Category Archives for "WOD"

04/14/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Run 400 meters

2 Rounds:

10 Air squat

10 Push-Ups

10 Jumping pull-ups

10 Fire hydrant circles (each side)

10 Mountain climbers (each leg)

10 Forward/back jumping jacks

30 seconds Hollow body hold on bar

Metcon

Metcon (Time)

Teams of 2

One Partner Working at a time:

600m Partner Run

50-40-30-20-10 Reps:

KB Swings

Pull Ups

2 Minute Rest

30 Calorie Row

50-40-30-20-10 Reps:

Alternating DB Goblet Squats

Alternating Burpees

Cool Down

Warm-up (No Measure)

THE WALK AROUND

Couch Stretch (1 minute low, 2 minutes high)

04/13/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

— 10 Band Good Morning

— 10 BTN Band Press

— 10 Band Overhead Squat

— 3 Turkish Get Up/arm

Metcon

Metcon (AMRAP – Reps)

Interval Chipper

— 0-5 min: Max Rep Burpee Over Bar

— 5-9 min: Find your 1 RM Power Clean

— 9-12 min: Max Rep Cal Rower

— 12-14 min: Max Rep Bar Muscle Up

— 14-15 min: Max Rep Deadlift with your final Power Clean Weight

Goal: Just get it done

Cool Down

Warm-up (No Measure)

Midline:

Weighted Sit Up

— 3 x 20

04.12.2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Banded Hamstring Stretch

— :90 sec/side

Warm Up

— 50 Singles

— 10 Hanging Hip Touch

— 50 Singles

— 10 Laying Leg Crossover

— 50 Singles

— 5 Jumping Pull Up on Rope

— 50 Singles

— 5 Roll Over V-Sit

Metcon

Metcon (Time)

3 Rounds

— 80 Double Unders

— 20 T2B

— 5 Rope Climb

Goal: Sub 12 min

Cool Down

Warm-up (No Measure)

Easy Row/Run/Rope

— 5 min

Roll/Smash Calves

— :90 sec/side

04.11.2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Row or Rope 5 min

3 Rounds

— 10 Spiderman

— 10 Romanian Deadlift

— :45 sec Single Unders

Burgener Clean x 3

Metcon

Metcon (Time)

5 Rounds

— 20 Wall Ball (20/14)

— 10 Hang Power Clean (155/105)

Goal: Sub 15 min

Cool Down

Warm-up (No Measure)

Hold Straight Leg Raise

— 1 min, :45 sec, :30 sec

— 1 min, :45 sec, :30 sec

Rest as needed

04/10/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Banded Shoulder Stretch

— :90 sec/side

Easy AMRAP 7 min

— 50′ High Knees

— 50′ Butt Kickers

— 5 Reverse Grip Press

— 5 Behind the Neck Snatch Grip Push Press

— 5 Barbell Good Morning

Strength

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

B: Warm-up (No Measure)

Single Arm DB Press

— 3 x 10/arm

Single Arm DB Row

— 3 x 10/arm

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)

04/09/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Way Hip Stretch x 3 each leg

3 Rounds

— 3 Kip Swing + 1 Pull Up + 3 Kip Swing

— 7 Goblet Squat

— 10 Shuoulder Tap

— Rope or Row :45 sec

Metcon

Metcon (Time)

For Time

— Run 1200 meters

Then 12 rounds of:

— 4 strict handstand push-ups

— 8 chest-to-bar pull-ups

— 12 squats

Time cap: 25 minutes

Cool Down

Warm-up (No Measure)

Banded Shoulder Stretch

— :90 sec/side

Band Pull Apart

— 3 x 15-20

Pigeon Stretch

— :90 sec/side

04/07/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

45 seconds of work and 15 seconds of rest:

Air Squats

Pogo jumps

Hollow rock

Sots press (PVC or bar)

Thoracic high fives (each arm)

Arms (over and back)

Torso rotations (each way)

Push Ups

Metcon

Metcon (Time)

With a Partner:

100 Air Squats

20 Burpees

80 V-Sits

20 Burpees

60 Jumping Lunges

20 Burpees

40 Dumbbell Thrusters

20 Burpees

20 Push-Ups
One Partner Working at a Time. Work your way down the list, then back up.

Cool Down

Warm-up (No Measure)

Couch Stretch (2 Minutes on Each Side)

Pec Stretch on the Rig (:90 on each side)

04/06/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

— Row 10 cal

— Muscle Clean x 10

— Single Leg Box Step Up x 10/leg

— Laying Leg Crossover x 10

Metcon

Metcon (Time)

For Time

— 20 Hang Power Clean (135/95)

— 30 Pistol

— 15 Hang Power Clean (155/105)

— 30 Pistol

— 10 Hang Power Clean (205/145)

— 30 Pistol

Goal: Sub 11 min

Cool Down

Warm-up (No Measure)

Midline:

3 x Back and forth the length of the gym

— Banded Glute March w/ KB’s in Front Rack Hold

04/05/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

5 Rounds “Rowling”

— Row as fast or as slow as you want and try to get the meters to stick on 100; must stop on or before 80m.

However many meters you are off do that many burpees (don’t do more than 8/round)

Then;

3 Sets

3 Kip Swing + 3 Pull Up + 3 T2B + 3 Kip Swing

Metcon

Metcon (Time)

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

— T2B

— Cal Row

Goal: Sub 13 min

Cool Down

Warm-up (No Measure)

Easy Row/Rope/Run to 20 min

Lateral Raise, 45 degree raise, Front Raise

3 x 10 each direction

04/04/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

A: Warm-up (No Measure)

Easy AMRAP 6 min

— Roll Over V-Sit x 5

— :30 sec Double Under Practice

— Single Leg Deadlift x 10/leg

B: 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

Strength

A: Snatch (1)

15 Minutes to find a 1 Rep Max

B: Clean and Jerk (1)

15 Minutes to find a 1 Rep Max

Cool Down

Warm-up (No Measure)

Banded Hammie Stretch

2 min/side

Roll/Smash Lats

2 min/side