Monthly Archives

May 2018

Friday 6.1.18

Three Danes CrossFit – CrossFit


WOD

4 Rounds

3 Minutes work followed by 3 minutes of rest

18 Calorie Row or 15 Calorie Bike

12 Thrusters 95/65

Then maximum reps Burpee to Bar in time remaining in 3 minute round

Score is combined total for all rounds of burpees completed.

Burpee to Bar is a Burpee done under a pull up bar that the athlete CANNOT touch when standing with arm raised straight up overhead and fully extended towards ceiling. When performing this movement, athlete must jump and touch bar overhead for each rep to count.

Warm-up

Mobility

Metcon (AMRAP – Reps)

4 Rounds

3 Minutes work followed by 3 minutes of rest

18 Calorie Row or 15 Calorie Bike

12 Thrusters 95/65

Then maximum reps Burpee to Bar in time remaining in 3 minute round

Score is combined total for all rounds of burpees completed.
Burpee to Bar is a Burpee done under a pull up bar that the athlete CANNOT touch when standing with arm raised straight up overhead and fully extended towards ceiling. When performing this movement, athlete must jump and touch bar overhead for each rep to count.

Thursday 5.31.18

Three Danes CrossFit – CrossFit


Willow patiently waits her turn for the GHD!

WOD

5 Rounds

10 Cal Bike

15 Ring Row

20 Double Unders

Rx+

20 Cal Bike

20 Ring Row

40 Double Unders

Warm-up

Complete 2 rounds of the following:

10 Squat Thrust Jump

1 Length across floor of Crab Walk

10 Wreck Bag Clean

1 Length across floor of Bear Crawl

10 Mountain Climbers

10 Wreck Bag Slam

Mobility

Calf Stretch – 30 seconds per leg

High Knee Pull – 30 Seconds per leg

Couch Stretch – 30 Seconds per leg

Wall Pec Stretch – 30 Seconds per arm

Band Pull Apart – 30 Seconds

Front Squat (5,5,5,5)

Complete all repetitions @ 50% of 1RM

Metcon (Time)

5 Rounds

10 Cal Bike

15 Ring Row

20 Double Unders

Rx+

20 Cal Bike

20 Ring Row

40 Double Unders

CASH OUT

HANDSTAND HOLD – Accumulate 3 Minutes of total time in a handstand hold

Rx+

RING L-SIT – Accumulate 2 Minutes of total time in ring L-sit position

Wednesday 5.30.18

Three Danes CrossFit – CrossFit


WOD

Luring Living Summertime Challenge

LURONG TOTAL

8 MINUTE AMRAP

This workout is an 8-minute AMRAP comprised of the following:

2 Minutes of Deadlifts

1 Minute of Rest

2 Minutes of Back Squats (use the racks)

1 Minute of Rest

2 Minutes of Shoulder to Overheads (no racks)

Athletes will perform 2 minutes of Deadlifts, followed by 1 minute of rest. Then 2 minutes of Back Squats with another 1-minute period of rest. The athlete ends the workout with 2 minutes of Shoulder to Overheads.

The athlete’s score is the total number of reps completed during the 6 minutes of work time. Athletes may only use one bar and must change their own weights during the rest times. See details for each level and division.

Athletes may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.

Warm-up

Line Drills – once across floor for each of the following:

Quad Stretch

Knee to Chest

Solider Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

then complete:

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

with empty barbell

Mobility

Quad Stretch – 1 Minute per leg

Pigeon Sweep on bench/box – 1 Minute per leg

Frog Stretch – 1 Minute

PVC Circles – 1 Minute

Wall Stick Ups – 10 Reps

PVC Overhead Squats – 10 Reps

Superman – 10 Reps

Cobra Pose – 1 Minute

Child Pose – 1 Minute

LURONG TOTAL (AMRAP – Reps)

Luring Living Summertime Challenge

LURONG TOTAL

8 MINUTE AMRAP

This workout is an 8-minute AMRAP comprised of the following:

2 Minutes of Deadlifts

1 Minute of Rest

2 Minutes of Back Squats (use the racks)

1 Minute of Rest

2 Minutes of Shoulder to Overheads (no racks)

Athletes will perform 2 minutes of Deadlifts, followed by 1 minute of rest. Then 2 minutes of Back Squats with another 1-minute period of rest. The athlete ends the workout with 2 minutes of Shoulder to Overheads.

