Category Archives for "WOD"

Saved By The Barbell

WOD

Sweat Panda Fitness – CrossFit

Warm-up

A: Warm-up (No Measure)

200m Jog

15 Air Squats

10 Lateral Lunges

20 PVC Pass Throughs

10 Burpees

15 Ab Mat Sit Ups

B: Warm-up (No Measure)

Burgener Clean Warmup

Deadlift Positions

Metcon

Metcon (AMRAP – Reps)

3 rounds for max reps of:

1 minute of burpees


1 minute of wall-ball shots

1 minute of deadlifts


1 minute of med-ball sit-ups


1 minute of hang power cleans


Rest 1 minute

Men: 20-lb. ball, 115-lb. deadlifts and cleans


Women: 14-lb. ball, 75-lb. deadlifts and cleans

Cool Down

Warm-up (No Measure)

THE WALK AROUND

Seated Forward Stretch

2 Minutes

08/31/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

15/10 Cal Row

15 Band Pull Apart

15 Face Pull

5 Kip Swing

5 Bomber

Metcon

Metcon (Time)

For Time

50 CTB Pull Up

50 Burpee

Goal: Sub 6 min

Cool Down

Warm-up (No Measure)

Pec Stretch

:60-:90 sec

Banded Lat Stretch

:90 sec/side

08/30/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

A.

3 Rounds

5 Kang Squat

10 Reverse Grip Press

10 Pike Compression

B.

Burgener Clean x 3

Metcon

A: Power Clean (1)

15 Mminutes to build to a 1RM

B: Metcon (Time)

For Time

100 Power Clean (155/135)

Goal: Sub 17 min

Notes: Every min do 5 T2B

Cool Down

Warm-up (No Measure)

Banded Hamstring Stretch

2 min/side

08/29/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

9 Press From Split Stance

7 PVC OHS

5 Sotts Press

10 Shoulder Tap

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 min

6 OHS (135/95)

9 HSPU

12 Box Jump Over (24/20)

Goal: 8+ 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# plate)

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

08/28/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Way Hip Stretch x 3/side

3 Rounds

10 Cal Row

7 Single Leg Deadlift/side

5 Kang Squat

Strength

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

On the 3 minute

Warm-up (No Measure)

B.

Single Leg Glute Bridge

3 x 15/side

C.

Barbell Good Morning

3 x 10

Cool Down

Warm-up (No Measure)

Couch Stretch

08/27/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Jog/Row 5 min

1 Round

50′ Walking Lunge

50 Singles

10 Goblet Squat

50 Singles

10 Single Arm DB Push Press

50 Singles

50′ Walking Lunge

Metcon

Metcon (Time)

10-9-8…1

Burpee w/ Dumbbells (50’s/35’s)

DB Front Squat (50’s/35’s)

Goal: Sub 15 min

Cool Down

Warm-up (No Measure)

08/25/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 4 min

20 Air Squats

10 Lateral Lunge

5 Bomber

Metcon

Metcon (Time)

Teams of 3

3 Rounds

Partner 1: 30 Dumbbell Squat (50/35)

Partner 2: 20 Dumbbell Push Press (40/25)

Partner 3: 10 Burpee Pull Up

Goal: Sub 17 min

Notes: Rotate only after each person is done their exercise

Cool Down

Warm-up (No Measure)

Internal Hip Rotation (90 sec/side)

Banded Lat Stretch

1 min/side

08/24/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

5 Hang Muscle Snatch

10 Bradford Press (empty bar)

5 Kang Squat

10 Cal Row

Warm-up (No Measure)

2 Rounds

5 Hang Muscle Snatch

10 Bradford Press (empty bar)

5 Kang Squat

10 Cal Row

Metcon

Sweat Panda 8 (Time)

2 Rounds

Heavy DB Front Rack Carry 50′ (50/35)

15 Snatch (135/95)

Heavy DB Front Rack Carry 50′ (50/35)

15 Clean &Jerk (135/95)

Goal: Sub 15 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# plate)

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

08/23/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

5 Windmill/arm

7 Goblet Squat

5 Inch Worm

30 Singles

Metcon

Chaos (Time)

Run 400 meters

30 / 25 Burpees to Bar

45 / 40 Single-arm DB OHS (50/35)

40 / 45 Single-leg Squats

25 box jump-overs (24/20)

100-ft. Banded Glute March

Goal: 15 min Time Cap

Cool Down

Warm-up (No Measure)

Roll/Smash Calves

1 min/side

Banded Hip and Knee Work

3 sets of 50′ in each direction

08/22/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Easy Run, Rope or Row 3 Minutes

2 Rounds

Burgener Snatch x 1

10 Spider Man

5 Sots Press w/ PVC

Strength

2 Position Snatch (2-2-1-1-1)

Hang Snatch, Full Snatch

Cool Down

Warm-up (No Measure)

Couch Stretch

3 min/side

Band Pull Apart

3 x 20