Category Archives for "WOD"

02/16/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

200m jog

Then 10, 1 minute rounds:

Ring rows

Hollow body hold on bar

Jumping pull-ups

Ring out the towel (each side)

Back leg swing (each leg)

Band pull aparts

Burpee pull-ups

Metcon

Metcon (Time)

Eva for Eva Partner WOD

5 Rounds For Time

800 meter Run

60 Kettlebell Swings (2/1.5 pood)

30 Pull-Ups

Runs are done together, the balance of the work is split however you want.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

Foam Roll Quads 2 min/side

02/15/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 9 min

Min 1: 50′ High Knees + 50′ Butt Kickers

Min 2: 40 Plyo Skier + 3 Roll Over V Sit

Min 3: 3 pull up + 6 push up + 9 squat

Metcon

Metcon (Time)

For Time

200 Double Under

100/90 Cal Row

50 Burpee

100 Double Under

50/40 Cal Row

25 Burpee

50 Double Under

25/20 Cal Row

15 Burpee

Goal: Sub 25 min

Cool Down

Warm-up (No Measure)

Roll/Smash Calves

:90 sec/side

Accumulate the following:

100 Band Pull Apart

50 Weighted Abmat Sit Up

02/14/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Laying Hammie

20 Laying Leg Crossover

10 Reverse Grip Press

10 Russian KB Swing

Strength

A: Sumo Deadlift (5-5-5-3-3)

B: Push Press (5-5-5-3-3)

C: Arnold Press (3×10)

Cool Down

Warm-up (No Measure)

Lying Piriformis Stretch

:90 sec/side

Roll/Smash Upper Back

2 min

02/13/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Way Hip Stretch x 3/side

2 Rounds

5 Inch Worm

5 PVC Pass Thru

5 PVC Overhead Squat

5 Sotts Press w/ PVC

10 Cal Row

Metcon

A: Metcon (Time)

21-15-9

OHS (115/75)

Deadlift (185/135)

Goal: Sub 8 min

B: Metcon (No Measure)

3 Rounds for Quality NOT for time

:20 sec L-Sit

10 Strict Pull Up

:20 sec Ring Support

10 Banded Push Up

:20 sec Wall Sit (below parallel)

Goal: Just get it done

Cool Down

Warm-up (No Measure)

Banded Hamstring Stretch

:90 sec/side

02/12/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 7 min

3 Windmill/Arm

5 Low Ring Transition

7 Single Leg Deadlift/Side

:30 sec of Double Under

Metcon

A: Back Squat (1)

15 Minutes to find a heavy single

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 9 min

3 Power Clean and Jerk (185/135)

3 Ring Muscle Up

3 Box Jump (30/24)

Goal: 5+ Rounds

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)

02/11/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Dynamic Warm-Up (No Measure)

High knee pulls

High Knees

Quad Pulls

Toy Soldiers

Carioca

Shuffle

Butt Kicks

Skip for Height

Skip for Distance

Metcon

Metcon (Time)

EMOM 30 min

Min 1: 15/13 Cal Row

Min 2: 15 Squat

Min 3: 15 Push Up

Cool Down

Warm-up (No Measure)

100 Banded Leg Curl (seated)

100 Seated Calf Raise

Notes: Hold a 15-25 lb plate on your knees for the calf raise

02/09/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Dynamic Warm-Up (No Measure)

High knee pulls

High Knees

Quad Pulls

Toy Soldiers

Carioca

Shuffle

Butt Kicks

Skip for Height

Skip for Distance

Metcon

USCG Aviation Workout to Remember (Time)

4 Rounds:

400m Run

65 Air Squats

35 Burpee Pull-Ups

Cool Down

Warm-up (No Measure)

WALK THE PARKING LOT

02/08/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 PVC Pass Thru

10 Banded Press

10 Goblet Squat

10 Cal Row

Burgener Snatch x 2

Metcon

Metcon (Time)

3 Rounds

40 Cal Row

15 OHS (135/105)

10 HSPU

5 Cluster (135/105)

Goal: Sub 15 min
Sub 400m Run if no rowers

Cool Down

Warm-up (No Measure)

Monster Walk 50′ x 4

Forward/Back/Side/Side

02/07/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 6 min

5 Single Arm KB Clean/Side

5 Single Arm KB Press/Side

5 KB Snatch/side

50 Singles

Metcon

Metcon (Time)

For Time:

800m Run

15 Snatch (155/105)

800m Run

15 Clean and Jerk (185/135)

800m Run

Goal: Sub 20 min

Cool Down

Warm-up (No Measure)

Roll/Smash Upper Back

2 min

Accumulate the following

50 Band Pull Apart

02/06/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Cal Row

50 Plyo Skier

10 Band Good Morning

10 Shoulder Tap

Metcon

Metcon (AMRAP – Rounds and Reps)

8 Minute AMRAP

8 Swing (70/53)

8 Burpee

8 Box Jump (20)

Goal: 6+ Rounds

Cool Down

Warm-up (No Measure)

Banded Hammie Stretch

:90 sec/side

Roll/Smash Calves

:90 sec/side