The athlete’s score is the total number of reps completed during the 6 minutes of work time. Athletes may only use one bar and must change their own weights during the rest times. See details for each level and division.

Athletes may not change or modify any of the movements, weights, or standards beyond what is listed in these standards.
Rx+/ Level 3

Age Group 18-39

Deadlift 275/175

Back Squat 225/145

Shoulder To Overhead 185/115

Age Group 40-49

Deadlift 225/145

Back Squat 185/115

Shoulder To Overhead 135/85

Age Group 50+

Deadlift 185/115

Back Squat 155/95

Shoulder To Overhead 95/65

Rx/ Level 2

Age Group 18-39

Deadlift 185/115

Back Squat 135/85

Shoulder To Overhead 95/65

Age Group 40-49

Deadlift 155/95

Back Squat 115/75

Shoulder To Overhead 75/45

Age Group 50+

Deadlift 135/85

Back Squat 95/65

Shoulder To Overhead 65/35

Level 1

Age Group 18-39

Deadlift 95/65

Back Squat 45/35

Shoulder To Overhead 45/35

Age Group 40-49

Deadlift 75/45

Back Squat 45/35

Shoulder To Overhead 45/35

Age Group 50+

Deadlift 75/45

Back Squat 45/35

Shoulder To Overhead 45/35

Metcon (Time)

50 GHD SIT-UPS

Tuesday 5.29.18

Three Danes CrossFit – CrossFit


Here, Lorenzo is keeping Sari company and patiently waiting for ROMWOD class to start.

WOD

1000 Meter Row

Push Jerk

5-4-3-2-1

1000 Meter Row

Power Clean

5-4-3-2-1

1000 Meter Row

Overhead Squat

5-4-3-2-1

*There is no time component for today’s WOD. The focus will be on form and technique for all lifts completed. Individual scores will be recorded for each component of todays WOD; time for the row, and weight used for the lifts.

Warm-up

1 Minute Single Unders

then:

Burgener Warm Up with PVC

then:

3 rounds

5 push up

5 Sit Ups

5 Squats

Mobility

Squat Stretch – 30 Seconds

Pigeon Sweep – 30 Seconds per leg

Butterfly Stretch – 30 seconds

Samson Stretch – 30 Seconds per leg

Wall Stick Ups – 30 Seconds

Teaching

Review each lift as a group in preparation for the WOD. Use PVC pipe.

1000m Row (Time)

Max Effort 1000m Row
The score that will get entered for the row will be the SLOWEST time achieved from all 3 attempts.

Push Jerk (5-4-3-2-1)

Athlete is to increase weight each set working towards a one rep max while maintaining proper form and technique.

Allow a minimum of 1-2 minutes rest between each set for muscle recovery.

Enter the weight used to complete the one rep in the final set.

Power Clean (5-4-3-2-1)

Athlete is to increase weight each set working towards a one rep max while maintaining proper form and technique.

Allow a minimum of 1-2 minutes rest between each set for muscle recovery.

Enter the weight used to complete the one rep in the final set.

Overhead Squat (5-4-3-2-1)

Athlete is to increase weight each set working towards a one rep max while maintaining proper form and technique.

Allow a minimum of 1-2 minutes rest between each set for muscle recovery.

Enter the weight used to complete the one rep in the final set.

