Monthly Archives

September 2018

Monday 10.1.18

Announcements

DOGGY NOSES AND YOGA POSES IS BACK!!!
Sunday October 14th at 10:30am

Come join us for some yoga while ADOPTABLE dogs and puppies run around! Be prepared to get lots of puppy kisses!! Tickets are $35 in advance and a portion of the ticket sales will be donated to Wise Animal Rescue.

https://www.eventbrite.com/e/doggy-noses-yoga-poses-barks-and-bends-at-three-danes-tickets-50233554915?aff=efbeventtix

Three Danes CrossFit – CrossFit


WOD

12 Min

15 Wall Balls 20#/ 14#

10 Dumbbell Step Ups 35#/ 20#

Cal Row 15/10

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 Lunges

then:

10 Hip Bridges

10 Hollow Rock

10 Superman

10 GHD Sit-Ups

10 Push-Ups

10 Pull-Ups

Mobility

Suggested mobility stretches for today’s class. Complete stretches as needed for areas which need improvement/ are tight. Approx. 1 minute per stretch:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

Wall Stick-up

Scorpion Stretch

High Knee Pull

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Weightlifting

Snatch Complex

Complete 5 x 1 of the following complex

Work @ 50% of 1RM Squat Snatch

Snatch Deadlift

Hang Squat Snatch

Power Snatch (ground)

Full Squat Snatch

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min

15 Wall Balls 20#/ 14#

10 Dumbbell Step Ups 35#/ 20#

Cal Row 15/10

Sunday 9.30.18

Announcements

DOGGY NOSES AND YOGA POSES IS BACK!!!
Sunday October 14th at 10:30am

Come join us for some yoga while ADOPTABLE dogs and puppies run around! Be prepared to get lots of puppy kisses!! Tickets are $35 in advance and a portion of the ticket sales will be donated to Wise Animal Rescue.

Register with Eventbrite!

 

Three Danes CrossFit – CrossFit

 

WOD

12 Min AMRAP

12 Deadlift 225#/ 155#

3 Bar Muscle Up

Scale down for Bar Muscle Up is 5 Jumping Muscle Ups, or 6 Push Ups and 3 Ring Dips

Warm-up

30 seconds jump rope

30 seconds jog in place

30 seconds jumping jacks

30 seconds mountain climbers

then 2 rounds of:

10 push ups

10 sit ups

10 wall balls

10 step ups

Mobility

couch stretch

cradle stretch

hip bridges – 10

arm circles – forward and backward

wall stick ups

wall lat stretch

wall pec stretch

then complete the following:

banded squat walk: forward, backward, sideways right, sideways left

banded lateral leg raises – 3 sets of 10 per leg

WOD Rehearsal

Set Up for Deadlift and Muscle Ups. Warm up at lower DL weight and complete the following to review form and make sure weight is managable.

1 Round

10 deadlift at 50% load

4 Muscle Ups

1 Round

5 Deadlift @ WOD weight

2 Muscle Ups

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

12 Deadlift 225#/ 155#

3 Bar Muscle Up
Scale down for Bar Muscle Up is 5 Jumping Muscle Ups or 6 Push Ups and 3 Ring Dips

Saturday 9.29.18

Announcements

DOGGY NOSES AND YOGA POSES IS BACK!!!
Sunday October 14th at 10:30am

Come join us for some yoga while ADOPTABLE dogs and puppies run around! Be prepared to get lots of puppy kisses!! Tickets are $35 in advance and a portion of the ticket sales will be donated to Wise Animal Rescue.

https://www.eventbrite.com/e/doggy-noses-yoga-poses-barks-and-bends-at-three-danes-tickets-50233554915?aff=efbeventtix

Three Danes CrossFit – CrossFit

WOD

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Burpees

*AFTER EVERY SET of burpees, complete 200m run


Warm-up

1 Min Jump Rope

then:

2 Rounds

10 kettlebell swings

10 push ups

10 situps

10 mountain climbers

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

Suggested mobility stretches for today’s class. Complete stretches as needed for areas which need improvement/ are tight. Approx. 1 minute per stretch:

Quad Stretch (Butt Kick Leg Pull)

Couch Stretch

Scorpion Stretch

Cradle Stretch

Frog Stretch

Hip Bridge

Cobra Pose

Rig Calf Stretch

Foam Roller/ Barbell Shoulder Stretch

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

Back Squat (5 – 5 – 5 @ 50% 1RM)

Athlete to hold bottom position of squat for a 2 second pause before completing lift.

