Category Archives for "WOD"

09/14/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

A.

3 Rounds

:45 sec Row

10 Pike Compression

10 PVC Pass Thru

10 PVC OHS

B.

Skill Transfer Snatch x 2

Metcon

Metcon (AMRAP – Rounds and Reps)

Interval AMRAP’s

AMRAP 4 min

9 OHS (135/95)

10 T2B

Rest 2 min

6 Hang Squat Snatch (135/95)

10 T2B

Rest 2 min

3 Squat Snatch (135/95)

10 T2B

Goal: 3+ Rounds each interval

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)

09/13/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

A.

Easy Jog, or Row 5 min

B.

3 Rounds

10 Laying Hammie/side

5 Kip Swing

5 Jumping Pull Up

10 Band Good Morning

Metcon

Angie (Time)

For Time:
100 pullups
100 pushups
100 situps
100 air squats

Cool Down

Warm-up (No Measure)

A.

Couch Stretch

2 min/side

B.

Banded Lat Stretch

:90 sec/side

09/12/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

A.

3 Rounds

25′ Spiderman

25′ Inchworm

10 Banded Press**

10 Barbell Row

B.

Burgener Clean x 3

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

2 Clean and Jerk (185/135)

2 Front Squat (185/135)

2 Legless Rope Climb

Goal: 6+ rounds

Cool Down

Warm-up (No Measure)

Roll/Smash Upper Back and Lats

2 min each

09/11/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

10 Reverse Grip Press

10 Kneeling Shoulder Tap

25′ Crab Walk

25 Double Under

Strength

A: Bench Press (5-5-5-5-5-)

B: Warm-up (No Measure)

3 Rounds NOT For Time:

5 Strict Ring Dip

10 Strict Pull Up

15 Close Grip Push Up

Rest as needed between rounds

C: Warm-up (No Measure)

Dumbbell Floor Press

5 x 10

Cool Down

Warm-up (No Measure)

Pec Stretch

:90 sec

09/10/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Hip Extension

10 Cal Row

10 Kang Squat w/ mini band

Metcon

Metcon (Time)

Aerobic Short

Row 500m

10 x 500m

Notes: Rest 2 minutes between efforts or alternate back and forth with a partner if needed

Score is average time: total of scores divided by 10.

Cool Down

Warm-up (No Measure)

Banded Hammie Stretch

2 min/side

09/08/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

10 push-up

10 Jumping pull-ups

10 One arm kettlebell swing (each arm)

10 Forward/back jumping jacks

10 Ring rows

30 seconds Hollow body hold on bar

10 Back stroke (each arm)

10 Ring out the towel (each side)

10 Banded Pass Thrus

10 Diagonal band pull aparts/side

Metcon

Jenkins (AMRAP – Rounds and Reps)

AMRAP (with a Partner) in 40 minutes

50 Burpees

400 meter Run

50 Kettlebell Swings (24/16 kg)

400 meter Run

50 Pull-Ups

400 meter Run

50 Push-Ups

400 meter Run
Split work between partners as needed. Run together.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

Roll Calf on Bar 2 min/side

LAX Ball Shoulder 2 min/side

09/07/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

A.

3 Rounds

10 Barbell Row

5 Hang Muscle Clean

10 Split Stance Press

5 Single Leg Deadlift/side

B.

Burgener Clean x 2

Metcon

A: Clean and Jerk (1)

Build to a heavy single in 15 Minutes

A: Metcon (Time)

2 Rounds

20 Clean and Jerk (155/105)

40 Burpee Over Bar

Goal: Sub 10 min

Cool Down

Warm-up (No Measure)

Banded Hammie Stretch

2 min/side

Pec Stretch

:90 sec

09/06/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 8 min

Min 1: 30 Double Under and 10 Banded Shoulder Press

Min 2: 10 Wall Ball (light)

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 9 min

30 Box Jump Over (30/24)

60 HSPU

90 MedBall Clean (20/14)

Goal: 1 Round

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# plate)

1×10 of Each: Lateral/45/Front Raise (5# plate)

09/05/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Way Hip Stretch x 2/side

Easy 7 min AMRAP

200m Run

3 Kip Swing

3 CTB Pull Up

10 Goblet Squat

Metcon

Metcon (Time)

AMRAP 30 min

Row 1k

50 Thruster (75/55)

25 Bar Muscle Up

50 Box Jump Over (24/20)

1 Mile Run

Cool Down

Warm-up (No Measure)

Couch Stretch

3 min/side

Roll/Smash Upper Back

2 min/side

09/04/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Stiff Leg Deadlift

10 Band Good Morning

20 Laying Leg Crossover

5 Roll Over V-Sit

Strength

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

B: Warm-up (No Measure)

Accumulate the following:

100 Band Pull Apart

50 Banded Tricep Extension

100 Band Face Pull

50 Strict Pull Up

C: Warm-up (No Measure)

Dumbbell Strict Press

5 x 10

Cool Down

Warm-up (No Measure)

Easy Jog 15 min