Monthly Archives

May 2019

Saturday 5.25.19

Three Danes CrossFit – CrossFit


WOD

AMRAP 12 Minutes

10 Alternating Pistols

10 Toes to Bar

100′ DB Farmer’s Carry 70/50s

Warm-up

3 Rounds

1k Bike

15 Banded Good Mornings

10 Snatch Balance 45#/ 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:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Pigeon Sweep

PVC Circle

PVC Overhead Squats

Warrior Squat

Rig Calf Stretch

Foam Roller/ Barbell Shoulder Stretch

Hollow Rock

Superman

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Mobility Ball

Weightlifting

Pause Power Position Snatch Warm Up

4×3 @ 40-60% 1RM

Drop and Reset

Then:

Hang Snatch (above knee)

Every 2 Minutes for 12 Minutes

3 Reps @ 70%+

Drop and Reset

Hang Snatch (3 – 3 – 3 – 3 – 3 – 3 @ 70% 1 RM)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

10 Alternating Pistols

10 Toes to Bar

100′ DB Farmer’s Carry 70/50s

Friday 5.24.19

Three Danes CrossFit – CrossFit


WOD

4 Rounds

15 DB Burpee Box Step Ups 24/20″ 50#’s/ 35#’s

10 HSPU

75 Double Unders

Warm-up

4 Rounds

:30 Banded Glute Activation

10 Push Ups

200m 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

Scorpion Stretch

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Samson Stretch

Spiderman Stretch

PVC Circle

PVC Overhead Squats

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

5RM Bench Press – Athlete has 10 minutes to find their 5 rep max Bench Press

5 Rep Max Bench Press (5 – 5 – 5 – 5…)

Athlete to spend 10 minutes gradually increasing weight over each set to determine their 5 rep max Bench Press

WOD

Metcon (Time)

4 Rounds

15 DB Burpee Box Step Ups 24/20″ 50#’s/ 35#’s

10 HSPU

75 Double Unders

Thursday 5.23.19

Three Danes CrossFit – CrossFit


WOD

For Time

40 DB Thrusters 35#/ 20#

40/ 30 Calories Bike

6 Minute Cap

Can substitute 25/ 18 Cal Row for Bike

Rx+ 50#’s/ 35#’s

Warm-up

2 Rounds

20 Banded Good Mornings

10 Pull Ups

1k Bike or 250m 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

Front Rack Stretch

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Lat Stretch on Wall

Rig Calf Stretch

Hollow Rock

Superman

Superman Arm Raises

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

AMRAP :60 x 3

Max Rep Sandbag Hug Squats 70#/ 50#

Rest 2:00

Use a heavy weight that is challenging; kettlebell or wreck bag could also be used instead.

Max Rep Sandbag Hug Squats (3 Sets Max Reps; 1 Minute each set)

AMRAP :60 x 3

Max Rep Sandbag Hug Squats 70#/ 50#

Rest 2:00

Use a heavy weight that is challenging; kettlebell or wreck bag could also be used instead.
Enter average number of squats achieved; ie, if athlete completes 48 squats over the 3 rounds, then score entered would be 3 sets and 16 reps.

WOD

Metcon (AMRAP – Reps)

For Time

40 DB Thrusters 35#/ 20#

40/ 30 Calories Bike

6 Minute Cap

Can substitute 25/ 18 Cal Row for Bike

Rx+ 50#’s/ 35#’s
Enter time completed in comment section.

CASH OUT

Metcon (AMRAP – Reps)

15 MIN AMRAP – MAX REP 200m RUN

200m Run

Rest :30
Each 200m Run completed equals one rep.

Tuesday 5.21.19

Three Danes CrossFit – CrossFit


WOD

THE CROSSFIT TOTAL

Back Squat (1 Rep Max)

Shoulder Press (1 Rep Max)

Deadlift (1 Rep Max)

Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.

There is no time limit for each lift. Deadlift can not be dropped but must be returned back to the floor with control. Shoulder Press is to be strict.

FINAL SCORE IS SUM TOTAL OF 1 REP MAX FOR ALL 3 LIFTS.

Warm-up

Starting with any equipment, complete the following:

1 Min Bike/Row/Ski

20 Walking lunges

1 Min Bike/Row/Ski

20 Mountain Climbers

1 Min Bike/Row/Ski

20 Sit-Ups

then complete:

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

with empty barbell

Mobility

Complete 1-2 Minutes of each of the following:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

Wall Stick-up

Scorpion Stretch

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Chest Stretch (pec) on wall

Pigeon Sweep

Frog Stretch

Hip Bridge

Rig Calf Stretch

Banded Arm Circles

Banded Overhead Squat

Banded Squat Walk – forward

Banded Squat Walk – sideways left, sideways right

WOD Rehearsal

Athlete should warm up for each of the separate components of todays WOD by using the following rep scheme or something similar to ensure adequate warm up and activation of the muscles involved in each lift.

5 – 3 – 2 – 1 – 1 – 1 reps paired with the following percentages of athlete’s 1RM; 30%, 40%, 55%, 70%, 80%, and 90%.

WOD

The CrossFit Total (Total Weight)

Back Squat (1 Rep Max)
Shoulder Press (1 Rep Max)
Deadlift (1 Rep Max)
Athlete gets 3 attempts at each lift. Weight must increase after each successful attempt at each movement. Weight may not be decreased after first attempt. A failed rep counts as an attempt.

