Category Archives for "WOD"

10/08/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

A.

2 Rounds

10 Band Good Morning

10 Laying Hammie/leg

10 Superman

Metcon

A: Deadlift (3)

15 Minutes to buid to a heavy 3

B: Metcon (No Measure)

Flow Workout

Run 800 meters

20 T2B

20 Medball Clean

100 Double Under

Run 1000 meters

20 Hollow Rock

20 Single Leg Box Step Up (empty barbell)

100 Double Under

Run 800m

20 V-Ups

20 Strict Pull Up

100 Double Under

Notes: Workout is not for time. Work at a moderate pace to get it done

Cool Down

Warm-up (No Measure)

Superman

3 x 20

Banded Hammie Stretch

2 min/side

10/06/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Row 250 easy

50 feet Pigs on ice skates

5 Slow and low air squats (perfect form)

5 Jumping pull-ups

5 push-ups

Row 250 moderate

10 Fire hydrant circles (each side)

10 Mountain climbers (each leg)

30 seconds Hollow body hold on bar

10 Headstand to push-up

10 Cossack squat (each side)

Row 250 fast

Metcon

Metcon (AMRAP – Reps)

For max reps

3-man WOD

6 minutes max calorie row

6 minutes max reps DB Front squat (50#/35#)

6 minutes max reps Pull-ups

6 minutes max reps Double Unders (or single)

6 minutes max reps sit-ups

———-

Only one athlete working at a time, switch as necessary.

No rest between exercises, immediately rotate after each 6M interval.

Score = total reps completed by your team.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

LAX Ball Shoulder and Scap (2min/side)

10/05/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Chipper Warm Up

10 Shoulder Tap

Jog 200 meters

10 Kip Swing

10 Burpees

10 Inch Worm

Row 300 meters

Metcon

Metcon (Time)

For time

50 burpees

Row 1k

Run 1 Mile

50 Burpees

Goal: Sub 24 min

Cool Down

Warm-up (No Measure)

Pec Stretch

1 min

Roll/Smash Calves

:90 sec/side

10/04/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Superman

7 Pike Compression

7 Hang Muscle Clean

10 Cal Row

Metcon

A: Metcon (Time)

20 min

21-15-9

T2B

Double KB Swing (53’s/35’s)

Goal: Sub 5 min
Notes: With remaining time find your 1 RM Hang Power Clean

B: Hang Power Clean (1)

Cool Down

Warm-up (No Measure)

A:

Good Morning

3 x 10

B:

Banded Hammie Stretch

2 min/side

10/03/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

A:

Banded Front Rack Stretch

:60 sec/side

B:

2 Rounds:

20 Plyo Skier

10 Lateral Lunge

5 Low Ring Transition

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 11 min

1 Squat Clean (205/145)

3 Front Squat

3 Muscle Up

9 Box Jump (30/24)

Goal: 6+ 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)

10/02/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 PVC Pass Thru

5 Roll Over V-Sit

15 Kang Squat

15 Row

Strength

A: Back Squat (3-3-3)

B: Front Squat (3-3-3)

Cool Down

C: Overhead Squat (3-3-3)

Warm-up (No Measure)

Couch Stretch

3 min/side

10/01/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Single Arm Swing/Arm

5 Single Arm Push Press/Arm

5 Windmill/Arm

Row 250 meters

Metcon

Metcon (Time)

30-20-10

Hang Power Clean and Jerk (135/95)

Calorie Row

Goal: Compare to 6/25 or Sub 14 min

Cool Down

Warm-up (No Measure)

Box Reverse Hyper

3 x 20

Pidgeon Stretch

:90 sec/side

09/29/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Way Hip Stretch x 3/side

3 Rounds

25′ Lunge + Lunge + Squat

25 Plyo Skier

10 Banded Press

Metcon

Metcon (Time)

Teams of 2

AMRAP 12 min

30 Partner Wall Ball (20/14)

20 Box Jump Over Alternating Reps(24/20)

10 Synchronized DB Front Squat (50/35)

Goal: 3+ Rounds

Cool Down

Warm-up (No Measure)

Banded Lat Stretch

:90 sec/side

09/28/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds:

200m Run

Burgener Snatch

Metcon

Metcon (Time)

A.: Warm-up (No Measure)

Power Snatch + Squat Snatch

On the min x 5 min

B: Isabel (Time)

For Time: 30 Snatches, 135# / 95#
Goal: Sub 10 Minutes

Cool Down

Warm-up (No Measure)

Shoulder Rotation

2 sets x 10 reps of each Internal/External/90

(slack in lower band

Roll/Smash Calves and IT Bands

:90 sec each

09/27/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

50′ Bear Crawl

10 Hollow Rock

200m Run

Metcon

Metcon (Time)

50′ Handstand Walk

400 meter Run

100′ Handstand Walk

400 meter Run

150′ Handstand Walk

400 meter Run

100′ Handstand Walk

400 meter Run

50′ Handstand Walk

(20/40/60 tap)

Goal: Sub 16 min

Cool Down

Warm-up (No Measure)

Accumulate 50 of each

Band Pull Apart

Banded Face Pull

Roll/Smash Upper Back

2 min