Monthly Archives

August 2018

Saturday 9.1.18

Announcements

Labor Day, Monday September 3rd – Three Danes CrossFit will be open for the 5:30am, 6:30am, 9:15am, and 10:15am classes ONLY. There will be no other classes after the 10:15am class.

Three Danes CrossFit – CrossFit


WOD

6 – 12 – 18 – 24

Back Squat (from floor) 75#/55#

Burpee Over Bar

Cal Row

Rx+ 115#/75#

Warm-up

1 Minute Easy Row

1 Minute Active Samson Stretch – 30 sec/ leg

45 Seconds Medium Row

45 Seconds Active Spiderman

30 Seconds Fast Row

30 Seconds Jumping Air Squat

then:

Barbell Warmup

5 How are ya’s

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:

Quad Stretch (Butt Kick Leg Pull)

Couch Stretch

Wall Stick-up

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Chest Stretch (pec) on wall

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Rig Calf Stretch

Mobility Ball – Shoulder Back Traps Lats Pecs

WOD

Metcon (Time)

6 – 12 – 18 – 24

Back Squat (from floor) 75#/55#

Burpee Over Bar

Cal Row

Rx+ 115#/75#

CASH OUT

Med Ball Plank 360’s

1 – 1 – 1

Ring layout

3 – 3 – 3

Rower Seat Crunch

7 – 7 – 7

Friday 8.31.18

Announcements

Labor Day, Monday September 3rd – Three Danes CrossFit will be open for the 5:30am, 6:30am, 9:15am, and 10:15am classes ONLY. There will be no other classes after the 10:15am class.

Three Danes CrossFit – CrossFit


WOD

4 RFT

15 Cal Bike

15 Squats

30 Double Unders/ 60 Single Unders

Complete 1 Rope Climb after every round (or 3 scale downs)

Warm-up

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

-Easy Jog/Walking Front Lunge

-Medium Jog/Butt Kicks

-Fast Jog/High Knee Pull

then 3 rounds:

10 Push Ups

10 Sit-Ups

10 Mountain Climbers

Mobility

Complete 1 Minute of each of the following:

Squat Stretch

Chest Stretch (pec) on wall

Hip Bridge – 10

Hollow Rock – 10

Superman – 10

Banded Arm Circles

Banded Overhead Squat

Banded Good Morning

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Banded Squat Walk – forward

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

WOD

Split Jerk (3 – 3 – 3 – 3 @ 85% 1 RM)

Metcon (Time)

4 RFT

15 Cal Bike

15 Squats

30 Double Unders/ 60 Single Unders

Complete 1 Rope Climb after every round (or 3 scale downs)

Thursday 8.30.18

Announcements

Labor Day, Monday September 3rd – Three Danes CrossFit will be open for the 5:30am, 6:30am, 9:15am, and 10:15am classes ONLY. There will be no other classes after the 10:15am class.

Three Danes CrossFit – CrossFit


WOD

For Time

21 – 15 – 9

Dumbbell Deadlift 35#/20#

Bent Over Row 35#/20#

then

50 Kettlebell Swings 53#/ 35#

50 Ab Mat Sit-Ups

50 Push-ups

then 15 – 9 – 6

Dumbbell Deadlift

Dumbbell Hang Power Clean

Rx+ Dumbbells @ 50#/35#, KB @ 70#/ 53#

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 Jumping Air Squat

then:

Barbell Warmup

5 How are ya’s

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

Couch Stretch

Front Rack Stretch

Wall Stick-up

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Pigeon Sweep

Rig Calf Stretch

Banded Arm Circles

Banded Overhead Squat

WOD Rehearsal

Review Dumbbell Deadlift, Dumbbell Hang Power Clean, and Kettlebell Swing and choose appriopriate load for dumbbell and kettlebell to complete the WOD.

