Monthly Archives

February 2019

Tuesday 2.19.19

Three Danes CrossFit – CrossFit


Weightlifting

Complete Snatch Pull, and then proceed to Jerk. Complete either Split Jerk OR Push Jerk. Use the rack for the Jerk, and log score in whichever lift was completed.

Snatch Pull (2 @ 80%, 2 @ 90%, 2×2 @ 100%, 3×1 @ 105%)

Percentages are based off of 1 RM Snatch. Complete 2 reps at 80 and 90%, then 2 sets of 2 reps at 100%, and finish with 3 sets of 1 rep at 105%

Enter weight used for last three reps.

Push Jerk (3 reps @ 50%, 60%, 70%, and 4×2 @ 80%)

Percentages are based off of 1 RM Jerk. Complete 3 reps at 50, 60, and 70%, and then finish with 4 sets of 2 reps at 80%,

Enter weight used for last 4 sets of 2 reps.

Split Jerk (3 reps @ 50%, 60%, 70%, and 4×2 @ 80%)

Percentages are based off of 1 RM Jerk. Complete 3 reps at 50, 60, and 70%, and then finish with 4 sets of 2 reps at 80%,

Enter weight used for last 4 sets of 2 reps.

No Measure

Complete 4 Rounds of the following:

5 Dips

5 Pull-Ups

5 V-Ups

Warm-up

One Minute Jump Rope, then:

2 Rounds

10 Front Lunges

10 Push-Ups

10 Squats

10 Pull-Ups

then:

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

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

Lat Stretch on Wall

Chest Stretch (pec) on wall

Cross Body Arm Stretch

Shoulder Rotating T Square

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Banded Arm Circles

Banded Overhead Squat

Monday 2.18.19

Three Danes CrossFit – CrossFit


WOD

13.4

7 MINUTE AMRAP

3 Clean and Jerk 135#/ 95#

3 Toes To Bar

6 Clean and Jerk

6 Toes to Bar

9 Clean and Jerk

9 Toes to Bar

12 Clean and Jerk

12 Toes to Bar

Continue adding 3 reps each round until 7 minutes is reached

Warm-up

Calorie Row 100/ 80

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 StretchFront Rack Stretch

Wall Stick-up

Lat Stretch on Wall

Wall Splits

Squat Stretch – feet on wall

Lunge Stretch – elevated foot

Samson Stretch

Spiderman Stretch

Band Pull Apart, palms up

Banded Arm Circles

Weightlifting

Back Squat “Max Effort Set”

Choose a weight you believe you can hit for 8-12 reps – that is your “WORKING WEIGHT”

Warm up sets:

8 reps @50% of working weight – Slow controlled pause squats

6 reps @75% – Focus on speed

Working set aka Max Effort Reps:

Max effort reps at chosen weight. If you get over 15 reps, you went too light.

Back Squat (Complete Max Reps at working weight)

WOD

CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:

3 Clean and Jerk #135/95

3 Toes-To-Bar

6 Clean and Jerk

6 Toes-To-Bar

9 Clean and Jerk

9 Toes-To-Bar

12 Clean and Jerk

12 Toes-To-Bar

15 Clean and Jerk

15 Toes-To-Bar

18 Clean and Jerk

18 Toes-To-Bar

21 Clean and Jerk

21 Toes-To-Bar

*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

Sunday 2.17.19

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 2.16.19

Three Danes CrossFit – CrossFit


WOD

Ascending Ladder in 12 minutes:

2 Wall Ball Shots (20/14 lb) – Partner 1

2 Synchronized Burpees

2 Wall Ball Shots (20/14 lb) – Partner 2

2 Synchronized Burpees

4 Wall Ball Shots (20/14 lb) – Partner 1

4 Synchronized Burpees

4 Wall Ball Shots (20/14 lb) – Partner 2

4 Synchronized Burpees

6 Wall Ball Shots (20/14 lb) – Partner 1

6 Synchronized Burpees

6 Wall Ball Shots (20/14 lb) – Partner 2

6 Synchronized Burpees

etc…

Partner 1 does 2 wall balls, then both partners do 2 synchronized burpees together. Partner 2 does 2 wall balls, then both partners do 2 burpees in tandem. Partner 1 does 4 wall balls, then both partners do 4 burpees, then Partner 2 does 4 wall balls, then both partners do 4 synchronized burpees, etc. Continue adding 2 reps per round until 12 min mark.

*Synchronized burpees— each partner on the ground at the same time before popping up + synchronized hop at top.

then:

3000m Partner row for time. Each team of 2 works together switching every 2 minutes until 3000m is complete.

Warm-up

Line Drills – once back and forth 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

Inch Worm

Toe Walk

Heel Walk

Bear Crawl

Crab Walk

Burpee 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

Lat Stretch on Wall

Chest Stretch (pec) on wall

Hip Bridge

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

PVC Circle

PVC Overhead Squats

Rig Calf Stretch

Mobility Ball – Shoulder Back Traps Lats Pecs

WOD

Metcon (AMRAP – Reps)

Ascending Ladder in 12 minutes:

2 Wall Ball Shots (20/14 lb) – Partner 1

2 Synchronized Burpees

2 Wall Ball Shots (20/14 lb) – Partner 2

2 Synchronized Burpees

4 Wall Ball Shots (20/14 lb) – Partner 1

4 Synchronized Burpees

4 Wall Ball Shots (20/14 lb) – Partner 2

4 Synchronized Burpees

6 Wall Ball Shots (20/14 lb) – Partner 1

6 Synchronized Burpees

6 Wall Ball Shots (20/14 lb) – Partner 2

6 Synchronized Burpees

etc…

Partner 1 does 2 wall balls, then both partners do 2 synchronized burpees together. Partner 2 does 2 wall balls, then both partners do 2 burpees in tandem. Partner 1 does 4 wall balls, then both partners do 4 burpees, then Partner 2 does 4 wall balls, then both partners do 4 synchronized burpees, etc. Continue adding 2 reps per round until 12 min mark.
*Synchronized burpees— each partner on the ground at the same time before popping up + synchronized hop at the top.

