WOD Archives - Page 53 of 128 - Sweat Panda CrossFit

Category Archives for "WOD"

Aug 30

Saved By The Barbell

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

A: Warm-up (No Measure)

200m Jog

15 Air Squats

10 Lateral Lunges

20 PVC Pass Throughs

10 Burpees

15 Ab Mat Sit Ups

B: Warm-up (No Measure)

Burgener Clean Warmup

Deadlift Positions

Metcon

Metcon (AMRAP – Reps)

3 rounds for max reps of:

1 minute of burpees


1 minute of wall-ball shots

1 minute of deadlifts


1 minute of med-ball sit-ups


1 minute of hang power cleans


Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans


Women: 14-lb. ball, 75-lb. deadlifts and cleans

Cool Down

Warm-up (No Measure)

THE WALK AROUND

Seated Forward Stretch

2 Minutes

Aug 29

08/30/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds Rowling

Try to stop right on 100 meters. If you are over or under do that many reps of air squats (don’t do more than 10)

3 Rounds

3 Kip Swing + 1 Pull Up + 3 Kp Swing

10 Bootstrapper

10 Banded Press

PERFORMANCE

FITNESS

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Metcon (No Measure)

“Jackie”

Row 750 meters

35 Thruster (45)

20 Piked Ring Rows

Accessory Work

Warm-up (No Measure)

Accumulate the following

50 Pikes on Rower Seat

50 Rower Walk Out

Cool Down

Warm-up (No Measure)

Banded Lat Stretch

1 min/side

Aug 28

08/29/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 7 min

:45 sec Jump Rope

5 Jumping Pull Up on Rope

5 Muscle Clean + Press

5 Roll Over V-Sit

Burgener Clean x2

Jerk Warm-Up

PERFORMANCE

Metcon (Time)

For Quality

400m Medball Run (20/14)

10 Rope Climb

5 Clean and Jerk (225/155 OR 80% of your best)

10 Strict Deficit HSPU (4″/2″)

400m Medball Run (20/14)

Goal: Just get it done.

FITNESS

Metcon (No Measure)

For Quality

200 meter Medball Run (14/10)

10 Lay to Stand on Rope

5 Clean and Jerk (155/105 OR 80% of your best)

15 Z Press (25’s/15’s)

200 meter Medball Run (14/10)

Cool Down

Warm-up (No Measure)

Roll/Smash Upper Back

2 min

Roll/Smash IT Bands

:90 sec/side

Aug 27

08/28/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 PVC Pass Thru

10 Band Pull Apart

10 Snatch Grip Deadlift

10 Laying Hammie/side

Burgener Snatch x 2

Strength

Snatch Wave

Snatch Wave:

3 Rounds

1 Rep OTM x 5 min

start at 75% of your 1 rm snatch and increase 10 lbs each min. Reset to 75% at the start of each round
Fitness: Use a weights that allow you to work form and mechanics. Add weight to the bar each min if possible. Start at the same load each Round.

Accessory Work

Metcon (Calories)

Row Sprints

3 x 1 min max effort Cal

Notes: Rest 2 min between efforts
Score is the round with the fewest calories rowed.

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)

Aug 26

08/27/2019

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

10 Banded KB Swing

5 Pike Compression

10 Cal Row

5 Lunge with Twist/side

PERFORMANCE

Metcon (AMRAP – Rounds)

EMOM 12 min

Min 1: 20 Push Up

Min 2: 15 Burpees with/ Dumbbells (no push up) (50’s/30’s)

Min 3: 10 DB Hang Squat Clean (50’s/30″s)

FITNESS

Metcon (No Measure)

EMOM 12 min

Min 1: 15 Push Up from Knees

Min 2: 10 Burpees with/ Dumbbells (no push up) (30’s/20’s)

Min 3: 10 DB Hang Squat Clean (30’s/20’s)

Accessory Work

Warm-up (No Measure)

50 Toes to Bar

Every time you break do 3 wall walks

Cool Down

Warm-up (No Measure)

