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.