CrossFit WOD

Sunday

By September 14, 2019 No Comments

Three Danes CrossFit – CrossFit

OPEN GYM

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

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Play a game or intro a skill!

Then…

GENERAL WARM-UP

ON A 7:00 RUNNING CLOCK…Get as far as you can, 7:00 Cap!

20 Cals on Bike or Rower

20 Russian Twists w/ Medball

20 Med Ball Floor Press w/ toss at top (bench press with med ball with toss to self)

20 Med Ball Ground to OH

20 Med Ball Alt Lunges

20 Med Ball Sit-ups w/ toss at top ( feet touching wall, situp, toss MB against wall at top)

Workout

Metcon (Time)

FOR TIME

50-40-30-20-10

Cal Bike

Sit-up

-18:00 Time Cap-

Finisher

Metcon (No Measure)

NOT FOR TIME

30 DB Manmakers*

*Increase weight every 10 reps