WOD Archives - Page 66 of 128 - Sweat Panda CrossFit

Category Archives for "WOD"

Mar 22

03/23/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

10 1-minute rounds of:

Inch Worm Push-Ups

One arm thruster with kettlebell (each arm)

Headstand to push-up

Thoracic high fives (each arm)

Forward/back jumping jacks

Mountain climbers (each leg)

Sots press (PVC or bar)

Medicine ball push-up

One arm circles

Metcon

Metcon (AMRAP – Rounds and Reps)

25 min AMRAP

Teams of 2

100 double unders

80 KB swings (53/35)

60 wall ball (20/14)

40 burpees

200m Partner Run

Cool Down

Warm-up (No Measure)

THE WALK AROUND

Roll out calf (:90/side)

Mar 21

03/22/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Way Hip Stretch x 3

2 Rounds

:45 sec row

10 Goblet Squat

10 Reverse Grip Press

3 Kip Swing + 1 Pull Up + 3 Kip Swing

Metcon

A: Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

B: Crossfit Games Open 19.5 Scaled (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 65lb/45lb

Jumping pull-ups

Time cap: 20 minutes

Cool Down

Warm-up (No Measure)

5 minute row/run

Couch Stretch

Banded Lat Stretch :90/side

Mar 20

03/21/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

15 Banded Front Raise

15 Band Pull Apart

15 Band Behind the Neck Press

7 Bootstrapper

:30 sec Plank

10 Lunge with Twist

Notes: Rest 1 min between rounds

Metcon

Metcon (AMRAP – Rounds)

EMOM 20 min

Min 1: 4 Turkish Get Up Right Arm (53/35)

Min 2: 4 Turkish Get Up Left Arm (53/35)

Min 3: 50′ Double KB Front Rack Carry (70’s/53’s)

Min 4: 50′ KB Bearcrawl

Cool Down

Warm-up (No Measure)

Easy Run or Row till the 30 min mark

Banded Shoulder Stretch

:90 sec/arm

Mar 19

03/20/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

3 Wall Walk

5 Snatch Grip Deadlift

5 Hang Muscle Snatch

10 Cal Row

Burgener Snatch x 2

Strength

A: Snatch Pull + Hang Power Snatch + Power Snatch (1-1-1-1-1)

B: Metcon (No Measure)

Hollow Hold

3x:30 sec

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)

Mar 18

03/19/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 7 min

5 Windmill/arm

30 Plyo Skier

5 Pike Compression

30 Singles

5 Lateral Lunge/side

30 Double Under

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 3 min

7 Hang Squat Clean (135/95)

35 Double Under

Notes: Rest 1 min before starting the next AMRAP

AMRAP 3 min

7 Bar Facing Burpee

11 T2B

Notes: Rest 1 min before starting the next AMRAP

AMRAP 3 min

4 Thruster (135/95)

11 Box Jump (24/20)

Goal: Goal is 4 rounds or more on each AMRAP

Cool Down

Warm-up (No Measure)

200 Band Leg Curl

200 Seated Calf Raise

Couch Stretch

2 min/side

Mar 17

03/18/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Spiderman

5 Roll Over V Sit

10 Russian Twist

5 Kang Squat

Metcon

Metcon (Time)

2 Rounds

20 Clean and Jerk (155/105)

1k Row

Goal: Sub 14 min

Sub 800m Run if no rowers

Cool Down

Warm-up (No Measure)

Easy Row 7 min

Banded Hammie Stretch

2 min/side

Mar 15

03/16/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Metcon

I: Metcon (AMRAP – Reps)

3 Rounds

Burpees

Atlernating DB Snatch (50/30)

Box jump (24/20)

DB Thruster (35’s/25’s)

CTB Pull Up

Notes: “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

Cool Down

Warm-up (No Measure)

Mar 14

03/15/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy 8 min AMRAP

10 Cal Row

5 Kang Squat

5 Hang Muscle Snatch

3 Kip Swing + 1 Pull Up + 3 Kip Swing

10 Shoulder Tap

Metcon

CrossFit Games Open 19.4 (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 95lb/65lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 bar muscle-ups

12 bar-facing burpees

Time cap: 12 minutes, including 3-minute rest

period

CrossFit Games Open 19.4 Scaled (Ages 16-54) (AMRAP – Reps)

3 rounds of:

10 snatches 65lb/45lb

12 bar-facing burpees

Then, rest 3 minutes before continuing with:

3 rounds of:

10 chin-over-bar pull-ups

12 bar-facing burpees (may step over bar)

Time cap: 12 minutes, including 3-minute rest

period

Cool Down

Warm-up (No Measure)

Easy Row

5-7 min

Banded Hammie Stretch

:90 sec/side

Banded Lat Stretch

:90 sec/side

Mar 13

03/14/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

5 Single Leg DB Deadlift/side

5 Single Arm Swing/Side

5 Single Arm Press/Side

30 Singles

50′ High Knees

50′ Butt Kickers

Metcon

Metcon (AMRAP – Rounds)

EMOM 20 min

Odd: 1 Round of Dumbbell D.T. at (50’s/35’s)

Even: Run 200 meters

DT: 12 Deadlift/9 Hang Power Clean/6 Push Jerk

Goal: Just get it done

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)

Mar 12

03/13/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 6 min

3 Kip Swing + 1 CTB Pull Up + 3 Kip Swing

5 Roll Over V Sit

10 Lateral Lunge w/ weight if possible

10 Cal Row

Metcon

Metcon (Time)

For Time:

2-4-6-8-10

Bar Muscle Up

1-2-3-4-5

Thruster (185/135)

Goal: Sub 10 min

Cool Down

Warm-up (No Measure)

Pigeon Stretch

2 min/side

Roll/Smash Lats

:90 sec/side

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