All Posts By

James Simonelli

Tuesday 2.12.19

Three Danes CrossFit – CrossFit


WOD

OH NO, the WOD has changed…due to Three Danes CrossFit being closed on Tuesday February 12th, the WOD is now:

Shoveling the driveway…

making hot chocolate…

sledding down the hill…

climbing back up!

Enjoy your family and be safe…See you Wednesday!!

Monday 2.11.19

Three Danes CrossFit – CrossFit


WOD

3 RFT

Row 250m

6 Chest to Bar Pull-Ups

12 Dumbbell Snatch 50#/35#

Rx+Muscle Ups, 70#/ 50#

Warm-up

3 Rounds

10 Pull Ups

20 Overhead Lunge Steps 45#/ 35#

20 Calorie 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:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

Couch Stretch

Plank Knee Bend on Box

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Wall Splits

Cross Body Arm Stretch

Rig Calf Stretch

Hollow Rock

Superman Arm Raises

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Weightlifting

Metcon (Time)

Clean

For Time

20 Clean @ 70% 1RM

Rest 3:00

15 Clean @ 75% 1RM

Rest 3:00

10 Clean @ 80% 1RM

Percentages based on 1RM Power Clean

Clean reps can be Power, Squat, or a mix of both

Power Clean

Enter weight used for the last set of 10 reps

WOD

Metcon (Time)

3 RFT

Row 250m

6 Chest to Bar Pull-Ups

12 Dumbbell Snatch 50#/35#

Rx+Muscle Ups, 70#/ 50#

Sunday 2.10.19

Three Danes CrossFit – CrossFit


WOD

Looking for ideas? How about

30 – 20 – 10 For Time

Calorie Row

Slam Ball 50#/ 30#

Box Jump 24″/ 20″

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 2.9.19

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!