Category Archives for "WOD"

05/23/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 KB Deadlift

15 Band Pull Apart

5 Windmill/Arm

10 Cal Row

PERFORMANCE

Metcon (Time)

3 Rounds

30 Cal Row

20 Alt DB Snatch (50/35)

10 T2B

Goal: Sub 12 min
Sub 400 Run if no Rowers Available

FITNESS

Metcon (No Measure)

3 Rounds

20 Cal Row

20 Alt DB Snatch (35/25)

10 Hanging Knee Raise

Goal: Sub 12 min

Cool Down

Warm-up (No Measure)

Roll/Smash Hammies

:90 sec/side

Roll/Smash IT Bands

:90 sec/side

05/22/2019

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 on the 2 min

30 Double Under

3 Kip Swing + 1 Pull Up + 3 Kip Swing

10 Goblet Squat

PERFORMANCE

The Admiral (Time)

The Admiral

3 rounds for time of:

20 Burpee Pull Ups

20 Front Squats, 155/105 lbs

20 Box Jumps, 24/20 in
Goal: Sub 13 Minutes

FITNESS

Metcon (Time)

“The Admiral”

3 Rounds for Time

15 Burpee Jumping Pull-Ups

15 Front Squats (135/95 lb)

15 Box Jumps or Box Step Up (20/16)

Goal: Sub 15 min

Accessory Work

Warm-up (No Measure)

Superset Hollow Rock and Static Hold at top of Hip Extension

3 x :20 sec/movement

Notes: Rest 1 min between rounds

Cool Down

Monster Walks (No Measure)

Forward/Back/Side/Side

05/21/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Banded Front Rack Stretch

1 min/side

3 Rounds

10 Barbell Good Morning

5 Hang Muscle Clean

5 Broad Jump

:30 sec Rope or Row

Strength

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

B: Warm-up (No Measure)

Kneeling Jump Up

5×5
Scaled 5×5 Box Jump

C: Single Arm Dumbbell Row (2×15/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)

05/20/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 6 min

10 Single Leg DB Deadlift/Side

5 Hang Muscle Clean

10 Kneeling Shoulder Tap

50 Plyo Skier

PERFORMANCE

Metcon (AMRAP – Rounds and Reps)

AMRAP 6 minutes

4 Deadlift (315/205)

6 Bar facing burpee

8 Goblet box step-up (24/20) (53/35)

Goal: 4+ Rounds

Notes: Box step-up is 4 per leg

FITNESS

Metcon (Time)

AMRAP 6 minutes

4 Deadlift (255/165)

6 Bar facing burpee

8 Goblet box step-up (20/16) (35/20)

Goal: 4+ Rounds

Notes: Box step-up is 4 per leg

Accessory Work

Metcon (No Measure)

3 Rounds

50 Double Under

50′ Waiters Walk (right)

50′ Waiters Walk (left)

Notes: Rest :90 sec between rounds

Cool Down

Warm-up (No Measure)

Banded Hammie Stretch

:90 sec/side

Roll/Smash Calves

:90 sec/side

05/18/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Choice

Metcon

Metcon (Time)

Partner 1 performs 50 KB swings while Partner 2 holds a Handstand. Switch. If handstand is broken, perform 5 burpees each before continuing.

Partner 1 performs 50 box jumps while Partner 2 holds a 45lb/25lb plate overhead. Switch.If overhead position is broken perform 5 burpees each before continuing

Partner 1 performs 50 Situps while Partner 2 holds the bottom of a Squat. Switch. If squat position is broken perform 5 burpees each before continuing

Partner 1 performs a 500m Row, while Partner 2 holds a plank. Then swap for 2 Rows each. If plank is broken, perform 5 burpees each after row is complete before continuing.

Metcon (Time)

Cool Down

Warm-up (No Measure)

THE WALK AROUND X 2

FREE ROLL

05/17/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

50′ High Knees

50′ Butt Kickers

3 Kip Swing + 1 Pull Up + 3 Kip Swing

8 Goblet Squat

Burgener Snatch x 2

Rx WOD

Badger (Time)

Three Rounds for time of:

30 ‘Squat’ Cleans, 95#

30 Pull-ups

Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
To learn more about Badger click here
95/65

Scaled WOD

Metcon (Time)

3 Rounds

20 Squat Clean (95/65)

20 Pull Up

Run 600 meters

Goal: Sub 25 min

Cool Down

Warm-up (No Measure)

Seated Band Leg Curl

200 reps

Seated Calf Raise

200 reps

05/16/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy Row or Run 3 min

2 Rounds

10 Kneeling Shoulder Tap

20 Laying Leg Crossover

50 Plyo Skier

Rx WOD

Metcon (Time)

21-18-15-12-9-6-3

Dumbbell Burpee (50’s/35’s)

T2B

Double Under x 3

Goal: Sub 17 min

Scaled WOD

Metcon (Time)

18-15-12-9-6-3

Dumbbell Burpee (35’s/20’s)

Hanging Knee Raise

Single Under x 3

Goal: Sub 17 min

Cool Down

Warm-up (No Measure)

Roll/Smash Hammies

2 min/side

Roll/Smash Upper Back

2 min

05/15/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Cal row

8 Banded KB Swing

5 Single Arm KB Push Press Press/side

Strength

A: Sumo Deadlift (5-3-5-2-5-1)

Accessory Work

Metcon (No Measure)

Accumulate the following

30 Hip Bridges (add weight if needed)

60 Hollow Rock

Notes: Break reps up any way you want to and rest as needed between.

Cool Down

Warm-up (No Measure)

Pec Stretch

:90 sec

Roll/Smash Calves

:90 sec/side

05/14/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 8 min

10 Laying Hammie/side

5 Low Ring Transition

10 Lunge with Twist

5 Jumping Pull Up on Rope

100 meter Jog

Rx WOD

Metcon (AMRAP – Reps)

11 min Cap

50′ DB Front Rack Lunge (50/35)

20 CTB Pull Up

50′ Front Rack Lunge

15 Bar Muscle Up

50′ Front Rack Lunge

10 Ring Muscle Up

50′ Front Rack Lunge

5 Legless Rope Climb

With remaining time Max Calorie Row

Goal: 20 Cals or More on the Rower

Scaled WOD

Metcon (AMRAP – Reps)

Scaled Option

11 min Cap

30′ Front Rack Lunge (35/25)

20 Jumping Pull Up

30′ Front Rack Lunge

15 Pull up

30′ Front Rack Lunge

10 Low Ring Transition + Jumping Ring Dip

30′ Front Rack Lunge

3 Rope Climb

With remaining time Max Calorie Row

Goal: 15 Cals or More on the Rower

Accessory Work

Metcon (No Measure)

Handstand Walk

10 min of practice or skill development

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)

05/13/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Spiderman

10 Banded Shoulder Press

5 Kang Squat

10 Cal Row

Rx WOD

Metcon (Time)

21-15-9

Push Jerk (135/95)

Wall Ball (20/14)

Goal: Sub 8 min

Scaled WOD

Metcon (Time)

21-15-9

Push Jerk (105/75)

Wall Ball (14/10)

Goal: Sub 8 min

B: Metcon (No Measure)

ACCESSORY WORK

3 Rounds

50′ Plate Suitcase Carry (right)

50′ Plate Suitcase Carry (left)

50′ OH Plate Carry

Notes: Goal is to not put the weight down during the 3 rounds

Cool Down

Warm-up (No Measure)

Couch Stretch

2 min/side

Roll/Smash Upper Back

2 min