July 2018

Three Danes CrossFit – CrossFit

WOD

12 Min AMRAP

Rx+ 135/95

Warm-up

1 Minute Easy Bike

1 Minute Active Samson Stretch – 30 sec/ leg

45 Seconds Medium Bike

45 Seconds Active Spiderman

30 Seconds Fast Bike

30 Seconds Front Lunges

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

Complete 1-2 Minutes of each of the following:

Squat Stretch

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Hip Bridge

Shoulder Rotating T Square

Band Pull Aparts

PVC Circle

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Weightlifting

Back Squat (5 – 5 – 5 @ 85% 1 RM; 25 @ 50% 1RM)

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

10 Ring Push-Ups

10 Ring Rows

20 Deadlift 95/65

Rx+ 135/95

Three Danes CrossFit – CrossFit

WOD

For Time

50 Double Unders (100 Singles)

Cal Row 50/35

50 Wall Balls 20/14

Cal Row 50/35

50 Double Unders (100 Singles)

Warm-up

Rowling

Using only full strokes on the rower, try and stop the rower at 100m exactly. For every meter above or below 100 complete that number of reps of the following:

Round 1 – squats

Round 2 – Push-Ups

Round 3 – Burpees

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

Complete 1-2 Minutes of each of the following:

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Shoulder Rotating T Square

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Banded Squat Walk – forward

Banded Squat Walk – sideways left, sideways right

Banded External Shoulder Rotation

Banded Ankle Stretch

Rig Calf Stretch

WOD

Metcon (Time)

For Time

50 Double Unders (100 Singles)

Cal Row 50/35

50 Wall Balls 20/14

Cal Row 50/35

50 Double Unders (100 Singles)

CASH OUT

PISTOL SQUATS

Complete 3 sets of 8 reps per leg (16 reps per set)

Three Danes CrossFit – CrossFit

WOD

800m Run

30 Power Snatch 95/65

Cash Out 100 Ab-Mat Sit-Ups

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

High Knees

Butt Kickers

Mobility

Complete 1-2 Minutes of each of the following:

Squat Stretch

Couch Stretch

Front Rack Stretch

High Knee Pull

Knee Circles – Left, Right, Back and Forth – 10 of Each

Cradle Stretch

Pigeon Sweep

Cobra Pose

Child Pose

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

PVC Circle

PVC Overhead Squats

Warrior Squat – 5 Each Side

Rig Calf Stretch

WOD

Metcon (Time)

800m Run

30 Power Snatch 95/65

800m Run

30 Clean & Jerk 95/65

800m Run

30 Thrusters 95/65
Cash Out 100 Ab-Mat Sit-Ups

Three Danes CrossFit – CrossFit

The ladies starting “Fran Friday” off in style!

WOD

15 Min AMRAP

Rx+

1 Muscle Up and 7 Ring Dips

50/35 for the lunges

Warm-up

2 Rounds

200m Jog

10 Squats

10 Mountain Climbers

10 Sit-Ups

then

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

WOD

Metcon (AMRAP – Rounds and Reps)

15 Min AMRAP

8 Ring Dips

16 One Arm Dumbbell Overhead Lunge 35/20

8 Push-Ups
Rx+

1 Muscle Up and 7 Ring Dips

50/35 for the lunges

CASH OUT

GHD Back Extension – Complete 3 sets of 15 reps per set

Barbell Bicep Curl – Complete 3 sets of 15 reps per set

Three Danes CrossFit – CrossFit

WOD

Complete TWO Rounds of the following:

Score is total number of reps completed for Kettlebell Swings and Sit-Ups

Warm-up

1 Min Bike

Spiderman Stretch, 30 seconds per side

1 Min Row

Side Lunge; 30 seconds per side

Samson Stretch; 30 seconds per side

1 Min Ski

5 Push-up to Down Dog

10 Air Squats

then complete 10 Warrior Squat (5 per side)

Mobility

Complete 1-2 Minutes of each of the following:

Quad Stretch (Butt Kick Leg Pull)

Couch Stretch

High Knee Pull

Lat Stretch on Wall

Frog Stretch

Hip Bridge

Shoulder Rotating T Square

Rig Calf Stretch

Banded Squat Walk – forward

Banded Squat Walk – sideways left, sideways right

Weightlifting

Front Squat (5 – 5 – 5 @ 85% 1RM; 25 @ 50% 1RM)

Metcon (AMRAP – Reps)

Complete TWO Rounds of the following:

Athlete has 2 Minutes to complete the first part of each couplet before proceeding to MAX REPS for the second item for the remainder of each TWO minute round.

250m Row

Max Rep Kettlebell Swing 53/35

rest 2 minutes

Cal Bike 20/15

Max Rep Kettlebell Swing 53/35

rest 2 minutes

Cal Ski Erg 15/10

Max Rep Kettlebell Swing 53/35

rest 2 minutes
Second round replace Kettlebell Swings with Ab-Mat Sit-Ups.

