Category

CrossFit WOD

Wednesday 4.24.19

Three Danes CrossFit – CrossFit


WOD

3 RFT

Ski 500m/400m

21 Overhead Squats 95#/ 65#

21 Bar Facing Burpees

*Row 550m/450m Row can be substitued for Ski.

Warm-up

3 Rounds

200m Run

100m 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

Couch Stretch

Wall Stick-up

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Samson Stretch

PVC Circle

PVC Overhead Squats

Rig Calf Stretch

Weightlifting

Deadlift (4 – 4 – 4 – 4 @ 75-85% of 1 RM)

Zero Bounce Deadlift 4×4

WOD

Metcon (Time)

3 RFT

Ski 500m/400m

21 Overhead Squats 95#/ 65#

21 Bar Facing Burpees
*Row 550m/450m Row can be substitued for Ski.

CASH OUT

Bent Over Barbell Row

3 sets of 12 reps, plus an additional set of max reps

Tuesday 4.23.19

Three Danes CrossFit – CrossFit


WOD

Snatch

3 reps @ 50, 60, 70, 80, and 85% of 1rm

then 1 – 1 @ 90% of 1rm

Snatch Pull

3 reps at 80 and 90% of 1rm; 2 reps @ 95%

then 1 – 1 @ 100%

(both Snatch and Snatch pull percentages are based off of Athlete’s one rep max Snatch)

Back Squat

3 reps @ 70 and 80% of 1 rm

then 2 – 2 – 2 @ 90% of 1rm

Warm-up

2 Rounds

5 Squats

1 Min Row

1 Min Bike

1 Min Ski

5 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

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Rig Calf Stretch

Superman Arm Raises

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Banded Good Morning

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Banded Squat Walk – forward

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Weightlifting

Snatch (3 – 3 – 3 – 3 – 3 – 1 – 1 )

3 reps @ 50, 60, 70, 80, and 85% of 1rm

then 1 – 1 @ 90% of 1rm

Percentages are based off of Athlete’s one rep max Snatch

Snatch Pull (3 – 3 – 2 – 1 – 1)

3 reps at 80 and 90% of 1rm; 2 reps @ 95%

then 1 – 1 @ 100%

Percentages are based off of Athlete’s one rep max Snatch

Back Squat (3 – 3 – 2 – 2 – 2)

3 reps @ 70 and 80% of 1 rm

then 2 – 2 – 2 @ 90% of 1rm

Monday 4.22.19

Three Danes CrossFit – CrossFit


WOD

Every 4:00 for 20:00

Calories Bike 30/ 21

Max Effort every round

Score is total combined times from all rounds.

Calorie Row 20/14 can be substituted for Bike.

Warm-up

3 Rounds

10 Box Jumps 24″; 20″

8 Strict Pull Ups

6 Calories Bike/ Row/ Ski

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

Lunge Stretch

Samson Stretch

Spiderman Stretch

Cross Body Arm Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Weightlifting

Split Jerk (1- 1- 1- 1- 1- 1- 1, Build weight over sets)

WOD

Metcon (Time)

Every 4:00 for 20:00

Calories Bike 30/ 21

Max Effort every round
Score is total combined times from all rounds.

Calorie Row 20/14 can be substituted for Bike.

Sunday 4.21.19

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 4.20.19

Three Danes CrossFit – CrossFit


WOD

16 MIN AMRAP

50′ DB Front Rack Lunge Steps 50#’s/ 35#’s

12 Lateral Burpees over your DBs

3 Muscle Ups

then:

FOR TIME

3 Toes to Bar: 6, 9, 12, 15, 18

15/12 Calorie Row after each set TTB

Warm-up

400m Row

30 Light RDLs

400m 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)

Front Rack Stretch

Wall Stick-up

Scorpion Stretch

Plank Knee Bend on Box

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Hip Bridge

Samson Stretch

Spiderman Stretch

PVC Circle

PVC Overhead Squats

Rig Calf Stretch

Weightlifting

Snatch (12 x 1)

EMOM for 12 Minutes -1 Rep at 70-80%

WOD

Metcon (AMRAP – Rounds and Reps)

16 MIN AMRAP

50′ DB Front Rack Lunge Steps 50#’s/ 35#’s

12 Lateral Burpees over your DBs

3 Muscle Ups

Metcon (Time)

FOR TIME

3 Toes to Bar: 6, 9, 12, 15, 18

15/12 Calorie Row after each set TTB

Friday 4.19.19

Three Danes CrossFit – CrossFit


WOD

5 RFT

200m Run

10 Hang Squat Cleans 95#/ 65#

Rx+ 135#/ 95#

then:

For Time

10 – 8 – 6 – 4 – 2

Burpee Box Jump

Pull-Ups

Warm-up

2 Rounds

1 Min Ski

1 Min Bike

1 Min Row

200m Run

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

Front Rack Stretch

Scorpion Stretch

Plank Knee Bend on Box

Wrist Stretch

Lat Stretch on Wall

Wall Splits

Squat Stretch – feet on wall

Cross Body Arm Stretch

Rig Calf Stretch

Banded Scapular Pull Down

PVC Circles

WOD

Metcon (Time)