WOD

Metcon (Time)

For Time

21 – 15 – 9

Dumbbell Deadlift 35#/20#

Bent Over Row 35#/20#

then

50 Kettlebell Swings 53#/ 35#

50 Ab Mat Sit-Ups

50 Push-ups

then 15 – 9 – 6

Dumbbell Deadlift

Dumbbell Hang Power Clean

Rx+ DB @ 50#/35#, KB @ 70#/53#

Wednesday 8.29.18

Three Danes CrossFit – CrossFit


Getting that first Double-Under feels so good! Congrats Rob!!

WOD

10 Stations

2 Rounds

:45 on, :15 off

Slamball 50#/30#

Wreck Bag Toss 40#/25#

GHD Sit-Ups

Slam Ball Push 50#/30#

Wreck Bag Drag 40#/25#

Sled Pull 45#/30#

Sled Push 45#/30#

Battle Ropes

Ski Erg calories

Kettlebell Swing 53#/35#

Warm-up

:30 Jog in Place

:30 Jumping Jacks

:30 Mountain Climbers

:30 Lunges

then:

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

High Knees

Butt Kickers

Quad Stretch (butt kick leg pull)

Knee to Chest

Soldier Kicks

Walking Samson

Walking Spidermans

Inch Worm

Toe Walk

Heel Walk

Bear Crawl

Mobility

Complete 1 Minute of each of the following:

Squat Stretch

Wall Stick-up

Cradle Stretch

Wrist Stretch

Hip Bridge

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

PVC Circle

PVC Overhead Squats

Rig Calf Stretch

Hollow Rock

Superman

Mobility Ball – Shoulder Back Traps Lats Pecs

WOD Rehearsal

Metcon (AMRAP – Reps)

10 Stations

2 Rounds

:45 on, :15 off

Slamball 50#/30#

Wreck Bag Toss 40#/25#

GHD Sit-Ups

Slam Ball Push 50#/30#

Wreck Bag Drag 40#/25#

Sled Pull 45#/30#

Sled Push 45#/30#

Battle Ropes

Ski Erg calories

Kettlebell Swing 53#/35#

Tuesday 8.28.18

Three Danes CrossFit – CrossFit

WOD

The Rogue “La Diabla”

100 Thrusters For Time 45#/35#

Rx+ 75#/55#

Warm-up

50 Single Unders

25 Jumping Jacks

then:

twice across box for:

Butt Kicks

High Knees

High Kicks

Inch Worm

then:

Barbell Warmup

5 How are ya’s

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

Weightlifting

Hang Power Clean

WOD Rehearsal

The Rogue “La Diabla” (Time)

100 Thrusters For Time 45#/35#

Rx+ 75#/55#

Monday 8.27.18

Three Danes CrossFit – CrossFit


WOD

For Time:

10 Rounds

5 Wall Ball 20#/14#

3 Burpee

5 Double Unders/ Double Under Attempts

then right into:

21 – 15 – 9

GHD Sit-Ups

Plate Step Ups 25#/15#, 24″/ 20″

Warm-up

1 Min Jump Rope

then:

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

High Knees

Butt Kickers

Front lunge

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

Skip for Height

Skip for Distance

Burpee Broad Jump

Mobility

Complete 1 Minute of each of the following:

Knee Circles – Left, Right, Back and Forth

Lat Stretch on Wall

Hip Bridge

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Rig Calf Stretch

Hollow Rock

Superman

Banded Arm Circles

Banded Good Morning

Banded Ankle Stretch

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

Sumo Deadlift High Pull (5 – 5 – 5 – 5 @ 50, 60, 70, 80% 1 RM)

WOD

Metcon (Time)

For Time:

10 Rounds

5 Wall Ball 20#/14#

3 Burpee

5 Double Unders/ Double Under Attempts

then right into:

21 – 15 – 9

GHD Sit-Ups

Plate Step Ups 25#/15#, 24″/20″

Sunday 8.26.18

Three Danes CrossFit – CrossFit


WOD

4 Intervals for time

Score entered will be the SLOWEST time achieved out of all 4 intervals.

