All Posts By

ThreeDanesCrossFit

New Cardio Class

BURN – Core, Conditioning, and Cardio is a 45 minute high intensity class designed to keep you moving and ramp up your metabolism, no experience needed and all fitness levels welcome. Daily at 10:15 am

Thursday 7.26.18

Three Danes CrossFit – CrossFit





sometimes CrossFit turns you on your head…

WOD


400m Run
20 Box Jumps 24/20

Rest 1 Minute

20 Cal Ski Erg
20 Handstand Push-Ups

Rest 1 Minute

25 Cal Bike
25 Burpees

Rest 1 Minute

50 Cal Row
50 Ab-Mat Sit-Ups

Athlete to keep own time for rest periods. Rest time is included in overall time that is to be recorded.

Warm-up


2 Rounds

30 Single Unders
20 Mountain Climbers
10 Push-Ups
10 Kettlebell Swings
5 Push-Ups
10 Snap To Hollow
10 Superman
20 Sit-Ups
30 Jumping Jacks

Mobility


Complete 1-2 Minutes of each of the following:

Squat Stretch
Quad Stretch (Butt Kick Leg Pull)
Couch Stretch
High Knee Pull
Knee Circles – Left, Right, Back and Forth
Cradle Stretch
Wrist Stretch
Lat Stretch on Wall
Chest Stretch (pec) on wall
Hip Bridge
Rig Calf Stretch

WOD

Metcon (Time)


400m Run
20 Box Jumps 24/20

Rest 1 Minute

20 Cal Ski Erg
20 Handstand Push-Ups

Rest 1 Minute

25 Cal Bike
25 Burpees

Rest 1 Minute

50 Cal Row
50 Ab-Mat Sit-Ups
Athlete to keep own time for rest periods. Rest time is included in overall time that is to be recorded.

Wednesday 7.25.18

Three Danes CrossFit – CrossFit





WOD


5 RFT

12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Push Jerks 155/105

Scale as needed
135/95
115/75

Warm-up


1 Minute
Easy Bike
Active Spidermans
:45 Seconds
Medium Bike
Active Samson
:30 Seconds
Faster Bike
Push-up to Down Dog

then complete 2 rounds
10 Hip Bridges
10 Sit-Ups
10 PVC Thrusters

Mobility


Complete 1-2 Minutes of each of the following:

High Knee Pull
Cradle Stretch
Wrist Stretch
Cobra Pose
Child Pose
PVC Circle
PVC Internal Shoulder Rotation
PVC External Shoulder Rotation

WOD Rehearsal


Complete 3 rounds of the following rep scheme building to the weight to be used for the WOD

3 Deadlifts
2 Hang Power Cleans
1 Push Jerk

WOD

DT (Time)


5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009
To learn more about DT click here
Scale as needed
135/95
115/75

Tuesday 7.24.18

Three Danes CrossFit – CrossFit





WOD


21 – 15 – 9

Cash-In 500m Ski-Erg

Back Squat 135/95
DB Push-Up and Row 20/15
Double Unders ( or 3x singles)

Rx+
Back Squat 185/130

Warm-up


Easy Jog – Wall to GHD, there and back twice
10 Rear Lunges

Medium Jog – Wall to GHD, there and back twice
10 Mountain Climbers

Fast Jog – Wall to GHD, there and back twice
10 Jumping Air Squats

then
10 band pull aparts
10 hollow rock
10 superman
10 hip bridges

then complete:
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
with empty barbell

Mobility


Squat Stretch
Quad Stretch (Butt Kick Leg Pull)
Arm Circles – Thumbs Up – forward and backward
Arm Circles – Thumbs down – forward and backward
Banded Good Morning
Banded Squat Walk – forward
Banded Squat Walk – sideways left, sideways right
PVC Circles

Complex


Clean Complex

Complete 3 sets of 3 reps @ 50% of 1RM for each of the following:

1st Pull – from ground to below knee
Scoop – from above knee to high hang
Clean Pull – from ground moving through first two and adding elbow pull
Clean – (full squat clean)

WOD

Metcon (Time)


21 – 15 – 9

Cash-In 500m Ski-Erg

Back Squat 135/95
DB Push-Up and Row 20/15
Double Unders ( or 3x singles)
Rx+
Back Squat 185/130

Monday 7.23.18

Three Danes CrossFit – CrossFit





Enter Now! Three Danes CrossFit Competition September 15th!

WOD


2K Row for time.