Barbell Good Morning

3 x 20

Notes: Light Recovery Weight

Pigeon Stretch

:90 sec/side

Aug 25

08/26/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

A: Warm-up (No Measure)

Row or Run 3 Minutes

B: Dynamic Warm-Up (No Measure)

High knee pulls

High Knees

Quad Pulls

Toy Soldiers

Carioca

Shuffle

Butt Kicks

Skip for Height

Skip for Distance

PERFORMANCE

Metcon (Time)

Flow Workout for Recovery

Run 1 mile

100 Double Under

10 Single Arm DB Thruster (right) (50/30)

10 Single Arm DB Thruster (left) (50/30)

Run 800 meters

80 Double Under

8 Turkish Get Up (right) (35/20)

8 Turkish Get Up (left) (35/20)

Run 400 meters

40 Double Under

4 Strict Ring Muscle Up

4 Wall Walk

Goal: Sub 25 min

FITNESS

Metcon (No Measure)

Run 800 meters

100 Singles

10 Single Arm DB Thruster (right) (30/20)

10 Single Arm DB Thruster (left) (30/20)

Run 600 meters

80 Singles

8 Turkish Get Up (right) (20/10)

8 Turkish Get UP (left) (20/10)

Run 400 meters

40 Singles

4 Low Ring Transition + 4 Jumping Ring Dip w/ :2 sec static hold at top of dip

4 Wall Walk

Cool Down

Warm-up (No Measure)

Couch Stretch

2 min/side

Lax Ball in Pec

:90 sec/side

Aug 23

08/24/2019

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)

800 meter Run

Then, 20 Rounds of:

11 Toes-to-Bars

20 Air Squats

16 Kettlebell Swings (1.5/1 pood)

One partner works while the other rests. Break up the work between partners as needed.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

FREE ROLL

Aug 22

08/23/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

50′ High Knees

50′ Butt Kickers

50′ Skip Forward

50′ Skip Backwards

10 PVC Pass Thru

5 PVC Overhead Squat

5 Sotts Press

PERFORMANCE

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#

FITNESS

Metcon (No Measure)

“Nancy”

5 Rounds

Run 400 meters

10 OHS (75/55)

Goal: Sub 16 min

Cool Down

Warm-up (No Measure)

Seated Band Leg Curl

200 reps

Seated Calf Raise

200 reps

Aug 21

08/22/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 8 min

:45 sec Jump Rope

10 Kneeling Shoulder Tap

5 Pike Compression

:5 sec Ring Support Hold

5 sec Ring Dip Hold

PERFORMANCE

Metcon (Time)

4 Rounds

50′ Handstand Walk

20 Toes To Rings

10 Strict Ring Dip

5 Box Jump (30/24)

Goal: Sub 16 min

FITNESS

Metcon (No Measure)

4 Rounds

50′ Bear Crawl

15 Hanging Knee Raise

10 Jumping Ring Dip

5 Box Jump (24/20)

Goal: Sub 16 min

Accessory Work

Warm-up (No Measure)

Barbell Hack Squat 3 x 10

Seated DB Strict Press 3 x 10

Notes: Superset Movement if you like.

Cool Down

Warm-up (No Measure)

Roll/Smash Upper Back

2 min

Lax Ball in Pec

:90 sec/side

Aug 20

08/21/2019

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

3 Inchworm w/ push up

3 Kip Swing + 1 Pull Up + 3 Kip Swing

12 Air Squat

Row 150 meters

PERFORMANCE

Metcon (AMRAP – Rounds)

EMOM 20 Minutes:

6 burpees

4 Chest to bar pull-ups

1 Squat clean + 1 front squat (185/135)

Notes: Adjust weight and reps as needed

FITNESS

Metcon (AMRAP – Rounds)

EMOM 15 Minutes:

6 Push Up

4 Jumping Chest to bar pull-ups

1 Squat clean + 1 front squat (135/95)

Notes: Adjust weight and reps as needed

Cool Down

Warm-up (No Measure)

Pigeon Stretch

:90 sec/side

Roll/Smash Lats

:90 sec/side

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