Category Archives for "WOD"

05/08/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

01

Banded Hammie Stretch

— 2 min/side

02

3 Rounds

— 7 Kang Squat

— 10 Laying Leg Crossover

— 15 KB Swings (light)

Strength

Deadlift (3-3-3-2-1)

Cool Down

Warm-up (No Measure)

Midline:

3 Rounds

— 5 Double KB Clean

— 50′ KB Overhead Carry

— 100′ KB Front Rack Carry

05/07/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

01

3 Way Hip Stretch x 3 each side

02

Easy AMRAP 6 min

— 5 PVC Pass Through

— 5 Roll Over V-sit

— 30 Double Unders

— 5 Overhead Squat

— 5 Sots Press

Metcon

Metcon (AMRAP – Rounds and Reps)

AMRAP 7 min

— 3 Power Snatch (155/105)

— 9 Box Jump (30/24)

Goal: 4+ Rounds

Cool Down

Warm-up (No Measure)

Midline:

01

Banded Abmat Sit Up

— 3 x 20

02

Side Plank

— 1 min, :45 sec, :30 sec on each side

05/05/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

MedBowling

2 Rounds:

200m Run

Junkyard Dog

Metcon

Metcon (AMRAP – Rounds and Reps)

For Time with a partner:

50 Cinconized Burpees

400 meter Run

400 Cinco unders (split)

400 meter Run

50 Alternating Squats

400 meter Run

50 Cinconized Burpees

Run together.

Cool Down

Warm-up (No Measure)

The Walk Around

Roll Out Glutes & Quads (2 Min Side

Banded Hammie Stretch (2 Minutes side)

05/04/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

01

Deep Squat Hold

— 2 min

02

Roll/Smash Upper Back and Lats

— 2 min/side

03: Snatch Skill Transfer Exercise (No Measure)

1. Snatch Push Press

2. Overhead Squat

3. Heaving Snatch Balance

4. Snatch Balance Without a Dip

5. Snatch Balance With a Dip

Metcon

A: Split Jerk (1)

20 Minutes to find 1RM

B: Metcon (AMRAP – Rounds and Reps)

01

AMRAP 3 min

— 3 Push Jerk (225/155)

— 15 Air Squat

Rest 1 Minute

02

AMRAP 3 min

— 6 Push Jerk (185/135)

— 18 Air Squat

Rest 1 Minute

03

AMRAP 3 min

— 9 Push Jerk (135/95)

— 21 Air Squat

GOAL: Unbroken Reps on Push Jerk
Rest 1 Minute Between Rounds

Cool Down

Warm-up (No Measure)

Midline:

L-Sit

— Accumulate 2 min

05/03/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

01

Easy Jog

— 800 meters

02

3 Rounds

— 10 Barbell Good Morning

— 10 Laying Leg Crossover

— 5 Roll Over V-Sit

— 10 Cal Sprint on Rower

Metcon

Metcon (Time)

4 Rounds

— Run 400m

— 7 Deadlift (315/225)

Goal: Sub 12 Minutes

Cool Down

Warm-up (No Measure)

01

Easy Row/Run/Rope

— 5 min

02

Roll/Smash Glutes/Low Back

— 2 min/side

05/02/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

— Jog 200 meters

— 10 Band Good Morning

— 10 Shoulder Tap

Metcon

Metcon (Time)

3 Rounds

— 30 Cal Row

— 30 Swing (70/53)

— 30 Burpee

Goal: Sub 20 min
Sub 400m Run

Cool Down

Warm-up (No Measure)

Midline:

01

Banded Abmat Sit Up

— 3 x 20

02

Teapot

— 3 x 10/side

05/01/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

01

3 Way Hip Stretch

— 3/side

02

3 Rounds

— Burgener Snatch

— 3 Kip Swing + 1 T2B + 3 Kip Swing

— 50 Singles

Metcon

Metcon (Time)

For Time:

— 90 Wall Ball (20/14)

— 60 T2B

— 30 Hang Power Snatch (135/95)

Goal: Sub 16 minutes

Cool Down

Warm-up (No Measure)

01

Banded Hammie Stretch

— 2 min/side

02

Couch Stretch

— 3 min/side (1 down/2 up)

04/30/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

01

Couch Stretch

— 2 min/side

02

Banded Front Rack Stretch

— 1 min/side

03

Burgener Clean x 3

Strength

Squat Clean (3-2-2-1-1-1)

Cool Down

Warm-up (No Measure)

Midline:

— 3×100′ Farmers Carry (heavy)

— 3×15 Medball Straight Leg Raise

04/28/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Medball Beetle Races

Junkyard Dog Warm-Up

Metcon

Metcon (Time)

For Time (with a Partner)

76 Air Squats

76 Dumbbell Push Presses (50/30 lb)

76 AbMat Sit-Ups

76 Wall Ball Shots (20/14 lb)

76 Burpees

76 Medball Twists (20/14 lb)

76 Push-Ups

76 Dumbbell Thrusters (50/30 lb)

2000m Row One Partner Works at a time. 1/2 teams will do it at the front end of the workout, half will do it at the end.

Cool Down

Warm-up (No Measure)

THE WALK AROUND

Foam Roll Quads: 2min/side

50 Band Pull Aparts

04/27/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 6 min

— Odd: 5 low ring transition

— Even: 50 Singles + 10 Band Good Morning

Metcon

Metcon (Time)

3 Rounds

— 25 Cal Row

— 20 DB Snatch (50/35)

— 10 Ring Muscle Up

Goal: Sub 15 min
Sub 400m Run if no rowers -Goal Sub 18 min.

Cool Down

Warm-up (No Measure)

01

Glute Bridge

— 2 x 15

02

Lateral Raise, 45 degree Raise, Front Raise

— 3 x 10 each direction