All Posts By

James Simonelli

Wednesday 10.10.18

Announcements

DOGGY NOSES AND YOGA POSES IS BACK!!!
Sunday October 14th at 10:30am

Come join us for some yoga while ADOPTABLE dogs and puppies run around! Be prepared to get lots of puppy kisses!! Tickets are $35 in advance and a portion of the ticket sales will be donated to Wise Animal Rescue.

https://www.eventbrite.com/e/doggy-noses-yoga-poses-barks-and-bends-at-three-danes-tickets-50233554915?aff=efbeventtix

Three Danes CrossFit – CrossFit


WOD

FOR TIME

50 Double Unders/ 150 Single Unders

50 GHD Sit-Ups

50 Kettlebell Swings 53#/ 35#

50 Burpees

50 Knee To Elbow

50 Front Squat 75#/ 55#

Rx+

Front Squat 115#/ 75#

Warm-up

1 Minute Easy Bike

1 Minute Active Samson Stretch – 30 sec/ leg

45 Seconds Medium Bike

45 Seconds Active Spiderman

30 Seconds Fast Bike

30 Seconds Jumping Air Squat

then:

20 Single Unders

20 Kettlebell Swings

Mobility

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

Cradle Stretch

Wrist Stretch

Samson Stretch

Spiderman Stretch

Cross Body Arm Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Hollow Rock

Superman Arm Raises

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

WOD

Metcon (Time)

FOR TIME

50 Double Unders/ 150 Single Unders

50 GHD Sit-Ups

50 Kettlebell Swings 53#/ 35#

50 Burpees

50 Knee To Elbow

50 Front Squat 75#/ 55#

Rx+

Front Squat 115#/ 75#

Drills

Bottoms Up Kettlebell Press (10 – 10 – 10 for each arm)

Athlete is to hold a kettlebell in the front rack position using either the right or left hand. Holding the kettlebell by the handle with the “bell” side up, athlete is to press kettlebell towards the ceiling until arm is fully extended. Move with control and maintain a tight core and neutral spine. Repeat for 10 reps total and then switch arms.

Tuesday 10.9.18

Announcements

DOGGY NOSES AND YOGA POSES IS BACK!!!
Sunday October 14th at 10:30am

Come join us for some yoga while ADOPTABLE dogs and puppies run around! Be prepared to get lots of puppy kisses!! Tickets are $35 in advance and a portion of the ticket sales will be donated to Wise Animal Rescue.

https://www.eventbrite.com/e/doggy-noses-yoga-poses-barks-and-bends-at-three-danes-tickets-50233554915?aff=efbeventtix

Three Danes CrossFit – CrossFit


WOD

4 RFT

20 Wall Balls 20#/ 14#

15 Pull-ups

10 Deadlift 225#/ 155#

Warm-up

1 Minute Jump Rope

then

Squat Hold Plate Press – 10 out, 10 up

Bear Crawl – front to back across floor; forward, backward, sideways left and right

Lunges – 10 forward, 10 backward

then:

Barbell Warmup

5 How are ya’s

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:

Couch Stretch

Wall Stick-up on the floor

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Chin Up Negatives – 5 second descent

Samson Stretch

Spiderman Stretch

Rig Calf Stretch

Mobility Ball – Shoulder Back Traps Lats Pecs

WOD

Metcon (Time)

4 RFT

20 Wall Balls 20#/ 14#

15 Pull-ups

10 Deadlift 225#/ 155#

CASH OUT

Drills

Pistol Squat Practice

Athlete to stand with one foot on a plate, keeping core tight and spine neutral, hinge forward as hips move back and reach forward with other leg, and tap heel to ground lightly. Add plates to increase height as needed. Make sure to keep foot down, and keep knee in line over toes as the leg bends. Move slowly maintaining balance and form. Complete 3 x 5 for each leg.

Sunday 10.7.18

Announcements

DOGGY NOSES AND YOGA POSES IS BACK!!!
Sunday October 14th at 10:30am

Come join us for some yoga while ADOPTABLE dogs and puppies run around! Be prepared to get lots of puppy kisses!! Tickets are $35 in advance and a portion of the ticket sales will be donated to Wise Animal Rescue.

https://www.eventbrite.com/e/doggy-noses-yoga-poses-barks-and-bends-at-three-danes-tickets-50233554915?aff=efbeventtix

Three Danes CrossFit – CrossFit


WOD

With clock set at 7 minutes:

Complete a 1000m Row

then AMRAP remaining time:

10 Kettlebell Swings 70#/ 53#

10 Burpees

rest 3 minutes, then:

With clock set at 5 minutes:

Complete a 400m Run

then AMRAP remaining time:

10 Dumbbell Deadlift 50’s/ 35’s

10 Goblet Squats 50#/ 35#

rest 3 minutes, then:

