All Posts By

James Simonelli

Monday 4.15.19

Three Danes CrossFit – CrossFit


WOD

3 RFT

40 Wall Balls 20#/ 14#

Calorie Row 30/ 25

20 GHD Sit-Ups

Warm-up

Row 400m

40 Overhead Squats 45#/ 35#

Row 400m

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

Frog Stretch

Hollow Rock

Superman Arm Raises

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Weightlifting

Power Snatch (5 – 5 – 5 – 5 – 5)

Reps should be touch and go at heaviest weight athlete can maintain proper form and complete all 5 reps unbroken.

WOD

Metcon (Time)

3 RFT

40 Wall Balls 20#/ 14#

Calorie Row 30/ 25

20 GHD Sit-Ups

Sunday 4.14.19

Three Danes CrossFit – CrossFit


Soon!

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 4.13.19

Three Danes CrossFit – CrossFit


WOD

20 MIN AMRAP

Run 200m

20 Push-Ups

20 Sumo Dead Lift High Pull 75#/ 55#

30/20 Calorie Bike can be substituted for 200m run.

Warm-up

Warm Up

10 Min Bike 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:

Quad Stretch (Butt Kick Leg Pull)

Wall Stick-up

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Pigeon Sweep

Frog Stretch

Wall Splits

Squat Stretch – feet on wall

Hip Bridge

Samson Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Weightlifting

Back Squat (3 – 3 – 3 – 3 – 3 @ 80% 1 RM)

WOD

Metcon (AMRAP – Rounds and Reps)

20 MIN AMRAP

Run 200m

20 Push-Ups

20 Sumo Dead Lift High Pull 75#/ 55#
30/20 Calorie Bike can be substituted for 200m run.

Friday 4.12.19

Three Danes CrossFit – CrossFit


WOD

Every 5 Minutes for 15 Minutes

Row 500m/ 400m

20 KB Snatch 53#/ 35#

then Max Rep Box Jump 24″/ 20″in remaining time

(score is total reps box jumps completed)

Warm-up

3 Rounds

1 Min Goblet Squat Hold

Run 200m

5 Strict Pull-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

Couch Stretch

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Hip Bridge

Warrior Squat

Rig Calf Stretch

Banded Good Morning

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Banded Squat Walk

Banded Scapular Pull Down

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

Squat Clean (12 min EMOM; 1 Rep @ 70-80%)

WOD

Metcon (AMRAP – Reps)

Every 5 Minutes for 15 Minutes

Row 500m/ 400m

20 KB Snatch 53#/ 35#

then Max Rep Box Jump 24″/ 20″in remaining time
(score is total reps box jumps completed)

Thursday 4.11.19

Three Danes CrossFit – CrossFit


WOD

12 MIN AMRAP

Climb The Ladder

2 Overhead Squats 75#/ 55#

1 Chest To Bar Pull-up

then 4/2, 6/3, 8/4, 10/5 etc…

Rx + 115#/ 75#, Bar Muscle Up

Warm-up

Row 2K

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

Hip Bridge

Samson Stretch

Cross Body Arm Stretch

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Weightlifting

Deadlift (4 – 4 – 4 – 4 @ 70-80% 1 RM)

“Zero Bounce Deadlift”

WOD

Metcon (AMRAP – Rounds and Reps)

12 MIN AMRAP

Climb The Ladder

2 Overhead Squats 75#/ 55#

1 Chest To Bar Pull-up

then 4/2, 6/3, 8/4, 10/5 etc…

Rx + 115#/ 75#, Bar Muscle Up

Wednesday 4.10.19

Three Danes CrossFit – CrossFit


WOD

10 Rounds

8 Ring Dips

10/7 Calorie Bike

12 Wallballs 20#/ 14#

Warm-up

AMRAP 3 Minutes

7 Hang Power Cleans 45#/ 35#

7 OHS

7 Calories on Bike

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

Scorpion Stretch

Plank Knee Bend on Box

Lat Stretch on Wall

Superman Arm Raises

Band Pull Apart, palms up

Banded Arm Circles

Weightlifting

4 Sets – For Weight

5 T&G Power Cleans

into

6 Front Rack Walking Lunges

Increase weight every 2 sets

Power Clean (5 – 5 – 5 – 5)

enter weight used to complete last set

WOD

Metcon (Time)

10 Rounds

8 Ring Dips

10/7 Calorie Bike

12 Wallballs 20#/ 14#

Tuesday 4.9.19

Three Danes CrossFit – CrossFit


Bud, Vanessa, and Joe throwing down and representing in Brazil!

WOD

Snatch: 50%/3, 60%/3, 70%/3, 80%/2, 90%/1, 95%/1

Clean + jerk: 50%/3+3, 60%/3+3, 70%/2+2, 80%/2+1, 90%/1+1, 95%/1+1

Warm-up

3 Rounds

10 Box Jumps

10 Hip Bridge

10 Superman

10 Hollow Rock

10 Strict Press 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)

Front Rack Stretch

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Samson Stretch

Spiderman Stretch

PVC Circle

PVC Overhead Squats

Warrior Squat

Rig Calf Stretch

Weightlifting

Snatch (3 – 3 – 3 – 2 – 1 – 1)

3 reps @ 50, 60, and 70%, 2 reps @ 80%, 1 rep @ 90, 1 rep 95%.

All percentages based off of athlete 1 RM.

Clean and Jerk (3+3 @50, 60%, 2+2 @70%, 2+1 @80%, 1+1 @ 90, 95% )

Monday 4.8.19

Three Danes CrossFit – CrossFit


WOD

FOR TIME

300 Double Unders

150 Pull-Ups

50 Hang Clean and Jerk 115#/ 75#

150 Push Ups

300 Double Unders

Alternate sets with a partner. Try to complete double unders in sets of 50, pull-ups and push ups in sets of 15, and hang clean and jerks in sets of 10.

Warm-up

3 Rounds

10 Good Mornings 45#/ 35#

15 Walking Front Lunge

5 Strict HSPU

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

Lat Stretch on Wall

Hip Bridge

Samson Stretch

Cross Body Arm Stretch

Shoulder Rotating T Square

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

PVC Circle

PVC Overhead Squats

Warrior Squat

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

Metcon (Time)

FOR TIME

300 Double Unders

150 Pull-Ups

50 Hang Clean and Jerk 115#/ 75#

150 Push Ups

300 Double Unders

Alternate sets with a partner. Try to complete double unders in sets of 50, pull-ups and push ups in sets of 15, and hang clean and jerks in sets of 10.

Deadlift (12 – 12 -12 @ 50% of 1 RM)

WOD

Sunday 4.7.19

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 4.6.19

Three Danes CrossFit – CrossFit


WOD

EMOM until completion

Calorie Row 8/6

Max Rep Burpee Box Jump in remaining time

Continue until 150 total Burpee Box Jumps completed

Alternate minutes with a partner

Warm-up

2 Rounds

15 Goblet Squats

25″ Handstand Walk

Row 200m

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 Splits

Squat Stretch – feet on wall

Hip Bridge

Samson Stretch

Spiderman Stretch

Cobra Pose

Child Pose

Cross Body Arm Stretch

PVC Circle

PVC Overhead Squats

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Weightlifting

Paused Front Squat (3 – 3 – 3 @ 80% of triple squat weight)

Build to a heavy triple first, then complete 3×3 @ 80% triple weight.

WOD

Metcon (Time)

EMOM until completion

Calorie Row 8/6

Max Rep Burpee Box Jump in remaining time

Continue until 150 total Burpee Box Jumps completed

Alternate minutes with a partner

Toes-To-Bar (2 sets max reps toes to bar)