Category Archives for "WOD"

METCON WOD

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Cal Row

10 Kneeling Shoulder Tap

5 Inchworm w/ push up

3 Kip Swing + 1 Pull Up + 3 Kip Swing

PERFORMANCE

Metcon (AMRAP – Reps)

AMRAP 5 min

Row 500 meters

with remaining time max rep burpee pull up

AMRAP 5 min

Run 600 meters

with remaining time max rep burpee box jump over (24/20)

AMRAP 5 min

Row 700 meters

with remaining time max rep burpee

Goal: Just get it done

Notes: Complete each AMRAP back to back with no rest between

FITNESS

Metcon (No Measure)

AMRAP 5 min

Row 300 meters

with remaining time max rep burpee jumping pull up

AMRAP 5 min

Run 400 meters

with remaining time max rep burpee box jump over (20/16)

AMRAP 5 min

Row 500 meters

with remaining time max rep burpee without push up

Cool Down

Warm-up (No Measure)

Pec Stretch

:60-:90 sec

Roll/Smash Upper Back

2 min

06/14/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 9 min

Min 1: 5 Low Ring Transition + 5 Jumping Ring Dip

Min 2: 10 Banded Russian KB Swing

Min 3: 10 Cal Row

PERFORMANCE

Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
Goal: 10+ Rounds

FITNESS

Metcon (No Measure)

AMRAP 20 min

2 Low Ring Transition + Ring Dip

4 DB Z Press

8 Swings (53/35)

Goal: 8+ Rounds

Cool Down

Warm-up (No Measure)

3 sets

10 Lateral Raise

10 45 degree Raise

10 Front Raise

Barbell Good Mornings

3 x 20

06/13/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 rounds

5 Bootstrappers

10 Laying Hammie/Leg

3 Kip Swing + 1 Pull Up + 3 Kip Swing

10 Spiderman

10 Reverse Grip Press

PERFORMANCE

Metcon (Time)

For Time:

1000 meter Row

50 CTB Pull Up

50 Thruster (115/75)

Goal: Sub 14 min
Sub 800m Run if no rowers

FITNESS

Metcon (No Measure)

For Time

750/600 meter Row

30 Piked Ring Row

30 Thruster (95/65)

Goal: Sub 14 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)

06/12/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

50 Plyo Skier

10 Band Good Morning

5 DB Muscle Snatch/Arm

5 Jumping Pull Up on Rope

PERFORMANCE

Metcon (AMRAP – Reps)

Back to Back AMRAP’s

AMRAP 0-5 min

5 Hang Power Snatch (135/95)

2 Legless Rope Climb

AMRAP 5-8 min

150 Double Under

Max Rep DB Snatch (50/35) w/ remaining time

AMRAP 8-9 min

Max Rep Row Cal

Goal: Just get it done

FITNESS

Metcon (No Measure)

AMRAP 0-5 min

5 Hang Power Snatch (95/65)

2 Lay to Stand Rope Climb

AMRAP 5-8 min

35 Attempts (150 Jump & Taps)

Max Rep DB Snatch (35/20) w/ remaining time

AMRAP 8-9 min

Max Rep Row Cal

Goal: Just get it done

Accessory Work

1-Mile Run (Time)

Max Effort 1-Mile Run

Cool Down

Warm-up (No Measure)

Roll/Smash Calves

:90 sec/side

Banded Shoulder Stretch

1 min/side

06/11/2019

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

7 Goblet Squat

7 KB Swing

50′ Single Arm Front Rack Carry (right)

50′ Single Arm Front Rack Carry (left)

Strength

A: Front Squat (4)

20 min to build up to a heavy set of 4

Notes: Accumulate 5 heavy work sets surrounding your build up

B: Front Squat (Max Reps in 1 Minute)

Take 65% of your best set of 4 and complete as many reps as possible in 1 min without re-racking the bar. If you can’t squat anymore hold the bar in the front rack for the remainder of the min.

