All Posts By

James Simonelli

Friday 4.5.19

Three Danes CrossFit – CrossFit


get ready…hill runs are coming!

WOD

FOR TIME

40 Clean and Jerk 135#/ 95#

then

40 -30 -20

Deadlift 225#/ 155#

Handstand Push-ups

then

40 Snatches 115#/ 75#

Share the work with a partner, switch working athletes anytime.

Warm-up

4 Min AMRAP

200m Run

Max Rep 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

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Pigeon Sweep

Frog Stretch

Cross Body Arm Stretch

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

Push Press (3 – 3 – 3 – 3 – 3 )

WOD

Metcon (Time)

FOR TIME

40 Clean and Jerk 135#/ 95#

then

40 -30 -20

Deadlift 225#/ 155#

Handstand Push-ups

then

40 Snatches 115#/ 75#
Share the work with a partner, switch working athletes anytime.

Thursday 4.4.19

Three Danes CrossFit – CrossFit


WOD

FOR TIME

1K Ski

50 Kettlebell Swings 53#/ 35#

1K Ski

50 Kettlebell Swings 53#/ 35#

1K Ski

1100m Row or 1200m Bike can be substituted for the 1K Ski.

Warm-up

2 Rounds

Row 500m/ 400m

20 Good Mornings 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

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Wall Splits

Squat Stretch – feet on wall

Hip Bridge

Samson Stretch

Spiderman Stretch

Hollow Rock

Superman

Band Pull Apart, palms up

Banded Arm Circles

Weightlifting

Deadlift (5 – 5 – 5 – 5 – 5; adjust weight as needed)

WOD

Metcon (Time)

FOR TIME

1K Ski

50 Kettlebell Swings 53#/ 35#

1K Ski

50 Kettlebell Swings 53#/ 35#

1K Ski

1100m Row or 1200m Bike can be substituted for the 1K Ski.

Wednesday 4.3.19

Three Danes CrossFit – CrossFit


WOD

FOR TIME

Calorie Row 50/ 40

then

10 – 8 – 6 – 4 – 2

Squat Snatch 115#/ 75#

Box Jump 30″/ 24″

Warm-up

3 Rounds

15 Calorie Row

15 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

Couch Stretch

Wall Stick-Up; thumbs, fists, palms

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Banded Good Morning

Weightlifting

Squat Clean and Jerk (10 round EMOM of 1 rep @ 80% of 1 rm)

WOD

Metcon (Time)

FOR TIME

Calorie Row 50/ 40

then

10 – 8 – 6 – 4 – 2

Squat Snatch 115#/ 75#

Box Jump 30″/ 24″

Tuesday 4.2.19

Three Danes CrossFit – CrossFit


WOD

Front Squat:

3 reps @ 80%, 3 reps @ 90%, 2 reps @ 100% (twice), 1 rep @ 110% (3x)

^ percentages based on 1 RM clean

Snatch pull:

3 reps @ 50%, 3 reps @ 60%, 3 reps @ 70%, 2 reps @ 80% (4x)

Jerk (push or split):

3 reps @ 70%, 3 reps @ 80%, 3 reps @ 90% (3x)

Barbell Hip Bridge 2×12

Warm-up

25 Single Unders

10 Squats

10 Front Lunges

10 Scapular Pull-Ups

10 Jumping Lunges

25 Single Unders

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

Lat Stretch on Wall

Chest Stretch (pec) on wall

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

PVC Circle

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

Front Squat (3-3-2-1: (80%, 90%, 100%, 110%))

3 reps @ 80%, 3 reps @ 90%, 2 reps @ 100% (twice), 1 rep @ 110% (3x)

^ percentages based on 1 RM clean

Snatch Pull (3 reps @ 50, 60, 70%; 2 reps @ 80%(4x))

3 reps @ 50%, 3 reps @ 60%, 3 reps @ 70%, 2 reps @ 80% (4x)

Push Jerk (3 reps @ 70 and 80%; 3 reps @ 90% (3x))

Split Jerk (3 reps @ 70 and 80%; 3 reps @ 90% (3x))

Barbell Hip Bridge (12 – 12)

Athlete to perform Barbell Hip Bridge increasing weight each set if possible

Monday 4.1.19

Three Danes CrossFit – CrossFit


WOD

It’s back…Now’s your chance to get even!!

