All Posts By

James Simonelli

Saturday 2.9.19

Three Danes CrossFit – CrossFit


WOD

CrossFit Open Workout 13.1

17 MINUTE AMRAP

40 Burpees to Target 6″

30 Snatch 75/45lbs

30 Burpees to Target

30 Snatch 135/75lbs

20 Burpees to Target

30 Snatch 165/100lbs

10 Burpees to Target

Max Snatch Reps 210/120lbs

Warm-up

60 Bar Facing Burpees

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

Knee Circles – Left, Right, Back and Forth

Wrist Stretch

Wall Splits

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Banded Squat Walk – forward

Banded External Shoulder Rotation

Weightlifting

Back Squat “Max Effort Set”

Choose a weight you believe you can hit for 8-12 reps – that is your “WORKING WEIGHT”

Warm up sets:

8 reps @50% of working weight – Slow controlled pause squats

6 reps @75% – Focus on speed

Working set aka Max Effort Reps:

Max effort reps at chosen weight. If you get over 15 reps, you went too light.

WOD

CrossFit Games Open 13.1 (AMRAP – Rounds and Reps)

17-Minute AMRAP of:
40 Burpees to a 6″ target
30 Snatches, 75# / 45#
30 Burpees to a 6″ target
30 Snatches, 135# / 75#
20 Burpess to a 6″ target
30 Snatches, 165# / 100#
10 Burpees to a 6″ target
AMRAP Snatches 210# / 120#

Friday 2.8.19

Three Danes CrossFit – CrossFit


WOD

3 RFT

Calorie Bike 25/15

25 Push Jerk 95#/ 65#

25 Push Ups

Rx+ 135#/ 95#, deficit push ups 2″

Warm-up

3 Rounds

500m Bike

15 V-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

Front Rack Stretch

Cradle Stretch

Wrist Stretch

Samson Stretch

Spiderman Stretch

Cross Body Arm Stretch

Rig Calf Stretch

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

WOD

Metcon (Time)

3 RFT

Calorie Bike 25/15

25 Push Jerk 95#/ 65#

25 Push Ups

Rx+ 135#/ 95#, deficit push ups 2″

INTERVAL

Every 3 Minutes for 15 Minutes

50′ Dumbbell Front Rack Lunge 35#’s/20#’s

12 Dumbbell Thrusters 35#’s/20#’s

12 Toes to Bar

Thursday 2.7.19

Three Danes CrossFit – CrossFit


WOD

AMRAP 8 Minutes

100 Double Unders

10 Dumbbell Burpee Box Step-Ups 24/20″ 50#’s/35#’s

100 Double Unders

10 Dumbbell Burpee Box Step-Ups 24/20″ 50#’s/35#’s

100 Double Unders

Max Rep Dumbbell Burpee Box Step-Ups 24/20″ 50#’s/35#’s

Warm-up

Accumulate 2000m through a combination of the Bike, Rower, and Skier.

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

Wrist Stretch

Wall Splits

Squat Stretch – feet on wall

Hip Bridge

Hip Bridge hold with leg lift

Lunge Stretch – elevated foot

Samson Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Band Pull Apart

Weightlifting

Squat Clean

Build to Heavy Single

Then:

3 Rounds – Not for time

Max Hang Squat Cleans @ 70%

Bar Facing Burpees*

*Subtract number of Squat Cleans from 40, and complete that many Bar Facing Burpees for your “rest period”.

WOD

Hang Squat Clean (1 – 1 – 1 – 1 – 1…)

Metcon (AMRAP – Reps)

AMRAP 8 Minutes

100 Double Unders

10 Dumbbell Burpee Box Step-Ups 24/20″ 50#’s/35#’s

100 Double Unders

10 Dumbbell Burpee Box Step-Ups 24/20″ 50#’s/35#’s

100 Double Unders

Max Rep Dumbbell Burpee Box Step-Ups 24/20″ 50#’s/35#’s
The number of reps for the jump rope component stays at 100 whether doing double under or single unders.

