Category Archives for "WOD"

03.08.2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

A: 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

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: 3 Position Snatch (1-1-1-1-1)

High/Mid/Floor

B: Snatch Balance (1-1-1-1-1)

Cool Down

Warm-up (No Measure)

Banded Plank

3 x :45 sec

Shoulder Raises

3 x 10 each direction

03.07.2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

2 Rounds

— 50 Singles

— 10 Spiderman

— 10 Shoulder Tap

— 10 Goblet Squat

— 50′ Waiters Walk right

— 50′ Waiters Walk Left

Then;

Running Warm Up

— jog 200 meters

— run 200 meters

— jog 200 meters

Metcon

Metcon (Time)

3 Rounds

— Run 400 meters

— 10 DB Thruster (50’s/35’s)

Goal: Sub 10 min

Cool Down

Warm-up (No Measure)

Monster Walks

Forward,Back, Side L, Side R

2×10

03.06.2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Banded Front Rack Stretch

1 min/side

3 Rounds

— 7 Romanian Deadlift

— 7 Hang Muscle Clean

— :30 sec row

Strength

Hang Power Clean (1)

15 Minutes to find your 1 Rep Max

Metcon

Metcon (Time)

For Time:

— 50 Hang Power Clean (185/135)

— 10 Cal Row Each time you Break

Goal: Break no more than 8 times

Cool Down

Warm-up (No Measure)

Pike Compressions

3 x 10-15

Banded Hammie Stretch

— :90 sec/side

03.05.2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 8 min

— 50′ High Knees

— 50′ Butt Kickers

— 50′ Carioca left

— 50′ Carioca right

— 5 Kip Swing

— 5 Boot Strapper

Metcon

Metcon (AMRAP – Rounds)

5 Rounds On the 4 min

1 Round of “Helen”

— Run 400 meters

— 21 Swings (53/35)

— 12 Pull Up

Cool Down

Warm-up (No Measure)

Hip Bridge

3 x 10-15

Banded Lat Stretch

:90 sec/side

03.03.2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Row, Jog or Rope 3 Minutes

3 Rounds

— 5 KB Snatch/Arm

— 10 Banded Good Morning

— 50 Singles

Metcon

Metcon (Time)

Teams of 2

— 150 Power Snatch (75/55)

— At the top of each min do 4 bar facing burpees

— Break up the snatch anyway you want, 1 person works at a time on the barbell, both can do burpees at the same time

Goal: Sub 10 min

Cool Down

A: Warm-up (No Measure)

Easy Row/Rope/Run 5 Minutes

B: Shoulder Maintenance (No Measure)

3×15 Push-Up Plus

3×15 Band Pull-Apart

3×10 Laying “W” (5# plate)

1×10 of Each: Lateral/45/Front Raise (5# plate)

03.02.2018

WOD

Sweat Panda Fitness – Pulse Fit

View Public Whiteboard

Warm-up

Warm-up (No Measure)

Row 200 Meters.

8 Medicine ball cleans

8 Banded good mornings

8 push-up

8 Back stroke (each arm)

10 yards Inchworm

8 Single leg deadlifts (each side)

Workout

Metcon (Time)

3 Rounds

22 Kettlebell Deadlifts

22 Med Ball Cleans

22 Calorie Row

22 Push-ups

Cool Down

Warm-up (No Measure)

Roll out Quads (2 Minutes/side)

03.02.2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

3 Way Hip Stretch 3x per side

Row 3 Minutes

2 Rounds

— 5 Roll Over V-Sit

— 7 Goblet Squat

— 10 Kneeling Shoulder Tap

— 30 Hops

Metcon

Crossfit Games Open 18.2 (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 50/35 lb

Bar-facing burpees

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 Scaled (Ages 16-54) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 35/20 lb

Bar-facing burpees (stepping burpees allowed)

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Crossfit Games Open 18.2 Scaled Masters (55+) (Time)

1-2-3-4-5-6-7-8-9-10 reps

for time of:

Dumbbell squats 20/10 lb

Bar-facing burpees (jump over empty barbell, stepping burpees allowed)

-12 minute time cap

– If you finish under the time cap, use remaining time to complete 18.2a

– If you don’t finish before the time cap, add 1 second for every rep you don’t complete before the time cap

Cool Down

Crossfit Games Open 18.2 A (all divisions) (Weight)

Use the remaining time from 18.2 to accomplish a 1RM clean

Warm-up (No Measure)

Easy 5 minute Row

Roll out Quads, IT & Glutes

03.01.2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Easy AMRAP 8 min

— 5 low ring transition

— 5 jumping ring dip

— Jog 200 meters

Metcon

Metcon (Time)

Open Prep

For Time

— Row 1k/Run 800m

— 15 Ring Muscle Up

— Run 1200m

— 30 HSPU

— Run 1 mile

— :60 sec L-Sit

Goal: Sub 30 min

Cool Down

Warm-up (No Measure)

— Banded Lat Stretch :90 sec/side

— Lateral Raise, 45 degree raise, front raise

— 2 x 10/exercise

02.28.2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Warm-up (No Measure)

Roll/Smash Upper Back/Lats 2 min

Couch Stretch 2 min/side

3 Rounds

— 10 Pike Compression

— 10 Goblet Squat

— Row or Rope:45 sec

Metcon

Metcon (Time)

— 10-8-6-4-2

— Front Squat (185/135)

— 20-16-12-8-4

— Anchored Sit Up

Goal: Sub 15 min

Cool Down

Warm-up (No Measure)

— Couch Stretch 2 min/side

— Hip Bridge

(3 x20)

02.28.2018

WOD

Sweat Panda Fitness – CrossFit

Warm-up

Metcon

Metcon (Time)

— 10-8-6-4-2

— Front Squat (185/135)

— 20-16-12-8-4

— Anchored Sit Up

Goal: Sub 15 min

Cool Down

Warm-up (No Measure)

Roll/Smash Upper Back/Lats 2 min

Couch Stretch 2 min/side

3 Rounds

— 10 Pike Compression

— 10 Goblet Squat

— Row or Bike :45 sec

Warm-up (No Measure)

— Couch Stretch 2 min/side

— Hip Bridge

(3 x20)