Category Archives for "WOD"

12/29/2018

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

200m run

50 quick steps on a plate

Then complete 2 rounds of the following:

9 Medicine ball cleans

9 Downward dog push-ups

30 seconds Plank

9 Elbows high and outside (PVC)

30 seconds Handstand hold against wall or free standing

Metcon

Metcon (AMRAP – Rounds and Reps)

In teams of 2

AMRAP 20 Minutes

10 Clean and Jerks (95# / 65#)

20 Sit-ups

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

Banded Shoulder Mobility (2min/side)

Foam Roll Quads & Calves (2min/side)

12/28/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

6 Single Arm KB Press/side

10 Banded Russian KB Swing

10 Pike Compression

10 Straight Arm Banded Lat Pull Down

Metcon

Metcon (Time)

For Time

50 Push Press (115/75)

50 Cal Row

50 KB Snatch (53/35)

50 Cal Row

50 T2B

Goal: Sub 20 min

Cool Down

Warm-up (No Measure)

Banded Lat Stretch

:90 sec/side

Pec Stretch

:90 sec

12/27/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

1 Round “Rowling”

10 Goblet Squat

50 Singles

10 Hip Bridges

Notes: “Rowling” is rowing and trying to get the meters to stop on 100 meters exactly. However many above or below you are, do that many burpees. Do no more than 10/round

Metcon

Metcon (Time)

4 Rounds

500 meter Row

50 Double Under

25 Thruster (45/35)

Goal: Sub 20 min

Cool Down

Warm-up (No Measure)

Easy Row or Run for 5 min

Roll/Smash Quads and Calves

2 min each

12/26/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Way Hip Stretch x 3/side

3 Rounds

10 Cal Row

5 Hang Muscle Snatch

5 BTN Snatch Grip Press

5 OHS

3 Kip Swing + Pull Up + 3 Kip Swing

Strength

A: 3 Position Snatch (1-1-1-1-1)

High Hang/Hang/Floor

B: Hang Muscle Snatch (2×10)

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)

12/24/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

8 PVC Pass Thru

4 Windmill/arm

8 Spiderman w/ rotation to same side knee is up

200m Jog

Metcon

Metcon (Time)

12 Days of Sweat Panda Christmas

1 DB Cluster (50’s/35’s)

2 MU’s or 6 Strict Pull Up

3 Box Jumps (30/24)

4 DB Lunge (50’s/35’s)

5 HSPU

6 DB Deadlift (50’s/35’s)

7 Toes To Bar

8 Strict Pull Up

9 Swings (70/53)

10 Burpees

11 DB Squat (50’s/35’s)

200 meter Run

Goal: Just get it done

Cool Down

Warm-up (No Measure)

Single Leg Glute Bridge 3 x 20/leg

12/22/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

600m Jog

3 Rounds

5 Deep Squat (5 sec hold)

50′ High Knees

50′ Butt Kickers

10 Shoulder Activation

5 Straight Leg Raises

Metcon

Trevor (Time)

For Time (in a Team of Four)

300 Pull-Ups

400 Push-Ups

500 Sit-Ups

600 Air Squats

In a team of four, two people may work at a time. Reps are cumulative for all team members. All reps of each movement must be completed before moving on to the next movement (i.e. finish all pull-ups before moving on to the push-ups).

Cool Down

Warm-up (No Measure)

Banded Good Mornings

3 x 20

Banded Lat Stretch

1 min/side

12/21/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Spiderman

5 Single Arm DB Push Press/side

10 Front Squat w/ empty bar

5 Inchworm w/ push up

Burgener Clean x 3

Metcon

Metcon (Time)

15-12-9

Clean and Jerk (135/95)

Thruster

Goal: Goal: Sub 10 min

Notes: compare to 11/14/17

B: Hang Power Clean (1×3)

with the remaining time in a 20 min window find a heavy set of 3 unbroken hang power cleans

Cool Down

Warm-up (No Measure)

Roll/Smash Upper Back and Quads

2 min each

Lateral Raise, 45 degree raise, Front Raise

3 x 10 each direction

12/20/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Laying Hammie/side

10 Band Pull Apart

10 Cal Row

50′ Lunge + Lunge + Squat

Metcon

Metcon (Time)

For Time:

Run 800m

20 DB Box Step Over (50’s/35’s)

40 Swing (70/53)

Run 1200m

20 Strict HSPU

40 KB Deadlift (70’s/53’s)

Run 1 mile

20 DB Squat (50’s/35’s)

40 CTB Pull Up

Goal: Sub 30 min

Cool Down

Warm-up (No Measure)

Roll/Smash IT Bands and Calves

:90 sec each

12/19/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Roll/Smash Upper Back

:90 sec

3 Rounds

3 Kip Swing + 1 Pull Up + 3 Kip Swing

5 Jumping Ring Dip

10 Reverse Grip Press** w/ empty barbell

Metcon

A: Metcon (AMRAP – Rounds)

EMOM 10 min

Odd: 5 Squat Clean (155/105) + 5 Box Jump Over (24/20)

Even: 20/17 Cal Row

Goal: Completion

B: Warm-up (No Measure)

Tabata Front Rack KB Hold

Notes: 8 Rounds of :20 sec of work and :10 sec of rest

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)

12/18/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Way Hip Stretch x 3/side

Easy AMRAP 6 min

10 Goblet Squat

30 Singles

5 Single Leg DB Deadilft/side

15′ Walking Lunge

Strength

A: Front Squat (8-8-8-8)

B: Single Leg Glute Bridge (10-10-10/side)

C: Push-ups (2 x Max)

Cool Down

Warm-up (No Measure)

Couch Stretch

2 min/side

Banded Hip Abduction

3×20/side