Category Archives for "WOD"

06/04/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy Run or Row 3 min

3 Rounds

5 Inchworm w/ Push Up

10 Banded KB Swing

5 Windmill + Press/side

30 Mountain Climber

PERFORMANCE

The Mule (Time)

21-15-9

Deadlift (315/225)

Burpee Pull Up

Goal: Sub 12 min

FITNESS

Metcon (No Measure)

15-12-9

Deadlift (225/155)

Burpee Jumping Pull Up

Goal: Sub 12 min

Accessory Work

Warm-up (No Measure)

3 Rounds on the 2 min

50 Double Under

10 T2B

Cool Down

Warm-up (No Measure)

Couch Stretch

2 min/side

Banded Hammie Stretch

:90 sec/side

06/03/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

:45 sec Row

5 Goblet Squat

7 Bootstrapper

9 Good Morning

Strength

A: Back Squat (10-1-8-1-6-1)

B: Single Leg Glute Bridge (3×10)

Cool Down

Warm-up (No Measure)

Pigeon Stretch

:90 sec/side

200 Seated Banded Leg Curl

06/01/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

COACHES CHOICE

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

“Dissecting Kelly” (Modified)

400 Meter Run

30 Box Jumps (24″/20″)

30 Burpees

Partners will alternate movements, with only one partner working at any one time.

Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Burpees, and Partner B will run 400 meters – and so on for 30 minutes.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

Roll out Quads (2min/side)

05/31/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Band Good Morning

10 Russian Twist

10 Goblet Squat

:30 sec Row (increase pace each round)

PERFORMANCE

Metcon (AMRAP – Rounds)

EMOM 18 minutes:

Calorie Row (15/12)

15 Kettlebell swing (70/53)

15 Wall Ball (20/14)

Notes: Exercises increase by 1 rep each round, finishing at 20/16 calorie Row, and 20 swings and wall ball in the last round.

FITNESS

Metcon (AMRAP – Rounds)

EMOM 18 minutes:

Calorie Row (10/7)

10 Kettlebell swing (53/35)

10 Wall Ball (20/14)

Notes: Exercises increase by 1 rep each round, finishing at 10/7 calorie Row, and 15 swings and wall ball in the last round.

Accessory Work

Warm-up (No Measure)

30 Strict Toes to Bar

Cool Down

Warm-up (No Measure)

Barbell Good Morning

3 x 20

Notes: Light, recovery weight

Couch Stretch

2 min/side

05/30/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy Jog, or Row 3 min

2 Rounds

5 Bootstrapper

5 Single Leg Box Step Up/side

5 Jumping Pull Up on Rope

100 Singles

PERFORMANCE

Metcon (Time)

3 Rounds

Buy In: 400 meter Run

3 Rope Climb

20 DB Front Squat (50’s/35’s)

10 Box Jump (30/24)

Cash Out: 400 meter Run

Goal: Sub 15 min

FITNESS

Metcon (No Measure)

3 Rounds

Buy In: 400 meter Run

2 Rope Pull to Stand

20 DB Front Squat (35’/25’s)

10 Box Jump (24/20)

Cash Out: 400 meter Run

Goal: Sub 15 min

Cool Down

Warm-up (No Measure)

Pigeon Stretch

:90 sec/side

1 Round Monster Walks

05/29/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

15 DB Floor Press (light)

10 PVC Pass Thru

5 Inch Worm w/ push up

2 Wall Walk

Strength

A: Push Press x 2 + Split Jerk (1-1-1-1-1)

B: Seated Dumbbell Press (2×15)

Accessory Work

Warm-up (No Measure)

20 Strict Ring Muscle Up or 10 min of Muscle Up Practice

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)

05/28/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 6 min

5 Single Leg DB Deadlift/side

5 Windmill + Press/side

10 Cal Row

PERFORMANCE

Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups

FITNESS

Metcon (No Measure)

21-15-9

Deadlift (185/125)

HSPU with Knees on Box

Goal: Sub 10 min

Accessory Work

Warm-up (No Measure)

Banded Glute March (if you have a weight belt) (1 minute)

Cool Down

Warm-up (No Measure)

Banded Hammie Stretch

2 min/side

Roll/Smash IT Bands

1 min/side

Banded Lat Stretch

1 min/side

05/27/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

50′ High Knees

50′ Butt Kickers

3 Kip Swing + 1 Pull Up + 3 Kip Swing

25′ Lunge Right/Lunge Left/Squat

25′ Reverse Lunge w/ Twist

Metcon

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Cool Down

Warm-up (No Measure)

THE WALK AROUND

Free Roll Shoulders and legs

05/25/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Choice

Metcon

Metcon (Time)

Team WOD

4-man team

Run 200m

300x DB Thrusters (50/35)

Run 200m

200x Ring Rows

Run 200m

100x Burpee box jumps (20 inch)

Run 200m Relay (each player runs a 200m)

———-

Run as a team, partition remaining workload as necessary, only 1 player working at a time.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

Roll out Quads (:90/side)

LAX Shoulder (:90/side)

05/24/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Inchworm

50′ Double DB Overhead Carry

10 Reverse Grip Press

10 Kneeling Shoulder Tap

Burgener Snatch x 2

PERFORMANCE

Metcon (Time)

For Time

60 push-ups

50 dips

40 handstand push-ups

30 DB floor presses (50/35)

20 DB jerks (50/35)

10 DB push presses (50/35)

Goal: Sub 18 min

FITNESS

Metcon (No Measure)

For Time

40 push-ups

25 band or assisted dips

20 z press

Rest 3 min

20 DB Floor presses (35/25)

15 DB jerks (35/25)

10 DB push presses (25/15)

Goal: Sub 20 min

Cool Down

Warm-up (No Measure)

Pec Stretch

:90 sec/side

Roll/Smash Upper Back

2 min

Banded Shoulder Stretch

:90 sec/side