Category Archives for "WOD"

04/18/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Banded Front Rack Stretch

:90 sec/side

Easy 6 min EMOM

Odd: 10 Lunge with Twist + 3 Jumping Pull Up on Rope

Even: :45 sec Row

Metcon

Metcon (Time)

For Time

30 Thruster (75/55)

3 Rope Climb

20 Thruster (95/65)

2 Rope Climb (do one legless and one with feet)

10 Thruster (135/95)

1 Legless Rope Climb

Goal: Sub 10 min

Cool Down

Warm-up (No Measure)

Easy Row, or Jog till the clock hits 15 min

Roll/Smash Lats and Quads

2 min each

04/17/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 7 min

5 PIke Compression

10 Band Good Morning

40 Plyo Skier

10 Kneeling Shoulder Tap

5 Kip Swing

Metcon

Metcon (Time)

2 Rounds

10 Strict T2B

20 Deadlift (275/185)

40 Bar Facing Burpee

80 Double Under

Goal: Sub 16 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)

04/15/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

A: Warm-up (No Measure)

Reverse Tabata Row or Rope

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

B: Dynamic Warm-Up (No Measure)

High knee pulls

High Knees

Quad Pulls

Toy Soldiers

Carioca

Shuffle

Butt Kicks

Skip for Height

Skip for Distance

Strength

A: Back Squat (2×15)

B: Double Kettlebell Front Rack Walking Lunge (2×20)

C: Shoulder Press (2×15)

Cool Down

Warm-up (No Measure)

Couch Stretch

2 min/side

Banded Lat Stretch

:90 sec/side

04/13/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Run 400 meters

10 Shoulder activations on bar

10 hand release push-up

10 Headstand to push-up

50 foot side shuffle

50 ft Carioca

30 seconds Hollow body hold on bar

10 Back leg swing (each leg)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP in 30 minutes (with a Partner)

30 Double-Unders

15 Pull-Ups

15 Push-Ups

100 meter Sprint

Partners alternate rounds

Cool Down

Warm-up (No Measure)

THE WALK AROUND

Roll out/smash calves :90/side

04/12/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 min Easy Row or Run

2 Rounds

10 Lateral Lunge

5 Low Ring Transition

5 Jumping Ring Dip

5 Goblet Squat

Metcon

Metcon (Time)

3 Rounds

20 Front Squat (135/95)

10 Ring Muscle Up

Goal: Sub 14 min

Cool Down

Warm-up (No Measure)

Seated Band Leg Curl

200 reps

Seated Calf Raise

200 reps

04/11/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Tabata Jump Rope

8 Rounds :20 sec work/:10 sec rest

Notes: change variation of jump each time

3 Rounds

5 Single Arm Russian KB Swing/arm

5 Single Arm KB Push Press/arm

10 Laying Leg Crossover

Metcon

Metcon (Time)

For Time

150 KB Swing (70/53)

Goal: Sub 8 min

Cool Down

Warm-up (No Measure)

Midline

Banded Plank

3 x :40 sec

Standing Teapot

3 x 10/side

04/10/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Laying Hammie

5 Kang Squat

10 Shoulder Tap

10 Pulls on the rower for calories

Metcon

Metcon (Time)

EMOM 40

Odd: 20/17 Cal Row

Even: 1 Round “Cindy” (5 pull up, 10 push up, 15 squat)

Cool Down

Warm-up (No Measure)

Banded Hammie Stretch

2 min/side

Pec Stretch**

:90 sec

04/09/2019

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

50′ Double KB Front Rack Carry

5 Goblet Squat

5 Roll Over V Sit

Strength

A: Front Squat (10-8-6-4-2)

B: Metcon (No Measure)

For Quality

3 L Rope Climb

5 Legless Rope Climb

7 Rope Climb

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)

04/08/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Way Hip Stretch x 3/side

Easy AMRAP 7 min

5 Pike Compression

5 Kip Swing

5 Single Arm KB Thruster/side

10 Cal Row

Metcon

Metcon (Time)

5 Rounds

3 Cluster (155/105)

15 T2B

30 Double Under

Goal: Sub 15 min

Cool Down

Warm-up (No Measure)

Roll/Smash Upper Back

2 min

Pigeon Stretch

2 min/side

04/06/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Band Pull Apart

10 Band Front Raise

10 BTN Band Press

25′ Lunge Right/Lunge Left/Squat

Metcon

Metcon (AMRAP – Reps)

Teams of 3

EMOM 24 min

Min 1: Max Cal Erg

Min 2: Max Rep Wall Ball (20/14)

Min 3: Rest 1 min

Goal: Hold 17/15 cal on the row and 17+ wall ball each round
Notes: Rotate through exercises till each person has completed all rounds

Cool Down

Warm-up (No Measure)

Roll/Smash IT Bands

:90 sec/side