Category Archives for "WOD"

09/13/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

3 Way Hip Stretch/side

10 Straight Arm Banded Pull Down

10 Box Step Up + Squat on top of box

10 Kneeling Shoulder Tap

PERFORMANCE

Barbara (Time)

Five Rounds for time:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
*3-minute rest after each round*

FITNESS

Metcon (No Measure)

Fitness “Barbara”

5 Rounds

10 Pull Up

15 Push Up

20 Sit Up

25 Squat

Goal: Sub 6 min/round

Notes: Rest 3 min between each round

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)

09/12/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

10-7-5 (with an empty barbell)

Deadlift

Hang Muscle Clean

Front Squat

Push Press

Jerk Drop

Strength

Clean and Jerk (3-3-2-2-1-1-1)

PERFORMANCE:

3-3-3-3-3

Notes: Drop bar after each rep to focus on mechanics in the pull off the floor.

Cool Down

Warm-up (No Measure)

Banded Plank

4 x :45 sec

Notes: Rest the same as you work

09/11/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Inchworm w/ Push Up

10 Banded Press

10 Laying Hammie/side

5 Hang Muscle Clean

PERFORMANCE

Metcon (AMRAP – Rounds)

EMOM

9 Rounds on the 2 min

Run 110 meters

1 Round D.T. (115/75)

Notes: D.T. is 12 Deadlift/9 Hang Power Clean/6 Push Jerk

FITNESS

Metcon (No Measure)

6 Rounds on the 2 min

Run 110 meters

1 Round D.T. (65/55)

Cool Down

Warm-up (No Measure)

Banded Hamstring Stretch

:90 sec/side

Pec Stretch

:90 sec

09/10/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 6 min

5 Windmill/side

5 Kang Squat w/ mini band or empty barbell

50 Singles

5 Bootstrapper

15 Band Pull Apart

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 min

9 Devil Press (50’s/35’s)

18 Wall Ball (20/14)

45 Double Under

Goal: 4+ Rounds

FITNESS

Metcon (No Measure)

AMRAP 9 min

9 Devil Press (35’s/20’s)

18 Wall Ball (14/10)

:45 sec DU Practice

Goal: 4+ Rounds

Accessory Work

Warm-up (No Measure)

For Quality

12-9-6-3

T2B

Notes: 50′ Double OH KB or DB Carry after each set (53’s/35’s)

Cool Down

Warm-up (No Measure)

Couch Stretch 2 min/side

Roll/Smash Upper Back and Calves

2 min each

Warm-up (No Measure)

Couch Stretch 2 min/side

Roll/Smash Upper Back and Calves

2 min each

09/09/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

50 Plyo Skier

5 Single Arm KB Front Rack Squat (right)

5 Single Arm KB Front Rack Squat (left)

10 Cal Row (increase speed each round)

PERFORMANCE

Metcon (Time)

For Time:

50 Box Jump Over (24/20)

50 Front Squat (155/105)

50 Cal Row

Goal: Sub 15 min

FITNESS

Metcon (No Measure)

For Time:

35 Box Jump Over (24/20)

35 Front Squat (135/95)

35 Cal Row

Goal: Sub 15 min

Accessory Work

Jump Rope (Time)

10 Minute Jump Rope Challenge!

Cool Down

Warm-up (No Measure)

Pigeon Stretch

:90 sec/side

Banded Shoulder Stretch

1 min/side

09/07/2019

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)

800m Partner Run

88 Pull Ups

88 Toes To Bar

200m Relay x 4 (2 per partner)

Share the work however you like.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

FREE ROLL

09/06/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 6 min

50 Plyo Skier

50′ High Knees

50′ Butt Kickers

50 Singles

50′ Side Shuffle (left)

50′ Side Shuffle (right)

PERFORMANCE

Metcon (Distance)

Run or Row 30 min for Distance

FITNESS

Metcon (No Measure)

Same

Cool Down

Warm-up (No Measure)

Roll/Smash Calves

:90 sec/side

Banded Lat Stretch

1 min/side

09/05/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Inch Worm

5 Pike Compression

10 Straight Arm Band Pull Down

5 Bootstrapper

5 Sotts Press

PERFORMANCE

Ringer 1 (Time)

Ringer 1

30-20-10 reps of:

Cal Row

Toes-to-Ring

Time cap: 7/6 minutes

Ringer 2 (Time)

Ringer 2

15-10-5 reps for time of:

Burpees

Overhead squats (135/95)

Time cap: 5 minutes
Ringer 1 and Ringer 2 are separately scored events. Ringer 2 will begin 1 minute after the time cap for Ringer 1

FITNESS

Metcon (No Measure)

Ringer 1

20-15-10 reps of:

Cal Row

Hanging Knee Raise on Rings

Time cap: 7 minutes

Ringer 2

12-9-6 reps for time of:

Burpees

Overhead squats (95/65)

Time cap: 5 minutes

Accessory Work

Warm-up (No Measure)

Kneeling Jump Up 5 x 5

Plyo Push Up 5 x 5

Notes: Superset Movements if you like.

Cool Down

Warm-up (No Measure)

Banded Hamstring Stretch

:90 sec/side

Pigeon Stretch

:90 sec/side

09/04/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Way Hip Stretch x 3/side

3 Rounds

5 Kang Squat

5 Roll Over V Sit

25′ Duck Walk

Strength

A: Back Squat (3-3-3)

B: Front Squat (3-3-3)

Accessory Work

Warm-up (No Measure)

3 Rounds

15/13 Cal Row

50′ Handstand Walk or :30 sec Static Hold

Notes: Rest 1 min between rounds.

Cool Down

Warm-up (No Measure)

Roll/Smash Quads

2 min

Seated Banded Leg Curl

Accumulate 100 reps

Warm-up (No Measure)

Roll/Smash Quads

2 min

Seated Banded Leg Curl

Accumulate 100 reps

09/03/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

:45 sec Row

10 Laying Hammie/side

10 Spiderman

5 Crossbody Single Leg KB Deadlift/side

PERFORMANCE

Metcon (AMRAP – Rounds)

EMOM 15 min

Min 1: 60 Double Under

Min 2: 20 Medball Clean (20/14)

Min 3: 10 Deadlift (225/155)

FITNESS

Metcon (No Measure)

EMOM 15 min

Min 1: 60 Singles (30 attempts)

Min 2: 12 Medball Clean (14/20)

Min 3: 10 Deadlift (155/105)

Accessory Work

Warm-up (No Measure)

Accessory + Jump Rope Challenge!!

5 min Jumping Rope, then…

3 Rounds NOT for time

10 Barbell Good Morning

10 Banded Abmat Sit Up

Cool Down

Warm-up (No Measure)

Roll/Smash IT Bands

:90 sec/side