Monthly Archives

November 2018

Saturday 12.1.18

Three Danes CrossFit – CrossFit


WOD

3 RFT

21 Bench Press 135#/ 95#

21 Sumo Deadlift High Pull 115#/ 75#

4 Laps Slam Ball Carry across box 70#/50#

Rx+

Bench Press 165#/ 115#

Sumo Deadlift High Pull 125#/ 85#

Warm-up

1 Round

25 Dumbbell Deadlift 35#/ 20#

25 Dumbbell Hang Cleans

25 Dumbbell Push Press

500m Row

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

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

Banded Arm Circles

Banded Overhead Squat

Weightlifting

WOD

Squat Clean (1 – 1 – 1 – 1 – 1 @ 90% of 1 RM)

BEFORE starting the 7×1 @90% 1RM complete the following warm up:

2 – 2 – 2 – 2 @60-70% with pause at knee, drop and reset

Metcon (Time)

3 RFT

21 Bench Press 135#/ 95#

21 Sumo Deadlift High Pull 115#/ 75#

4 Laps Slam Ball Carry across box 70#/50#

Rx+

Bench Press 165#/ 115#

Sumo Deadlift High Pull 125#/ 85#

Friday 11.30.18

Three Danes CrossFit – CrossFit


WOD

3 RFT

5 Squat Snatch 135#/ 95#

10 Pull-Ups

Calorie Ski 15/ 12

Rx+ Squat Snatch 155#/ 105#

6 Bar Muscle Ups

4 MIN AMRAP x 2

20 Double Dumbbell Ground to Overhead 35#/ 20#

Calorie Bike 20/ 14

then Max Rep Neutral Grip Pull-Ups in remaining time

rest 2 minutes

Rx+ 50#/ 35#

Max Rep Legless Rope Climb

Warm-up

Ski 1k or Row 1200m

20 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

Plank Knee Bend on Box

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wall Splits

Squat Stretch – feet on wall

Hip Bridge

Cross Body Arm Stretch

Shoulder Rotating T Square

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Rig Calf Stretch

Hollow Rock

Superman

WOD

Metcon (Time)

3 RFT

5 Squat Snatch 135#/ 95#

10 Pull-Ups

Calorie Ski 15/ 12

Rx+ Squat Snatch 155#/ 105#

6 Bar Muscle Ups

INTERVAL

Metcon (AMRAP – Reps)

4 MIN AMRAP x 2

20 Double Dumbbell Ground to Overhead 35#/ 20#

Calorie Bike 20/ 14

then Max Rep Neutral Grip Pull-Ups in remaining time

rest 2 minutes

Rx+ 50#/ 35#

Max Rep Legless Rope Climb

Thursday 11.29.18

Three Danes CrossFit – CrossFit


WOD

4RFT

15 Power Cleans 105#/ 75#

25 Bar Facing Burpees

Cal Bike 35/25

Rx+ 135#/ 95#

Warm-up

3 Rounds

5 Handstand Push-Ups

15 Ab Mat Sit-Ups

20 Alternating Jumping Lunges

Mobility

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

Plank Knee Bend on Box

Knee Circles – Left, Right, Back and Forth

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Frog Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Band Pull Apart

Mobility Ball – Shoulder Back Traps Lats Pecs

WOD

Metcon (Time)

4RFT

15 Power Cleans 105#/ 75#

25 Bar Facing Burpees

Cal Bike 35/25

Rx+ 135#/ 95#

Wednesday 11.28.18

Three Danes CrossFit – CrossFit


WOD

4 MIN AMRAP x 3

21 Thrusters 95#/ 65#

Slam Ball Carry 3x across floor 70#/50#

Then Max Rep Pull-Ups in remaining time

Rest 2 minutes

Score is total of all pull-ups accumulated over all three rounds.

Warm-up

1 Min Jump Rope

20 Squats

25 Jumping Jacks

30 Kettlebell Swing

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

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Frog Stretch

Hip Bridge

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

Hollow Rock

Superman

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Conditioning

No Measure

4 Rounds – 15 Minute Time Cap

10 Zercher Squats 95#/65#

20 Push-Ups

WOD

Metcon (AMRAP – Reps)

4 MIN AMRAP x 3

21 Thrusters 95#/ 65#

Slam Ball Carry 3x across floor 70#/50#

Then Max Rep Pull-Ups in remaining time

Rest 2 minutes
Score is total of all pull-ups accumulated over all three rounds.