The score entered is the number of dumbbell burpee box step-ups completed during the Max Rep component.

Wednesday 2.6.19

Three Danes CrossFit – CrossFit


WOD

FILTHY FIFTY

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell swings 53#/ 35#

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45#/ 35#

50 Back extensions

50 Wall ball shots, 20#/ 14#

50 Burpees

50 Double unders

Warm-up

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

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Hip Bridge

Lunge Stretch – elevated foot

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

Rig Calf Stretch

Hollow Rock

Superman

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

WOD Rehearsal

Set up and review each exercise in the WOD. Complete 5 Reps of each exercise.

WOD

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Tuesday 2.5.19

Three Danes CrossFit – CrossFit


Everything better when the sun’s out and the doors open!

WOD

Every 3 Minutes for 15 Minutes:

30 Wallballs 20#/14#

2 Rope Climbs

Max distance Bike/Ski in remaining time

No Rest

Warm-up

3 Rounds

10 Cal Bike

10 Burpees

10 Wall Balls

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

Plank Knee Bend on Box

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Cross Body Arm Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

PVC Circle

PVC Overhead Squats

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

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

WOD

Metcon (Distance)

Every 3 Minutes for 15 Minutes:

30 Wallballs 20#/ 14#

2 Rope Climbs

Max distance Bike/Ski in remaining time

No Rest

Monday 2.4.19

Three Danes CrossFit – CrossFit


just waiting for the warmth to roll in…

WOD

4 RFT

Row 500/450m

21 Dumbbell Deadlift 70#’s/50#’s

Warm-up

3 Steady Rounds

20 Handstand Shoulder Taps

10 Empty Bar Overhead Squat

Bike 500m

Mobility

Suggested mobility stretches for today’s class. Complete stretches as needed for areas which need improvement/ are tight. Approx. 1 minute per stretch:

Wall Stick-up on the floor

Scorpion Stretch

Plank Knee Bend on Box

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Samson Stretch

Cobra Pose

Child Pose

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Weightlifting

Metcon (Time)

For Time

20 Snatch @ 70% 1RM

Rest 3:00

15 Snatch @ 75% 1RM

Rest 3:00

10 Snatch @ 80% 1RM

Percentages based on 1RM Power Snatch

Snatch reps can be Power, Squat, or a mix of both
Post weights used in comments.

e.g. 70#/75#/80#

WOD

Metcon (Time)

4 RFT

Row 500/450m

21 Dumbbell Deadlift 70#’s/50#’s

Sunday 2.3.19

Three Danes CrossFit – CrossFit


Probably too soon to open the doors, but we’ll take the groundhog’s call for an early spring!

WOD

Looking for ideas? How about a WOD created by Kari Pierce?

5 RFT

15 Dumbbell Snatch 50#/ 35#

12 Burpees

9 Pull-Ups

or ask a Trainer to help you come up with a WOD just for you or help working with a lift or certain skill!

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 2.2.19

Three Danes CrossFit – CrossFit


WOD

PARTNER WODS!

WOD A – FOR TIME

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

“You Go, I Go”

Pull-Ups

then:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Push-Ups

*Each athlete on the team will both complete 55 pull-ups AND 55 push-ups.

WOD B – 12 MINUTE AMRAP

Ascending ladder up by 2’s

Burpees

Deadlift 225#/ 155#

*Each Team decides how to split up reps.

