Monthly Archives

April 2019

Wednesday 5.1.19

Three Danes CrossFit – CrossFit


WOD


5 RFT

2 Rope Climbs
Calorie Bike 10/8
Front Squat 10-8-6-4-2; weight starting at 95#/65#, add weight each round

1st round – 10 reps @ 95#/ 65#
2nd round – 8 reps @ 115#/ 75#
3rd Round – 6 reps @ 135#/ 95#
4th round – 4 reps @ 155#/ 105#
5th round – 2 reps @ 175#/ 115#

Rx+ Front Squats 10 reps each round

Warm-up


3 Rounds
10 Goblet Squats with 2 second pause at the bottom
12 Handstand Shoulder Taps

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
Plank Knee Bend on Box
Knee Circles – Left, Right, Back and Forth
Cradle Stretch
Wrist Stretch
Arm Circles – Thumbs Up – forward and backward
Arm Circles – Thumbs down – forward and backward
PVC Circle
Rig Calf Stretch
Mobility Ball Smash – LATS/ PECS

Weightlifting

Front Squat (8 – 8 – 8 @ 70%+)

WOD

Metcon (Time)


5 RFT

2 Rope Climbs
Calorie Bike 10/8
Front Squat 10-8-6-4-2; weight starting at 95#/65#, add weight each round

1st round – 10 reps @ 95#/ 65#
2nd round – 8 reps @ 115#/ 75#
3rd Round – 6 reps @ 135#/ 95#
4th round – 4 reps @ 155#/ 105#
5th round – 2 reps @ 175#/ 115#

Rx+ Front Squats 10 reps each round

Tuesday 4.30.19

Three Danes CrossFit – CrossFit





WOD


Clean & Jerk
3 reps + 2 add’l jerk @ 50% 1RM
3 reps + 2 add’l jerk @ 60% 1RM
3 reps + 2 add’l jerk @ 70% 1RM
then
3 rounds of:
2 reps + 2 add’l jerk @ 75% 1RM

Back Squat
(percentages based off of 1 rep max clean)
3 reps @ 80% of 1 RM
3 reps @ 90% of 1 RM
3 reps @ 100% of 1 RM
then
3 rounds of:
3 reps @ 110% of 1 RM

Box Jumps
5 – 5 – 5 – 5

Warm-up


4 ROUNDS

0:20 High Knees
0:20 Push Ups
0:20 Sit-Ups
0:20 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:
Squat Stretch
Quad Stretch (Butt Kick Leg Pull)
Couch Stretch
Scorpion Stretch
Plank Knee Bend on Box
High Knee Pull
Knee Circles – Left, Right, Back and Forth
Cradle Stretch
Lat Stretch on Wall
Wall Splits
Squat Stretch – feet on wall
Hip Bridge
Samson Stretch
Spiderman Stretch
Cross Body Arm Stretch
Shoulder Rotating T Square
Arm Circles – Thumbs Up – forward and backward
Arm Circles – Thumbs down – forward and backward
Warrior Squat
Rig Calf Stretch
Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

Clean and Jerk (3 + 2 @ 50, 60, 70% 1RM; then 3( 2 + 2 @75%))


3 reps + 2 add’l jerk @ 50% 1RM
3 reps + 2 add’l jerk @ 60% 1RM
3 reps + 2 add’l jerk @ 70% 1RM
then
3 rounds of:
2 reps + 2 add’l jerk @ 75% 1RM

Back Squat (3 @ 80, 90, 100% 1 RM, then 3×3 @ 110% 1RM)


3 reps @ 80% of 1 RM
3 reps @ 90% of 1 RM
3 reps @ 100% of 1 RM
then
3 rounds of:
3 reps @ 110% of 1 RM

CASH OUT

Metcon (AMRAP – Rounds and Reps)


5 MIN AMRAP

5 Pull-Ups
10 Push-Ups
15 Squats

Monday 4.29.19

Three Danes CrossFit – CrossFit





WOD


FOR TIME
Every 4:00 for 24:00; 400m Run

500m Row can be substituted for running if weather is not cooperating!

Score is total time for all rounds of running combined.

