Category Archives for "WOD"

06/28/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Laying Hammie/side

5 Low Ring Transition

10 Cal Row

5 Bootstrapper

Burgener Snatch x 2

PERFORMANCE

Metcon (Time)

5 Rounds

200 meter Run

4 Squat Snatch (185/125)

6 Ring Muscle Up

Goal: Sub 15 min

FITNESS

Metcon (No Measure)

5 Rounds

200 meter Run

3 Hang Squat Snatch (115/75)

6 Jumping Ring Muscle Up

Goal: Sub 15 min

Cool Down

Warm-up (No Measure)

Seated Band Leg Curl

200 reps

Seated Calf Raise

200 reps

06/27/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Jumping Pull Up

5 Roll Over V Sit

10 Good Morning w/ Empty Barbel

50 **Plyo Skier

PERFORMANCE

Sweat Panda 5 (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 12 mins of:

2 Rope Climbs

6 Deadlifts, 275/185 lbs

9 Box Jumps, 24/20 in

–Goal: 6+ Rounds

FITNESS

Metcon (No Measure)

Icon 5

AMRAP 12 min

8 Jumping Pull Up on Rope Climb

6 Deadlift (225/155)

9 Box Jump (20″/16″)

Goal: 6+ Rounds

Cool Down

Warm-up (No Measure)

Roll/Smash Lats

1 min/side

Hollow Hold

3 x :20 sec

06/26/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Way Hip Stretch x2

Warm-up (No Measure)

3 Rounds

5 Inch Worm w/ Push Up

7 Goblet Squat

10 Lateral Lunge

PERFORMANCE

Metcon (Time)

For Time:

21 Front Squat (135/95)

63 Push Up

15 Front Squat

45 Push Up

9 Front Squat

27 Push Up

Goal: Sub11 min

FITNESS

Metcon (No Measure)

For Time:

15 Front Squat (95/65)

30 Push Up (on Elevated Rings)

12 Front Squat (95/65)

24 Push Up

9 Front Squat (95/65)

18 Push Up

Goal: Sub11 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)

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)

06/25/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy Run or Row 3 Minutes

Dynamic Warm-Up (No Measure)

High knee pulls

High Knees

Quad Pulls

Toy Soldiers

Carioca

Shuffle

Butt Kicks

Skip for Height

Skip for Distance

Strength

PERFORMANCE

Push Press (5-5-3-3-1)

FITNESS

Push Press (5-5-5-5-5)

Try to keep all your sets within 10-15% of your best set of 5 for the day.

Accessory Work

Warm-up (No Measure)

50 T2B

Every Time you come off the bar 50′ KB front rack carry.
Do not exceed 7 carries

Cool Down

Warm-up (No Measure)

Roll/Smash Calves

:90 sec

Hurdlers Stretch

:90 sec/side

06242019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy 7 min AMRAP

8 Single Leg KB Deadlfit/side

8 Single Arm KB Clean/side

8 Single Arm KB Push Press/side

50 Single Unders

PERFORMANCE

Metcon (Time)

5 Rounds

15 DB Clean and Jerk (50’s/35’s)

15 Burpee Pull Up

Goal: Sub 15 min

FITNESS

Metcon (No Measure)

5 Rounds

12 DB Clean and Jerk (45’s/30’s)

12 Burpee + Jumping Pull Up

Goal: Sub 15 min

Cool Down

Warm-up (No Measure)

Easy Recovery Run or Row 5 min

Roll/Smash IT Bands

06/22/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Choice

Metcon

Metcon (AMRAP – Rounds and Reps)

Partner Workout

AMRAP 20 min: Buy in: 800m run, then

With remaining time AMRAP

40 Partner Wall Ball (20/14)

50′ Double DB Overhead Carry (50’s/35’s)

20 DB Push Press (50’s/35’s)

10 Kneeling Jump Up (sub box jump if you are unable to do these)

Notes: Both partners run the 1 mile together. The remaining work in the AMRAP can be split any way you want.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

LAX Ball Shoulders

06/21/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

50 Plyo Skier

10 PVC Pass Thru

5 PVC OHS

5 PVC Sotts Press

Burgener Snatch x 2

PERFORMANCE

Metcon (Weight)

5 Rounds on the 2 min

3 Power Snatch (115/75)

4 Squat Snatch

5 OHS

Goal: Work on barbell cycling position and mechanics.

Notes: Complete a steady set/ pace of single unders until the next 2 min round.

FITNESS

Metcon (No Measure)

5 Rounds on the 2 min

3 Hang Power Snatch (75/55))

4 Hang Snatch

5 OHS

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)

06/20/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Way Hip Stretch x 2/side

2 Rounds

5 Roll Over V-Sit

10 Reverse Grip Press

10 Barbell Good Morning

8 Hanging Hip Touch

5 Pike Compression

Burgener Clean x2

PERFORMANCE

Metcon (Time)

3 Rounds

10 Clean and Jerk (135/95)

20 T2B

Goal: Sub 12 min

FITNESS

Metcon (No Measure)

3 Rounds

10 Clean and Jerk (95/65)

20 Hanging Knee Raise

Goal: Sub 12 min

Accessory Work

Metcon (No Measure)

Plyo Push-ups

5×5

Cool Down

Warm-up (No Measure)

Banded Hammie Stretch

2 min/side

Pigeon Stretch

:90 sec/side

06/19/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

5 Kip Swing

10 Banded Good Morning

10 Laying Hammie/side

5 Hang Muscle Snatch

Skill Transfer Snatch x 2

Strength

PERFORMANCE

A: 3 Position Snatch (2-2-1-1-1)

High Hang/Hang/Floor

B: Snatch Balance (1)

Build to a heavy single within 5 sets

FITNESS

B: Overhead Squat (3)

Build to a heavy set of 3 in 5 sets

Cool Down

Warm-up (No Measure)

Banded Plank

3 x :40 sec

Side Plank

3 x :20 sec/side

06/18/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy Run or Row 3 Minutes

Easy AMRAP 7 min

10 Lateral Lunge

50 Singles

5 Windmill/Arm

50 Singles

10 Russian Twist

PERFORMANCE

Metcon (Time)

Flow Workout

800 meter Run

20 Double KB Front Rack Single Leg Box Step Up (35’s/26’s) (alternate legs)

15 DB Bench Press (bwt)

100′ Broad Jump

600 meter Run with Medball (20/14)

20 Double KB Front Rack Squats (35’s/26’s)

15 DB Strict Press (55’s/40’s)

10 Box Jump (40/30)

800 meter Run

20 Double KB Swing (35’s/26’s)

15 meter Handstand Walk

10 Kneeling Jump Up

FITNESS

Metcon (No Measure)

400m Run

20 Double DB Single Leg Box Step Up (25’s/15’s) (alternate legs)

15 Bench Press (95/65)

100′ Broad Jump

200 meter Run with Medball (20/14)

20 Double DB Front Squats (25’s/15’s)

15 Strict Press(75/55)

10 Box Jump (24/20)

400m Run

20 KB Swing (35’s/26’s)

:30 sec Handstand Hold

10 Squat Jump

Cool Down

Warm-up (No Measure)

Couch Stretch

2 min/side

Roll/Smash IT Bands

:90 sec/side