Warm-up


25 Jumping Jacks

then
Line Drills; once across the floor for each of the following:
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
Butt Kickers
Skip for Height
Skip for Distance
Burpee Broad Jump

Mobility


Complete 1-2 Minutes of each of the following:

Warrior Squat
Foam Roller/ Barbell Shoulder Stretch
Banded Good Morning
Banded Reverse Shoulder Stretch
Banded Shoulder/ Lat Stretch
Banded External Shoulder Rotation
PVC Internal Shoulder Rotation
PVC External Shoulder Rotation

Weightlifting

Deadlift (5 – 5 – 5 @85% 1RM; 25 @ 50% 1RM)

Hang Power Snatch (5 – 5 – 5 @85% 1RM; 25 @ 50% 1RM)

Strict Press (5 – 5 – 5 @85% 1RM; 25 @ 50% 1RM)


Athlete to complete 3 sets of 5 reps @ 85% 1RM and then 25 reps @ 50% 1RM

WOD

2k Row (Time)


Max Effort 2k Row

Sunday 7.22.18

Three Danes CrossFit – CrossFit





WOD


2 RFT

50 Box Jumps 24/20
10 Muscle-Ups/ 25 Jumping Muscle-Ups

Warm-up


BACK LOT WARM UP – back and forth for each of the following:
-Easy Jog/Walking Front Lunge
-Medium Jog/Butt Kicks
-Fast Jog/High Knee Pull

10 band pull aparts
10 hollow rock
10 superman
10 hip bridges
10 jumping air squats
10 push ups
10 sit-ups

Mobility


Complete 1-2 Minutes of each of the following:

Cradle Stretch
Lat Stretch on Wall
Shoulder Rotating T Square
Banded Squat Walk – forward
Banded Squat Walk – sideways left, sideways right
PVC Internal Shoulder Rotation
PVC External Shoulder Rotation

Gymnastics

Weighted Chin-Ups (1 – 1 – 1 – 1…..)


Athlete has 5 minutes to find their one rep max weighted chin-up

WOD

Metcon (Time)


2 RFT

50 Box Jumps 24/20
10 Muscle-Ups/ 25 Jumping Muscle-Ups

CASH OUT


BACK EXTENSION

Complete 3 sets of 15 reps of GHD back extension.
(Scale down to Supermen on floor)

Saturday 7.21.18

Three Danes CrossFit – CrossFit





WOD


5 RFT

2 Wall Runs
4 Ring Dips
6 Thrusters 95/65

Rx+ 115/75

Warm-up


1 Minute Single Unders

then
15 Band pull aparts
15 Banded Good Morning
15 Hollow Rock
15 Superman
15 Lunges

then complete:
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press
5 Stiff-Legged Deadlifts
5 Front Squats
with empty barbell

Mobility


Complete 1-2 Minutes of each of the following:
Couch Stretch
Front Rack Stretch
High Knee Pull
Wrist Stretch
Lat Stretch on Wall
Chest Stretch (pec) on wall
PVC Circle

Weightlifting

Bench Press (5 – 5 – 5 @ 85% of 1RM, then 25 @ 50% 1 RM)

WOD

Metcon (Time)


5 RFT

2 Wall Runs
4 Ring Dips
6 Thrusters 95/65

Rx+ 115/75
2 wall runs is across rear lot to wall and back twice.

Friday 7.20.18

Three Danes CrossFit – CrossFit





How I drive to work each day…

WOD


6 Min AMRAP

5 Power Cleans 135/95
10 Hanging Knee raises

Rx+
Power Cleans 155/105
Toes To Bar

Warm-up


1 Minute
Easy Row
Active Spidermans

:45 Seconds
Medium Row
Active Samson

:30 Seconds
Faster Row
Push-up to Down Dog

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


Complete 1-2 Minutes of each of the following:
Squat Stretch
Quad Stretch (Butt Kick Leg Pull)
Front Rack Stretch
Wrist Stretch
Hip Bridge – complete 20
Arm Circles – Thumbs Up – forward and backward
Arm Circles – Thumbs down – forward and backward
PVC Circle
Rig Calf Stretch

Teaching

Kettlebell Swings (15 – 15 – 15)


Athlete will build to 3 sets of 15 reps at the heaviest weight they can perform kettlebell swings while maintaining correct form

Metcon (AMRAP – Rounds and Reps)


6 Min AMRAP

5 Power Cleans 135/95
10 Hanging Knee raises
Rx+
5 Power Cleans 155/105
10 Toes To Bar