Category Archives for "WOD"

02/28/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Single Leg KB Deadlift (right)

5 Single Leg KB Deadlift (left)

5 Single Arm Russian KB Swing (right)

5 Single Arm Russian KB Swing (left)

5 Single Arm KB Push Press (right)

5 Single Arm KB Push Press (left)

10 Cal Row

Metcon

A: Metcon (AMRAP – Rounds)

EMOM 10 min

Odd: 20 Swings (70/53)

Even: Rest

Goal: Just get it done

B: Metcon (AMRAP – Rounds)

“Death By” Cal Row Intervals:

Start at 10 Calories and do two, 1 min intervals

Notes: Every 2 min add 2 calories until you can’t meet the calories within the min.

Ex: Min 1 and 2 (10 calories each min), Min 3 and 4 (12 calories each min)…

Cool Down

Warm-up (No Measure)

Banded Hammie Stretch

2 min/side

02/27/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy 6 min AMRAP

5 Hang Muscle Snatch

5 BTN Snatch Grip Press

3 Kip Swing + 1 Pull Up + 3 Kip Swing

:30 sec of Single Unders

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 min

50 Unbroken Double Under

20 Power Snatch (135/95)

25 HSPU

20 Push Jerk (135/95)

25 CTB Pull Up

50 Unbroken Double Under

Goal: Get into the Snatches on round 2

Notes: If you break on the double under there is a 1 rep thruster penalty with the barbell. Continue where you left off on the doubles.

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)

02/26/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

50′ High Knees

50′ Butt Kickers

10 Lunge with twist

10 Pulls on the Rower for max Cals

Metcon

Metcon (AMRAP – Reps)

In a 40 min Window:

Run 1 mile

75 Front Squat (95/65)

75 Burpee

Row 1 k

Goal: Finish the chipper within 32 min

*In the remaining time run for distance.
Every meter counts as a rep.

Cool Down

Warm-up (No Measure)

Couch Stretch

2 min/side

Roll/Smash IT Bands

:90 sec/side

02/25/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

:45 sec Row

10 Banded Press

5 Jumping Ring Dip w/ :5 sec hold at top

30 Plyo Skier

Strength

A: Push Press (3-3-3-3-3)

B: Push Press (Max Reps)

Take 65% of your best lift for the day and do Max Reps in 1 min

C: Muscle-ups (3xMax Reps)

Cool Down

Warm-up (No Measure)

Pec Stretch

:90 sec

Accumulate 100 Band Pull Apart

02/23/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

200m jog

8 Tuck jumps

8 push-ups

5 Box Step Ups

8 Arm circles

8 Mountain climbers (each leg)

8 Jumping jacks

8 Arms (over and back)

8 High knees with box toe touch (each side)

8 One arm kettlebell swing (each arm)

8 Back stroke (each arm)

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2

AMRAP 20 Minutes

10 Box Jumps (24 / 20)

10 Burpees

10 KB Swings (1.5 Pood / 1 Pood)

One athlete will run 400 Meters while the other completes as many rounds/reps of the AMRAP as possible. The athletes will then switch, with the athlete coming off the run picking up right where the other athlete left off.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

Roll the heel cord on a barbell or KB 2min/side

02/22/2019

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 Inchworm

7 Goblet Squat

10 Banded Press

10 Pulls on the Rower

Metcon

Crossfit Games Open 19.1 (Ages 16-54) (AMRAP – Reps)

Complete as many rounds as possible in

15 minutes of:

19 wall-ball shots

19-cal. row

Men throw 20-lb. ball to 10-ft. target

Women throw 14-lb. ball to 9-ft. target

Cool Down

Warm-up (No Measure)

200m Jog

200 Seated Banded Leg Curl

200 Seated Calf Raise

02/21/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Laying Hammie/side

50 Double Unders

8 Hanging Hip Touch

Metcon

Metcon (Time)

21-15-9

Deadlift (185/135)

Box Jump (24/20)

Push Press (115/75)

Goal: Sub 13 min

Cool Down

Warm-up (No Measure)

Accumulate The Following:

50 Hip Bridge

2 min Banded Plank

02/20/2019

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

10 Spiderman

25′ Crab Walk

10 Band Good Morning

Strength

A: Hang Squat Clean (3-3-3-1-1-1)

B: Metcon (No Measure)

For Quality

10 L-Pull Up

20 Strict Ring Pull Up (knuckles to chest)

30 Strict HSPU or Accumulate 2 min in a Handstand Hold

Goal: Just get it done

Cool Down

Warm-up (No Measure)

Banded Lat Stretch

1 min/side

Banded Hammie Stretch

1 min/side

02/19/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 6 min

10 Lateral Lunge

10 Banded Press

10 Single Leg Box Step Up (alternating)

10 Single Leg Deadlift (5/side)

Metcon

Sweat Panda 1 (Time)

3 Rounds

20 Wall Ball (30/20)

20 Power Clean (135/95)

Goal: Sub 10 min

Cool Down

Warm-up (No Measure)

Couch Stretch

3 min/side

Roll/Smash Calves

:90 sec/side

02/18/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Inch worm w/ Push Up

5 Kip Swing

10 Cal Row

Metcon

Metcon (Time)

8-7-6-5-4-3-2-1

Bar Muscle Up

KB Swing (70/53)

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)