Monday 5.28.18

Three Danes CrossFit – CrossFit


WOD

HERO WOD – WHITTEN

5 ROUNDS FOR TIME

22 Kettlebell Swings 70/53

22 Box Jumps 24/20

400 Meter Run

22 Burpees

22 Wall Balls 20/14

Army Captain Dan Whitten, 28, of Grimes, Iowa, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, North Carolina, died February 2, 2010, when enemy forces in Zabul, Afghanistan, attacked his vehicle with an improvised explosive device. Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

Warm-up

1 Minute Easy Bike

Walking Lunges once across floor

10 Air Squats

1 Minute Easy Row

Active Samson Stretch once across floor

10 Sit Ups

1 Minute Easy Ski Erg

Active Spiderman once across floor

10 Push Ups

then complete the following:

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

done with empty barbell

Mobility

PVC Circle – 1 Minute

Wall Stick-Ups – 10

Wall Lat Stretch – 1 Minute

Wall Pec Stretc – 30 Seconds per arm

Pigeon Sweep – 1 Minute each leg

Butterfly Stretch – 1 Minute

HERO WOD – WHITTEN (Time)

5 ROUNDS FOR TIME

22 Kettlebell Swings 70/53

22 Box Jumps 24/20

400 Meter Run

22 Burpees

22 Wall Balls 20/14

Sunday 5.27.18

Three Danes CrossFit – CrossFit


WOD

3 Rounds of (TWO) 2 Minute AMRAPS with one minute rest in between

AMRAP #1

5 HSPU

5 Toes to Bar

1 Minute Rest

AMRAP #2

5 Pull-Ups

8 Weighted Sit Ups 25/15

1 Minute rest

Warm-up

1 Minute Easy Bike

30 seconds Knuckle Drags

30 seconds Active Spidermans

45 seconds Medium Bike

30 seconds Side Lunge

30 seconds Active Samson

30 seconds Faster Bike

30 seconds Push-up to Down Dog

30 seconds Air Squats

Mobility

PVC Circle – 1 Minute

Front Rack Stretch – 1 Minute

Cobra Pose – 1 Minute

Child Pose – 1 Minute

Wrist Stretch – 1 Minute

Metcon (AMRAP – Reps)

3 Rounds of (TWO) 2 Minute AMRAPS with one minute rest in between

AMRAP #1

5 HSPU

5 Toes to Bar

1 Minute Rest

AMRAP #2

5 Pull-Ups

8 Weighted Sit Ups 25/15

1 Minute rest
Score is total number of reps accumulated between both AMRAPs for all 3 rounds

Saturday 5.26.18

Announcements

Memorial Day – Monday May 28th – There will only be one class at 9 am!
Have a happy, safe, and healthy Memorial Day. Regularly scheduled classes resume on Tuesday, May 28th.

Three Danes CrossFit – CrossFit


WOD

30 – 24 – 18 — Box Step Ups 35/26

15 – 12 – 9 —Bench 165/115

1 – 1 – 1—400 Meter Run

Warm-up

Line Drills

200 Meter Run

Quad Stretch

Knee to Chest

Solider Kicks

Knuckle Drags

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Presses

5 Stiff-Legged Deadlifts

5 Front Squats

performed with an empty barbell

Mobility

Overhead Stretch on Wall – 1 Minute

PVC Circle – 1 Minute

PVC Overhead Squats – 10 Slow Repetitions

Wall Pec Stretch

Metcon (Time)

30 – 24 – 18 — Box Step Ups 35/26

15 – 12 – 9 —Bench 165/115

1 – 1 – 1—400 Meter Run

Friday 5.25.18

Three Danes CrossFit – CrossFit


“BAHAHAHA…You’re gonna have them do what?!?” – Lorenzo

WOD

Three Danes CrossFit Benchmark WOD

“The Lorenzo”

Warm-up

Mobility

PVC Circle – 30 seconds

Wall Stick Ups – 30 Seconds

Pigeon Sweep – 30 Seconds per leg

Samson Stretch – 30 Seconds per leg

Spiderman Stretch – 30 Seconds per leg

The LORENZO (AMRAP – Reps)

40 Minute Time Cap

100 Double Unders

90 Sit-Ups

80 Meters Burpee Broad Jumps (5x across floor)

70 Kettlebell Swings (Russian) 53/35

60 Meters Bear Crawl (4x across floor)

50 Calorie Row

40 Push Press 75/55

30 Hang Power Clean 75/55

20 Thrusters 75/55

10 Wall Walks

20 Thrusters 75/55

30 Hang Power Clean 75/55

40 Push Press 75/55

50 Calorie Row

60 Meters Bear Crawl (4x across floor)

70 Kettlebell Swings (Russian) 53/35

80 Meters Burpee Broad Jumps (5x across floor)

90 Sit-Ups

100 Double Unders
40 Minute Time Cap

Athlete completes ALL reps of each exercise before moving to the next exercise. Your score is the total number of reps completed when the time cap is reached. If one round is finished completely, then athlete can click Rx+ and enter their time in the comments section.

