Category Archives for "WOD"

04/30/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Run or Row 5 min

Easy 7 min AMRAP

10 Hip Bridge

5 Hang Muscle Snatch

5 BTN Snatch Grip Press

50′ High Knees

50′ Butt Kickers

Metcon

SQT (Time)

Three rounds for time of:
10 Ground to Overhead, 95# / 65#
200 yard Shuttle sprint, 50 yards x 2
Scaled: #65/#45

B: Metcon (No Measure)

For Quality:

50 Strict Handstand Push Up

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)

04/29/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

50 Singles

5 Inchworm

10 Cal Row

10 Single Leg Box Step Up

Metcon

A: Metcon (AMRAP – Rounds)

5 Rounds on the 3 min

30 Cal Row

15 Box Jump (24/20)

B: Metcon (No Measure)

Midline Work

3 Rounds NOT for time

9 Strict T2B

9 KB Swing (53’s/35’s)

18 Double Under

Cool Down

Warm-up (No Measure)

Seated Band Leg Curl

200 reps

Seated Calf Raise

200 reps

04/27/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Coaches Choice

Metcon

Metcon (Time)

4 Rounds For Time (with a Partner)

800 meter Run / 50 Wall Balls (20/14 lb)

50 Burpees

50 Pull-Ups
Partner A runs the 800m while Partner B completes 50 wall balls. After both partners finish their movement, both partners complete 50 alternating burpees. Once the burpees are completed, move to the pull ups and share the work as needed. Once the pull ups are completed, the partner who ran first moves to the wall balls while the other runs. Alternate each round.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

50 Banded Pull apart

Roll out Quads/:90 per side

04/26/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy EMOM 9 min

Min 1: 50 Singles

Min 2: 3 Snatch Grip DL, 3 Hang Muscle Snatch, 3 OHS

Min 3: 5 Ring Row + 10 Kneeling Shoulder Tap

Metcon

Metcon (AMRAP – Reps)

Rogue Qualifier 3

For Time – 15min Timecap

15 Squat Snatch (115/75)

15 CTB Pull Up

20 Box Jump Over (24/20)

12 Squat Snatch (135/95)

15 CTB Pull Up

20 Box Jump Over (24/20)

9 Squat Snatch (155/105)

15 CTB Pull Up

20 Box Jump Over (24/20)

6 Squat Snatch (185/125)

15 CTB Pull Up

20 Box Jump Over (24/20)

3 Squat Snatch (225/145)

15 CTB Pull Up

20 Box Jump Over (24/20)

Cool Down

Warm-up (No Measure)

Monster Walks (Forward/Back/Side/Side)

Roll/Smash Upper Back and Lats

2 min each

04/25/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

50′ High Knees

50′ Butt Kickers

50 Plyo Skier

25′ Toy Solider

Metcon

Metcon (Time)

5 Rounds

Run 400 meters

100 Double Unders

Notes: Rest 2 min between each round

Cool Down

Warm-up (No Measure)

Roll/Smash Calves

2 min/side

Static Hamstring Stretch of Choice

2 min/side

04/24/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Single Leg Box Step Up/side

5 Inchworm

5 Roll Over V Sit

5 Front Squat (increasing weight each round)

Metcon

A: Metcon (AMRAP – Rounds and Reps)

Rogue Invitational Qualifier 2

AMRAP 9min

9 Front Squat (135/95)

7 Bar Facing Burpee

5 Shoulder to OH (135/95)

B: Metcon (No Measure)

Grunt Work

2 Rounds

1 Minute Banded Glute March

200 meter KB Farmers Carry (70’s/53’s)

Cool Down

Warm-up (No Measure)

Couch Stretch

2 min/side

Banded Shoulder Stretch

:90 sec/side

04/23/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Reverse Tabata Row

8 Rounds of :20 sec easy and :10 sec hard

(shuttle run if running in WOD)

2 Rounds

10 Reverse Grip Press

2 Wall Walk

10 Kneeling Shoulder Tap

10 Band Good Morning

Metcon

Metcon (AMRAP – Reps)

Rogue Invitational Qualifier 1

AMRAP 11 min

2k Row

max rep HSPU w/ remaining time
Sub 1 mile run if rowers unavailable.

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)

04/22/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

30 Double Unders

10 Lateral Lunge

5 Kang Squat

10 Push Up

Strength

A: 1 1/4 Front Squat (3-3-3-3-3)

1 1/4 is descending into a full squat, standing up a 1/4 of the way, descending back down, and standing all the way up.

B: Close Grip Bench Press (3×10)

C: Strict Pull- Up (Max Reps x 2)

Cool Down

Warm-up (No Measure)

Banded Hammie Stretch

2 min/side

Roll Smash Upper Back

2 min

04/20/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

FT

Metcon

Metcon (AMRAP – Rounds and Reps)

The teams have to work through workouts as a team encouraging their teammates before they can advance to the next movement. ie.

All members must complete their reps before moving onto next station. Round robin style.

Metcon (AMRAP – Rounds and Reps)

30 Min AMRAP

10 HRPU

10 MB cleans

15 Sit ups

12 Jumping Lunges

200m Run

Cool Down

Warm-up (No Measure)

THE WALK AROUND

FREE ROLL

04/19/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

5 Windmill + Single Arm Press/side

5 Roll Over V Sit

5 Hang Muscle Snatch

5 Stiff Leg Deadlift

Burgener Snatch x 2

Metcon

Metcon (AMRAP – Rounds)

EMOM 20 min

Min 1: 5 Clean and Jerk (135/95)

Min 2: 1 Round of “Nate” (2 Ring MU, 4 HSPU, 8 Swings [70/53])

Min 3: 5 Snatch (135/95)

Min 4: 1 Round of “Nate”

Goal: Just get it done

Cool Down

Warm-up (No Measure)

Seated Band Leg Curl

200 reps

Seated Calf Raise

200 reps