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