Category Archives for "WOD"

07/26/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy EMOM 6 min

Min 1: 50′ Waiters Walk (right) and 50′ Waiters Walk (left)

Min 2: 10 Goblet Squat – 5 Muscle Clean – 5 Strict Press

Burgener Clean x2

PERFORMANCE

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20# /14#

3 Handstand Push-ups

1 Power Clean, 225#/ 155#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here

FITNESS

Metcon (No Measure)

“Holleyman”

20 Rounds

5 Wall ball shots (14/10)

3 DB Strict Press (30’s/20’s)

1 Power Clean (155/105)

Notes: Compare to previous score or establish one for the future.

Cool Down

Warm-up (No Measure)

Seated Band Leg Curl

200 reps

Warm-up (No Measure)

Seated Band Leg Curl

200 reps

07/25/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Deep Squat Hold

2 min

Easy AMRAP 5 min

50 Singles

10 Band Good Morning

8 Banded Press

6 Squat w/ Band on Shoulders

4 Band OHS

2 Sotts Press w/ band

PERFORMANCE

Metcon (Time)

3 Rounds

800m Run

10 OHS w/ empty bar

15 Good morning w/ empty bar

10 Push press w/ empty bar

15 Good morning w/ empty bar

10 T2B

50′ Bear crawl

Notes: Casual pace!

FITNESS

Metcon (No Measure)

3 Rounds

600m Run

10 OHS w/ empty bar

15 Good morning w/ empty bar

10 Push press w/ empty bar

15 Good morning w/ empty bar

10 Abmat Sit Up

25′ Bear crawl

Notes: Casual pace!

Accessory Work

Warm-up (No Measure)

2 min Hang from a pull up bar

Goal: Don’t exceed 6 Drops

Notes: Each time you drop complete 10 Burpees

Cool Down

Warm-up (No Measure)

Pigeon Stretch

:90 sec/side

Roll/Smash Hip Flexors

2 min

07/24/2019

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 Kneeling Shoulder Tap

5 Single Leg Box Step Up/side

10 Jumping Ring Dip

5 Single Arm KB or DB Thruster/side

PERFORMANCE

Rahoi (AMRAP – Rounds and Reps)

12-Minute AMRAP of:

12 Box Jumps, 24″

6 Thrusters, 95#

6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here
24″/20″

95/65

Goal: 6+ Rounds

FITNESS

Metcon (No Measure)

Rahoi”

AMRAP 12 Minutes

12 Box Step Up (24″/20″)

6 Thruster (65/45)

6 Bar Facing Burpees

Goal: 6+ Rounds

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)

07/23/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

:45 sec Row

10 Spiderman

5 Roll Over V-Sit

5 Kang Squat

Strength

A: Back Squat (2-2-2-2-2)

Warm-up (No Measure)

B. Broad Jump 3×50′

C. Clapping Push Up 3×10

D. Medball Floor Press Throw 2×15

Cool Down

Warm-up (No Measure)

Barbell Good Mornings

3 x 20

Notes: use light weight for recovery

Banded Hammie Stretch

2 min/side

07/22/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy Row or Run

3 min

10 Spiderman

5 Roll Over V-Sit

10 Reverse Lunge with Twist

5 Reverse Grip Press w/ :3 sec pause at top

PERFORMANCE

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here
Goal: Sub 15 min

FITNESS

Metcon (No Measure)

“J.T.”

15-12-9

Z- Press

Jumping/Banded Ring Dip

Assisted Push Ups

Goal: Sub 15 min

Accessory Work

Flight Simulator (Time)

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5

Unbroken Double Under
Goal: Time Cap 15 min

Notes: You must stop after each set and restart. If you trip or break start back at the beginning of that set.

Cool Down

Warm-up (No Measure)

Roll/Smash Calves

2 min/side

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 (AMRAP – Reps)

25 Min AMRAP

150 Wallballs (20/14)

150 Abmat Sit-Ups

150 Push-Ups

100 KB Swings (53/35)

1 Partner Works while the other runs 400m

Cool Down

Warm-up (No Measure)

THE WALK AROUND

FREE ROLL

07/19/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 6 min

Min 1: 3 Windmill/side + Singles w/ remaining time in min

Min 2: 10 Band Good Morning + 10 BTN Banded Snatch Grip Press

Skill Transfer Snatchx 2

PERFORMANCE

Metcon (Time)

5 Rounds

7 Power Snatch (115/85)

14 Bar Facing Burpee

Goal: Sub 12 min

FITNESS

Metcon (No Measure)

5 Rounds

7 Power Snatch (75/55)

11 Bar Facing Burpee

Goal: Sub 12 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)

07/18/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 7 min

:40 sec of Single Unders

7 Single Leg DB Deadlift/side

5 Low Ring Transition

5 Jumping Ring Dip

3 Jerk Drop

PERFORMANCE

Metcon (Time)

For Time

Run 200 meters

21 Deadlift (275/185)

15 Ring Muscle Up

9 Push Jerk (185/135)

Goal: Sub 9 min

FITNESS

Metcon (No Measure)

For Time

Run 200 meters

21 Deadlift (185/125)

15 Low Ring Transition + Jumping Ring Dip

9 Push Jerk (135/95)

Goal: Sub 9 min

Accessory Work

Warm-up (No Measure)

Run or row until 10 minutes remaining in class.

Cool Down

Warm-up (No Measure)

Roll/Smash Lats and Calves

:90 sec each

Barbell Good Morning

3 x 15

Notes: Light recovery weight

07/17/2019

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 Reverse Lunge w/ Twist/side

5 Pike Compression

5 Kang Squat

PERFORMANCE

DG (AMRAP – Rounds and Reps)

10-Minute AMRAP:

8 Toes-To-Bar

8 Dumbbell Thrusters, 35#

12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
35/25

Goal: 6 Rounds

FITNESS

Metcon (No Measure)

Same with T2B Progression

Cool Down

Warm-up (No Measure)

Monster Walk 50′: forward/back/side/side

Couch Stretch

2 min/side

07/16/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy Row 3 min

2 Rounds

5 Deadlift

5 Hang Muscle Clean

5 Good Morning

5 Back Squat

5 Push Press

5 Front Squat

5 Split Jerk

Skill Transfer Snatch x 2

PERFORMANCE

A: Metcon (Weight)

OTM x 10 min

Snatch x 1

Notes: Start at a light weight and climb throughout the 10 min

B: Metcon (Weight)

OTM x 10 min

Clean & Jerk x 1

Notes: Start at a light weight and climb throughout the 10 min

FITNESS

A: Metcon (No Measure)

OTM x 10 min

Snatch x 3

Notes: Start at a light weight and climb to a moderate weight throughout the 10 min

B: Metcon (No Measure)

OTM x 10 min

Clean & Jerk x 3

Notes: Start at a light weight and climb to a moderate weight throughout the 10 min

Cool Down

Warm-up (No Measure)

Superset the Following:

Hip Extension 3 x 10-15

Hollow Rock 3 x :30 sec