Category Archives for "WOD"

11/23/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Roxanne

Metcon

Tabata This! (5 Rounds for reps)

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”. Post Tabata score for each exercise as Reps and total those for final score as Total Reps.

E.G., 10, 22, 9, 15, 15 = 71

Cool Down

Warm-up (No Measure)

Roll out Quads

LAX Shoulders

THANKSGIVING DAY!!!

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Metcon

Metcon (Time)

Cool Down

Warm-up (No Measure)

11/21/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Kang Squat

10 Lateral Lunge

5 Inchworm

10 Cal Row

Strength

A: Back Squat (8-8-8-8-8)

B: Bulgarian Split Squat (3×10/leg)

Use the heaviest weight you can for each set.

Rest as needed between sets.

Cool Down

Warm-up (No Measure)

Easy Run or Row for 10 min

Pigeon Stretch

2 min/side

11/20/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Way Hip Stretch x 3/side

3 Rounds

10 Single Leg DB Deadlift/side

10 Hanging Hip Touch

10 Lunge w/ Twist

:30 sec of Singles

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 min

10 Squat Clean (95/65)

10 CTB Pull Up

Goal: 7+ Rounds

Cool Down

Warm-up (No Measure)

Banded Hammie Stretch

:90 sec/side

Banded Lat Stretch

1 min/side

11/19/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

Run 200m

10 PVC Pass Thru

10 PVC OHS

10 PVC Sotts Press

Metcon

Metcon (Time)

“Flow Workout”

Row 1k

75 Air Squat

Row 750m

25 Pull Up

Row 250m

Run 200m

25 Burpee

Run 600m

75 Abmat Sit Up

Run 800m

Goal: Just get it done

Cool Down

Warm-up (No Measure)

Superset

3 x 20 Hip Bridge

3 x 30 Band Pull Apart

Notes: rest as needed between sets

11/17/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

400m jog

3 Rounds:

5 Down Dog Pike Push ups

10 kip swings

15 Air Squats

20 Mountain Climbers

Metcon

Metcon (AMRAP – Reps)

AMRAP (with a Partner) in 29 minutes

5 Rounds of:

Minute 1: Wall Ball Shots (20/14 lb)

Minute 2: Toes-to-Bars

Minute 3: Box Jumps (24/20 in)

Minute 4: Push Presses (75/55 lb)

Minute 5: Row (calories)

Minute 6: Rest

Partners switch every :30 seconds

Teams of 2 complete all five rounds together, with the first partner accumulating as many reps as possible in :30 seconds, then switching to the second partner who then also completes as many repetitions as possible in the remaining :30 seconds.

Score is total reps as a team.

Stagger start 4 teams at a time on the minute (Add a minute to the clock for every group of 4 teams).

Cool Down

Warm-up (No Measure)

THE WALK AROUND

2 Shoulder Maintenance exercises of your choice

11/16/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

A.

2 Rounds

3 Kip Swings

3 Pull Ups

5 Push Ups

7 Squats

30 Singles

B.

Burgener Clean x 3

Metcon

Metcon (Time)

1-2-3… up to 10

Clean and Jerk (155/105)

after each round of clean and jerks do 1 Round “Cindy” (5 pull ups, 10 push ups, 15 squats)

Goal: Sub 18 min

Cool Down

Warm-up (No Measure)

Banded Lat Stretch

:90 sec/side

Roll/Smash Calves

:90 sec/side

11/15/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Reverse Tabata Row

8 Rounds :10 sec hard/:20 sec easy

2 Rounds

20 laying hammie

10 burpees

Metcon

Metcon (Time)

50-40-30-20-10

Cal Row

Notes: Alternate back and forth with a partner or rest the same as your work

Cool Down

Warm-up (No Measure)

Strict T2B

3 x 10-15

11/14/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

15 Band Good Morning

5 Roll Over V Sit

7 Single Arm DB Press/Side

7 Pike Compression

Metcon

A: Diane (Time)

21-15-9
Deadlifts, 225# / 155#
Handstand Push-ups
Goal: Sub 7 Minutes

B: Metcon (Time)

For Time

21-15-9

Push Press (135/95)

KB Swing (70/53)

Goal: Sub 7 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)

11/13/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Way Hip Stretch x 3/side

2 Rounds

10 Goblet Squat

50′ High Knees

50′ Butt Kickers

5 Roll Over V Sit

Metcon

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

B: Metcon (Weight)

21-15-9

Unbroken Thruster

Notes: Each set is for max load. Rest as needed between sets

Cool Down

Warm-up (No Measure)

Monster Walk

3×50′