Back Squat (5 – 5 – 5 @ 50% 1RM)

For each lift, athlete is to come halfway back up from bottom position of the squat, go back down again to the bottom position, and then return to standing to complete one rep.

WOD

Metcon (Time)

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Burpees

*AFTER EVERY SET of burpees, complete 200m run

Friday 9.28.18

Announcements

DOGGY NOSES AND YOGA POSES IS BACK!!!
Sunday October 14th at 10:30am

Come join us for some yoga while ADOPTABLE dogs and puppies run around! Be prepared to get lots of puppy kisses!! Tickets are $35 in advance and a portion of the ticket sales will be donated to Wise Animal Rescue.

https://www.eventbrite.com/e/doggy-noses-yoga-poses-barks-and-bends-at-three-danes-tickets-50233554915?aff=efbeventtix

Three Danes CrossFit – CrossFit


WOD

6 MIN EMOM

8 Toes To Bar

8 Dumbbell Thruster 35#/ 20#

Warm-up

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

Mobility

Suggested mobility stretches for today’s class. Complete stretches as needed for areas which need improvement/ are tight. Approx. 1 minute per stretch:

Squat Stretch

Wall Stick-up

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Hip Bridge

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Banded Good Morning

Weightlifting

Overhead Squat (1 – 1 – 1 – 1 …)

Athletes will have 15 minutes to work up to their 1 rep max overhead squat. Spend adequate time warming up and slowly build weight taking 1-2 minutes rest between lifts. Maintain correct form at all times!

WOD

Metcon (No Measure)

6 MIN EMOM

8 Toes To Bar

8 Dumbbell Thruster 35#/ 20#

CASH OUT

NO MEASURE

100 GHD Sit-Ups

Thursday 9.27.18

Announcements

DOGGY NOSES AND YOGA POSES IS BACK!!!
Sunday October 14th at 10:30am

Come join us for some yoga while ADOPTABLE dogs and puppies run around! Be prepared to get lots of puppy kisses!! Tickets are $35 in advance and a portion of the ticket sales will be donated to Wise Animal Rescue.

https://www.eventbrite.com/e/doggy-noses-yoga-poses-barks-and-bends-at-three-danes-tickets-50233554915?aff=efbeventtix

Three Danes CrossFit – CrossFit


Mobility

Suggested mobility stretches for today’s class. Complete stretches as needed for areas which need improvement/ are tight. Approx. 1 minute per stretch:

Quad Stretch (Butt Kick Leg Pull)

Wall Stick-up

High Knee Pull

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Shoulder Rotating T Square

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Band Pull Apart, palms up

Banded Arm Circles

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Banded Squat Walk – forward

WOD

5 RFT

Cal Bike 15/10

20 Plate Overhead Walking Lunge 45#/ 25#

20 Kettlebell Swing 53#/ 35#

10 Pull-ups

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:

10 Plate Ground To Overhead

10 Push Ups

10 Mountain Climbers

10 Hip Bridges

10 Hollow Rock

10 Superman

WOD

Metcon (Time)

5 RFT

Cal Bike 15/10

20 Plate Overhead Walking Lunge 45#/ 25#

20 Kettlebell Swing 53#/ 35#

10 Pull-ups

CASH OUT

Wednesday 9.26.18

Announcements

DOGGY NOSES AND YOGA POSES IS BACK!!!
Sunday October 14th at 10:30am

Come join us for some yoga while ADOPTABLE dogs and puppies run around! Be prepared to get lots of puppy kisses!! Tickets are $35 in advance and a portion of the ticket sales will be donated to Wise Animal Rescue.

https://www.eventbrite.com/e/doggy-noses-yoga-poses-barks-and-bends-at-three-danes-tickets-50233554915?aff=efbeventtix

Three Danes CrossFit – CrossFit


WOD

Max Effort For Meters

5 Min Row

rest 2-3 minutes

5 Min Ski

rest 2-3 minutes

5 Min Bike

Athlete’s choice as to what order to complete the wod. Rest 2-3 minutes between the 5 minute rounds. Score is total meters accumulated from the row, ski, and bike.

