Monthly Archives

December 2018

Tuesday 1.1.19

Three Danes CrossFit – CrossFit


WE ARE SO THANKFUL AND APPRECIATE ALL OF THE WONDERFUL ATHLETES THAT MAKE THREE DANES CROSSFIT SUCH A GREAT PLACE TO BE. WISHING EVERYONE A HAPPY, HEALTHY, AND SAFE NEW YEAR!!

WOD

NEW YEARS DAY WOD!!

Be kind to yourself.

Call someone and tell them you love them.

Tell someone that you appreciate them and are glad they are in your life.

Make a list of all the things you are grateful for.

Think about a goal you would like to achieve or something you would like to accomplish…let us know and we can all work together to help and support each other to make it happen.

Monday 12.31.18

Three Danes CrossFit – CrossFit


WOD

4 ROUNDS FOR TIME

15 Dumbbell Thrusters 50#’s/ 35#’s

3 Rope Climbs

Rest 90 seconds

Rx+ 6 ROUNDS

Warm-up

3 Rounds

30 Second Squat Hold

12 Box Jump Overs 24″/ 20″

6 Strict Pull-Ups (with 1 second pause at the top)

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

Scorpion Stretch

Plank Knee Bend on Box

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Frog Stretch

Samson Stretch

Spiderman Stretch

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Weightlifting

10 – 10 – 10 – 10 – 10 – 10

Use weight that is challenging but still allows for proper form and technique.

Athlete may build weight throughout sets.

Back Rack Lunges (30 per leg)

WOD

Metcon (Time)

4 ROUNDS FOR TIME

15 Dumbbell Thrusters 50#’s/ 35#’s

3 Rope Climbs

Rest 90 seconds

Rx+ 6 ROUNDS

Sunday 12.30.18

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 12.29.18

Three Danes CrossFit – CrossFit


WOD

15 MINUTE AMRAP

20 Wallballs 20#/ 14#

20 Ring Dips

20 Box Jumps 24″/ 20″

Warm-up

3 Rounds

15 Kettlebell Swings – American

20 Cal Bike

25 Double 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)

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Hip Bridge

Samson Stretch

Spiderman Stretch

Band Pull Apart, palms up

Banded Arm Circles

Weightlifting

WOD

Metcon (AMRAP – Reps)

5 Rounds

1 Minute Max Reps Power Snatch – drop and reset

70-75% of 1 RM

Rest 90 seconds

Metcon (AMRAP – Rounds and Reps)

15 MINUTE AMRAP

20 Wallballs 20#/ 14#

20 Ring Dips

20 Box Jumps 24″/ 20″

Friday 12.28.18

Three Danes CrossFit – CrossFit

WOD

FOR TIME

10 Hang Power Cleans 135#/ 95#

500m Ski OR Row

8Hang Power Cleans 135#/ 95#

400m Ski OR Row

6 Hang Power Cleans 135#/ 95#

300m Ski OR Row

4 Hang Power Cleans 135#/ 95#

200m Ski OR Row

2 Hang Power Cleans 135#/ 95#

100m Ski OR Row

Rx+ 155#/ 105

Warm-up

4 Rounds

8 Pull-Ups

6 Bar Over Burpees

6 Clean “Lift Offs”

(Clean Deadlift to knee with 1 second pause)

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

Plank Knee Bend on Box

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

PVC Circle

PVC Overhead Squats

Warrior Squat

Rig Calf Stretch

Band Pull Apart, palms up

Banded Arm Circles

INTERVAL

Metcon (AMRAP – Rounds and Reps)

Every 2 Minutes for 12 Minutes

12 Burpees to Target

8 Push Jerk 135#/ 95#

Rest Remainder of 2 Minute Round
Score entered is the number of rounds and reps you were able to finish in the last round that you could not complete all reps for that round. A final complete score for finishing all rounds Rx would be 6.

