Monthly Archives

June 2018

Sunday 7.1.18

Announcements

DOGGIE NOSES & YOGA POSES!!! Sunday, July 15th at 10:30am
Charity fundraiser at Three Danes. Come take a yoga class while dogs roam freely around making friends and spreading the love! Get your tickets through Eventbrite. Every one who attends gets a swag bag with cool free stuff. Proceeds benefit O.S.C.A.R., a local animal shelter and rescue. Act quickly, there is a limited number of tickets available and they are selling quickly!

https://www.facebook.com/events/199360280684989/

Three Danes CrossFit – CrossFit


WOD

10 Min EMOM

Every minute on the minute complete 10 calories Bike and use remaining time in that minute to complete max reps sit-ups

Score is total number of sit-ups completed over the entire 10 minute EMOM

Warm-up

BACK LOT WARM UP – 1 Minute back and forth for each of the following:

Easy Jog

Walking Front Lunge

Medium Jog

Butt Kicks

Fast Jog

High Knee Pull

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Mobility

Complete 1-2 Minutes of each of the following:

Squat Stretch

Superman Stretch

Hollow Rock

Couch Stretch

Front Rack Stretch

Cradle Stretch

Pigeon Sweep

Cobra Pose

Child Pose

PVC Circle

Metcon (AMRAP – Reps)

10 Min EMOM

Every minute on the minute complete 10 calories Bike and use remaining time in that minute to complete max reps sit-ups
Score is total number of sit-ups completed over the entire 10 minute EMOM

CASH OUT

Metcon (No Measure)

75 Banded Tricep Pull down

25 – 25 – 25
Using a band of appropriate resistance, Athlete is to complete 3 sets of 25 repitions of Tricep Pull Downs

Metcon (No Measure)

Barbell Bicep Curl 45/35
Athlete is to complete 50 Bicep Curls

Saturday 6.30.18

Announcements

DOGGIE NOSES & YOGA POSES!!! Sunday, July 15th at 10:30am
Charity fundraiser at Three Danes. Come take a yoga class while dogs roam freely around making friends and spreading the love! Get your tickets through Eventbrite. Every one who attends gets a swag bag with cool free stuff. Proceeds benefit O.S.C.A.R., a local animal shelter and rescue. Act quickly, there is a limited number of tickets available and they are selling quickly!

https://www.facebook.com/events/199360280684989/

Three Danes CrossFit – CrossFit


Warm-up

1 Min Easy Bike

20 Lunges

1 Min Medium Bike

25 Kettlebell Swings

1 Min Fast Bike

15 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

completed with empty barbell

Mobility

Complete 1-2 Minutes of each of the following:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

Couch Stretch

High Knee Pull

Cradle Stretch

Pigeon Sweep

Child Pose

PVC Circle

Warrior Squat

Rig Calf Stretch

Strict Press (8 – 8 – 8 – 8)

Athlete to complete 4 sets of 8 reps at 70% of 1RM

Front Squat (8 – 8 – 8 – 8)

Athlete to complete 4 sets of 8 reps at 70% of 1 RM

Metcon (Time)

50 Deadlift for time 95/65

Rx+ 135/95

Friday 6.29.18

Announcements

DOGGIE NOSES & YOGA POSES!!! Sunday, July 15th at 10:30am
Charity fundraiser at Three Danes. Come take a yoga class while dogs roam freely around making friends and spreading the love! Get your tickets through Eventbrite. Every one who attends gets a swag bag with cool free stuff. Proceeds benefit O.S.C.A.R., a local animal shelter and rescue. Act quickly, there is a limited number of tickets available and they are selling quickly!

https://www.facebook.com/events/199360280684989/

Three Danes CrossFit – CrossFit


Hard Work pays off with PR’s!