Warm-up

20 Mountain Climbers

10 Hip Bridges

20 Jumping Jacks

10 Push Ups

20 Sit-Ups

10 Squats

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

Cradle Stretch

Walking Samson

Walking Spidermans

Mobility

Suggested mobility stretches for today’s class. Complete stretches as needed for areas which need improvement/ are tight. Approx. 1 minute per stretch:

Squat Stretch

Couch Stretch

Wall Stick-up

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Hip Bridge

Shoulder Rotating T Square

PVC Circle

PVC Overhead Squats

Rig Calf Stretch

Weightlifting

Squat Clean (3 – 3 – 3 – 3 @ 85% 1 RM)

WOD

“Triple 5” (Distance)

Max Effort For Meters

5 Min Row

rest 2-3 minutes

5 Min Ski

rest 2-3 minutes

5 Min Bike
Athlete’s choice as to what order to complete the wod. Rest 20-3 minutes between 5 minute rounds. Score is total meters accumulated from the row, ski, and bike.

Tuesday 9.25.18

Announcements

DOGGY NOSES AND YOGA POSES IS BACK!!!
Sunday October 14th at 10:30am

Come join us for some yoga while ADOPTABLE dogs and puppies run around! Be prepared to get lots of puppy kisses!! Tickets are $35 in advance and a portion of the ticket sales will be donated to Wise Animal Rescue.

https://www.eventbrite.com/e/doggy-noses-yoga-poses-barks-and-bends-at-three-danes-tickets-50233554915?aff=efbeventtix

Three Danes CrossFit – CrossFit


WOD

21 – 15 – 9

Hang Power Clean 95#/ 65#

Burpees

15 – 12 – 9

Cal Row

Push-Ups

9 – 6 – 3

Deadlift 185#/ 135#

50 Double Unders/ 100 Single Unders

Rx+

Hang Power Clean 135#/ 95

Deadlift 225#/ 155#

Warm-up

3 Rounds 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 the following:

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

Suggested mobility stretches for today’s class. Complete stretches as needed for areas which need improvement/ are tight. Approx. 1 minute per stretch:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Lat Stretch on Wall

Chest Stretch (pec) on wall

Frog Stretch

Hip Bridge

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Rig Calf Stretch

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Weightlifting

Power Clean (1 – 1 – 1- 1…)

Athletes will have 15 minutes to work up to their 1 rep max Power Clean. Spend adequate time warming up and slowly build weight taking 1-2 minutes rest between lifts. Maintain correct form at all times!

WOD Rehearsal

In preparing for todays wod, athletes should have their bars ready for the hang power clean component during the first portion, and plates ready to add to the bar for the deadlift for the third and final section of the word.

For men’s rx this would mean starting with two 25# plates on a standard men’s bar and having two 45# plates available to add to the bar for the men’s rx for the deadlift.

For the women’s rx this would mean starting with two 15# plates on a standard women’s bar and having two 35# plates available to add to the bar for the women’s rx for the deadlift.

Once ready, complete the following to ensure the weight is appropriate for athlete. Scale as needed

2 rounds

3 Hang Power Cleans

3 Burpees

2 rounds

3 Deadlift

5 DU’s/ 10 SU’s

WOD

Metcon (Time)

21 – 15 – 9

Hang Power Clean 95#/ 65#

Burpees

15 – 12 – 9

Cal Row

Push-Ups

9 – 6 – 3

Deadlift 185#/ 135#

50 Double Unders/ 100 Single Unders
Rx+

Hang Power Clean 135#/ 95

Deadlift 225#/ 155#

Monday 9.24.18

Announcements

DOGGY NOSES AND YOGA POSES IS BACK!!!
Sunday October 14th at 10:30am

Come join us for some yoga while ADOPTABLE dogs and puppies run around! Be prepared to get lots of puppy kisses!! Tickets are $35 in advance and a portion of the ticket sales will be donated to Wise Animal Rescue.

