Category Archives for "WOD"

04/03/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

— Kang Squat x 10

— Jumping Pull Up on Rope x 5

— Knees to Elbow on Rope x 5

B: 3 Way Hip Stretch (No Measure)

Samson Stretch

Spiderman Stretch (elbow down, knee out, toe down)

Runner’s Stretch

*Deep Squat elbows on knees when you switch sides

Metcon

Metcon (Time)

For Time :

2 Rounds

— 28 Front Squat (155/105)

— 7 Rope Climb ##Sub 14 min

Cool Down

Warm-up (No Measure)

Couch Stretch

2 min/side

Roll/Smash IT Bands, Quads, and Hip Flexors

2 min/side

04/02/2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

— Row/ Rope :45 sec

— Banded Press x 10

— Band Good Morning x 10

— Push Up x 10

Metcon

Metcon (Time)

For Time:

— 15 Push Jerk (185/135)

— 10 Power Clean (185/135)

— 30 Bar Facing Burpee

— 10 Power Clean (185/135)

— 15 Push Jerk(185/135)

Goal:Sub 12 min

Cool Down

A: Warm-up (No Measure)

Midline: Weighted Sit Up

2 x 20

B: 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)

03.31.2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

RELAY RUN

ANIMAL RELAY

Bunny Hops

Duck Walk

Crab Walk

Horse Walk

Bear Crawl

Pigs on Ice Skates

MOVEMENTS

Burpees

Toes To Bar

Mountain Climbers

Squats

Jumping Squats

Sit-Ups

Push-Ups

Hand Release Push-Ups

Push Press

KB Swing

Cool Down

Warm-up (No Measure)

The Walk Around

EASY 400M

Metcon

Metcon (AMRAP – Rounds and Reps)

ANNIVERSARY EASTER SPECIAL

03.30.2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Easy Row, Rope or Jog 5 min

Roll/Smash IT Bands, Quads, Hips

3 min

3 Way Hip Stretch x 3/side

Cool Down

Warm-up (No Measure)

Couch Stretch

2 min/side

Roll/Smash Glutes

2 min

Strength

A: Back Squat (20)

B: Single Leg Box Step-Up (12-12-12)

3×12 per leg

C: Barbell Good Morning (15-15)

03.29.2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

— 30 Singles

— 7 Kang Squat

— 30 Singles

— 7 Hang Muscle Clean

— 30 Singles

— 7 Goblet Squat

— 30 Singles

Cool Down

Warm-up (No Measure)

Easy Row or Rope till clock hits 20-22 min

Roll/Smash Calves

:90 sec/side

Metcon

Metcon (Time)

For Time:

— 30 Deadlift (225/185)

— 30 Box Jump Over (24/20)

— 30 Front Squat (185/135)

— 30 Box Jump Over

— 30 Hang Power Clean (155/105)

— 30 Box Jump Over

Goal: Sub 15 min

03.28.2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Deep Squat Hold

2 min

Easy EMOM

— Odd: 5 Stiff Leg Deadlift and 5 Muscle Clean

— Even: 10 Lateral Lunge and 20 Double Under

Cool Down

Warm-up (No Measure)

Single Leg DB Deadlift

2-3 x 10/side

Couch Stretch

2 min/side

Metcon

Metcon (Time)

For Time:

— 10 Rounds of “Cindy” (5 pull up, 10 push up, 15 squat)

— Run 5k

— 5 Rounds of “Mary” (5 HSPU, 10 Pistol, 15 Pull Up)

03.27.2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Easy Row or Rope 5 min

Banded Lat Stretch

:90 sec/side

3 Rounds

— 10 Shoulder Tap

— 5 low ring transition

— 10 Banded Press

— 10 kang squat

Cool Down

Warm-up (No Measure)

Bar Hang

Accumulate 2 min

Roll/Smash Upper Back and Hips

4 min

Metcon

Metcon (AMRAP – Rounds)

EMOM 20 min

— Min 1: 5 Ring Muscle Up

— Min 2: 7 Double KB Push Jerk (70’s/53’s)

— Min 3: 9 HSPU

— Min 4: 11 Double KB Front Squat (70’s/53’s)

03.26.2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds

— 15 Band Pull Apart

— :10 sec Ring Support Hold

— :10 sec Bottom of Ring Dip Hold

— 15 Romanian Deadlift w/ barbell

Cool Down

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)

B: Warm-up (No Measure)

Banded Glute March

3 min

Metcon

Metcon (Time)

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

— Ring Dip

— KB Swing (70/53)

Goal: Sub 13 min

03.24.2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

EMOM 8 min

— Odd: 5 kang squat + 30 Singles

— Even: 5 Single Arm Press/Arm + 30 Singles

Cool Down

Warm-up (No Measure)

THE WALK AROUND

Couch Stretch

2 min/side

Roll/Smash

— Quads and Calves

— :90 sec/side

Upper Back

2 Minutes

Metcon

Metcon (AMRAP – Rounds)

In teams of 2

AMRAP 20 Minutes

5 Pull-ups

10 Push-ups

15 Air Squats

One athlete will run 400 Meters while the other completes as many rounds of the AMRAP as possible. The athletes will then switch, with the athlete coming off the run starting a new round. Only completed rounds will be counted.

03.23.2018

WOD

Sweat Panda Fitness – CrossFit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

3 Way Hip Stretch x 3/side

Roll/Smash Upper Back and Lats

2 min

3 Rounds

— Row :45 sec

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

— 5 Front Squat

— 5 Push Press

Cool Down

Warm-up (No Measure)

Row 8 Minutes

Couch Stretch

2 min/side

Roll/Smash Quads and Lats

2 min

Metcon

Crossfit Games Open 18.5 Scaled (Ages 16-54) (AMRAP – Reps)

Complete as many reps as possible in 7 minutes of:

3 thrusters 65/45 lb

3 jumping chin-over-bar pull-ups

6 thrusters 65/45 lb

6 jumping chin-over-bar pull-ups

9 thrusters 65/45 lb

9 jumping chin-over-bar pull-ups

12 thrusters 65/45 lb

12 jumping chin-over-bar pull-ups

15 thrusters 65/45 lb

15 jumping chin-over-bar pull-ups

18 thrusters 65/45 lb

18 jumping chin-over-bar pull-ups

This is a timed workout. If you complete the round of 18,

go on to 21. If you complete 21, go on to 24, etc.