Category Archives for "WOD"

03/12/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 9 min

Min 1: 10 Laying Hammie/side

Min 2: 10 Band Good Morning + 10 Hollow Rock

Min 3: 10 Cal Row

Strength

A: Deadlift (5-1-4-1-3-1-2-1)

B: Metcon (No Measure)

3 Rounds NOT for time:

100′ Double KB Front Rack Carry (heavy)

50′ Handstand Walk or Handstand Practice

Notes: Athlete chooses the weight. Adjust as needed.

Cool Down

Warm-up (No Measure)

Roll/Smash Upper Back

:90 sec – 2 min

Banded Hammie Stretch

:90 sec/side

03/11/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Bootstrapper

10 Lunge with Twist

5 Single Arm KB or DB Push Press/side

40 Plyo Skier

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min

5 (Wo)Manmakers (50’s/35’s)

10 Burpee Over Dumbbell

30 Double Under

Goal: 6 + Rounds

Notes: (wo)manmaker (I did not name these) = db row right, db row left, push up, squat clean, shoulder to overhead, overhead walking lunge right, overhead walking lunge left

Cool Down

Warm-up (No Measure)

30 Cat/Cow

Roll/Smash Calves

:90 sec/side

03/09/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

10 Pogo jumps

6 Box Step ups

10 Medicine ball push-up

10 Headstand to push-up

10 Forward/back jumping jacks

30 yards High bounding

10 Thoracic high fives (each arm)

10 Sots press (PVC or bar)

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2

AMRAP 30 Minutes

30 Wall Ball Shots

30 Burpee Box Jumps

200 Meter Run

Only one athlete can be working at a time. Run together.

Cool Down

Warm-up (No Measure)

Roll out calves: 2 min/side

03/08/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Roll/Smash Upper Back and Lats

2 min each

3 Rounds

10 Reverse Lunge with Twist

10 Reverse Grip Press

10 Shoulder Taps from Plank

10 Cal Row

Metcon

Crossfit Games Open 19.3 (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell overhead lunge 50lb/35lb

50 dumbbell box step-ups 24in/20in

50 strict handstand push-ups

200-ft. handstand walk

Time cap: 10 minutes

Crossfit Games Open 19.3 Scaled (Ages 16-54) (AMRAP – Reps)

200-ft. dumbbell front-rack lunge 50lb/35lb

50 dumbbell box step-ups

50 5-in. elevated strict HSPU

200-ft. bear crawl

Time cap: 10 minutes

Warm-up (No Measure)

Banded Shoulder Stretch

:90 sec/side

Roll/Smash Upper Back

2 min

Accumulate

50 Band Pull Apart

Cool Down

03/07/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Spiderman

10 Shoulder Tap

10 Reverse Lunge with Twist

10 Dumbbell Floor Press (light)

Strength

A: Front Squat (5-4-3-2-1)

B: Bench Press (5-4-3-2-1)

Cool Down

Warm-up (No Measure)

Pec Stretch :90 sec/side

Roll out quads :90 sec/side

03/06/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Minute Row

3 Rounds

5 Kang Squat

10 Reverse Grip Press

5 Roll Over V Sit

10 Single Leg DB Deadlift (5/side)

Metcon

A: Metcon (AMRAP – Reps)

AMRAP 7 min

Alternating Dumbbell Snatch (50/35)

Goal: 80+ Reps

Notes: At the start of each min complete 5 burpees. Score is total reps of Snatch. WOD begins with burpees.

B: Metcon (No Measure)

Handstand Hold or Walk Practice

10 min

Cool Down

Warm-up (No Measure)

Accumulate 100-150 Banded Good Morning

Pigeon Stretch

:90 sec – 2 min/side

03/05/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

40 Plyo Skier

7 OHS (pvc)

7 Sotts Press (pvc)

3 Kip Swing + 1 Pull Up + 3 Kip Swing

Metcon

Metcon (Time)

For Time

100 Double Under

50 Pull Up

30 OHS (135/95)

50 Pull Up

100 Double Under

Goal: Sub 12 min

Cool Down

Warm-up (No Measure)

Banded Lat Stretch

:90 sec/side

Couch Stretch

2 min/side

03/04/2019

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 Low Ring Transition

5 Jumping Ring Dip

10 Lateral Lunge

10 Cal Row

Notes: Add weight to the lateral lunge if you like.

Metcon

Sweat Panda 2 (Time)

3 Rounds

10 Thrusters (155/95)

10 Ring Muscle Up

Run 400 meters
Goal: 15 Minutes or Less

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)

03/02/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

200m Jog

9 Jumping pull-ups

30 yards Jog forwards and backwards

9 Headstand to push-up

9 Ring rows

9 Thoracic high fives (each arm)

30 seconds Hollow body hold on bar

9 Ring out the towel (each side)

9 Roll to candlestick

Metcon

Metcon (Time)

Team WOD

4-player team

Run 200m

300x Thrusters (65#)

Run 200m

200x Pull-ups

Run 200m

100x Burpee box jumps (20 inch)

———-

Run as a team, partition remaining workload as necessary, only 1 player working at a time.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

Roll out Shoulders and Upper Back/ 2 min: LAX or Roller

03/01/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Way Hip Stretch x 3/side

Banded Front Rack Stretch :90 sec/side

3 Rounds

10 Lateral Lunge

8 Hanging Hip Touch

30 Singles

Metcon

Crossfit Games Open 19.2 (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Toes To Bar

50 Double Unders

Squat Cleans*

*Round 1 – 15 @ 135# / 85#

*Round 2 – 13 @ 185# / 115#

*Round 3 – 11 @ 225# / 145#

*Round 4 – 9 @ 275# / 175#

*Round 5 – 7 @ 315# / 205#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Crossfit Games Open 19.2 Scaled (Ages 16-54) (AMRAP – Reps)

8 Minute AMRAP + Bonus Time of:

25 Hanging Knee-raises

50 Single Unders

Squat Cleans*

*Round 1 – 15 @ 95# / 55#

*Round 2 – 13 @ 115# / 75#

*Round 3 – 11 @ 135# / 95#

*Round 4 – 9 @ 155# / 105#

*Round 5 – 7 @ 185# / 135#

Time extends by 4-minutes time after completing rounds 2, 3 and 4. If you complete Round 5, your score is the time you finish.

Cool Down

Warm-up (No Measure)

Easy Row or Run 5 min

Couch Stretch

2 min/side

Pigeon Stretch

2 min/side