WOD

FILTHY FIFTY

Warm-up

Complete the following:

1 Wall Run

5 Push Ups

5 Sit Ups

5 Mountain Climbers

2 Wall Runs

10 Squats

10 Hanging Knee Raises

10 Jumping Jacks

Mobility

Complete 1-2 Minutes of each of the following:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

Couch Stretch

Front Rack Stretch

High Knee Pull

Cradle Stretch

Lat Stretch on Wall

Chest Stetch (pec) on wall

Pigeon Sweep

Frog Stretch

PVC Circle

Rig Calf Stretch

Banded Shoulder/ Lat Stretch

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders
Kettlebell Swings 35/25

Thursday 6.28.18

Announcements

DOGGIE NOSES & YOGA POSES!!! Sunday, July 15th at 10:30am
Charity fundraiser at Three Danes. Come take a yoga class while dogs roam freely around making friends and spreading the love! Get your tickets through Eventbrite. Every one who attends gets a swag bag with cool free stuff. Proceeds benefit O.S.C.A.R., a local animal shelter and rescue. Act quickly, there is a limited number of tickets available and they are selling quickly!

https://www.facebook.com/events/199360280684989/

Three Danes CrossFit – CrossFit


A little squat therapy…always good!

WOD

Complete ONE round of the following for time:

10 Hang Power Snatch 115/75

30 Cal Ski Erg

10 Hang Power Snatch 115/75

45 Cal Row

10 Hang Power Snatch 115/75

Warm-up

Starting with any equipment, complete the following:

1 Min Bike

20 Walking lunges

1 Min Row

20 Mountain Climbers

1 Min Ski

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

completed with empty barbell

Mobility

Complete 1 Minute of each of the following:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

High Knee Pull

Cradle Stretch

Frog Stretch

PVC Circle

Warrior Squat

Rig Calf Stretch

Foam Roller/ Barbell Shoulder Stretch

Skill Work

Snatch Balance (5 – 5 – 5 – 5)

Snatch Balance to be performed at 50-60% of 1 Rep Max completing 5 reps at each of the squat width positions (2″, 4″, 6″, and full depth)

Metcon (Time)

Complete ONE round of the following for time:

10 Hang Power Snatch 115/75

30 Cal Ski Erg

10 Hang Power Snatch 115/75

45 Cal Row

10 Hang Power Snatch 115/75

Wednesday 6.27.18

Announcements

DOGGIE NOSES & YOGA POSES!!! Sunday, July 15th at 10:30am
Charity fundraiser at Three Danes. Come take a yoga class while dogs roam freely around making friends and spreading the love! Get your tickets through Eventbrite. Every one who attends gets a swag bag with cool free stuff. Proceeds benefit O.S.C.A.R., a local animal shelter and rescue. Act quickly, there is a limited number of tickets available and they are selling quickly!

https://www.facebook.com/events/199360280684989/

Three Danes CrossFit – CrossFit

WOD

9 min EMOM

Every Minute On The Minute Complete The Following:

3 HSPU

6 Air Squats

In the time remaining for each minute perform max reps burpees

Score is total number of burpees completed during entire 9 Min EMOM

Warm-up

COACHES CHOICE!

Mobility

COACHES CHOICE!

Teaching

Metcon (AMRAP – Reps)

9 min EMOM

Every Minute On The Minute Complete The Following:

3 HSPU

6 Air Squats

In the time remaining for each minute perform max reps burpees
Score will be total number of burpees accumulated over entire 9 Minute EMOM

Tuesday 6.26.18

Announcements

DOGGIE NOSES & YOGA POSES!!! Sunday, July 15th at 10:30am
Charity fundraiser at Three Danes. Come take a yoga class while dogs roam freely around making friends and spreading the love! Get your tickets through Eventbrite. Every one who attends gets a swag bag with cool free stuff. Proceeds benefit O.S.C.A.R., a local animal shelter and rescue. Act quickly, there is a limited number of tickets available and they are selling quickly!

https://www.facebook.com/events/199360280684989/

Three Danes CrossFit – CrossFit


Nope, we don’t know what Rogue is doing either 🤷🏻‍♂️

WOD

“Fast Fran”

100M Run

21 Thrusters 95/65

21 Pull-Ups

100M Run

15 Thrusters 95/65

15 Pull-Ups

100M Run

Rx+ Thrusters 115/75

Warm-up

Line Drills

Quad Stretch (butt kick leg pull)

Knee to Chest

Soldier Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Inch Worm

Toe Walk

Heel Walk

Bear Crawl

Crab Walk

Duck Walk

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Mobility

Complete 1-2 Minutes of each of the following:

Squat Stretch

Couch Stretch

Front Rack Stretch

Cradle Stretch

Pigeon Sweep

Wrist Stretch

Lat Stretch on Wall

PVC Circles

Skill Work

Pistol Squats

8 – 8 – 8 – 8

Each set consists of 4 Pistol Squats with the right leg, and 4 Pistol Squats with the left leg.

