CrossFit WOD


By June 29, 2019 No Comments

Three Danes CrossFit – CrossFit


Three Danes CrossFit 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.

If you are looking for something but can’t figure out what to do, try doing the following work out. Either way a Trainer will be available the entire time to help you accomplish your goals, and keep you safe!


Warm-up (No Measure)

8x100m “Easy” Relay Races…


AMRAP x 8 Minutes

2, 4, 6, 8…

Up/Down Broad Jumps

Glute Bridges

Step Ups


Metcon (Time)


50 Burpees*



12 DB Hang Power Clean (50/35)|(35/25)

12 DB Suitcase Box Step-Over (24/20)


50 Burpees

*Cap Burpees at 5:00 for both Buy-In and Cash-Out.

Cool Down

Warm-up (No Measure)

2:00 Slow Pedal on Bike

2:00 Rebound Recovery