With clock set at 3 minutes

Complete 100 Double Unders (200 Singles)

then AMRAP remaining time:

8 Jumping Lunges

8 Push-Ups

Warm-up

Line Drills – once across floor for each of the following:

High Knees

Butt Kickers

Front lunge

Quad Stretch (butt kick leg pull)

Knee to Chest

Soldier Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Inch Worm

Toe Walk

Heel Walk

Bear Crawl

Crab Walk

Duck Walk

3 Air Squats + Broad Jump

Skip for Height

Skip for Distance

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:

Squat Stretch

Wall Stick-Ups

Knee Circles – Left, Right, Back and Forth

Hip Bridge

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Rig Calf Stretch

Mobility Ball – Shoulder Back Traps Lats

WOD

Metcon (AMRAP – Reps)

With clock set at 7 minutes:

Complete a 1000m Row

then AMRAP remaining time:

10 Kettlebell Swings 70#/ 53#

10 Burpees

rest 3 minutes, then:

With clock set at 5 minutes:

Complete a 400m Run

then AMRAP remaining time:

10 Dumbbell Deadlift 50’s/ 35’s

10 Goblet Squats 50#/ 35#

rest 3 minutes, then:

With clock set at 3 minutes

Complete 100 Double Unders (200 Singles)

then AMRAP remaining time:

8 Jumping Lunges

8 Push-Ups

Saturday 10.6.18

Announcements

DOGGY NOSES AND YOGA POSES IS BACK!!!
Sunday October 14th at 10:30am

Come join us for some yoga while ADOPTABLE dogs and puppies run around! Be prepared to get lots of puppy kisses!! Tickets are $35 in advance and a portion of the ticket sales will be donated to Wise Animal Rescue.

https://www.eventbrite.com/e/doggy-noses-yoga-poses-barks-and-bends-at-three-danes-tickets-50233554915?aff=efbeventtix

Three Danes CrossFit – CrossFit


WOD

4 Min EMOM

100m Row

Max Rep Sit-Ups

Every minute on the minute, complete a 100m Row and then max rep sit-ups in remaining time left within that minute.

rest 4 minutes, then:

4 Min EMOM

2 Wall Sprints (run back and forth twice to wall behind box)

Max Rep Box Jumps 24/20

Every minute on the minute, complete 2 wall sprints and then max rep box jumps in remaining time left within that minute.

Warm-up

3 Rounds

200m Row

10 Lunges

10 Push-Ups

10 Squats

10 Hip Bridge

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

Wall Stick-up

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Rig Calf Stretch

Banded Good Morning

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Mobility Ball – Shoulder Back Traps Lats Pecs

Gymnastics

Metcon (Time)

Max Time Pull-Up Hold
Focus is on maintaining a “hollow” position with feet together and toes pointed. Maintain “active” shoulders by pulling down on the bar and lifting chest up. Complete three attempts and the longest time achieved.

Skill Work

Drills

Kipping

Complete 2 rounds of the following:

10 Snap To Hollow

10 Superman

Then transition to the rig and practice kipping by utilizing the prior two movements.

Complete 4 sets of 5 movements.

WOD

Metcon (AMRAP – Reps)

4 Min EMOM

100m Row

Max Rep Sit-Ups

Every minute on the minute, complete a 100m Row and then max rep sit-ups in remaining time left within that minute.

rest 4 minutes, then:

4 Min EMOM

2 Wall Sprints (run back and forth twice to wall behind box)

Max Rep Box Jumps 24/20

Every minute on the minute, complete 2 wall sprints and then max rep box jumps in remaining time left within that minute.

Friday 10.5.18

Announcements

DOGGY NOSES AND YOGA POSES IS BACK!!!
Sunday October 14th at 10:30am

Come join us for some yoga while ADOPTABLE dogs and puppies run around! Be prepared to get lots of puppy kisses!! Tickets are $35 in advance and a portion of the ticket sales will be donated to Wise Animal Rescue.

https://www.eventbrite.com/e/doggy-noses-yoga-poses-barks-and-bends-at-three-danes-tickets-50233554915?aff=efbeventtix

Three Danes CrossFit – CrossFit


WOD

5 Min AMRAP for the following COMPLEX:

3 Deadlift

3 Power Clean

3 Thruster

115#/75#

Warm-up

1 Minute Easy Bike

1 Minute Active Samson Stretch – 30 sec/ leg

45 Seconds Medium Bike

45 Seconds Active Spiderman

30 Seconds Fast Bike

30 Seconds Jumping Air Squat

then:

Barbell Warmup

5 How are ya’s

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)

Couch Stretch

Front Rack Stretch

Wall Stick-up

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Hip Bridge

Hollow Rock

Superman

Weightlifting

Strict Press (1 – 1 – 1 – 1…)

Athletes will have 15 minutes to work up to their 1 rep max strict press. Spend adequate time warming up and slowly build weight taking 1-2 minutes rest between lifts. Maintain correct form at all times!