Thursday 5.24.18

Three Danes CrossFit – CrossFit


WOD

5 Rounds:

30/21 Calorie Bike

200 Meter Wreck Bag Run (45/35)

Warm-up

200 Meter Run

followed by 30 seconds each of:

Quad Stretch

Knee to Chest

Cradle Stretch

then:

1 Minute Bike

followed by 30 seconds each of:

Soldier Kicks

Side Lunge

Air Squats

then:

100 Meter Run

followed by 30 seconds each of:

Active Spiderman

Active Samson

Walkouts

then:

:30 Second Bike

Mobility

Down Dog with Foot Pedal – 1: Minute

Pigeon Pose – 1 Minute Each Leg

Couch Stretch – 1 Minute Each Leg

Wall Pec Stretch – 1 Minute each Arm

Snatch Deadlift to above knee (3 x 4 @ 70% 1 Rep Max of Snatch Deadlift)

Athlete is to perform a Snatch Deadlift. Start from the ground and move the bar up the body finishing the movement directly above the knee and then returning to the ground.

Snatch Scoop (3 x 4 @ 70% 1 Rep Max of Snatch Deadlift)

Athlete is to Snatch Deadlift the bar to the low hang position. Athlete is then to practice the “scoop” portion of the Snatch by moving the bar from the low hang to the high hang position.

Metcon (Time)

5 Rounds:

30/21 Calorie Bike

200 Meter Wreck Bag Run (45/35)

Wednesday 5.23.18

Three Danes CrossFit – CrossFit


WOD

Lurong Living Summertime Challenge

“Lucky 13”

13 Minute AMRAP

13 Toes To Bar

13 American Kettle Bell Swings

13 Lateral Box Jump Overs

Warm-up

30 Seconds of each:

Bike

Medball Foot Taps

Air Squats

Bike

Medball Deadlifts

Active Samson

Bike

Wall Balls

Active Spiderman

Mobility

10 Superman

10 Hollow Rock

Cobra Pose – 1 Minute

Childs Pose – 1 Minute

PVC Circle – 1 Minute

Lurong Living Summertime Challenge “Lucky 13” (AMRAP – Rounds and Reps)

13 Minute AMRAP

13 Toes To Bar

13 American Kettle Bell Swings

13 Lateral Box Jump Overs

-Wall Sit-Ups for Level 2 and Level 1

-Russian Style Kettle Bell Swings for Level 1

-Lateral Box Jump Overs – Step Downs are allowed for all levels and Lateral Step Up are allowed for Levels 2 and 1.
Weights based upon age group and level chosen.

Rx+ (level 3)

Age 18-39

American Kettle Bell 70/53

Lateral box Jump Overs 30/24

Age 40-49

American Kettle Bell 53/35

Lateral box Jump Overs 30/24

Age 50+

American Kettle Bell 53/35

Lateral box Jump Overs 24/20

Rx (level 2)

Age 18-39

Wall Sit-Ups

American Kettle Bell 53/35

Lateral box Jump Overs 24/20

Age 40-49

Wall Sit-Ups

American Kettle Bell 53/35

Lateral box Jump Overs 24/20

Age 50+

Wall Sit-Ups

American Kettle Bell 35/26

Lateral box Jump Overs 20/14

Level 1

Age 18-39

Wall Sit-Ups

Russian Kettle Bell 35/26

Lateral box Jump Overs 24/20

Age 40-49

Wall Sit-Ups

Russian Kettle Bell 35/26

Lateral box Jump Overs 24/20

Age 50+

Wall Sit-Ups

Russian Kettle Bell 26/13

Lateral box Jump Overs 20/14

CASH OUT

3 x 20 Russian Twist

Rx 25/15

Rx+ 45/25