WOD

Metcon (Time)

FOR TIME

10 Hang Power Cleans 135#/ 95#

500m Ski OR Row

8Hang Power Cleans 135#/ 95#

400m Ski OR Row

6 Hang Power Cleans 135#/ 95#

300m Ski OR Row

4 Hang Power Cleans 135#/ 95#

200m Ski OR Row

2 Hang Power Cleans 135#/ 95#

100m Ski OR Row

Rx+ 155#/ 105

Thursday 12.27.18

Three Danes CrossFit – CrossFit


WOD

FOR TIME

30 Dumbbell Box Step-Up 50#’s/ 35#’s, 24″/ 20″

40 Overhead Squats 135#/. 95#

30 Dumbbell Box Step-Up 50#’s/ 35#’s, 24″/ 20″

then:

3 RFT

20 Pistol Squats

15 Deadlift 225#/ 155#

10 Strict Handstand Push-Ups

Rest 1 Minute

Warm-up

2 Rounds

Row 400m

16 Jumping Lunges

8 Slam Ball 50#/ 30#

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

Scorpion Stretch

Plank Knee Bend on Box

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Squat Stretch – feet on wall

Hip Bridge

Hip Bridge hold with leg lift

Lunge Stretch – elevated foot

Samson Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Weightlifting

Back Squat (5 – 5 – 5 – 5 @ 90% of 5 RM)

WOD

Metcon (Time)

FOR TIME

30 Dumbbell Box Step-Up 50#’s/ 35#’s, 24″/ 20″

40 Overhead Squats 135#/. 95#

30 Dumbbell Box Step-Up 50#’s/ 35#’s, 24″/ 20″

INTERVAL

Metcon (Time)

3 RFT

20 Pistol Squats

15 Deadlift 225#/ 155#

10 Strict Handstand Push-Ups

Rest 1 Minute

Wednesday 12.26.18

Three Danes CrossFit – CrossFit


WOD

10 MIN AMRAP

40 Double-Unders

10 Shoulder to Overhead 95#/65#

Warm-up

3 Rounds

15 Front Squats

10 V-Ups

5 Handstand Push-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)

Plank Knee Bend on Box

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Lunge Stretch – elevated foot

Samson Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Weightlifting

WOD

Squat Clean (5 – 5 – 5 – 5 @ 65-70% of 1 RM)

After EVERY set of Squat Cleans, athlete to BIKE 1500m/ 1200m or if bike is unavailable, ROW 1200m/ 1000m

Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP

40 Double-Unders

10 Shoulder to Overhead 95#/65#

Tuesday 12.25.18

Three Danes CrossFit – CrossFit


MERRY CHRISTMAS!

WOD

AWWWW…we really miss you too!

But there’s no WOD today.

Check back today at 5 to see the fun that’s in store for tomorrow.

Now go play with your presents!

Mobility

STRETCH out on the couch

REACH for another cookie

ROLL over for more nap time

Weightlifting

Lift another glass of egg nog and we will see you tomorrow!!

Monday 12.24.18

Three Danes CrossFit – CrossFit


WOD

4 RFT

8 Squat Clean Thrusters 135#/95#

16 Bar Facing Burpees

24 Handstand Shoulder Taps

rest 2:00

Warm-up

4 Rounds

10 Squat Jerk 45#/ 35#

8 Lateral Burpees

250m Row

Mobility

WOD

Metcon (Time)

4 RFT

8 Squat Clean Thrusters 135#/95#

16 Bar Facing Burpees

24 Handstand Shoulder Taps

rest 2:00

CASH OUT

5 Minute Row For Distance (Distance)

Athlete to row 5 minutes for max distance. Rest 2 minutes, and repeat. Record SLOWEST of the two times.

Sunday 12.23.18

Three Danes CrossFit – CrossFit


WOD

1000 BURPEES FOR TIME

lolol…just kidding! It’s OPEN GYM as usual!

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!