CrossFit Open 19.5

33-27-21-15-9

Thrusters 95#/ 65#

Chest To Bar Pull-Ups

ARE YOU KIDDING?!?!? APRIL FOOLS DAY!

We are really doing:

FOR TIME

40 – 30 – 20 – 10

Wall Balls 20#/ 14#

Deadlift 135#/ 95#

Warm-up

3 Rounds

10 Squats with pause

10 Banded Good Mornings

10 Hip Bridge

1 Min 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:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

Couch Stretch

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Frog Stretch

Samson Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Banded Arm Circles

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

Back Squat (2 – 2 – 2 – 2 – 2; start @ 80-85%)

Increase weight as move through sets.

WOD

Metcon (Time)

FOR TIME

40 – 30 – 20 – 10

Wall Balls 20#/ 14#

Deadlift 135#/ 95#

Sunday 3.31.19

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 3.30.19

Three Danes CrossFit – CrossFit


WOD

5 RFT

Row 1000/850m

20 Bar Muscle Ups/ Ring MU from Floor

Share the work with a partner, switch working athletes anytime.

Warm-up

3 ROUNDS

10 PVC OHS w/ :02 Pause in bottom

10 Box Jump Overs 20″/ 12″

10 Push 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:

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Hip Bridge

Cobra Pose

Child Pose

Cross Body Arm Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Rig Calf Stretch

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Mobility Ball – Shoulder Back Traps Lats Pecs

WOD

Metcon (Time)

5 RFT

Row 1000/850m

20 Bar Muscle Ups/ Ring MU from Floor
Share the work with a partner, switch working athletes anytime.

Friday 3.29.19

Three Danes CrossFit – CrossFit

WOD

FOR TIME

Cal Bike 55/40

40 Thrusters 45#/ 35#

Cal Bike 55/40

30 Thrusters 45#/ 35#

Cal Bike 55/40

20 Thrusters 45#/ 35#

Cal Bike 55/40

10 Thrusters 45#/ 35#

500m Row can be substituted for Bike

Warm-up

3 Rounds

10 Overhead Squats

Calorie Row 15/10

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

Lat Stretch on Wall

Chest Stretch (pec) on wall

Samson Stretch

Spiderman Stretch

Warrior Squat

Rig Calf Stretch

Band Pull Apart

Banded Arm Circles

Weightlifting

Power Snatch (8 x 2 @ 75% of 1 RM)

EMOM for 8 MINUTES – 2 Reps

WOD

Metcon (Time)

FOR TIME

Cal Bike 55/40

40 Thrusters 45#/ 35#

Cal Bike 55/40

30 Thrusters 45#/ 35#

Cal Bike 55/40

20 Thrusters 45#/ 35#

Cal Bike 55/40

10 Thrusters 45#/ 35#
500m Row can be substituted for Bike

Thursday 3.28.19

Three Danes CrossFit – CrossFit

WOD

3 RFT

80 Double Unders

40 Dumbbell Snatch 50#/ 35#

Warm-up

4 MIN AMRAP

25 Double Unders

10 Kettlebell Swings

10 Push-ups

10 Sit-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)

Couch Stretch

Front Rack Stretch

Wall Stick-up

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Samson Stretch

Cross Body Arm Stretch

Shoulder Rotating T Square

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Weightlifting

Squat Clean and Jerk (2 – 2 – 2 – 2 – 2 @80-85% of 1 RM)

WOD

Metcon (Time)

3 RFT

80 Double Unders

40 Dumbbell Snatch 50#/ 35#

Wednesday 3.26.19

Three Danes CrossFit – CrossFit


WOD

5 RFT

Row 300m/250m

20 Kettlebell Swings 70#/53#

10 Strict Pull Ups

Warm-up

3 Rounds

20 Wallballs 14#/10#

20 Calorie Row

10 Dumbbell Press

Mobility

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

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Wrist Stretch

Rig Calf 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

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Weightlifting

Split Jerk (3 – 3 – 3 – 3)

Set 1 Moderate, Set 2+3 Heavy, Set 4 Moderate

WOD

Metcon (Time)

5 RFT

300/250m Row

20 KB Swings 70/53lbs

10 Strict Pull Ups