Scale Pistols Squats as needed. Athlete to push themselves while maintaining proper form, technique, and balance.

Metcon (Time)

“Fast Fran”

100M Run

21 Thrusters 95/65

21 Pull-Ups

100M Run

15 Thrusters 95/65

15 Pull-Ups

100M Run
Rx+

Thrusters 115/75

Monday 6.25.18

Announcements

DOGGIE NOSES & YOGA POSES!!! Sunday, July 15th at 10:30am
Charity fundraiser at Three Danes. Come take a yoga class while dogs roam freely around making friends and spreading the love! Get your tickets through Eventbrite. Every one who attends gets a swag bag with cool free stuff. Proceeds benefit O.S.C.A.R., a local animal shelter and rescue. Act quickly, there is a limited number of tickets available and they are selling quickly!

https://www.facebook.com/events/199360280684989/

Three Danes CrossFit – CrossFit


After coming in to WOD at TDCF, that night you will sleep like…well, like a Great Dane!

WOD

PARTNER WOD – “I GO, YOU GO”

20 MIN AMRAP

Partner A runs 400M while

Partner B does an AMRAP of:

5 Hanging Knee Raises

5 Power Cleans 95/65

When Partner A completes the 400M Run, they switch places and Partner B runs 400M while Partner A does the AMRAP of:

5 Hanging Knee Raises

5 Power Cleans 95/65

Rx+

Toes To Bar

Power Clean 115/75

Score is TOTAL combined number of reps completed for the entire 20 minute AMRAP

Warm-up

3 rounds – 1 Minute per round

Crazy Pizza Guy Game – Round lasts 1 Minute or until only one athlete remains. When out for the round, Athlete spends remaining time in that round completing penalties.

1st round – Squats

2nd round – Sit-Ups

3rd Round – Burpees

then complete the following:

2 rounds

12 Walking lunges

8 Mountain Climbers

6 Push-Ups

Mobility

Complete 1-2 Minutes of each of the following:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

Couch Stretch

Front Rack Stretch

High Knee Pull

Cradle Stretch

Wrist Stretch

PVC Circle

Warrior Squat

Rig Calf Stretch

Banded Kettlebell Swings (15 – 15 – 15)

Maintaining correct form and technique, Athlete is to perform Banded Kettlebell Swings increasing weight of kettlebell or increasing band resistance each set

Metcon (AMRAP – Reps)

PARTNER WOD – “I GO, YOU GO”

20 MIN AMRAP

Partner A runs 400M while

Partner B does an AMRAP of:

5 Hanging Knee Raises

5 Power Cleans 95/65

When Partner A completes the 400M Run, they switch places and Partner B runs 400M while Partner A does the AMRAP of:

5 Hanging Knee Raises

5 Power Cleans 95/65

Rx+

Toes To Bar

Power Clean 115/75
Score is TOTAL combined number of reps completed for the entire 20 minute AMRAP

Sunday 6.24.18

Announcements

DOGGIE NOSES & YOGA POSES!!! Sunday, July 15th at 10:30am
Charity fundraiser at Three Danes. Come take a yoga class while dogs roam freely around making friends and spreading the love! Get your tickets through Eventbrite. Every one who attends gets a swag bag with cool free stuff. Proceeds benefit O.S.C.A.R., a local animal shelter and rescue. Act quickly, there is a limited number of tickets available and they are selling quickly!

https://www.facebook.com/events/199360280684989/

Three Danes CrossFit – CrossFit


The tic tac toe game brings out the hustle!