https://www.eventbrite.com/e/doggy-noses-yoga-poses-barks-and-bends-at-three-danes-tickets-50233554915?aff=efbeventtix

Three Danes CrossFit – CrossFit


WOD

15 MIN AMRAP

300m Row

15 GHD Sit-Up

30 Double-Under/ 60 Single-Unders

15 Toes To Bar

Warm-up

20 Single Unders

10 Hip Bridge

10 Mountain Climbers

20 Single Unders

10 Push-Ups

10 Sit-Ups

20 Single Unders

Mobility

Suggested mobility stretches for today’s class. Complete stretches as needed for areas which need improvement/ are tight. Approx. 1 minute per stretch:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

Front Rack Stretch

Wall Stick-up

High Knee Pull

Wrist Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Band Pull Apart, palms up

Banded Arm Circles

Weightlifting

Front Squat (3 – 3 – 3 – 3 @ 85% of 1RM)

WOD

Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

300m Row

15 GHD Sit-Up

30 Double-Under/ 60 Single-Unders

15 Toes To Bar

CASH OUT

Farmers Carry

Using heaviest kettlebell possible, athlete is to go back and forth across rear lot three times.

Sunday 9.23.18

Three Danes CrossFit – CrossFit


WOD

NO MEASURE

Complete 5 x 1 of the following complex

Work @ 65% of 1RM Squat Snatch

Snatch Deadlift

Hang Squat Snatch

Power Snatch (ground)

Full Squat Snatch

____________________

Power Snatch

1 – 1 – 1 – 1….

Athletes will have 15 minutes to work up to their 1 rep max power clean. Spend adequate time warming up and slowly build weight taking 1-2 minutes rest between lifts. Maintain correct form at all times!

Warm-up

200m Run

10 Lunges

10 Squats

200m Run

10 Kettlebell Swings

10 Toes To Bar

200m Run

10 Push-Ups

10 Hip Bridges

then complete:

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

Wall Stick-up

High Knee Pull

Lat Stretch on Wall

Chest Stretch (pec) on wall

Foam Roller/ Barbell Shoulder Stretch

Banded Arm Circles

Banded Overhead Squat

Complex

Weightlifting

Snatch Complex (1 – 1 – 1 – 1- 1)

Complete 5 x 1 of the following complex

Work @ 50% of 1RM Squat Snatch

Snatch Deadlift

Hang Squat Snatch

Power Snatch (ground)

Full Squat Snatch

Power Snatch (1 – 1 – 1 – 1…)

Athletes will have 15 minutes to work up to their 1 rep max power clean. Spend adequate time warming up and slowly build weight taking 1-2 minutes rest between lifts. Maintain correct form at all times!

Saturday 9.22.18

Three Danes CrossFit – CrossFit


Take a look men if you want to know what women REALLY want for their birthdays!!!

WOD

1 RFT

30 Burpee Box Jump Over 24″/ 20″

50 Push Press 45#/ 35#

30 Double Unders/ 60 Single Unders

50 Front Squats 45#/ 35#

Calorie Row 50/30

Warm-up

250m Row

25 Jumping Jacks

200m Run

20 Front Lunges

150m Ski

15 Hanging Knee Raises

then complete:

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

Mobility

Complete 1 Minute of each of the following:

Squat Stretch

Knee Circles – Left, Right, Back and Forth

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Pigeon Sweep

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Rig Calf Stretch

Weightlifting

Push Press (3 – 3 – 3 – 3 @ 85% of athlete 1RM)

Metcon (Time)

1 RFT

30 Burpee Box Jump Over 24″/ 20″

50 Push Press 45#/ 35#

30 Double Unders/ 60 Single Unders

50 Front Squats 45#/ 35#

Calorie Row 50/30