Warm-up


2 Rounds
250m Ski or Row
15 Hang Power Snatch 45#/ 35#
250m Ski or 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
High Knee Pull
Cradle Stretch
Wrist Stretch
Lat Stretch on Wall
Chest Stretch (pec) on wall
Pigeon Sweep
Frog Stretch
PVC Circle
PVC Internal Shoulder Rotation
PVC External Shoulder Rotation

Weightlifting

Power Snatch (5 – 5 – 5 – 5 – 5)


Touch and Go; try to go heavier than previous 5×5 touch and go for power snatch.

WOD

Metcon (Time)


FOR TIME
Every 4:00 for 24:00; 400m Run

500m Row can be substituted for running if weather is not cooperating!
Score is total time for all rounds of running combined.

Sunday 4.28.19

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 4.27.19

Three Danes CrossFit – CrossFit





WOD


4 RFT:

Partner A: 400m Run (optional wreckbag)
Partner B: AMRAP until partner returns
10 DB lunges (50’s/35’s)
2 Rope Climbs

*each partner to complete 4 runs and 4 AMRAPs
Score is total reps completed during the AMRAP for both partners

Warm-up


3 Rounds

10 Squats
10 Kettlebell Swings
10 Single Leg Hip Bridge ( 5L, 5R)
10 Scapular Pull-Ups
10 Push Press 43#/ 35#

Mobility


Suggested mobility stretches for today’s class. Complete stretches as needed for areas which need improvement/ are tight. Approx. 1 minute per stretch:
Quad Stretch (Butt Kick Leg Pull)
Couch Stretch
Knee Circles – Left, Right, Back and Forth
Lat Stretch on Wall
Chest Stretch (pec) on wall
Lunge Stretch
Arm Circles – Thumbs Up – forward and backward
Arm Circles – Thumbs down – forward and backward
PVC Circle
Rig Calf Stretch
Banded Shoulder/ Lat Stretch
PVC Internal Shoulder Rotation
PVC External Shoulder Rotation

WOD

Metcon (AMRAP – Reps)


4 RFT:

Partner A: 400m Run (optional wreckbag)
Partner B: AMRAP until partner returns
10 DB lunges (50’s/35’s)
2 Rope Climbs

*each partner to complete 4 runs and 4 AMRAPs
Score is total reps completed during the AMRAP for both partners

CASH OUT


Dumbbell Bench Press
3 x 15, 1 set for Max Reps

Banded Lat Pull Downs
3 x 10

Good Mornings
3 x 10

Friday 4.26.19

Three Danes CrossFit – CrossFit





WOD


21 – 15 – 9
FOR TIME
Hang Clean and Jerk 95#/65#
Toe To Bar
Lateral Bar Burpees

Rx= 135#/ 95#

Warm-up


Row 10 Minutes

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
Cross Body Arm Stretch
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

Weightlifting

Back Squat (5 – 5 – 5 – 5 @ 75% 1 RM)

WOD

Metcon (Time)


21 – 15 – 9
FOR TIME
Hang Clean and Jerk 95#/65#
Toe To Bar
Lateral Bar Burpees
Rx+ 135#/ 95#

CASH OUT


Dumbbell Bicep Curls
3 sets of 12 reps, 1 set of 15+

Banded leg Extension
3 Sets of 25 Reps

Thursday 4.24.19

Three Danes CrossFit – CrossFit





WOD


10 MINUTE AMRAP
10 Goblet Hold Box Step Ups 53#/ 35#, 24″/ 20″
Calorie Bike 10/ 7

Rx+ 70#/53#

then:

FOR TIME
Run 400m
30 Chest To Bar Pull-Ups
Run 400m

Warm-up


3 Rounds
1 Minute Goblet Squat Hold
Run 200m
10 GHD 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
High Knee Pull
Cradle Stretch
Wrist Stretch
Lat Stretch on Wall
Chest Stretch (pec) on wall
Wall Splits
Squat Stretch – feet on wall
One Legged Hip Bridge
PVC Circle
Rig Calf Stretch
Foam Roller – Lats

Weightlifting

Squat Clean (1 rep every 45 sec for 9 min @ 75-80% of 1rm)