Accessory Work

Warm-up (No Measure)

5 Rounds for Quality

5 T2B w/ Medball in Feet

10 Single Leg Box Step Up (alternating legs)

10 Standing Teapot/side

Cool Down

Warm-up (No Measure)

Pigeon Stretch

:90 sec/side

Roll/Smash Quads and IT Bands

2 min each

06/10/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 6 min

:45 sec Rope or Row

5 Inchworm w/ Push Up

50′ Single Arm OH Carry (right)

50′ Single Arm OH Carry (left)

PERFORMANCE

Metcon (AMRAP – Rounds)

“Death By Burpee”

EMOM

Min 1: 8 Burpee

Min 2: 10 Burpee

Min 3: 12 Burpee

Continue till you can not complete the specified reps in the minute

Goal: Complete the Round of 18 burpees

FITNESS

Metcon (No Measure)

EMOM 10 min

7 Burpees

Accessory Work

Warm-up (No Measure)

3 Rounds NOT For Time:

100′ Double KB Front Rack Carry (70’s/53’s)

15 Hip Bridge

Notes: Rest as needed between rounds

Cool Down

Warm-up (No Measure)

Pec Stretch

:90 sec

Pike On Rower Seat

Accumulate 50 Reps

06/08/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Choice

Metcon

Metcon (AMRAP – Reps)

A partner WOD in 3 Parts

Part 1: 7 Minute AMRAP

• 15 Calorie Row

• KB Swings

Score is # of KB Swings

Rest 3 Minutes

Part 2: 7 Minute AMRAP

• 100 M Farmer’s Carry

• Burpee to Bar

Score is # of Burpee to bar

Rest 3 Minutes

Part 3: 7 Minute AMRAP

• 50 Double Unders

• Abmat Sit-ups

Score is # of Abmat Sit-ups

Teams of two work together partner A starts on first movement, while partner B starts doing as many reps of second movement as possible. Switch movements when partner A completes the task, continuing to accrue as many reps of movement B as possible in 7 minutes.

Teams can start on any of the 3 parts, but must rotate in order (eg. Start at 3, then move to 1, finishing at 2.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

FREE ROLL

06/07/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Single Leg DB Deadlift/side

10 Banded Press

5 KB Sumo Deadlift High Pull

5 Single Arm DB Push Press/side

PERFORMANCE

Metcon (Time)

Snatch & Press

3 Rounds

200m Sprint

20 Alt DB Snatch (50/35)

9 Strict HSPU

Goal: Sub 11 min

FITNESS

Metcon (No Measure)

3 Rounds

200m Sprint

20 Alt DB Snatch (35/25)

9 Strict HSPU w/ Knees on Box

Goal: Sub 12 min

Accessory Work

Warm-up (No Measure)

3 Rounds NOT for time

:50 sec Plank

100′ Suitcase Carry (right arm)

100′ Suitcase Carry (left arm)

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)

06/06/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

50′ High Knees

50′ Butt Kickers

50 Singles

10 Toy Soldier

50 Singles

50′ Butt Kickers

50′ High Knees

PERFORMANCE

Metcon (Time)

Run 5k

Every 3 min complete 15 Air Squat

Notes: Don’t exceed 8 rounds of air squats

FITNESS

Metcon (No Measure)

20 min Run for Distance

Accessory Work

Warm-up (No Measure)

Arnold Press

3 x 10

Strict Pull Up

2 x max Rep

Ring L-Sit

2 x max rep (don’t exceed :45 sec)

Cool Down

Warm-up (No Measure)

Roll/Smash Calves

:90 sec/side

Hurdlers Stretch

2 min/side

06/05/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 6 min

5 Pike Compression

10 Laying Leg Crossover

10 Lateral Lunge

50 Singles

10 Alternating Single Arm DB OH Lunge

PERFORMANCE

Metcon (Time)

Chipper

100 Cal Row

80 Wall Ball (20/14)

60 Abmat Sit Up

40 Box Jump Over (24/20)

100’ Double KB OH Walking Lunge (35’s/25’s)

Goal: 20 Minute Cap

FITNESS

Metcon (No Measure)

70/60 Cal Row

50 Wall Ball (20/14)

40 Abmat Sit Up

25 Box Jump Over (24/20)

50′ Double KB OH Walking Lunge (35’s/25’s)

Cool Down

Warm-up (No Measure)

Monster Walks x1

Roll/Smash Quads and IT Bands

2 min each