Score is total number of reps completed for Kettlebell Swings and Sit-Ups

Three Danes CrossFit – CrossFit

So much has changed in just 4 months…Thank you to all our friends, supporters, and athletes! And stay tuned, with your help and support, we just keep getting better!

WOD

Fran

21 – 15 – 9

Thrusters 95#/65#

Pull-Ups

Warm-up

30 Single Unders

30 Jumping Jacks

then one way across floor for each of the following:

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

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Mobility

Complete 1-2 Minutes of each of the following:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

Front Rack Stretch

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Foam Roller/ Barbell Shoulder Stretch

WOD

Fran (Time)

21-15-9
Thrusters, 95# / 65#
Pull-ups

Gymnastics

Skill Work

Muscle Up Drills

Complete 3 Rounds of the following

10 Snap to Hollow

10 Superman

10 Prone PVC Raises (face down in Superman position, holding a PVC in a snatch grip, pull hands up towards ceiling while keeping arms straight, and legs in contact with the floor)

10 Standing Hollow Pull Downs (Using a technique bar and 1 or 2 bands, maintain a hollow position and straight arms and move hands from straight overhead to down until bar touches top of thighs)

10 Sliding Hollow Pulls (using rower seat)

10 Kipping Swings

10 Crossover Symmetry I, Y, T pulls

10 Jumping Bar Muscle Ups

Three Danes CrossFit – CrossFit

sometimes CrossFit turns you on your head…

WOD

400m Run

20 Box Jumps 24/20

Athlete to keep own time for rest periods. Rest time is included in overall time that is to be recorded.

Warm-up

2 Rounds

30 Single Unders

20 Mountain Climbers

10 Push-Ups

10 Kettlebell Swings

5 Push-Ups

10 Snap To Hollow

10 Superman

20 Sit-Ups

30 Jumping Jacks

Mobility

Complete 1-2 Minutes of each of the following:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

Couch Stretch

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Hip Bridge

Rig Calf Stretch

WOD

Metcon (Time)

400m Run

20 Box Jumps 24/20

Rest 1 Minute

20 Cal Ski Erg

20 Handstand Push-Ups

Rest 1 Minute

25 Cal Bike

25 Burpees

Rest 1 Minute

50 Cal Row

50 Ab-Mat Sit-Ups
Athlete to keep own time for rest periods. Rest time is included in overall time that is to be recorded.

Three Danes CrossFit – CrossFit

WOD

5 RFT

Scale as needed

135/95

115/75

Warm-up

1 Minute

Easy Bike

Active Spidermans

:45 Seconds

Medium Bike

Active Samson

:30 Seconds

Faster Bike

Push-up to Down Dog

then complete 2 rounds

10 Hip Bridges

10 Sit-Ups

10 PVC Thrusters

Mobility

Complete 1-2 Minutes of each of the following:

High Knee Pull

Cradle Stretch

Wrist Stretch

Cobra Pose

Child Pose

PVC Circle

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

WOD Rehearsal

Complete 3 rounds of the following rep scheme building to the weight to be used for the WOD

3 Deadlifts

2 Hang Power Cleans

1 Push Jerk

WOD

DT (Time)

5 Rounds for time:

12 Deadlifts, 155# / 105#

9 Hang Power Cleans, 155# / 105#

6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Scale as needed

135/95

115/75

Three Danes CrossFit – CrossFit

WOD

21 – 15 – 9

Rx+

Back Squat 185/130

Warm-up

Easy Jog – Wall to GHD, there and back twice

10 Rear Lunges

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

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Banded Good Morning

Banded Squat Walk – forward

Banded Squat Walk – sideways left, sideways right

PVC Circles

Complex

Clean Complex

1st Pull – from ground to below knee

Scoop – from above knee to high hang

Clean Pull – from ground moving through first two and adding elbow pull

Clean – (full squat clean)

WOD

Metcon (Time)

21 – 15 – 9

Cash-In 500m Ski-Erg

Back Squat 135/95

DB Push-Up and Row 20/15

Double Unders ( or 3x singles)
Rx+

Back Squat 185/130

Three Danes CrossFit – CrossFit

Enter Now! Three Danes CrossFit Competition September 15th!

WOD

2K Row for time.

Warm-up

25 Jumping Jacks

then

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

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

Butt Kickers

Skip for Height

Skip for Distance

Burpee Broad Jump

Mobility

Complete 1-2 Minutes of each of the following:

Warrior Squat

Foam Roller/ Barbell Shoulder Stretch

Banded Good Morning

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Banded External Shoulder Rotation

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Weightlifting

Deadlift (5 – 5 – 5 @85% 1RM; 25 @ 50% 1RM)

Hang Power Snatch (5 – 5 – 5 @85% 1RM; 25 @ 50% 1RM)

Strict Press (5 – 5 – 5 @85% 1RM; 25 @ 50% 1RM)

Athlete to complete 3 sets of 5 reps @ 85% 1RM and then 25 reps @ 50% 1RM

WOD

2k Row (Time)

Max Effort 2k Row