WOD

Metcon (AMRAP – Rounds and Reps)


10 MINUTE AMRAP

10 Goblet Hold Box Step Ups 53#/ 35#, 24″/ 20″
Calorie Bike 10/ 7
Rx+ 70#/53#

Metcon (Time)


FOR TIME
Run 400m
30 Chest To Bar Pull-Ups
Run 400m

Wednesday 4.24.19

Three Danes CrossFit – CrossFit





WOD


3 RFT

Ski 500m/400m
21 Overhead Squats 95#/ 65#
21 Bar Facing Burpees

*Row 550m/450m Row can be substitued for Ski.

Warm-up


3 Rounds

200m Run
100m 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
Couch 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
Samson Stretch
PVC Circle
PVC Overhead Squats
Rig Calf Stretch

Weightlifting

Deadlift (4 – 4 – 4 – 4 @ 75-85% of 1 RM)


Zero Bounce Deadlift 4×4

WOD

Metcon (Time)


3 RFT

Ski 500m/400m
21 Overhead Squats 95#/ 65#
21 Bar Facing Burpees
*Row 550m/450m Row can be substitued for Ski.

CASH OUT


Bent Over Barbell Row
3 sets of 12 reps, plus an additional set of max reps

Tuesday 4.23.19

Three Danes CrossFit – CrossFit





WOD


Snatch
3 reps @ 50, 60, 70, 80, and 85% of 1rm
then 1 – 1 @ 90% of 1rm

Snatch Pull
3 reps at 80 and 90% of 1rm; 2 reps @ 95%
then 1 – 1 @ 100%

(both Snatch and Snatch pull percentages are based off of Athlete’s one rep max Snatch)

Back Squat
3 reps @ 70 and 80% of 1 rm
then 2 – 2 – 2 @ 90% of 1rm

Warm-up


2 Rounds
5 Squats
1 Min Row
1 Min Bike
1 Min Ski
5 Hip Bridge

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
Rig Calf Stretch
Superman Arm Raises
Band Pull Apart, palms up
Banded Arm Circles
Banded Overhead Squat
Banded Good Morning
Banded Reverse Shoulder Stretch
Banded Shoulder/ Lat Stretch
Banded Squat Walk – forward
PVC Internal Shoulder Rotation
PVC External Shoulder Rotation

Weightlifting

Snatch (3 – 3 – 3 – 3 – 3 – 1 – 1 )


3 reps @ 50, 60, 70, 80, and 85% of 1rm
then 1 – 1 @ 90% of 1rm

Percentages are based off of Athlete’s one rep max Snatch

Snatch Pull (3 – 3 – 2 – 1 – 1)


3 reps at 80 and 90% of 1rm; 2 reps @ 95%
then 1 – 1 @ 100%

Percentages are based off of Athlete’s one rep max Snatch

Back Squat (3 – 3 – 2 – 2 – 2)


3 reps @ 70 and 80% of 1 rm
then 2 – 2 – 2 @ 90% of 1rm

Monday 4.22.19

Three Danes CrossFit – CrossFit





WOD


Every 4:00 for 20:00
Calories Bike 30/ 21
Max Effort every round

Score is total combined times from all rounds.

Calorie Row 20/14 can be substituted for Bike.

Warm-up


3 Rounds
10 Box Jumps 24″; 20″
8 Strict Pull Ups
6 Calories Bike/ Row/ Ski

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
Knee Circles – Left, Right, Back and Forth
Cradle Stretch
Wrist Stretch
Lat Stretch on Wall
Chest Stretch (pec) on wall
Lunge Stretch
Samson Stretch
Spiderman Stretch
Cross Body Arm Stretch
Arm Circles – Thumbs Up – forward and backward
Arm Circles – Thumbs down – forward and backward

Weightlifting

Split Jerk (1- 1- 1- 1- 1- 1- 1, Build weight over sets)

WOD

Metcon (Time)


Every 4:00 for 20:00
Calories Bike 30/ 21
Max Effort every round
Score is total combined times from all rounds.

Calorie Row 20/14 can be substituted for Bike.