Monthly Archives

October 2018

Thursday 11.1.18

Three Danes CrossFit – CrossFit


WOD

15 MIN AMRAP

15 Power Cleans 115#/ 75#

Calorie Row 30/24

Rx+ 135#/ 95#

Warm-up

2 Rounds

10 Dumbbell Overhead Squats (5 per side)

10 Banded Good Mornings

10 Cal Bike

Mobility

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

Couch Stretch

Wall Stick-up

Knee Circles – Left, Right, Back and Forth

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Frog Stretch

Hip Bridge

Samson Stretch

Cross Body Arm Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Weightlifting

Snatch (3 – 3 – 3 – 3 – 3 – 3 @ 70-75% 1 RM)

WOD

Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

15 Power Cleans 115#/ 75#

Calorie Row 30/24

Rx+ 135#/ 95#

Conditioning

2 Rounds

1k Bike

15 Dumbbell Box Step Overs 35#/ 25#

Wednesday 10.31.18

Three Danes CrossFit – CrossFit

WOD

5 RFT

1000m Bike

10 Toes To Bar

10 Chest To Bar Pull-Ups

10 Burpees

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 2 rounds:

10 Sit-Ups

10 Push-Ups

10 Push Press 45#/35#

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

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Lat Stretch on Wall

Wall Splits

Squat Stretch – feet on wall

Hip Bridge

Banded Arm Circles

Banded Good Morning

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

Deadlift (4 x 8 @ 50% 1RM)

Metcon (Time)

5 RFT

1000m Bike

10 Toes To Bar

10 Chest To Bar Pull-Ups

10 Burpees

Tuesday 10.30.18

Three Danes CrossFit – CrossFit


WOD

9 – 6 – 3 (NO MEASURE)

of the following complex:

Hi Hang Squat Clean

Hang Squat Clean

Squat Clean

Shoulder to Overhead

9 Reps @ 115#/ 75#

Shoulder to Overhead – Push Press

6 Reps @ 135#/ 95#

Shoulder to Overhead – Push Jerk

3 Reps @ 155#/ 105#

Shoulder to Overhead – Split Jerk

Rx+

9 reps @ 135#/ 95#

6 reps @ 155#/ 105#

3 reps @ 175#/ 125#

(20)

Warm-up

1 minute Row

10 Burpees

1 minute Ski

10 Sit-ups

then with an empty barbell:

TWO ROUNDS

Barbell Warmup

5 How are ya’s

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

Mobility

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

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Chest Stretch (pec) on wall

Wall Splits

Squat Stretch – feet on wall

Lunge Stretch – elevated foot

Samson Stretch

Spiderman Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Rig Calf Stretch

Band Pull Apart, palms up

Banded Arm Circles

WOD

Metcon (No Measure)

9 – 6 – 3 (NO MEASURE)

of the following complex:

Hi Hang Squat Clean

Hang Squat Clean

Squat Clean

Shoulder to Overhead

9 Reps @ 115#/ 75#

Shoulder to Overhead – Push Press

6 Reps @ 135#/ 95#

Shoulder to Overhead – Push Jerk

3 Reps @ 155#/ 105#

Shoulder to Overhead – Split Jerk

Rx+

9 reps @ 135#/ 95#

6 reps @ 155#/ 105#

3 reps @ 175#/ 125#

(20)
Enter heaviest weight used for last round of Squat Clean

Squat Clean

Monday 10.29.18

Three Danes CrossFit – CrossFit


WOD

30 – 20 – 10

Plate Ab-Mat Sit-up 25#/ 15#

Dumbbell Thruster 35#/ 20#

200m Dumbbell Farmers Carry after each round (8x back and forth, or out to 100m and back) 50’s/35’s

Rx+

Dumbbell thrusters 50#/35#

(12/15)

Warm-up

30 sec Row

30 sec Push-Ups to Downward Dog

30 sec Row

30 sec Hollow Rock

30 sec Row

30 sec Superman

then:

2 Rounds

10 Hanging Knee Raises

10 Box Jumps

10 Push Press 45#/ 35#

(10)

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 on the floor

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Wall Splits

Samson Stretch

Spiderman Stretch

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

Split Jerk (1 x 6 @ 40%, 3 x 6 @ 60% 1 RM)

WOD

Metcon (Time)

30 – 20 – 10

Plate Ab-Mat Sit-up 25#/ 15#

Dumbbell Thruster 35#/ 20#

200m Dumbbell Farmers Carry after each round (8x back and forth, or out to 100m and back) 50’s/35’s

Rx+

Dumbbell thruster 50#/ 35#

(12/15)

Sunday 10.28.18

Three Danes CrossFit – CrossFit

OPEN GYM

Three Danes CrossFit now offers open gym on Sundays! 8am – 11am

Now there will be a supervised block of time every week for our members and guests to come and get some more focused attention outside the traditional class environment. It is a great opportunity to work skills, supplement a strength program, or train for that upcoming competition. If you are entered in an on line competition, then this would be the time for you to come and get your WOD completed. Athletes can structure their own training time while at Open Gym, or the Trainer that day can help you select a WOD for you to complete.

