Category Archives for "WOD"

02/12/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Rowling 5xs:

–100m

*For each meter the athlete is under or over 100m they will do 1 burpee.

1 Round:

–:30sec Childs Pose Stretch

–:20sec per side Thread the Needle

–10 Scap Push Up

–10 Scap Pull Up

–20 Hollow Rocks

1 Round:

–10 Scap Push Up

–10 Scap Pull Up

–20 Hollow Rocks

SPECIFIC WARM UP 15-25minutes

Specific Warm Up 1x:

–10 Alternating Renegade Row

–:20sec Dumbbell Overhead Hold (right)

–:20sec Dumbbell Overhead Hold (left)

–5 Weighted Sit Up

Workout of the Day

Metcon (Time)

5 Rounds For Time or Quality

20 Alternating Renegade Row (50/35#)

100′ Waiters Walk Right (50/35#)

100′ Waiters Walk Left (50/35#)

15 Weighted Sit Up (50/35#)

5 Rounds For Time or Quality Scaled Version:

20 Alternating Renegade Row (35/25#)

100′ Waiters Walk Right (35/25#)

100′ Waiters Walk Left (35/25#)

15 Weighted Sit Up (35/25#)

5 Rounds For Time or Quality Minimal Gear Version:

20 Alternating Renegade Row (50/35#)

100′ Waiters Walk Right (50/35#)

100′ Waiters Walk Left (50/35#)

15 Weighted Sit Up (50/35#)

5 Rounds For Time or Quality Bodyweight Version:

40 Alternating Shoulder Taps

1min Side Plank (right)

1min Side Plank (left)

30 Sit-Ups

Accessory/Post Work

Warm-up (No Measure)

Foam Roll:

Quads: :90 sec/side

IT Band: :60 sec/side

Glutes: :90 sec/side

Upper Back: :90 sec

02/11/2020

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

Bike or Row 4xs:

–:20sec ON

–:10sec OFF

1 Round:

–5 Inchworm + Push Up

–10 Alternating Single Leg Low Box Step Up

–20 Banded Good Morning or 10-15 Kettlebell Deadlift

–15 Band Pull Aparts

–:30sec Plank Hold (on elbows)

SPECIFIC WARM UP 15-25minutes

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–5-10 Muscle Clean

–5-10 Strict Press

Box Jump Specific Warm-Up 1x:

–5 Box Jump (step down)

Specific Clean & Jerk Barbell Warm Up #1 1x:

–3 Hang Power Clean

–3 Push Press

–3 Power Clean

–3 Push Jerk

Specific Clean & Jerk Barbell Warm Up #2 1x:

–3 Clean & Jerk (resetting the barbell on the shoulders before the jerk)

–3 Clean & Jerk (going right into the jerk from the clean)

Workout of the Day

Metcon (Time)

3 Rounds:

20 Box Jump (24/20)

10 Clean and Jerk (135/95)

Goal: Sub 8 min

3 Rounds Scaled Version:

20 Box Jump OR Step Over (20/14)

10 Clean and Jerk (60-65% 1RM)

Goal: Sub 8 min

3 Rounds Minimal Gear Version:

20 Box Jump (24/20)

10 DB Clean and Jerk (60’s/40’s)

Goal: Sub 8 min

3 Rounds Bodyweight Version:

20 Burpee Broad Jump

30 Squat Jumps

Accessory/Post Work

Warm-up (No Measure)

3 Rounds For Quality:

10 Barbell Good Morning + :05sec hold at top of each rep

:20sec Bent Knee Hollow Hold

10 Scap Push Up or Band Pull Apart + :05sec hold at the end of each rep

02/10/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds:

–1min Bike or Row

–10 Bootstrapper

–6ea Suitcase Dumbbell Deadlift

–6ea Single Side Dumbbell Squat

–6ea Single Side Dumbbell Reverse Lunge

–:30sec per side Bird Dog

SPECIFIC WARM UP 15-25minutes

General Barbell Warm Up 1x:

–10 Romanian Deadlift

–10 Good Morning

–10 Alternating Lunge

–5 Back Squat (on coach’s call)

Turkish Get Up Specific Warm-Up 1x:

–5ea Turkish Sit-Up (on coach’s call)

Workout of the Day

Metcon (AMRAP – Rounds)

8 Rounds:

Min 1: Bike Or Row moderate pace

Min 2: 2 Back Squat (start at roughly 60% of your max and add 10-20 lbs each round)

Min 3: Bike Or Row moderate pace

Min 4: 5 Turkish Sit Up/side

8 Rounds Scaled Version:

Min 1: Bike Or Row moderate pace

Min 2: 2 Back Squat (start at roughly 60% of your max and add 10-20 lbs each round)