Metcon (Time)

3000m Partner Row for time.

Each team of 2 works together switching every 2 minutes until 3000m is complete.

Friday 2.15.19

Three Danes CrossFit – CrossFit


WOD

5 RFT

Ski 500m/ 450m

15 Bench Press 155#/ 105#

100′ Walking Lunge

30 MINUTE TIME CAP

Row equivalent 750m/ 650m

Warm-up

3 Rounds

15 Shoulder Taps

15 Jump Squats

15 Sit-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

Hip Bridge

Samson Stretch

Spiderman Stretch

PVC Circle

PVC Overhead Squats

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Banded Squat Walk

Banded Scapular Pull Down

Mobility Ball – Shoulder Back Traps Lats Pecs

WOD

Metcon (Time)

5 RFT

Ski 500m/ 450m

15 Bench Press 155#/ 105#

100′ Walking Lunge

Row equivalent 750m/ 650m
30 MINUTE TIME CAP

Thursday 2.14.19

Three Danes CrossFit – CrossFit


Feel the LOVE?!? So do we!! HAPPY VALENTINES DAY!!

WOD

AMRAP 10 Minutes

30 Wallballs 20# /14#

20 Box Jumps 24″/ 20″

10 Strict Pull Ups

Warm-up

Bike 5k/ 4k

OR

Row 2000m/1500m

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

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wall Splits

Squat Stretch – feet on wall

Rig Calf Stretch

Foam Roller/ Barbell Shoulder Stretch

Hollow Rock

Superman

Weightlifting

Complete Squat Snatch component first, then take 70% of weight achieved for completing the following:

3 Rounds – Not for time

Max Hang Squat Snatch( @ 70%)

Lateral Bar Burpees

*Subtract number of Squat Snatch from 25, and complete that many Lateral Bar Burpees for your rest period.

Squat Snatch (1 – 1 – 1 – 1 – 1…..)

Build to a heavy single and then proceed to weightlifting MetCon.

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 10 Minutes

30 Wallballs 20# /14#

20 Box Jumps 24″/ 20″

10 Strict Pull Ups

Wednesday 2.13.19

Three Danes CrossFit – CrossFit


WOD

Every 4 Minutes For 16 Minutes

12 Dumbbell Box Step Ups 50#’s/ 35#’s, 24″/ 20″

20 Deadlift 185#/ 130#

Max rep Double Under in remaining time

No Rest

Warm-up

4 MINUTE AMRAP

20 Double Unders

5 Power Snatch 75#/ 55#

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

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Hip Bridge

PVC Circle

Banded Overhead Squat

Banded Good Morning

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Banded Squat Walk

Weightlifting

Front Squat (6×6 @ 75% of 1 RM)

Enter weight used in MetCon

Metcon (Time)

For Time

Front Squat

6 – 6 – 6 – 6 – 6 – 6 @ 75% of 1 RM

Rack and Unrack after each set.

WOD

Metcon (AMRAP – Reps)

Every 4 Minutes For 16 Minutes

12 Dumbbell Box Step Ups 50#’s/ 35#’s, 24″/ 20″

20 Deadlift 185#/ 130#

Max rep Double Under in remaining time

No Rest
Score is total number of Double Unders accumulated.

Tuesday 2.12.19

Three Danes CrossFit – CrossFit


WOD

OH NO, the WOD has changed…due to Three Danes CrossFit being closed on Tuesday February 12th, the WOD is now:

Shoveling the driveway…

making hot chocolate…

sledding down the hill…

climbing back up!

Enjoy your family and be safe…See you Wednesday!!

Monday 2.11.19

Three Danes CrossFit – CrossFit


WOD

3 RFT

Row 250m

6 Chest to Bar Pull-Ups

12 Dumbbell Snatch 50#/35#

Rx+Muscle Ups, 70#/ 50#

Warm-up

3 Rounds

10 Pull Ups

20 Overhead Lunge Steps 45#/ 35#

20 Calorie 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)

Couch Stretch

Plank Knee Bend on Box

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Wall Splits

Cross Body Arm Stretch

Rig Calf Stretch

Hollow Rock

Superman Arm Raises

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Weightlifting

Metcon (Time)

Clean

For Time

20 Clean @ 70% 1RM

Rest 3:00

15 Clean @ 75% 1RM

Rest 3:00

10 Clean @ 80% 1RM

Percentages based on 1RM Power Clean

Clean reps can be Power, Squat, or a mix of both

Power Clean

Enter weight used for the last set of 10 reps

WOD

Metcon (Time)

3 RFT

Row 250m

6 Chest to Bar Pull-Ups

12 Dumbbell Snatch 50#/35#

Rx+Muscle Ups, 70#/ 50#

Sunday 2.10.19

Three Danes CrossFit – CrossFit


WOD

Looking for ideas? How about

30 – 20 – 10 For Time

Calorie Row

Slam Ball 50#/ 30#

Box Jump 24″/ 20″

or ask a Trainer to help you come up with a WOD just for you or help working with a lift or certain skill!

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!