 sec – 2 min/side

Sep 16

09/17/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Row, or Jog

5 min

Easy AMRAP 5 min

3 Low Ring Transition

3 Jumping Ring Dip

10 Reverse Grip Press

3 Windmill/side

PERFORMANCE

Metcon (Time)

3 Rounds

20/17 Cal Row

10 Push Jerk (155/105)

5 Ring Muscle Up

Goal: Sub 9 min

(Sub 400m Run if no Rowers)

FITNESS

Metcon (No Measure)

3 Rounds

15/13 Cal Row

10 Push Jerk (105/75)

5 Banded Low Ring Transition + Ring Dip

Goal: Sub 11 min

Accessory Work

Metcon (Time)

15 Minute Jump Rope Challenge

Cool Down

Warm-up (No Measure)

Lax Ball in Pec

:90 sec/side

Roll/Smash Upper Back and Lats

2 min

Sep 15

09/16/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 PVC Pass Thru

5 Pike Compression

10 BTN PVC Press

10 Banded Lat Push Down

10 Cal Row

Skill Transfer Snatch x 2

PERFORMANCE

Metcon (Time)

Chipper

30 Overhead Squat (75/55)

30 T2B

30 Hang Squat Snatch (75/55)

30 Cal Row

30 Squat Snatch (75/55)

30 Bar Facing Burpee

Goal: Sub 15 min

FITNESS

Metcon (No Measure)

20 Overhead Squat (75/55)

20 Hanging Knee Raise

20 Hang Squat Snatch (75/55)

20 Cal Row

20 Squat Snatch (75/55)

20 Bar Facing Burpee

Goal: Sub 15 min

Cool Down

Warm-up (No Measure)

Seated Band Leg Curl

200 reps

Seated Calf Raise

200 reps

Sep 13

09/14/2019

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:

80 Wall Balls(20/14)

30 Burpee Box Vault Overs (24/20)*

80 Sit Ups

30 Burpee Box Vault Overs (24/20)

80 Sit Ups

30 Burpee Box Vault Overs (24/20)

80 Wall Balls(20/14)

* Use your hands to vault sideways over the Box *

Cool Down

Warm-up (No Measure)

THE WALK AROUND

FREE ROLL

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