Category Archives for "WOD"

10/19/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

20 Plyo Skier

10 Press in Split Stance

3 Kip Swing + 1 Pull Up + 3 Kip Swing

5 Single Leg DB Deadlift/Side

Burgener Clean x3

Warm-up (No Measure)

3 Rounds

20 Plyo Skier

10 Press in Split Stance

3 Kip Swing + 1 Pull Up + 3 Kip Swing

5 Single Leg DB Deadlift/Side

Burgener Clean x3

Metcon

Metcon (Time)

For Time

800m Run Cash In

then:

3 Rounds

3 Power Clean (225/155)

21 CTB Pull Up

63 Double Unders

then…

800m Run Cash Out

Goal: Sub 17 min

Cool Down

Warm-up (No Measure)

A.

Banded Lat Stretch

1 min/side

B.

Banded Hammie Stretch

:90 sec/side

10/18/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

A.

3 Way Hip Stretch x 3/side

B.

3 Rounds

5 Inchworm w/ push up

5 Single Arm KB Press/side

10 Goblet Squat

20 Double Under

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 min

6 DB Alt. Box Step Up (24/20) (50’s/35’s)

9 DB Push Jerk (50’s/35’s)

12 Burpees

Goal: 5+ Rounds

Cool Down

Warm-up (No Measure)

A.

Roll/Smash IT Bands

:90 sec/side

B.

Pec Stretch

:90 sec

10/17/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 6 min

Odd: 30 Singles + 6 Kneeling Shoulder Tap

Even: 5 Kang Squat + 5 BTN Press

Metcon

Metcon (Time)

For Time

100 Box Jump Over (24/20)

Goal: Don’t exceed any more than 40 deads

Notes: Each min stop and do 5 Deadlift (315/225)

12 Minute Cap

Cool Down

Warm-up (No Measure)

A.

Strict T2B

3 x 10-15 reps

Notes: Rest as needed between sets

B.

Roll/Smash Calves

:90 sec/side

10/16/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 6 min

50′ High Knees

50′ Butt Kicker

50′ Lunge + Lunge + Squat

5 Bootstrapper

Metcon

Metcon (AMRAP – Rounds)

5 Rounds on the 2 min

200 meter run

10 Thruster (115/75)

Rest 5 min

5 Rounds on the 2 min

20/17 Cal Row

10 T2B

Cool Down

Warm-up (No Measure)

Easy Row, or Jog till the clock hits 20 min

Couch Stretch

3 min/side

10/15/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

A.

Easy Jog, or Row 3 min

B.

3 Rounds

10 PVC Pass Thru

5 PVC OHS

5 PVC Sotts Press

Strength

A: Snatch Balance (5-5-5)

B: Overhead Squat (3)

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)

10/13/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

10 Cossack squat (each side)

200m jog

10 Squat to stand

10 Thoracic high fives (each arm)

10 Headstand to push-up

50 feet Pigs on ice skates

10 Arms (over and back)

10 FONZ’s

R,P,S,B!

Metcon

Metcon (Time)

CONGA LINE

One at a time, each athlete performs the workout – follow the leader style. You cannot advance to the next task until the athlete in front of you has completed it.

2 Rounds For time:

30/20 Calorie Row

20 DB Thrusters, 50/35lb

400M Run

20 Burpee to Plate

Cool Down

Warm-up (No Measure)

THE WALK AROUND

10/12/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

A.

3 Rounds

5 Kip Swing

10 Pigeon Walk

10 Kneeling Shoulder Tap

50 Singles

B.

Snatch Transfer x 2

Metcon

A: Snatch (1)

Build to 85% of 1RM

B: Metcon (AMRAP – Rounds and Reps)

AMRAP 20 min

“Cindy” (5 pull up, 10 push up, 15 squats)

Notes: Every 3 rounds do 5 Power Snatch (135/95) + 10 Box Jump (30/24)

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)

10/11/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 7 min

10 Cal Row

10 Spiderman

5 Windmill/arm

Metcon

Metcon (Weight)

On the 3 min for 18 min

10 DB Lunge

10 DB Hang Power Clean

10 DB Push Jerk

10 DB Deadlift

Notes: Workout is for load

Cool Down

Warm-up (No Measure)

A.

Couch Stretch

3 min/side

B.

Banded Shoulder Stretch

1 min/side

10/10/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

A.

3 Rounds

10 Hip Bridges

5 Hang Muscle Clean

5 Front Squat w/ :3 sec pause

10 Behind the Neck Banded Press

B.

Burgener Clean x 3

Strength

A: Clean and Jerk (1-1-1-1-1)

B: Metcon (Weight)

AMRAP 5 min

10 Single Leg DB Deadlift/side

10 Single Arm DB Row/side

Notes: This should be done for accessory work and not for “rounds”

Cool Down

Warm-up (No Measure)

Roll/Smash Hammies

2 min/side

10/09/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

A.

5 Rounds Rowling

Try to stop counter right on 100 meters. If you are over or under do that many reps of burpees (don’t do more than 10)

B.

2 Rounds

6 Hanging Hip Touch

8 Single Arm Russian KB Swing/arm

10 Banded Press

Metcon

Metcon (Time)

For Time

400 meter KB Farmers Carry (70’s/53’s)

Notes: Each time you put down the weight do 15 KB Swings before starting again

Cool Down

Warm-up (No Measure)

A.

Strict T2B

3 x 10

B.

Band Good Morning

Accumulate 100 reps