There will be no WOD scheduled for Sunday, but Trainers are available the entire time to help you accomplish your goals, and keep you safe!

Saturday 10.27.18

Three Danes CrossFit – CrossFit


WOD

7 MIN AMRAP

25 Double Unders./ 50 Single Unders

15 Power Cleans 95#/ 65#

Rx+ 135#/ 95#

Warm-up

50 Single Unders

30 seconds Bike – Legs Only

30 seconds Front Lunge

30 seconds Bike – Arms Only

30 seconds Push-Up to Downward Dog

30 seconds Bike

30 seconds Samson Stretch

then 2 Rounds:

5 Pull-Ups

10 Hanging Knee Raises

then with an empty barbell:

2 Rounds

10 Deadlift

10 Hang Power Clean

5 Front Squat with 3 second pause at the bottom

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

Front Rack Stretch

Chin Up Negatives – 5 second descent

Lat Stretch on Wall

Cross Body Arm Stretch

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

Gymnastics

Skin the Cat progression

WOD

Metcon (Time)

7 MIN AMRAP

25 Double Unders./ 50 Single Unders

15 Power Cleans 95#/ 65#

Rx+ 135#/ 95#

CASH OUT

Dynamic Plank

Hold plank position with forearms on a medicine ball. Shift forearms side to side on medicine ball while maintaining proper plank hold. Accumulate 3 minutes total plank time.

(5)

Friday 10.26.18

Three Danes CrossFit – CrossFit


WOD

4 RFT

5 Bar Muscle Ups

10 Ring Rows

15 HSPU’s

20 Air Squats

Warm-up

2 rounds of the following; 30 seconds per exercise,

start at any station and rotate through stations

Ski

Air Squat

Push Ups

Snap to Hollow

Superman

Sit-Ups

(6)

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 on the floor

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Lat Stretch on Wall

Chest Stretch (pec) on wall

Cross Body Arm Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

PVC Circle

Rig Calf Stretch

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

(12)

WOD

Metcon (Time)

4 RFT

5 Bar Muscle Ups

10 Ring Rows

15 HSPU’s

20 Air Squats

CASH OUT

Complex

Banded Hollow Rock Complex

Wrap band around toes, hold other end in hands and move into hollow rock position. Hold for 5 seconds, rock 5 times, complete 5 leg lifts keeping arms in extended position. Repeat for 4 rounds adding 5 reps to leg lifts each round.

Round one – 5 sec hold, 5 rocks, 5 leg lifts

Round two – 5 sec hold, 5 rocks, 10 leg lifts

Round three – 5 sec hold, 5 rocks, 15 leg lifts

Round four – 5 sec hold, 5 rocks, 20 leg lifts

(5)

Thursday 10.25.18

Three Danes CrossFit – CrossFit


WOD

FIGHT GONE BAD

Three rounds of:

Wall Ball 20#/ 14#

Sumo Dead Lift High Pull 75#/ 55#

Box Jump 24″/ 20″

Push Press 75#/ 55#

Max Cal Row

1 minute at each station, 1 minute rest after each round. Score is combined total of reps and calories accumulated for all exercises for all 3 rounds

Warm-up

:30 Seconds

Slow Row

Air Squats

Medium Row

Push-up to Down Dog

Fast Row

Active Spidermans

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

(10)

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

Childs Pose on box

Pigeon Pose on box

High Knee Pull

Band Pull Aparts

Banded Arm Circles

(6)

WOD Rehearsal

Wall Balls

5 Front Squat

5 Push Press

5 Thrusters

5 Wall Balls

Sumo Deadlift High Pull

3 Sumo Deadlifts

3 Sumo Deadlift + Shrug

3 Sumo Deadlift High Pulls (Slow)

3 Sumo Deadlift High Pulls (Fast)

Box Jumps

4 Small Jumps (floor)

4 Tall Jumps (floor)

4 Step-up / Step-down

4 Jump-up / Step-down

Push Press

5 Strict Press

5 Dip and Drive

5 Push Press

WOD

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
1 minute at each station, 1 minute rest after each round. Score is combined total of reps and calories accumulated for all exercises for all 3 rounds

Wednesday 10.24.18

Three Danes CrossFit – CrossFit


WOD

4 RFT

20 Kettlebell Swings 53#/ 35#

15 Burpee Pull Up

10 Power Snatch 95#/ 65#

Warm-up

1 Min Jump Rope

2 Rounds

10 Hollow Rock

10 Superman

10 Hip Bridge

10 Push Ups

10 Sit Ups

then:

using an empty barbell

3 rounds

3 Clean Pull

3 Clean Hi-Pull

3 Full Clean

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)

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Samson Stretch

Cobra Pose

Child Pose

Cross Body Arm Stretch

Drills

Tall Snatch Drill (Complete 4 x 5 reps @ 45#/ 35#)

Athlete holds the barbell at the high hang position. Athlete then raises up onto their toes, recreating the position that their body is in at the very end of their jump/ third pull. From there the athlete pulls their body down and around bar landing into their receiving position.

WOD

Metcon (Time)

4 RFT

20 Kettlebell Swings 53#/ 35#

15 Burpee Pull Up

10 Power Snatch 95#/ 65#