Category Archives for "WOD"

07/15/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Kang Squat

10 Shoulder Taps

5 Roll Over V Sit

10 Cal Row

Burgener Snatch x 2

PERFORMANCE

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.
To learn more about Randy click here
75/55

Goal: Sub 5 Minutes

FITNESS

Metcon (No Measure)

Scaled Version “Randy”

For time:

50 Power snatches (55/35)

Goal: Sub 6 min

Accessory Work

Warm-up (No Measure)

Monster Walks w/kettlebell

50′: forward-back-side-side

Cool Down

Warm-up (No Measure)

Banded Hammie Stretch

:90 sec/side

Banded Shoulder Stretch

1 min/side

07/13/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Warm-Up Game of Choice

Metcon

Metcon (No Measure)

EMOM (with a Partner) in 20 minutes

5 DB Thrusters (45/30 lb)

5 Burpees

While partner hangs from Pull-Up Bar

This is an every minute on the minute (EMOM) workout where Partner A has one minute to finish the reps. Whatever time is left in the minute is rest time. While Partner A completes the reps, Partner B is hanging from a pull-up bar.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

1/2 class 50 Band Pull Aparts

1/2 class LAX ball shoulders

Switch

07/09/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Sweat Panda Standard Warm-up (No Measure)

RUN 400, ROW 500, OR JUMP ROPE 2 MIN

Then 10 Reps of Each of the Following:

Good Morning

Wall Squat

Sit-up

Push-up

Kipping Swing

Pull-up

Ring Dip

PERFORMANCE

Metcon (Time)

FITNESS

Metcon (No Measure)

Cool Down

Warm-up (No Measure)

07/08/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Sweat Panda Standard Warm-up (No Measure)

RUN 400, ROW 500, OR JUMP ROPE 2 MIN

Then 10 Reps of Each of the Following:

Good Morning

Wall Squat

Sit-up

Push-up

Kipping Swing

Pull-up

Ring Dip

PERFORMANCE

Metcon (Time)

FITNESS

Metcon (No Measure)

Cool Down

Warm-up (No Measure)

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)

“Artie Stevens”

AMRAP (with a Partner) in 29 minutes

5 Rounds of:

Minute 1: Wall Ball Shots (20/14 lb)

Minute 2: Toes-to-Bars

Minute 3: Box Jumps (24/20 in)

Minute 4: DB Push Presses (45/30 lb)

Minute 5: Row (calories)

Minute 6: Rest

Partners switch every :30 seconds

Teams of 2 complete all five rounds together, with the first partner accumulating as many reps as possible in :30 seconds, then switching to the second partner who then also completes as many repetitions as possible in the remaining :30 seconds. Score is total reps as a team.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

LAX shoulders: 2 min/side.

Accumulate 50 Band Pull aparts

07/05/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

4 Windmill/side

8 Single Leg DB Deadlift/side

10 Reverse Lunge w/ Twist

25′ Broad Jump

PERFORMANCE

The Seven (Time)

7 Rounds of:

7 Handstand Push-ups

7 Thrusters, 135#

7 Knees-To-Elbows

7 Deadlifts, 245#

7 Burpees

7 Kettlebell Swings, 70#

7 Pull-ups
A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009
To learn more about The Seven click here
(135/95)

(245/175)

(70/53)

FITNESS

Metcon (No Measure)

“The Five”

5 Rounds

5 Kneeling Box Push Ups

5 Thrusters (95/65lbs)

5 Knees Raises

5 Deadlifts (175/125 lbs)

5 Burpees

5 Kettlebell swings (53/35)

5 Piked Ring Rows

Cool Down

Warm-up (No Measure)

Seated Band Leg Curl

200 reps

Seated Calf Raise

200 reps

4th of July 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)

300 Jump Ropes

2 – 200 m run (relay)

50 H.R. Push-Ups

2 – 200 m run (relay)

50 Burpees

2 – 200 m run (relay)

50 Toes-to-bar

2 – 200 m run (relay)

50 Kettle-Bell Swings (53/35)

2 – 200 m run (relay)

50 Pull-Ups

2 – 200 m run (relay)

200 Plank Walks

400m Run (together)

1 works/1rests – 200m – relay, 400m together. Clock stops when both are in the gym.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

Pigeon Stretch

:90 sec/side

07/03/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy Row, or Jog –3 min

2 Rounds

5 Single Arm KB Deadlift/side

5 Single Arm KB Swing/side

5 Single Arm KB Push Press/side

5 KB Snatch/side

:45 sec Jump Rope

Burgener Clean x 2

Strength

A: Power Clean (3-3-2-2-1)

B: Single Leg Deadlift (2×10)

Cool Down

Warm-up (No Measure)

Banded Plank

3 x :45 sec

Accumulate 100 mini-band Good Morning

07/02/2019

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 Banded Russian KB Swing

50 High Knees

50′ Butt Kickers

PERFORMANCE

Tumilson (Time)

8 Rounds For Time of:

200m Run

11 Dumbbell Burpee Deadlifts, 60#
In honor of U.S. Navy Special Warfare Operator Petty Officer 1st Class Jon “JT” Thomas Tumilson, 35, of Rockford, IA, died on August 6, 2011
To learn more about Tumilson click here
(60/45))

FITNESS

Metcon (No Measure)

“Tumilson”

8 Rounds

Run 200 meters

11 DB Burpee Deadlift (40’s/25’s)

Goal: Sub 18 min

Cool Down

Warm-up (No Measure)

Banded Hammie Stretch

:90 sec/side

07/01/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

200m jog

15 Hip Bridge

10 Straight Arm Band Pull Down

5 Inchworm + Push Up

PERFORMANCE

Glen (Time)

For Time:

30 Clean and Jerks, 135#

1-Mile Run

10 Rope Climbs, 15′

1-Mile Run

100 Burpees
In honor of Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, died in an attack on a U.S. consulate on September 11, 2012
To learn more about Glen click here
135/95

FITNESS

Metcon (No Measure)

30 Clean and Jerk (95/65)

Run 1200 meters

10 Lay to Stand Rope Climb

Run 1200 meters

60 Burpees

Goal: Sub 32 min

Cool Down

Warm-up (No Measure)

Roll/Smash Upper Back

2 min

Banded Shoulder and Lat Stretch

:90 sec/side