Category Archives for "WOD"

02/05/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

8 Hanging Hip Touch

10 Press from Split Jerk Stance (empty barbell)

50′ Bearcrawl

Strength

A: Split Jerk (3-3-2-2-1-1-1)

B: Warm-up (No Measure)

Single Arm Kettlebell Push Press 3×10/arm

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)

02/04/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy Row 3 min

3 Rounds

10 Single Leg DB Deadlift/Side

5 Low Ring Transition

5 Jumping Ring Dip

10 Band Pull Apart

Metcon

Metcon (Time)

3 Rounds

21 Thruster (95/65)

15 SDLHP (95/65)

9 Ring Muscle Up

Goal: Sub 12 min

Cool Down

Warm-up (No Measure)

Couch Stretch

3 min/side

02/02/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

PVC Stick-up

Metcon

Metcon (Time)

For Time (in a Team of 3)

100 Wall Ball Shots (20/14 lb)

100 Sit-Ups

200 Air Squats

100 Push-Ups

100 Pull Ups

100 Burpees

Cool Down

Warm-up (No Measure)

LAX Ball Peck :90/side

Foam Roll Quad :90/side

02/01/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Barbell Good Morning

10 BTN Snatch Grip Press

10 Laying Hammie/side

5 Kip Swing

Metcon

Metcon (Time)

For Time

25 HSPU

25 Power Clean (95/65)

25 Pull Ups

25 Clean and Jerk (95/65)

25 Pull Ups

25 Cluster (95/65)

25 HSPU

Goal: Sub 15 min

Cool Down

Warm-up (No Measure)

Pec Stretch

:60-:90 sec

Roll/Smash Calves

:90 sec/side

01/31/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 PVC Pass Thru

10 PVC Sotts Press

10 Lunge with Twist

Burgener Snatch x 3

Strength

A: Snatch (1-1-1-1-1)

B: Snatch Balance (3)

Build to a heavy set of 3 within 5 sets

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)

01/30/2019

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

7 Goblet Squat

7 Banded Russian KB Swing

7 Reverse Grip Press

:45 sec Row or rope

Metcon

Metcon (Time)

5 Rounds

11 Double KB Front Squat (53’s/35’s)

11 Double KB Clean and Jerk (53’s/35’s)

Goal: Sub 8 min

Cool Down

Warm-up (No Measure)

Couch Stretch

2 min/side

Roll/Smash Upper Back

2 min

1/29/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds of “Rowling”

Goal is to row and get the meters to stop on 100 meters exactly. Row as fast or slow as you want but you can’t pull after 80 meters. However many meters you are below or above do that many burpees

Metcon

Metcon (AMRAP – Rounds)

EMOM 30 min

Odd: 20/17 Cal Row

Even: Rest

Cool Down

Warm-up (No Measure)

Strict T2B

3 x 12

01/28/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Easy Run or Row 3 min

3 Rounds

5 Single Arm DB Press + Windmill/Arm

10 Band Good Morning

40 Plyo Skier

Metcon

CrossFit Games Open 17.1 (Time)

For time:

10 snatches

15 burpee box jump-overs

20 snatches

15 burpee box jump-overs

30 snatches

15 burpee box jump-overs

40 snatches

15 burpee box jump-overs

50 snatches

15 burpee box jump-overs

M: 50-lb. dumbbell / 24-in. box

F: 35-lb. dumbbell / 20-in. box

Time cap: 20 minutes

Cool Down

Warm-up (No Measure)

Banded Hamstring Stretch

2 min/side

Roll/Smash Calves

:90 sec/side

01/26/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

200 meter run

10 Pogo jumps

10 Spiderman lunge

10 Hollow rock

10 Forward/back jumping jacks

10 Ring out the Towel

10 Mountain climbers

10 Fire hydrant circles (each side)

10 Arms (over and back)

10 Torso rotations (each way)

10 Lying Leg Crossover

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 20 Minutes

30 Partner Alternating Burpees

40 Sit-ups*

50 Walking Lunges*

60 Partner Alternating Air Squats

*Only one athlete can be working at a time.

Cool Down

Warm-up (No Measure)

THE WALK AROUND X2

Switch between :90 Quad Roll out each leg and Hamstring Stretch on the Rig

01/25/2019

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Tabata Rope

8 Rounds :20 sec doubles, :10 sec easy singles

3 Rounds (slow/medium/quick)

5 Hang Muscle Snatch (empty bar)

5 Barbell Good Morning (empty bar)

5 Reverse Front Rack Lunge (empty bar)

5 Burpee

Metcon

Metcon (Time)

For Time:

50 Hang Power Clean (155/135)

10 Cal Row Each time you Break

Goal: Break no more than 8 times

Notes: Compare to 3/6/18

Sub out 200m sprint if Rowers unavailable.

Cool Down

Warm-up (No Measure)

Roll/Smash Lats and Upper Back

2 min each