Category Archives for "WOD"

05/11/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Choice

Rx WOD

Metcon (AMRAP – Rounds and Reps)

30 Min AMRAP

Teams of 4

Everything is performed in a relay fashion

20 Cal Row

20 Wall Balls (20/14)

200 Meter Run

20 KBS (53/35)

20 Box Jump Overs (24/20)
Everyone will begin the workout with the Row. Once your teammate in front of you finishes the row then you can move on to the Row. You cannot be performing the same exercise as someone else on your team. You have to wait for the person in front of you to finish that exercise before you can move on to it.

Record the score of the last person in the group.

Cool Down

Warm-up (No Measure)

THE WALK AROUND x2

Roll our calves and quads (:90/side)

05/10/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

:45 sec Banded Glute March

1 Round of “Cindy” (5 pull up, 10 push up, 15 air squat)

:45 sec Plyo Skier

Metcon

Rx: Metcon (Time)

For Time

50 Power Snatch (95/65)

100 Burpee Box Jump Over (24/20)

Goal: Sub 15 min

Scale: Metcon (Time)

Scaled Version

For Time

40 Power Snatch (65/45)

80 Burpee Box Jump Over (20/16)

Goal: Sub 15 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)

05/09/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Hanging Hip Touch

50′ Waiters Walk (right)

50′ Waiters Walk (left)

10 Banded Good Morning

Metcon

Rx: Metcon (Distance)

Grunt Work

KB Farmers Carry (70’s/53’s)

As Far as Possible In 10 min

Notes: Each time you drop the weight complete 5 KB deadlift before starting the next carry

Scale: Metcon (Distance)

Scaled Version

KB Farmers Carry (53’s/35’s)

As Far as Possible In 10 min

Notes: Each time you drop the weight complete 5 KB deadlift before starting the next carry

B: Metcon (Time)

Accumulate 50 Handstand Push Ups

Notes: Each time you drop complete 10 calories on the Rower. Do not exceed 100 calories

Cool Down

Warm-up (No Measure)

Roll/Smash Glutes

:90 sec/sid

e

Banded Shoulder Stretch

:90 sec/side

05/08/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Jump Rope for 5 min without stopping

Easy “Tabata Mash”

Air Squat

Windmill

Notes: Tabata mash is 8 rounds of :20 sec of work and :10 sec of rest. Alternerate movements each interval.

Metcon

Rx: Metcon (Time)

Run 800 meters

30 DB Thruster (20’s/15’s)

20 Push Up

10 Strit Pull Up

Run 1200 meters

30 Goblet Squat (70/53)

20 Single KB Arm Push Press (10 each arm: 70/53)

10 Low Ring Transition

Run 1 mile

30 DB Deadlift (50/35)

20 DB Push Jerk (50/35)

10 DB Alternating Lunge (50/35)

Scale: Metcon (Time)

Run 600 meters

30 Thruster (45/35)

20 Push Up

10 Piked Ring Row

Run 800m

30 Goblet Squat (53/35)

20 Single KB Arm Push Press (10 each arm: 53/35)

10 Low Ring Transition

Run 1000 meters

30 DB Deadlift (35/15)

20 DB Push Jerk (35/15)

10 DB Alternating Lunge (35/15)

Cool Down

Warm-up (No Measure)

Monster Walks

Forward/Back/Side/Side x2

05/07/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

5 Pike Compression

10 Lunge with Twist

10 Banded KB Swing

10 Cal Row

Metcon

Rx: The Shaman (AMRAP – Rounds and Reps)

6 Minute AMRAP

21 Wall Ball (20/14)

18 Deadlift (225/155)

15 Toes to Bar

Rest 3 Minutes

6 Minute AMRAP

15 Wall Ball (20/14)

12 Power Clean (185/135)

9 Chest to Bar

Rest 3 Minutes

6 Minutes AMRAP

9 Wall Ball (20/14)

6 Clean and Jerk (155/105)

3 Bar Muscle Up

Goal: Just get it done

Scale: Metcon (AMRAP – Rounds and Reps)

6 Minute AMRAP

21 Wall Ball (20/14)

18 Deadlift (185/125)

15 Hanging Knee Raises

Rest 3 Minutes

6 Minute AMRAP

15 Wall Ball (20/14)

12 Power Clean (135/95)

9 Pull Up

Rest 3 Minutes

6 Minutes AMRAP

9 Wall Ball (20/14)

6 Clean and Jerk (95/65)

3 Chest to Bar Pull Up

Goal: Just get it done

Cool Down

Warm-up (No Measure)

Pigeon Stretch

:90 sec/side

Roll/Smash Lats

:90 sec/side

05/06/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 7 min

10 Lateral Lunge

10 Laying Hammie/side

5 Inchworm

5 Muscle Snatch

Skill Transfer Snatch x 2

Strength

Rx: Hang Power Snatch (3-3-2-2-1-1-1)

Scale: Hang Power Snatch (5-5-5-5-5)

B: 1-Mile Run (Time)

Max Effort 1-Mile Run

Cool Down

Warm-up (No Measure)

Couch Stretch

2 min/side

Roll/Smash Upper Back

2 min

05/04/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Choice Warm Up Game

Metcon

Metcon (AMRAP – Rounds and Reps)

22 Minute AMRAP

200 Meter Run

4 Bear crawl relays (back and forth length of gym, tag partner x 4)

11 Partner Hand Slap Push Ups (alternate hands)

22 Partner Med Ball Sit Ups (med ball touches ground overhead exchange with partner at top of sit-up)

44 Alternating Air Squats

Cool Down

Warm-up (No Measure)

THE WALK AROUND

Free Roll

05/03/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 9 min

Min 1: 10 Kneeling Shoulder Tap

Min 2: 10 Band Good Morning

Min 3: 1 Round of “Cindy”

Metcon

Rx: Metcon (Time)

3-6-9-12-15-18

Power Clean (135/95)

Bar Facing Burpee

Notes: Complete 2 rope climbs after each round.

Goal: Sub 18 min

SCALE: Metcon (Time)

3-6-9-12-15-18

Power Clean (95/65)

Bar Facing Burpee

Notes: Complete 2 Pull to Stand after each round.

Goal: Sub 18 min

Cool Down

Warm-up (No Measure)

Barbell Good Morning

3 x 20 (light recovery weight)

Hollow Hold

3 x :20 sec

05/02/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds of “Rowling”

Row os as fast or slow as you want without rowing past the 80 meter mark. Goal is to get the meters on the monitor to land exactly on 100 meters. However many meters above or below you are 100 complete that many burpees (don’t exceed 10)

Metcon

Metcon (Time)

4 Rounds

Row 500 meters

Run 400 meters

Goal: Sub 18 min

Scale: Metcon (Time)

Scaled Version

4 Rounds

Row 300 meters

Run 200 meters

Goal: Sub 18 min

Cool Down

Warm-up (No Measure)

Easy Run or Row 3 min

Roll/Smash Calves

:90 sec/side

05/01/2019

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

5 Pass Thru

10 Cal Row

8 Hanging Hip Touch

10 Goblet Squat

Strength

A: Snatch Pull + Snatch + Overhead Squat (1-1-1-1-1)

B: Glute Bridge (1×20)

Cool Down

Warm-up (No Measure)

Roll/Smash Quads

2 min/side

Banded Shoulder Stretch

:90 sec/side