Warm-up

Line Drills – back and forth across floor for each of the following:

High Knees

Butt Kickers

Front lunge

Quad Stretch (butt kick leg pull)

Knee to Chest

3 Air Squats + Broad Jump

Soldier Kicks

Side Lunge

Cradle Stretch

Inch Worm

Toe Walk

Heel Walk

Bear Crawl

Crab Walk

Duck Walk

3 Air Squats + Broad Jump

Burpee Broad Jump

Mobility

Suggested mobility stretches for today’s class. Complete stretches as needed for areas which need improvement/ are tight. Approx. 1 minute per stretch:

Scorpion Stretch

Plank Knee Bend on Box

Knee Circles – Left, Right, Back and Forth

Hip Bridge

Hollow Rock

Superman

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Banded Shoulder/ Lat Stretch

Mobility Ball – Shoulder Back Traps Lats Pecs

WOD

Metcon (Time)

WOD A
WOD A – FOR TIME

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

“You Go, I Go”

Pull-Ups

then:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Push-Ups

*Each athlete on the team will both complete 55 pull-ups AND 55 push-ups.

Metcon (AMRAP – Reps)

WOD B
WOD B – 12 MINUTE AMRAP

Ascending ladder up by 2’s

Burpees

Deadlift 225#/ 155#

*Each Team decides how to split up reps.

Friday 2.1.19

Three Danes CrossFit – CrossFit


WOD

Every 3 Minutes for 12 Minutes

15 Kettlebell Swings 53#/ 35#

21 Burpees to Target 6″

15 Kettlebell Swings

Rx+ 70#/ 53#

Warm-up

Calorie Row 100/ 70

OR

Calorie Bike 125/85

Mobility

Suggested mobility stretches for today’s class. Complete stretches as needed for areas which need improvement/ are tight. Approx. 1 minute per stretch:

Couch Stretch

Front Rack Stretch

Wall Stick-up

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Hollow Rock

Superman

Superman Arm Raises

Superman Arm Hold

Band Pull Apart, palms up

Banded Arm Circles

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

Back Squat (8 – 6 – MAX REPS)

Choose a weight you believe you can hit for 8-12 reps

Warm up sets:

8 reps @50% of working weight – Slow controlled pause squats

6 reps @75% – Focus on speed

Max Reps Set:

Max effort reps at chosen weight. If you get over 15 reps, you went too light.

Enter weight and reps for last set.

WOD

Metcon (AMRAP – Rounds and Reps)

Every 3 Minutes for 12 Minutes

15 Kettlebell Swings 53#/ 35#

21 Burpees to Target 6″

15 Kettlebell Swings

Rx+ 70#/ 53#
If the round has not been completed when the three minutes is up then continue from where you are in the round. Enter completed number of rounds and reps as your score.

CASH OUT

4 Rounds

Not For Time

:30 Freestanding Handstand Hold

Rest :60

:30 Max Rep Shoulder Taps (freestanding)

Rest :60

Complete against the wall as needed.

Thursday 1.31.19

Three Danes CrossFit – CrossFit


WOD

3 RFT

Cal Row 25/ 18

25 Push Press 75#/ 55#

Rx+ 115#/75

then

3 Rounds

3 MINUTE AMRAP

10 Hang Power Clean 95#/ 65#

20 Kettlebell Swings 53#/ 35#

30 Double Unders

Rest 2 Minutes

Rx+ 135#/95#, 70#/ 53#

Warm-up

1 Minute Easy Row

1 Minute Active Samson Stretch – 30 sec/ leg

45 Seconds Medium Row

45 Seconds Active Spiderman

30 Seconds Fast Row

then

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

completed with empty barbell

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

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Cross Body Arm Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Band Pull Apart, palms up

Banded Arm Circles

Mobility Ball – Shoulder Back Traps Lats Pecs

WOD

Metcon (Time)

3 RFT
Cal Row 25/ 18

25 Push Press 75#/ 55#

Rx+ 115#/75

INTERVAL

Metcon (AMRAP – Rounds and Reps)

3 Rounds

3 MINUTE AMRAP
10 Hang Power Clean 95#/ 65#

20 Kettlebell Swings 53#/ 35#

30 Double Unders

Rest 2 Minutes

Rx+ 135#/95#, 70#/ 53#