Category Archives for "WOD"

07/28/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Run 400 meters, then complete the following:

2 Rounds:

8 V-Ups

8 Jumping pull-ups

8 Air Squats

8 Lying Leg Crossovers

5 Box Step Ups

8 Straight Leg Raises

8 Ring rows

8 Thoracic high fives (each arm)

Metcon

A: Metcon (Time)

4 person team WOD for time (only 1 person working at a time)…

200 wall balls 20/14

40 burpees

175 squat jumps

40 pull-ups

150 kettlebell swings 1.5/1 pood

40 box jumps 30/24

100 cal row

B: Metcon (AMRAP – Reps)

Then..

3 minute AMRAP:

partner medicine ball sit-ups

Cool Down

Warm-up (No Measure)

THE WALK AROUND

LAX Ball to the shoulder

Roll out quads (2 Min/side)

07/27/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

7 PVC Pass Thru

5 OHS

5 Sots Press

50′ Bear Crawl

Metcon

Holleyman (Time)

30 Rounds for time of:

5 Wall-Ball Shots, 20#

3 Handstand Push-ups

1 Power Clean, 225#
In honor of U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, MT, was killed on August 30, 2004
To learn more about Holleyman click here
20/14

225/155

Cool Down

Warm-up (No Measure)

A.

Pigeon Stretch

2 min/side

B.

Accumulate 50 reps of each

Banded Face Pull

Band Pull Apart

07/26/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds of “Rowling”

Goal is to row and get the meters to stop on 100 meters exactly. Row as fast or slow as you want but you can’t pull after 80 meters. However many meters you are below or above do that many burpees

Metcon

Grunt Work (Time)

2 Rounds for Time

400 meter Dumbbell Shoulder Carry (50/35)

200 meter Dumbbell Front Rack Carry (50/35)

100 meter Dumbbell Overhead Carry (50/35)

25 Dumbbell Deadlift (50/35)

Goal: Just get it done

Cool Down

Warm-up (No Measure)

A.

Roll/Smash Upper Back

2 min

B.

Hip Bridge

3 x 20

07/25/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Easy 7 min AMRAP

5 Kang Squat

30 Plyo Skier

10 Kneeling Shoulder Tap

10 Row

Metcon

Rahoi (AMRAP – Rounds and Reps)

12-Minute AMRAP of:

12 Box Jumps, 24″

6 Thrusters, 95#

6 Bar Facing Burpees
In honor of U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, was killed on December 6, 2006
To learn more about Rahoi click here
95/65

24/20

Cool Down

Warm-up (No Measure)

A.

Couch Stretch

3 min/side

B.

Roll/Smash Calves

2 min/side

07/24/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

A.

3 Way Hip Stretch x 3/side

B.

3 Rounds

50′ High Knees

50′ Butt Kickers

15 Band Good Morning

5 Squats Against Wall

Strength

A: Back Squat (10-1-8-1-6-1)

Warm-up (No Measure)

A.

Banded Hamstring Stretch

2 min/side

B.

Internal Hip Rotation Stretch

1 min/side

B: Good Mornings (10-10-10)

Cool Down

07/23/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

10 Row

10 Kneeling Shoulder Tap

5 Jumping Ring Dip w/ :3 sec pause at top

5 Inchworm w/ Push Up

Metcon

J.T. (Time)

21-15-9

Handstand Push-ups

Ring Dips

Push-ups
In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005
To learn more about J.T. click here

Cool Down

B: Warm-up (No Measure)

Roll/Smash Quads and IT Bands

2 min/side

A: 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)

07/21/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Run 400 meters

3 Rounds:

5 Jump Tuck

10 Downward dog push-ups

10 Mountain climbers (each leg)

10 Headstand to push-up

5 Shoulder Flow

Metcon

Metcon (Time)

Teams of 3:

1500m Row (500m Each)

100 HR Push-Ups

100 TTB

100 DB Push Press

100 Box Jumps (24/20)

100 Sit-Ups

100 DU’s (300 Singles)

Cool Down

Warm-up (No Measure)

THE WALK AROUND

LAX Pec and Shoulder

3 Min/Side

07/20/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

A.

Banded Lat Stretch

:90 sec/side

B.

2 Rounds:

5 Kip Swing

10 Barbell Good Morning

5 BTN Snatch Grip Press

10 Laying Leg Crossover

Metcon

Metcon (Time)

21-18-15-12-9-6-3

Hang Power Snatch (95/65)

12 Alternating DB Lunges (50’s/35’s) after each round

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)

07/19/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

A.

Pidgeon Stretch

90 sec/side

B.

2 Rounds

5 Pike Compression

25′ Lunge/Lunge/Squat w/ PVC

:45 sec Rope or Row

Metcon

DG (AMRAP – Rounds and Reps)

10-Minute AMRAP:

8 Toes-To-Bar

8 Dumbbell Thrusters, 35#

12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
Goal: 5+ Rounds

(35/25)

Cool Down

Warm-up (No Measure)

A.

Roll/Smash IT Bands and Quads

2-4 min each

B.

Roll/Smash Upper Back

2 min

07/18/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

A.

2 Rounds

10 Cal Row

7 PVC Pass Thru

10 Spiderman

7 Bootstrapper

B.

Skill Transfer Snatch

Snatch Position Drills

Strength

A: Snatch (3-3-2-2-1-1-1)

B: Metcon (Weight)

3 Rounds

15 Band Pull Apart

5 Sotts Press

10 OHS for quality

Notes: Rest as needed between rounds and you choose the weight for the sotts press. Use the same weight for the OHS

Cool Down

Warm-up (No Measure)

A.

Roll/Smash Upper Back

2 min

B.

Roll/Smash Glutes

2 min