WOD

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP for the following COMPLEX:

3 Deadlift

3 Power Clean

3 Thruster

115#/75#

Completing 3 deadlift, 3 power clean, and 3 thrusters is one round. If possible, athlete should not put the bar down during the complex, but should complete all 9 lifts in their entirety.

Entire wod to be completed with one barbell. Scale appropriately as needed.
Emphasis is to be placed upon proper placement of the feet, receiving the bar in the proper position, and resetting the feet as needed between lifts.

Thursday 10.4.18

Announcements

DOGGY NOSES AND YOGA POSES IS BACK!!!
Sunday October 14th at 10:30am

Come join us for some yoga while ADOPTABLE dogs and puppies run around! Be prepared to get lots of puppy kisses!! Tickets are $35 in advance and a portion of the ticket sales will be donated to Wise Animal Rescue.

https://www.eventbrite.com/e/doggy-noses-yoga-poses-barks-and-bends-at-three-danes-tickets-50233554915?aff=efbeventtix

Three Danes CrossFit – CrossFit

WOD

8 Min AMRAP

10 Pull-Ups

20 One Arm Dumbbell Snatch 50#/35#

30 Double Unders

Then:

For Time

10 – 20 – 30

One Arm Overhead Walking Lunge 50#/ 35#

GHD Sit-Ups

Then:

50 Kettlebell Swings 53#/ 35#

50 Push Press 45#/ 35#

50 Goblet Squats 53#/ 35#

Warm-up

Coaches choice

Mobility

Coaches choice

WOD Rehearsal

Prepare for today’s wods by setting up stations needed and getting all necessary items ready. Review all movements and exercises completing a few reps at the weights to be used for the wod ensuring athlete is capable of maintaining correct form.

WOD

Metcon (AMRAP – Reps)

8 min AMRAP

10 Pull-Ups

20 One Arm Dumbbell Snatch

30 Double Unders

Metcon (Time)

For Time

10 – 20 – 30

One Arm Overhead Walking Lunge 50#/ 35#

GHD Sit-Ups

Then:

50 Kettlebell Swings 53#/ 35#

50 Push Press 45#/ 35#

50 Goblet Squats 53#/ 35#

Wednesday 10.3.18

Announcements

DOGGY NOSES AND YOGA POSES IS BACK!!!
Sunday October 14th at 10:30am

Come join us for some yoga while ADOPTABLE dogs and puppies run around! Be prepared to get lots of puppy kisses!! Tickets are $35 in advance and a portion of the ticket sales will be donated to Wise Animal Rescue.

https://www.eventbrite.com/e/doggy-noses-yoga-poses-barks-and-bends-at-three-danes-tickets-50233554915?aff=efbeventtix

Three Danes CrossFit – CrossFit


WOD

21 – 15 – 9

Cal Bike

Hang Power Clean 115#/ 75#

Part 2

21 – 15 – 9

Cal Row

Deadlift 185#/135#

Rx+

Hang Power Clean 135#/ 95#

Deadlift 225#/ 155#

Athlete can start with either Part 1 or Part 2. Move directly from one part to the other, rest as needed. Score is total time needed to complete both parts including any rest time taken.

Warm-up

Starting with any equipment, complete the following:

1 Min Bike

20 Walking lunges

1 Min Row

20 Mountain Climbers

1 Min Ski

20 Sit-Ups

then complete:

Barbell Warmup

5 How are ya’s

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

with empty barbell

PVC OH Squats

PVC Thrusters

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

Wrist Stretch

Lat Stretch on Wall

Hip Bridge

PVC Circle

Rig Calf Stretch

WOD Rehearsal

Set up bar for hang power clean and get weights needed to reach deadlift weight. Complete 5 lifts of both hang power clean and deadlift at wod weight making sure proper form is maintained. Set up bar with appropriate weight for starting wod.

WOD

Metcon (Time)

Part 1

21 – 15 – 9

Cal Bike

Hang Power Clean 115#/ 75#

Part 2

21 – 15 – 9

Cal Row

Deadlift 185#/135#

Rx+

Hang Power Clean 135#/ 95#

Deadlift 225#/ 155#

Athlete can start with either Part 1 or Part 2. Move directly from one part to the other, rest as needed. Score is total time needed to complete both parts including any rest time taken.

CASH OUT

Complete 3 x 15 of Body Ring Rows. Keep body as low as possible while maintain correct form.