WOD

TABATA AIRDYNE for calories

TABATA DOUBLE-UNDERS for reps

TABATA ROW for calories

Warm-up

1 Minute

Easy Bike

Active Spidermans

:45 Seconds

Easy Row

Active Samson

:30 Seconds

Wall Sprint

Push-up to Down Dog

then complete the following:

3 Rounds

10 Kettlebell Swings

8 Sit-Ups

6 Push-Ups

4 Jumping Lunges

2 Pull-Ups

Mobility

Complete 1-2 Minutes of each of the following:

Squat Stretch

Couch Stretch

High Knee Pull

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Chest Stetch (pec) on wall

Pigeon Sweep

PVC Circle

Rig Calf Stretch

Power Clean (4 – 4- 4- 4- 4)

To be completed at 50%of Athlete 1RM

TABATA AIRDYNE (Calories)

Complete 8 rounds consisting of 20 seconds work and 10 seconds rest
Score to be total calories accumulated over all 8 rounds

TABATA DOUBLE-UNDERS (AMRAP – Reps)

Complete 8 rounds consisting of 20 seconds work and 10 seconds rest
Score to be total repetitions of double unders accumulated over all 8 rounds

TABATA ROW (Calories)

Complete 8 rounds consisting of 20 seconds work and 10 seconds rest
Score to be total number combined calories accumulated over all 8 rounds

Saturday 6.23.18

Three Danes CrossFit – CrossFit


WOD

3 RFT

All Of the Exercises Every Round To Be Completed With Dumbbells (35’s/20’s)

200M Dumbbell run

20 Weighted Step-Ups 24/20

10 Dumbbell Thruster

Warm-up

100M Jog

then once across floor with:

Walking Front Lunge

100M Jog

then once across floor with:

Butt Kicks

100M Jog

then once across floor with:

High Knee Pull

then complete the following:

Dumbbell Warmup*

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

*all to be completed with a dumbbell in each hand

Mobility

Complete 1-2 Minutes of each of the following:

Squat Stretch

High Knee Pull

Cradle Stretch

Wrist Stretch

Pigeon Sweep

Child Pose

Cobra Pose

Bench Press (1 – 1 – 1 – 1 – 1…)

Maintaining proper form and technique, Athlete will complete 1 rep per set, slowly increasing the load in order to determine their one rep maximum Bench Press

Metcon (Time)

3 RFT

All Of the Exercises Every Round To Be Completed With Dumbbells (35’s/20’s)

200M Dumbbell run

20 Weighted Step-Ups 24/20

10 Dumbbell Thruster

Friday 6.22.18

Three Danes CrossFit – CrossFit


The sun coming up over Three Danes…

WOD

9 Minute AMRAP

1 Bar Muscle Ups/ 3 Jumping Muscle Ups

6 Back Squats 95/65

Back Squats from the floor

Rx+

3 Bar Muscle Ups/ 6 Jumping Muscle Ups

Back Squat 135/95

Warm-up

(3) One Minute Rounds

“Neat and Messy”

Losing Team completes 10 Burpees

Winning Team completes 5 Burpees

Complete each of the following back and forth across floor

Quad Stretch (butt kick leg pull)

Knee to Chest

Soldier Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Inch Worm

Toe Walk

Heel Walk

Bear Crawl

Crab Walk

Duck Walk

Mobility

Complete 1-2 Minutes of each of the following:

Couch Stretch

Front Rack Stretch

Cradle Stretch

Pigeon Sweep

Frog Stretch

PVC Circle

Rig Calf Stretch

Foam Roller/ Barbell Shoulder Stretch

Back Squat (1 – 1 – 1 – 1 – 1…)

Maintaining proper form and technique, Athlete will complete 1 rep slowly increasing the load in order to determine their one rep maximum Back Squat

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

1 Bar Muscle Ups/ 3 Jumping Muscle Ups

6 Back Squats 95/65

Back Squats from the floor
Rx+

3Bar Muscle Ups/ 6 Jumping Muscle Ups

Back Squat 135/95

CASH OUT

Sit-Ups (Time)

50 Ab Mat Sit-Ups
Rx+ GHD Sit-Ups