There is no time limit for each lift. Deadlift can not be dropped but must be returned back to the floor with control. Shoulder Press is to be strict.

FINAL SCORE IS SUM TOTAL OF 1 REP MAX FOR ALL 3 LIFTS.

Monday 5.20.19

Three Danes CrossFit – CrossFit


WOD

7 Rounds

Run 100m

7 Overhead Squats 75#/ 55#

Rx+ 115#/ 75#

Warm-up

4 Rounds

5 Pull Ups

10/7 Calorie Bike

5 Snatch Balance 45#/ 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:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

Couch Stretch

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Pigeon Sweep

Frog Stretch

Cross Body Arm 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

Weightlifting

Hang Snatch (2 – 2 – 2 – 2…)

Athlete has 10 minutes to find their 2RM Hang Snatch.

WOD

Metcon (Time)

7 Rounds

Run 100m

7 Overhead Squats 75#/ 55#

Rx+ 115#/ 75#

CASH OUT

CHOOSE ONE OF THE FOLLOWING:

5K Bike (Time)

5K Bike

2k Row (Time)

Max Effort 2k Row

Sunday 5.19.19

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 5.18.19

Three Danes CrossFit – CrossFit


CONGRATULATIONS!!!

WOD

Partner WOD – “I GO, YOU GO”

20 MIN AMRAP

PARTNER A Runs 400m while

PARTNER B does an AMRAP of:

3 Deadlift 225#/155#

6 Toes To Bar

9 Burpees

Score is total combined reps accumulated between both partners.

Warm-up

3 Rounds

10 Cal Bike – stand up

10 Kettlebell Swings – American

10 Hip Bridge

10 Superman

10 Step 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

Wall Stick-up

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Chin Up Negatives – 5 second descent

Lat Stretch on Wall

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Warrior Squat

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Mobility Ball

Weightlifting

Overhead Squat (3 – 3 – 3 – 3 – 3 @ 70% of 1 RM)

WOD

Metcon (AMRAP – Reps)

Partner WOD – “I GO, YOU GO”

20 MIN AMRAP

PARTNER A Runs 400m while

PARTNER B does an AMRAP of:

3 Deadlift 225#/155#

6 Toes To Bar

9 Burpees

Score is total combined reps accumulated between both partners.

Friday 5.17.19

Three Danes CrossFit – CrossFit


WOD

FOR TIME

2k Row

50 Alternating Pistols

30 Hang Cleans 135#/ 95#

18 Minute Cap

Warm-up

2 Rounds

Once across floor for each of the following:

Banded Squat Walk – forward, sideways right, sideways left

10 Empty Bar Thrusters

500m 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

Front Rack Stretch

Plank Knee Bend on Box

High Knee Pull

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Samson Stretch

Spiderman Stretch

Cobra Pose

Child PoseCross Body Arm Stretch

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Mobility Ball

Weightlifting

Back Squat (5 – 4 – 3 – 2 – 1….)

Gradually increase weight through your warm up sets working towards finding 1RM Back Squat.

WOD

Metcon (Time)

FOR TIME

2k Row

50 Alternating Pistols

30 Hang Cleans 135#/ 95#

18 Minute Cap

Thursday 5.16.19

Three Danes CrossFit – CrossFit


WOD

FOR TIME

Every 3:00 for 15:00

1000/800m  Bike

Score is total time needed for all 5 rounds to complete distance.

Warm-up

3 Rounds

10 Wallballs 14#/ 10#

5 Strict Pull Ups

10 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)

Front Rack Stretch

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Wrist Stretch

Chin Up Negatives – 5 second descent

Lat Stretch on Wall

Chest Stretch (pec) on wall

Squat Stretch – feet on wall

Hip Bridge

PVC Circle

PVC Overhead Squats

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Banded Squat Walk – forward

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Mobility Ball

Weightlifting

Front Squat (8 – 8 – 8 @ 70%+ of 1 RM)

Push Press (2 – 2 – 2 – 2 – 2; build weight over sets)

WOD

Metcon (Time)

FOR TIME

Every 3:00 for 15:00

1000/800m  Bike
Score is total time needed for all 5 rounds to complete distance.

Wednesday 5.15.19

Three Danes CrossFit – CrossFit


WOD

3 RFT

15 DB Squat Cleans 35#’s/ 20#’s

15 Pull-Ups

Rx+

50#’s/ 35#’s

Chest to Bar

Warm-up

2 Rounds

200m Run

15 Good Mornings

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

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wall Splits

Squat Stretch – feet on wall

Hip Bridge

Warrior Squat

Rig Calf Stretch

Weightlifting

Power Snatch (5 – 5 – 5 – 5)

4 x 5 Power Snatch. Look at performance history and go heavier than before if possible.

WOD

Metcon (Time)

3 RFT

15 DB Squat Cleans 35#’s/ 20#’s

15 Pull-Ups
Rx+

50#’s/ 35#’s

Chest to Bar

CASH OUT

Bench Press (10 – 10 – 10+)

Complete 2 unbroken sets of 10 reps each. Complete a third set of maximum reps.Try to challenge yourself with the weight but still complete each set unbroken.