Monthly Archives

March 2019

Monday 4.1.19

Three Danes CrossFit – CrossFit


WOD

It’s back…Now’s your chance to get even!!

CrossFit Open 19.5

33-27-21-15-9

Thrusters 95#/ 65#

Chest To Bar Pull-Ups

ARE YOU KIDDING?!?!? APRIL FOOLS DAY!

We are really doing:

FOR TIME

40 – 30 – 20 – 10

Wall Balls 20#/ 14#

Deadlift 135#/ 95#

Warm-up

3 Rounds

10 Squats with pause

10 Banded Good Mornings

10 Hip Bridge

1 Min 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

Quad Stretch (Butt Kick Leg Pull)

Couch Stretch

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Frog Stretch

Samson Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Banded Arm Circles

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

Back Squat (2 – 2 – 2 – 2 – 2; start @ 80-85%)

Increase weight as move through sets.

WOD

Metcon (Time)

FOR TIME

40 – 30 – 20 – 10

Wall Balls 20#/ 14#

Deadlift 135#/ 95#

Sunday 3.31.19

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 3.30.19

Three Danes CrossFit – CrossFit


WOD

5 RFT

Row 1000/850m

20 Bar Muscle Ups/ Ring MU from Floor

Share the work with a partner, switch working athletes anytime.

Warm-up

3 ROUNDS

10 PVC OHS w/ :02 Pause in bottom

10 Box Jump Overs 20″/ 12″

10 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:

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Hip Bridge

Cobra Pose

Child Pose

Cross Body Arm Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Rig Calf Stretch

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Mobility Ball – Shoulder Back Traps Lats Pecs

WOD

Metcon (Time)

5 RFT

Row 1000/850m

20 Bar Muscle Ups/ Ring MU from Floor
Share the work with a partner, switch working athletes anytime.

Friday 3.29.19

Three Danes CrossFit – CrossFit

WOD

FOR TIME

Cal Bike 55/40

40 Thrusters 45#/ 35#

Cal Bike 55/40

30 Thrusters 45#/ 35#

Cal Bike 55/40

20 Thrusters 45#/ 35#

Cal Bike 55/40

10 Thrusters 45#/ 35#

500m Row can be substituted for Bike

Warm-up

3 Rounds

10 Overhead Squats

Calorie Row 15/10

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

Quad Stretch (Butt Kick Leg Pull)

Couch Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Samson Stretch

Spiderman Stretch

Warrior Squat

Rig Calf Stretch

Band Pull Apart

Banded Arm Circles

Weightlifting

Power Snatch (8 x 2 @ 75% of 1 RM)

EMOM for 8 MINUTES – 2 Reps

WOD

Metcon (Time)

FOR TIME

Cal Bike 55/40

40 Thrusters 45#/ 35#

Cal Bike 55/40

30 Thrusters 45#/ 35#

Cal Bike 55/40

20 Thrusters 45#/ 35#

Cal Bike 55/40

10 Thrusters 45#/ 35#
500m Row can be substituted for Bike

Thursday 3.28.19

Three Danes CrossFit – CrossFit

WOD

3 RFT

80 Double Unders

40 Dumbbell Snatch 50#/ 35#

Warm-up

4 MIN AMRAP

25 Double Unders

10 Kettlebell Swings

10 Push-ups

10 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)

Couch Stretch

Front Rack Stretch

Wall Stick-up

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Samson Stretch

Cross Body Arm Stretch

Shoulder Rotating T Square

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Weightlifting

Squat Clean and Jerk (2 – 2 – 2 – 2 – 2 @80-85% of 1 RM)

WOD

Metcon (Time)

3 RFT

80 Double Unders

40 Dumbbell Snatch 50#/ 35#

Wednesday 3.26.19

Three Danes CrossFit – CrossFit


WOD

5 RFT

Row 300m/250m

20 Kettlebell Swings 70#/53#

10 Strict Pull Ups

Warm-up

3 Rounds

20 Wallballs 14#/10#

20 Calorie Row

10 Dumbbell Press

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

Rig Calf Stretch

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Banded Good Morning

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Banded Scapular Pull Down

Banded External Shoulder Rotation

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Weightlifting

Split Jerk (3 – 3 – 3 – 3)

Set 1 Moderate, Set 2+3 Heavy, Set 4 Moderate

WOD

Metcon (Time)

5 RFT

300/250m Row

20 KB Swings 70/53lbs

10 Strict Pull Ups

Tuesday 3.26.19

Three Danes CrossFit – CrossFit


Weightlifting

Snatch from below knees:

3 reps @ 60%, 3 reps @ 70%, 3 reps @ 80%

then FOUR sets of 2 reps @ 85%

Clean + Jerk: 3 reps @ 50% + 3 Jerks, 3 reps @ 60% + 3 Jerks, 3 reps @ 70% + 3 reps,

then FOUR sets of 2 reps @ 80%

Back Squat:

5 reps @ 85%, 4 reps @ 95%, 3 reps @ 105%

then FOUR sets of 2 reps @ 115%

^ based off of 1 RM clean

Zots Press 4×4 reps

Warm-up

3 Rounds

100m Row

10 Squats, 2nd round -10 Front Lunge, 3rd round – 10 Jumping Squats

10 Kip Swings

10 Kettlebell Swings

10 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

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Banded Good Morning

Clean and Jerk (2 – 2 – 2 – 2)

Back Squat (2 – 2 – 2 – 2)

Zots Press (4 – 4 – 4 – 4)

Monday 3.25.19

Three Danes CrossFit – CrossFit


WOD

For Time

50′ Handstand Walk/ 25 Shoulder Taps

25 Wall Ball 20#/ 14#

25 Hang Power Clean 135#/ 95#

25 Wall Ball 20#/ 14#

50′ Handstand Walk/ 25 Shoulder Taps

Warm-up

3 Rounds

10 Push Press 45#/ 35#

10 Box Jumps

3 Wall Walks

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

Wall Stick-up

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Samson Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

PVC Circle

PVC Overhead Squats

Warrior Squat

Rig Calf Stretch

Band Pull Apart, palms up

Banded Arm Circles

Mobility Ball – Shoulder Back Traps Lats Pecs

Skill Work

Handstand Walk

WOD

Metcon (Time)

For Time

50′ Handstand Walk/ 25 Shoulder Taps

25 Wall Ball 20#/ 14#

25 Hang Power Clean 135#/ 95#

25 Wall Ball 20#/ 14#

50′ Handstand Walk/ 25 Shoulder Taps

Sunday 3.24.19

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 3.23.19

Three Danes CrossFit – CrossFit


WOD

For Time

100 Bar Facing Burpees

EMOM (including 0:00) 5 Power Clean 115#/ 75#

Warm-up

3 Rounds

10 Calorie Row

10 Lunges

10 Sit Ups

10 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)

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Wall Splits

Squat Stretch – feet on wall

Hip Bridge

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Weightlifting

Snatch (5 – 4 – 3 – 2 – 1 starting at 70-75% 1 RM)

Gradually increase weight each set. Enter last weight used for last rep.

WOD

Metcon (Time)

For Time

100 Bar Facing Burpees

EMOM (including 0:00) 5 Power Clean 115#/ 75#

CASH OUT

Accumulate 4 minutes “Starfish” Plank Hold