5 RFT

200m Run

10 Hang Squat Cleans 95#/ 65#

Rx+ 135#/ 95#

Metcon (Time)

For Time

10 – 8 – 6 – 4 – 2

Burpee Box Jump

Pull-Ups

CASH OUT

Barbell Bicep Curl 45#/ 35#

3 sets of 12 reps

1 set of max reps

Thursday 4.18.19

Three Danes CrossFit – CrossFit


WOD

15 MIN AMRAP

5 Sandbag/ Slamball Cleans 100#/ 70#

10 Ring Dips

Calorie Ski 15/10

Rx + Sandbag 150#/ 100#

Warm-up

3 Rounds

10 Shoulder Taps

200m Ski or 10 cal 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:

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Frog Stretch

Hip Bridge

Samson Stretch

Rig Calf Stretch

Superman Arm Raises

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Banded Good Morning

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Weightlifting

Power Clean to Push Jerk (5 x 5)

Touch and go, build weight through sets. For weight.

WOD

Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

5 Sandbag/ Slamball Cleans 100#/ 70#

10 Ring Dips

Calorie Ski 15/10

Rx + Sandbag 150#/ 100#

Wednesday 4.17.19

Three Danes CrossFit – CrossFit

WOD

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

Quad Stretch (Butt Kick Leg Pull)

Couch Stretch

Front Rack Stretch

Wall Stick-up on the floor

Wall Stick-Up; thumbs, fists, palms

Scorpion Stretch

Plank Knee Bend on Box

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Chin Up Negatives – 5 second descent

Lat Stretch on Wall

Chest Stretch (pec) on wall

Pigeon Sweep

Frog Stretch

Parallette assisted floor split

Wall Splits

Squat Stretch – feet on wall

Hip Bridge

Hip Bridge hold with leg lift

Lunge Stretch – elevated foot

Samson Stretch

Spiderman Stretch

Cobra Pose

Child Pose

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

Rig Calf Stretch

Foam Roller/ Barbell Shoulder Stretch

Hollow Rock

Superman

Superman Arm Raises

Superman Arm Hold

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Banded Good Morning

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Banded Squat Walk – forward

Banded Squat Walk – sideways left, sideways right

Banded Scapular Pull Down

Banded Pigeon stretch

Banded External Shoulder Rotation

Banded Ankle Stretch

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Inverted Scorpion Stretch

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

WOD

Metcon (Time)

Wednesday 4.17.19

Three Danes CrossFit – CrossFit


Ringing the PR Bell always brings a smile!

WOD

9 MIN AMRAP

9 Thrusters 115#/ 75#

12 Toes To Bar

Calorie Bike 15/ 12

Warm-up

10 MIN Bike/ Ski/ Row

*Can be split up between equipment

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

Wall Stick-up

Plank Knee Bend on Box

Wrist Stretch

Hip Bridge

Samson Stretch

PVC Circle

PVC Overhead Squats

Rig Calf Stretch

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

Deadlift (3 – 3 – 3 – 3 – 3 @70-80% of 1rm)

Zero Bounce Deadlift – 5 sets of 3 reps.

WOD

Metcon (AMRAP – Rounds and Reps)

9 MIN AMRAP

9 Thrusters 115#/ 75#

12 Toes To Bar

Calorie Bike 15/ 12

CASH OUT

Bent Over Single Arm Dumbbell Row 3 x 15

Tuesday 4.16.19

Three Danes CrossFit – CrossFit


WOD

Clean and Jerk

1 rep @ 50% 1rm + 2, 1 rep @ 60% 1rm + 2, 1 rep @ 70% 1rm + 2 (twice)

Front Squat

3 reps @ 70% 1rm, 2 reps @ 80% 1rm, 1 rep @ 85% (3x)

Warm-up

10 Cal Bike

10 Squats

10 Push-Ups

10 Hip Bridges

10 Lunges

10 Box Jumps

10 Kettle-bell Swings

10 Push 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

Wall Stick-up

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Lat Stretch on Wall

Chest Stretch (pec) on wall

Samson Stretch

Spiderman Stretch

Superman Arm Raises

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Weightlifting

Clean and Jerk (1+2 @ 50, 60, 70% 1rm)

1 rep @ 50% of 1rm + 2, 1 rep @ 60% of 1rm + 2, 1 rep @ 70% of 1rm + 2 (twice)

Front Squat (3 – 2 – 1 – 1 – 1)

3 reps @ 70% 1rm, 2 reps @ 80% 1rm, 1 rep @ 85% (3x)

CASH OUT

GHD SIT-UPS

3 sets of 20 reps

Banded Triceps Pull Down

3 sets of 15 reps