Tuesday 10.2.18

Announcements

DOGGY NOSES AND YOGA POSES IS BACK!!!
Sunday October 14th at 10:30am

Come join us for some yoga while ADOPTABLE dogs and puppies run around! Be prepared to get lots of puppy kisses!! Tickets are $35 in advance and a portion of the ticket sales will be donated to Wise Animal Rescue.

https://www.eventbrite.com/e/doggy-noses-yoga-poses-barks-and-bends-at-three-danes-tickets-50233554915?aff=efbeventtix

Three Danes CrossFit – CrossFit


WOD

5 Bar Muscle-Ups

50 Burpees

50 Box Jumps

50 Toes To Bar

50 Push-Ups

5 Bar Muscle-Ups

10 Jumping Muscle Ups or 15 Push-Ups and 9 Ring Dips can replace the 5 Bar Muscle-Ups

Warm-up

2 rounds

10 Air Squats

10 Hip Bridges

10 Mountain Climbers

10 Sit-Ups

then:

50 Kettlebell Swings

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)

Wall Stick-up

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Foam Roller/ Barbell Shoulder Stretch

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Banded Good Morning

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Banded Scapular Pull Down

Banded External Shoulder Rotation

Weightlifting

Snatch (1 – 1 – 1 – 1 ….)

Athletes will have 15 minutes to work up to their 1 rep max snatch. Spend adequate time warming up and slowly build weight taking 1-2 minutes rest between lifts. Maintain correct form at all times!

WOD

Metcon (Time)

5 Bar Muscle-Ups

50 Burpees

50 Box Jumps

50 Toes To Bar

50 Push-Ups

5 Bar Muscle-Ups
10 Jumping Muscle Ups or 15 Push-Ups and 9 Ring Dips can replace the 5 Bar Muscle-Ups

Monday 10.1.18

Announcements

DOGGY NOSES AND YOGA POSES IS BACK!!!
Sunday October 14th at 10:30am

Come join us for some yoga while ADOPTABLE dogs and puppies run around! Be prepared to get lots of puppy kisses!! Tickets are $35 in advance and a portion of the ticket sales will be donated to Wise Animal Rescue.

https://www.eventbrite.com/e/doggy-noses-yoga-poses-barks-and-bends-at-three-danes-tickets-50233554915?aff=efbeventtix

Three Danes CrossFit – CrossFit


WOD

12 Min

15 Wall Balls 20#/ 14#

10 Dumbbell Step Ups 35#/ 20#

Cal Row 15/10

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

30 Seconds Jumping Lunges

then:

10 Hip Bridges

10 Hollow Rock

10 Superman

10 GHD Sit-Ups

10 Push-Ups

10 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

Quad Stretch (Butt Kick Leg Pull)

Wall Stick-up

Scorpion Stretch

High Knee Pull

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Weightlifting

Snatch Complex

Complete 5 x 1 of the following complex

Work @ 50% of 1RM Squat Snatch

Snatch Deadlift

Hang Squat Snatch

Power Snatch (ground)

Full Squat Snatch

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min

15 Wall Balls 20#/ 14#

10 Dumbbell Step Ups 35#/ 20#

Cal Row 15/10

Sunday 9.30.18

Announcements

DOGGY NOSES AND YOGA POSES IS BACK!!!
Sunday October 14th at 10:30am

Come join us for some yoga while ADOPTABLE dogs and puppies run around! Be prepared to get lots of puppy kisses!! Tickets are $35 in advance and a portion of the ticket sales will be donated to Wise Animal Rescue.

Register with Eventbrite!

 

Three Danes CrossFit – CrossFit

 

WOD

12 Min AMRAP

12 Deadlift 225#/ 155#

3 Bar Muscle Up

Scale down for Bar Muscle Up is 5 Jumping Muscle Ups, or 6 Push Ups and 3 Ring Dips

Warm-up

30 seconds jump rope

30 seconds jog in place

30 seconds jumping jacks

30 seconds mountain climbers

then 2 rounds of:

10 push ups

10 sit ups

10 wall balls

10 step ups

Mobility

couch stretch

cradle stretch

hip bridges – 10

arm circles – forward and backward

wall stick ups

wall lat stretch

wall pec stretch

then complete the following:

banded squat walk: forward, backward, sideways right, sideways left

banded lateral leg raises – 3 sets of 10 per leg

WOD Rehearsal

Set Up for Deadlift and Muscle Ups. Warm up at lower DL weight and complete the following to review form and make sure weight is managable.

1 Round

10 deadlift at 50% load

4 Muscle Ups

1 Round

5 Deadlift @ WOD weight

2 Muscle Ups

WOD

Metcon (AMRAP – Rounds and Reps)

12 Min AMRAP

12 Deadlift 225#/ 155#

3 Bar Muscle Up
Scale down for Bar Muscle Up is 5 Jumping Muscle Ups or 6 Push Ups and 3 Ring Dips