Category Archives for "WOD"

08/07/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Row, Run or Rope for 5 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 (AMRAP – Rounds and Reps)

AMRAP 20 min

Run 400 meters

25 Squat

15 Box Jump (24/20)

10 CTB Pull Up

Goal: 4+ Rounds

FITNESS

Metcon (No Measure)

AMRAP 20 min

Run 400 meters

20 Squat

10 Box Jump or Box Step Up (20/16)

10 Jumping CTB Pull Up

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)

08/06/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Deep Squat Hold

2 min

3 Rounds

10 Laying Hammie/side

10 Laying Leg Crossover

10 Band Good Morning

10 Lateral Lunge

Strength

A: Sumo Deadlift (3-3-3-3-3)

Fitness Version

Sumo Deadlift

5-5-5-5-5

Accessory Work

Warm-up (No Measure)

4 Rounds

100′ heavy double KB Front Rack Carry

15 T2B

Cool Down

Warm-up (No Measure)

Pidgeon Stretch

:90 sec/side

Roll/Smash Upper Back

2 min

08/05/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 8 min

10 Reverse Lunge with Twist

5 Windmill/side

10 Goblet Squat

5 Low Ring Transition

10 Cal Row

PERFORMANCE

Metcon (AMRAP – Rounds)

EMOM 10 min

Min 1: 10 Clusters (95/65)

Min 2: 5 Ring Muscle Up

FITNESS

Metcon (No Measure)

EMOM 10 min

Min 1: 8 Clusters (65/45)

Min 2: 4 Low Ring Transition + Jumping Ring Dip

Accessory Work

Warm-up (No Measure)

Reverse Tabata L-Sit in Rings

Notes: 8 Rounds of :10 sec of work and :20 sec of rest.

Cool Down

Warm-up (No Measure)

Seated Band Leg Curl

200 reps

Seated Calf Raise

200 reps

SATURDAY TEAM WOD

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)

2,000 meter Run (200m increments)

70 Box Jumps

80 T2B

90 Jumping Lunges

Break it up any way you like. Only one partner may work at a time. While one partner is working, the other is holding a plank. If the partner holding a plank drops out, partners switch places. No plank on the running buy in.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

Roll out Quads and Calf

08/02/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 6 min

Min 1: 5 KB Swings + 5 Goblet Squat + 5 Push Up

Min 2: :50 sec Rope or Row

PERFORMANCE

Elizabeth (Time)

21-15-9

Clean, 135# / 95#

Ring Dips

FITNESS

Metcon (No Measure)

“Elizabeth”

21-15-9

Squat Clean (95/65)

15-12-9

Banded Ring Dip

Goal: Sub 10 min

Accessory Work

2 Mile Run (Time)

Cool Down

Warm-up (No Measure)

Pigeon Stretch

:90 sec-2 min/side

Pec Stretch

2 min

08/01/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Dynamic Warm-Up (No Measure)

High knee pulls

High Knees

Quad Pulls

Toy Soldiers

Carioca

Shuffle

Butt Kicks

Skip for Height

Skip for Distance

Warm-up (No Measure)

Burgener Warmup x 2

Split Jerk PVC Warm Up

Strength

Hang Power Clean + 2 Split Jerk (1-1-1-1-1-1-1)

Scaled Version:

Hang Power Clean + Split Jerk

3-3-3-3-3

Accessory Work

Warm-up (No Measure)

200 meter Farmers Carry

Athlete chooses the weight

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)

07/31/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Toy Soldier

5 Strict Pull Up

25′ Duck Walk

8 Shoulder Taps

PERFORMANCE

Rankel (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

6 Deadlifts, 225#

7 Burpee Pull-ups

10 Kettlebell Swings, 70#

200m Run
In honor of U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, was killed on June 7, 2010
To learn more about Rankel click here

FITNESS

Metcon (No Measure)

AMRAP 20 min

6 Deadlift (155/105)

7 Burpee Jumping pull-ups

10 Kettlebell swings (53/35)

Run 200 meters

Cool Down

Warm-up (No Measure)

Roll/Smash Quads and IT Bands

2 min/side

Banded Shoulder Stretch

:90 sec/side

07/30/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Way Hip Stretch x 3/side

2 Rounds

5 Single Arm Swing/side

5 Single Arm KB Clean/side

5 Single Arm KB Front Squat/side

5 Single Arm KB Push Press/side

Jog 200 meters

PERFORMANCE

Metcon (Time)

2 Rounds

400 meter Run

15 Thrusters (115/75)

400 meter Run

15 OHS (115/75)

Goal: Sub 15 min

FITNESS

Metcon (No Measure)

2 Rounds

400 meter Run

12 Thrusters (95/65)

400 meter Run

12 OHS (95/65)

Goal: Sub 16 min

Cool Down

Warm-up (No Measure)

Couch Stretch

2 min/side

07/29/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 8 min

:45 sec Row

10 Banded Russian KB Swings

5 Inch Worm w/ Push Up

50′ High Knees

50′ Butt Kickers

PERFORMANCE

Metcon (AMRAP – Rounds)

EMOM 15 min

Min 1: 18/15 Cal Row

Min 2: 13 Swings (70/53)

Min 3: 8 Burpee Box Jump Over (24/20)

Goal: Completion

FITNESS

Metcon (No Measure)

EMOM 15 min

Min 1: 13/10 Cal Row

Min 2: 10 Swings (53/35)

Min 3: 6 Burpee Box Jump Over (20/16)

Goal: Completion

Cool Down

Warm-up (No Measure)

Roll/Smash IT Bands and Hammies

2 min each

Roll/Smash Upper Back

2 min

SATURDAY TEAM WOD

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

30 Pull-Ups

50 Wall Ball Shots

50 Sit-Ups

100 Kettlebell Swings

Perform 10 burpees each every two minutes

Each partner does not have to complete the same number of reps; break up the reps any way you want. One partner working at a time. Every 2 minutes, on the minute, stop and complete 10 burpees total.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

FREE ROLL