WOD Archives - Page 54 of 128 - Sweat Panda CrossFit

Category Archives for "WOD"

Aug 19

08/20/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Rope, Row, or Jog 3 min

3 Rounds

50 Plyo Skier

10 Laying Hammie/side

10 Boot Strapper

3 Windmill/side

PERFORMANCE

Metcon (Time)

3 Rounds

10 Altenerating DB Snatch (50/35)

50′ Suitcase DB Walking Lunge (right) (50/35)

10 Alternating DB Snatch

50′ Suitcase DB Walking Lunge (left)

10 Alternating DB Snatch

50 Double Unders

Goal: Sub 15 min

FITNESS

Metcon (No Measure)

3 Rounds

10 Alternating DB Snatch (35/20)

50′ Suitcase DB Walking Lunge (right) (35/20)

10 Alternating DB Snatch

50′ Suitcase DB Walking Lunge (left)

10 Alternating DB Snatch

1 min Double Under Practice OR 50 Singles

Goal: Sub 15 min

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 18

08/19/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy EMOM 9 min

Min 1: 10 Banded Press + 5 Goblet Squat

Min 2: 10 Russian Swing + 5 Inch Worm

Min 3: :50 sec Row (increasing pace each round)

PERFORMANCE

A: Metcon (AMRAP – Reps)

Max Reps in 2 min

Double KB clean from the floor

B: Metcon (No Measure)

KB Front Rack Carry

3 x 100′ (70’s/53’s)

C: Metcon (Time)

Mixed Carries

3 Sets

50′ Suitcase Carry (right) Front Rack Carry (left)

50′ Suitcase Carry (left) Front Rack Carry (right)

Notes: Rest :90 sec between sets.

D: Metcon (No Measure)

Single KB Side to Side Monster Walks (2x Each Direction)

Accessory Work

Metcon (Time)

Jump Rope 10 minutes straight without breaking

Cool Down

Warm-up (No Measure)

Roll/Smash Calves

:90 sec/side

Couch Stretch

2 min/side

Aug 15

08/16/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Bootstrapper

10 Reverse Grip Press

10 Hip Extension

10 Cal Row

Burgener Clean x 2

PERFORMANCE

CrossFit Games Open 11.3 (AMRAP – Rounds and Reps)

5-Minute AMRAP of:
Squat Clean, 165# / 110#
Jerk, 165# / 110#

FITNESS

Metcon (No Measure)

AMRAP 5 min

Squat Clean and Jerk (115/75)

Accessory Work

Warm-up (No Measure)

DB Box Step Up 3 x 10/leg

DB Hammer Curl 3 x 10/arm

Close Grip Banded Push Up 3 x 10

Notes: Superset exercises 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)

Aug 14

08/15/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Roll/Smash Upper Back and Lats

2 min

2 Rounds

10 Banded Press

10 Band Front Raise

10 BTN Banded Press

10 Russian Swings

Strength

A: Push Press (7-5-3-3-1)

B: Single Arm Dumbell Press (10-10-10)

Accessory Work

Warm-up (No Measure)

1000m Row

800m Run

Cool Down

Warm-up (No Measure)

Banded Shoulder Stretch

1 min/side

Plank

Accumulate 3 min

Aug 13

08/14/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

1 Round

10 Banded KB Swing

50 Singles

Jog 100 meters

10 Lunge with Twist

50 Singles

Jog 100 meters

10 Reverse Lunge w/ light KB or DB

50 Singles

Jog 100 meters

PERFORMANCE

Metcon (Time)

4 Rounds

50′ Double KB Front Rack Walking Lunge (53’s/35’s)

50 Double Under

20/17 Cal Row

Goal: Sub 4 min/round

Notes: Rest 2 min between rounds
Sub 200m Run if necessary

FITNESS

Metcon (No Measure)

4 Rounds

50′ Single KB Front Rack Walking Lunge (53/35)

:60 Sec DU practice or 50 double taps

15/13 Cal Row

Cool Down

Warm-up (No Measure)

Banded Monster Walks: forward/back/side/side

Warm-up (No Measure)

Banded Monster Walks: forward/back/side/side

Aug 12

08/13/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 7 min

10 Spiderman

5 Inchworm w/ push up

:10 sec Static Handstad Hold

5 Windmill/side

50 Plyo Skier

PERFORMANCE

Metcon (Time)

Chipper!

10 Deadlift (315/225)

20 HSPU

30 Bar Facing Burpee

40 Box Jump (24/20)

50 Alternating DB Snatch (50/35)

40 Box Jump (24/20)

30 Burpee over Bar

20 HSPU

10 Deadlift (315/225)

Goal: Sub 22 min

FITNESS

Metcon (No Measure)

10 Deadlift (225/155)

15 Z Press

20 Bar Facing Burpee

30 Box Jump (20/16)

40 Alternating DB Snatch (35/20)

30 Box Jump (20/16)

20 Burpee over Bar

15 Z Press

10 Deadlift (225/155)

Cool Down

Warm-up (No Measure)

Banded Hammie Stretch

:90 sec/side

Roll/Smash Upper Back

2 min

Aug 11

08/12/2019

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 Single Leg Box Step Up (alternating)

5 Shoulder Activation, 5 Kips

10 Goblet Squat

10 Cal Row

PERFORMANCE

Metcon (AMRAP – Rounds)

EMOM 10 min

Min 1: 20 Wall Ball (20/14)

Min 2: 15 CTB Pull Up

FITNESS

Metcon (No Measure)

EMOM 10 min

Min 1: 12 Wall Ball (20/14)

Min 2: 12 Jumping CTB Pull Up

Accessory Work

Warm-up (No Measure)

3 Rounds

15 Hip Extension (add weight if needed)

:30 sec Static Hold at Top of Hip Extension

Cool Down

Warm-up (No Measure)

Couch Stretch

2 min/side

Roll/Smash Lats

:90 sec/side

Aug 09

08/10/19

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)

AMRAP in 30 minutes (with a Partner)

30 Double-Unders

15 Pull-Ups

15 Push-Ups

100 meter Sprint

Partners alternate rounds

Cool Down

Warm-up (No Measure)

THE WALK AROUND

Roll out Quads and Calf

Aug 08

08/09/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Way Hip Stretch x 3/side

Tabata Mash (8 rounds of :20 sec of work and :10 sec of rest. Alternate movements each interval)

Lunge Right, Lunge Left, Squat, Push Press (use empty bar or light dumbbells)

PERFORMANCE

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

FITNESS

Metcon (No Measure)

OTM x 10 min

10 Wall Ball (14/10)

Accessory Work

Warm-up (No Measure)

Steady Run for 20 Minutes

Cool Down

Warm-up (No Measure)

Couch Stretch

2 min/side

Aug 07

08/08/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

Jog 200 meters

10 Kneeling Shoulder Tap

5 Hang Muscle Snatch

10 Single Leg Deadlift/side

5 BTN Snatch Grip Push Press

Burgener Snatch x 2

PERFORMANCE

Metcon (Time)

5 Rounds

3 Power Snatch (155/105)

9 Bar Facing Burpee

15/13 Cal Row

Goal: Sub 13 min
Sub 200m Run for Row if you’re waiting on a rower.

FITNESS

Metcon (No Measure)

5 Rounds

3 Power Snatch (105/75)

9 Bar Facing Burpee

12/10 Cal Row

Cool Down

Warm-up (No Measure)

Pec Stretch

:90 sec

Roll/Smash Lats and Low Back

2-4 min

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