400m Run

20 Hang Power Clean 95#/65#

20 Push Press 95#/65#

10 Toes To Bar

Rest 3 minutes between intervals.

Warm-up

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

-Easy Jog/Walking Front Lunge

-Medium Jog/Butt Kicks

-Fast Jog/High Knee Pull

then complete:

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

Lat Stretch on Wall

Chest Stretch (pec) on wall

Pigeon Sweep

Frog Stretch

Hip Bridge

Shoulder Rotating T Square

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

WOD

Metcon (Time)

4 Intervals for time

Score entered will be the SLOWEST time achieved out of all 4 intervals.

400m Run

20 Hang Power Clean 95#/65#

20 Push Press 95#/65#

10 Toes To Bar

Rest 3 minutes between intervals.

Saturday 8.25.18

Three Danes CrossFit – CrossFit


WOD

10 Min AMRAP

10 Box Jump 24/20

10 Power Snatch 75#/55#

10 Push Up

Rx+

Box Jump 30/24

Power Snatch 115#/75#

Warm-up

1 Min Slow Row

20 Walking lunges

1 Min Medium Row

20 Mountain Climbers

1 Min Fast Row

20 Push-Ups

then complete:

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:

Front Rack Stretch

Wall Stick-up

Lat Stretch on Wall

Chest Stretch (pec) on wall

Hip Bridge

Shoulder Rotating T Square

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Rig Calf Stretch

Banded Arm Circles

Banded Overhead Squat

Banded Good Morning

WOD

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

10 Box Jump 24/20

10 Power Snatch 75#/55#

10 Push Up
Rx+

Box Jump 30/24

Power Snatch 115#/75#

CASH OUT

TABATA ROW (Calories)

Complete 8 rounds consisting of 20 seconds work and 10 seconds rest

Friday 8.24.18

Three Danes CrossFit – CrossFit


WOD

10 Rounds

Max Cal Bike

30 Seconds on, 30 Seconds rest

Score is total Calories accumulated over all 10 rounds.

Warm-up

2 Min Easy Bike

then

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

High Knees

Butt Kickers

Front lunge

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

Skip for Height

Skip for Distance

Burpee Broad Jump

Mobility

Complete 1 Minute of each of the following:

Squat Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Hip Bridge

Cobra Pose

Child Pose

Rig Calf Stretch

Hollow Rock

Superman

Banded Squat Walk – sideways left, sideways right

Weightlifting

Deadlift (5 – 5 – 5 – 5 @ 50, 60, 70, 80% of 1 RM)

WOD

Metcon (Calories)

10 Rounds

Max Cal Bike

30 Seconds on, 30 Seconds rest

Thursday 8.23.18

Three Danes CrossFit – CrossFit


WOD

For Time

50 Wall Balls 20#/14#

40 Cal Row

30 Overhead Squats 95#/65#

20 Burpee Chest To Bar Pull-Ups

30 Overhead Squats 95#/65#

50 Wall Balls 20#/14#

Rx+

30 Overhead Squat 115#/75#

20 Burpee Bar Muscle Up

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 Minute of each of the following:

Squat Stretch

Couch Stretch

Knee Circles – Left, Right, Back and Forth

Banded Arm Circles

Banded Overhead Squat

Banded Good Morning

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

WOD

Metcon (Time)

For Time

50 Wall Balls 20#/14#

40 Cal Row

30 Overhead Squats 95#/65#

20 Burpee Chest To Bar Pull-Ups

30 Overhead Squats 95#/65#

50 Wall Balls 20#/14#
Rx+

30 Overhead Squat 115#/75#

20 Burpee Bar Muscle Up

CASH OUT

Complete 2 Rounds of the following:

2 Minutes Left Side Plank

2 Minutes Right Side Plank

2 Minutes Front Plank

Athlete to accumulate 2 minutes total plank time for each of the above. Complete two rounds.