Tuesday 11.27.18

Three Danes CrossFit – CrossFit


WOD

10 MIN AMRAP

Row 200m

20 Pistol Squats

10 Clean and Jerk 155#/ 105#

Warm-up

4 MIN AMRAP

16 Kettlebell Snatch 53#/ 35# (8 per side)

8 Burpee 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)

Couch Stretch

Front Rack 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

Hip Bridge

Lunge Stretch – elevated foot

Samson Stretch

Spiderman Stretch

Banded Good Morning

Banded Squat Walk

Weightlifting

Back Squat (3 – 3 – 3 – 3 – 3 – 3 – 3 – 3 @ 65% of 1RM)

“Speed Work”

Controlled descent at even, steady pace and then move upwards and drive through the lift as quickly as possible while maintaining form.

WOD

Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP

Row 200m

20 Pistol Squats

10 Clean and Jerk 155#/ 105#

Monday 11.26.18

Three Danes CrossFit – CrossFit


WOD

5RFT

3 Rope Climbs

15 GHD Sit-Ups

15 Dumbbell Box Step Overs 24″/ 20″, 50#/ 35#

Warm-up

3 Rounds

1000m Bike

15 Push Press 95#/ 65#

15 Front Squat 95#/ 65#

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

Hip Bridge

Samson Stretch

Spiderman Stretch

Cobra Pose

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

PVC Circle

PVC Overhead Squats

Weightlifting

Split Jerk (2 – 2 – 2 – 2 – 2 – 2- 2 @ 75-85% of 1RM)

WOD

Metcon (Time)

5RFT

3 Rope Climbs

15 GHD Sit-Ups

15 Dumbbell Box Step Overs 24″/ 20″, 50#/ 35#

Sunday 11.25.18

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 11.24.18

Three Danes CrossFit – CrossFit


WOD

2 RFT

Row 400m

40 Kettlebell Swings 53#/ 35#

30 Single Arm Kettlebell Overhead Squats 53#/ 35# (15/ side)

Rest 2 minutes

Warm-up

20 Alternating Dumbbell Snatch 50#/ 35#

20 Calorie Row

20 Single Arm Dumbbell Overhead Squat

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

Wrist Stretch

Wall Splits

Squat Stretch – feet on wall

Samson Stretch

Spiderman Stretch

Cross Body Arm Stretch

Hollow Rock

Superman

Superman Arm Raises

Superman Arm Hold

Weightlifting

Snatch (2 – 2 – 2 – 2 @ 60-70% of 1RM)

Complete with pause at knee, drop and reset

Snatch (1 – 1 – 1 – 1- 1 – 1 – 1 @ 85% of 1 RM)

WOD

Metcon (Time)

2 RFT

Row 400m

40 Kettlebell Swings 53#/ 35#

30 Single Arm Kettlebell Overhead Squats 53#/ 35# (15/ side)

Rest 2 minutes

Friday 11.23.18

Three Danes CrossFit – CrossFit


WOD

21 – 15 – 9

Cal Bike

Ring Dips

Deadlift 225#/ 155#

then:

3 – THREE Minute Rounds

10 Shoulder To Overhead 95#/ 65#

10 Calorie Row

then

Max Rep Pull-Ups in remaining time

rest 2 minutes

Rx+

20 Shoulder To Overhead 115#/ 75#

20 Cal Row

then

Max Rep Bar Muscle Ups in remaining time

Warm-up

50 Burpees

Slam Ball Carry 50#/ 30#, back and forth twice across floor

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

High Knee Pull

Knee Circles – Left, Right, Back and Forth

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

Band Pull Apart

Banded Arm Circles

WOD

Metcon

Metcon (Time)

21 – 15 – 9

Cal Bike

Ring Dips

Deadlift 225#/ 155#

Metcon (AMRAP – Reps)

3 – THREE Minute Rounds

10 Shoulder To Overhead 95#/ 65#

10 Calorie Row

then

Max Rep Pull-Ups in remaining time

rest 2 minutes

Rx+

20 Shoulder To Overhead 115#/ 75#

20 Cal Row

then

Max Rep Bar Muscle Ups in remaining time
Score is total combined reps of pull-ups (or bar Muscle Ups) accumulated for all three rounds

Thursday 11.22.18

Announcements

THANKSGIVING SCHEDULE!
There will only be two classes scheduled for Thursday, 11/22, Thanksgiving Day.
One class at 7am, and one class at 8am.
Regular Class schedule resumes Friday, 11/23

Three Danes CrossFit – CrossFit


WOD

25 MIN AMRAP

Cal Bike 20/ 15

15 Overhead Squats 115#/ 75#

15 Toes To Bar

Warm-up

3 Rounds

Handstand Hold with 10 shoulder taps

10 Dumbbell Thrusters

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:

Squat Stretch

Wall Stick-up

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Frog Stretch

Samson Stretch

Spiderman Stretch

Weightlifting

Clean and Jerk (3 – 3 – 3 – 3 @ 70-75% of 1 RM)

WOD

Metcon (AMRAP – Rounds and Reps)

25 MIN AMRAP

Cal Bike 20/ 15

15 Overhead Squats 115#/ 75#

15 Toes To Bar