Min 3: Bike Or Row moderate pace

Min 4: 5 Turkish Sit Up/side

8 Rounds Minimal Gear Version:

Min 1: Jog or Jump Rope moderate pace

Min 2: 5-10 DB Squat depending on the load (should be moderate)

Min 1: Jog or Jump Rope moderate pace

Min 4: 5 Turkish Sit Up/side

8 Rounds Bodyweight Version:

Min 1: Jog or Jump Rope moderate pace

Min 2: 10 Tempo Wall Squats

Min 1: Jog or Jump Rope moderate pace

Min 4: 20 Alternating Wall Plank

Accessory/Post Work

Warm-up (No Measure)

Post Work 1x:

–2min per side Couch Stretch

–1-2min per side Hurdler Stretch

02/09/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

1 Round:

–:90sec Bike or Row

–10ea Lying Leg Swing

–5ea Lying Leg Crossover

–10 Roll Over V Sit

–:30sec Childs Pose Stretch

1 Round:

–:90sec Bike or Row

–10 Plank Ups

–8ea Single Leg Dumbbell Deadlift

–8ea Crossbody Dumbbell Clean

–8ea Single Arm Dumbbell Press

SPECIFIC WARM UP 15-25minutes

Wall Walk Specific Warm Up 1-2xs:

–:10sec Feet On Box Pike Hold

–:20 Hollow Hold or Bent Knee Hollow Hold

–1 Pike Around the World

–:20sec Hollow Hold or Bent Knee Hollow Hold

–1 Wall Walk or Variation

General Dumbbell Warm Up 1x:

–6 Dumbbell Deadlifts

–4 Dumbbell Hang Power Cleans

–2 Dumbbell Push Press

Workout of the Day

Metcon (AMRAP – Rounds and Reps)

5 Rounds on the 4 min:

12/10 Cal Row

9 Dumbbell Deadlift (50’s/35’s)

6 Dumbbell Hang Power Clean

3 Dumbbell Push Press

1 Wall Walk

Goal: Complete at an RPE of 6-7 (roughly 70%)

or 10/8 Assault Bike

5 Rounds on the 4 min Scaled Version:

10/8 Cal Row

9 Dumbbell Deadlift (35’s/25’s)

6 Dumbbell Hang Power Clean

3 Dumbbell Push Press

10 Plank Up

Goal: Complete at an RPE of 6-7 (roughly 70%)

or 8/6 Assault Bike

5 Rounds on the 4 min Minimal Gear Version:

150 meter Run

9 Dumbbell Deadlift (50’s/35’s)

6 Dumbbell Hang Power Clean

3 Dumbbell Push Press

1 Wall Walk

Goal: Complete at an RPE of 6-7 (roughly 70%)

5 Rounds on the 4 min Bodyweight Version:

150 meter Run

18 Alternating Single Leg Glute Bridge

12 Alternating Jumping Lunges

6 Clapping Push Ups

1 Wall Walk

Goal: Complete at an RPE of 6-7 (roughly 70%)

Accessory/Post Work

Warm-up (No Measure)

3 Rounds For Quality:

–:30sec Plank (on elbows)

–:20sec ea. Side Plank

02/08/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Workout Prime 1x:

–:20sec each side Farmers Hold

–5ea Medball Lateral Toss

–3ea Single Arm Reverse Lunge + Strict Press

–:20sec each Single Arm Kettlebell Overhead Hold

–10 Russian Twist

–3ea Single Arm Kettlebell Clean + Squat

–:20sec each Bottoms Up KB Carry/Hold

–3ea Crossbody Muscle Snatch

–3ea Single Arm Front Rack Lateral Lunge

Workout of the Day

Metcon (Time)

Build the Base/Flow Workout:

35 Cal Bike

100′ Single Arm KB Farmers Carry/side

10 Lateral Medball Throw/side

10 Single Arm Reverse Lunge + Strict Press/side

35 Cal Bike

100′ Single Arm KB Overhead Carry/side

30 Russian Twist

10 Single Arm KB Clean + Squat/side

35 Cal Bike

100′ Bottoms Up KB Carry/side

15 Crossbody Muscle Snatch/side

10 Single Arm Front Rack Lateral Lunge/side

( Sub 50 cal row if no bikes)

Build the Base/Flow Workout Scaled Version:

24 Cal Bike

100′ Single Arm KB Farmers Carry/side

10 Lateral Medball Throw/side

10 Single Arm Reverse Lunge + Strict Press/side

24 Cal Bike

100′ Single Arm KB Overhead Carry/side

30 Russian Twist

10 Single Arm KB Clean + Squat/side

24 Cal Bike

100′ Bottoms Up KB Carry/side

15 Crossbody Muscle Snatch/side

10 Single Arm Front Rack Lateral Lunge/side

(Sub 35 calorie row of no bike)

Build the Base/Flow Workout Minimal Gear:

600 meter Jog

100′ Single Arm KB Farmers Carry/side

10 Lateral Medball Throw/side

10 Single Arm Reverse Lunge + Strict Press/side

600 meter Jog

100′ Single Arm KB Overhead Carry/side

30 Russian Twist

10 Single Arm KB Clean + Squat/side

600 meter Jog

100′ Bottoms Up KB Carry/side

15 Crossbody Muscle Snatch/side

10 Single Arm Front Rack Lateral Lunge/side

Flow Workout Bodyweight Version:

600 meter Jog

1min each Side Plank Hold (accumulate)

30 Alternating Mountain Climbers

20ea Reverse Lunge to High Knee

600 meter Jog

2min Hollow Body Plank Hold (accumulate)

30 Alternating Russian Twist

20ea Split Squat

600 meter Jog

2min Handstand Hold (accumulate)

30 Alternating V-Up

20ea Alternating Lateral Lunge

Accessory/Post Work

Warm-up (No Measure)

Post Work 1x:

–2min Straddle Stretch

–1min Straddle Stretch (right)

–1min Straddle Stretch (left)

02/06/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Dynamic Warm-Up (No Measure)

10x/Each

Small Arm Circles Front/Back

Big Arm Circles Front/Back

Arms Across the Body

Arms Overhead

Alternating Arms Overhead

Easy Twist Upright Torso

Easy Twist Rounded Back

Twist With Flat back (wide Stance)

Inch Worm Push Up

Alternating Side Lunges

Alternating Spider-Man

Roll Over V-Sit

Lying Leg Crossovers

Metcon

Metcon (AMRAP – Rounds and Reps)

With a Partner

AMRAP 24

80 KB Swings

80 Goblet Squats

80 Push Ups

80 V-Ups

Cool Down

Warm-up (No Measure)

THE WALK AROUND

02/05/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

1 Round:

–30 Mountain Climbers

–5 Inchworm + Push Up

–10 Straight Leg Sit Up

–10 Scap Pull Up

–10 Romanian Deadlift

–5 Hang Muscle Clean

–5 Strict Press

1 Round:

–30 Alt. Mountain Climbers

–5- Bomber

–10 Pike Compression

–8 Kip Swing

–8ea Single Leg Deadlift

–5 Hang Muscle Clean

–5 Push Press

SPECIFIC WARM UP 15-30minutes

Specific Barbell Warm-Up. 1x:

–5 Deadlift

–5 Front Squat

–5 Push Jerk

Gymnastics Skill Warm Up 1x:

–3 Kip Swing + 1 Pull-Ups or 2 Jumping Pull-Ups

–3 Kip Swing + 3 Kipping Knee Raise or Hanging Knee Raise

–6 Hand Release Push Up (from knees)

–2 Pull-Ups or 2 Jumping Pull Ups/ Ring Row

–3 Toes to Bar or 3 Kipping Knee Raise/ Hanging Knee Raise

–4 Hand Release Push Up or Hand Release Push Up from knees

Barbell Build Up Sets 1x:

Workout of the Day

Pheezy (Time)

3 Rounds for time of:

5 Front Squats, 165#

18 Pull-ups

5 Deadlifts, 225#

18 Toes-To-Bar

5 Push Jerks, 165#

18 Hand Release Push-ups
In honor of U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, Florida, died on May 18, 2010
To learn more about Pheezy click here
165/115

225/155

Metcon (No Measure)

“Pheezy” Scaled Version:

3 rounds for time of:

5 Front Squats (55% 1RM)

12 Ring Row

5 Deadlifts (60-65% 1RM)

12 Toes To Ring OR Lying Leg Raise

5 Push Jerks (60-65% 1RM)

12 Hand Release Push-ups from Knees

Goal: Sub 12 min

“Pheezy” Minimal Gear Version:

3 rounds for time of:

5 DB Front Squats (65’s/45’s)

18 Pull-ups

5 DB Deadlifts (100’s/75’s)

18 Toes To Bars

5 DB Push Jerks (65’s/45’s)

18 Hand Release Push-ups

Goal: Sub 12 min

“Pheezy” Bodyweight Version:

3 rounds for time of:

36 Air Squats

18 Plank Jacks

36 Feet Elevated Glute Bridge

18 Pike Compression

36 Alt. Lateral Lunge

18 Hand Release Push-ups

Accessory/Post Work

Warm-up (No Measure)

Banded Pull Through:

3 x 10

Single Leg Glute Bridge :

3 x 10ea side

Split Lunge w/ Arms Extended

3 x :30 sec/side

02/04/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Foam Roll 1x:

–1min per side Foam Roll Lats

–2min Foam Roll T-Spine

1 Round:

–10 PVC Pass Thru

–10 Alternating PVC Around the World

–:20sec Dead Hang

–10 Scap Push Up

Snatch Drop Progression w/ PVC 1x:

–5 Snatch Drop to 2″

–5 Snatch Drop to Parallel

–5 Snatch Drop to Full

1 Round:

–10 Ragdoll

–10 PVC Overhead Squats

–:20sec Dead Hang

–10 Scap Push-Ups

SPECIFIC WARM UP 15-25minutes

General Barbell Warm Up 1x:

–5 High Hang Snatch Low Pull

–5 High Hang Snatch High Pull

–5 High Hang Muscle Snatch

–5 Snatch Balance (to power position)

Specific Barbell Warm Up 1x:

–5 Hang Power Snatch

Strength

Hang Power Snatch (3-3-3-3-3)

Warm-up (No Measure)

Heavy Day Scaled Version:

Increase reps as needed for practice

Heavy Day Minimal Gear Version:

DB Hang Power Snatch

5 x 5/arm depending on load

Heavy Day Bodyweight Version:

4 Rounds For Quality

–5 Wall Walk w/ a :03sec pause at the top of each rep

–10 Table Row or Backpack Bent Over Row

–20 Alt. Plank Shoulder Taps w/ a :01sec pause at the top of each rep

Cool Down

Warm-up (No Measure)

Every 2:00 x 3 sets:

Hang Muscle Snatch

3 x 10

Every 2:00 x 3 sets:

Split Stance Good Morning

3 x 8/leg

02/03/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

2x:

Jump Rope 3xs:

–:20sec ON

–:10sec OFF

*Any Variation of jump rope.

1 Round:

–10 Bootstrapper

–8ea Single Arm KB Swing

–8 Goblet Squat

–8 Goblet Alternating Lunge

SPECIFIC WARM UP 15-25minutes

General Barbell Warm Up 1x:

–8 Romanian Deadlift

–8 Muscle Clean

–8 Front Squat

–8 Push Press

Double Under Practice 3xs:

–:15sec ON of Double, Single, Double

–:15sec OFF

Thruster Specific Warm-Up 1x:

–10 Thruster

Workout of the Day

Metcon (Time)

For Time:

50 Thruster (95/65)

300 Double Under

50 Wall Ball (20/14)

300 Double Under

Goal: Sub 14 min

For Time Scaled Version:

35 Thruster (75/55)

3 min of Singles

35 Wall Ball (20/14)

3 min of Singles

Goal: Sub 14 min

For Time Minimal Gear Version:

50 DB Thruster (45’s/30’s)

300 Double Under

50 Wall Ball (20/14)

300 Double Under

Goal: Sub 14 min

For Time Bodyweight Version:

50 Lunge, Lunge, Squat

300 Toe Taps or Hop Overs

50 Squat Jumps

300 Toe Taps or Hop Overs

Accessory/Post Work

Warm-up (No Measure)

Single Arm Dumbbell Press:

3 x 6/arm w/ :03 sec down and up

Pallof Press:

3 x 8/side w/ :03 sec press and return

Complete all work sets at RPE of 6-7 of 10

02/02/2021

WOD

Sweat Panda CrossFit FORTUNA, Sweat Panda CrossFit MCKINLEYVILLE – CrossFit

Warm-up

Warm-up (No Measure)

Athlete Chooses 1:

–2 min Run, Bike, Row

2 Round:

–10 Sumo Inchworm

–5ea Prone Lying Leg Crossover

–8ea Suitcase Dumbbell Deadlifts

–8ea Dumbbell Push Press

–:45sec Hollow Body Plank Hold

SPECIFIC WARM UP 15-25minutes

Dumbbell General Warm-Up 1x: (warm-up weight)

–10 Alternating Dumbbell Deadlift (squat Stance)

–10 Alternating Dumbbell Hang Snatch

–10 Alternating Dumbbell Snatch

Dumbbell Snatch Specific Warm-Up 1x: (warm-up weight)

–4 Alternating Dumbbell Snatch (resetting each rep on the ground)

–4 Alternating Dumbbell Snatch (passing the dumbbell in mid-air to touch and go from the ground)

Workout of the Day

Metcon (Time)

For Time:

50-35-20

Alternating DB Snatch (50/35)

-Run 400 meters after each round

Goal: Sub 13 min

For Time Scaled Version:

40-20-10

Alternating DB Snatch (40/30)

-Run 400 meters after each round

Goal: Sub 13 min

For Time Minimal Gear Version:

50-35-20

Alternating DB Snatch (50/35)

-Run 400 meters after each round

Goal: Sub 13 min

For Time Bodyweight Version:

50-35-20

Burpee

-Run 400 meters after each round

Accessory/Post Work

Warm-up (No Measure)

3 Rounds for Quality:

20 Hollow Rocks

:30 sec Bird Dog x side

5 Wall Plank

20 Banded Good Morning