Work Out of the Day

Our WODs will be posted the day before they are to be completed. Look here the night before to see what will be coming up the next day!

Wednesday

Three Danes CrossFit – CrossFit





Warm-up

Warm-up (No Measure)


Partner Warm-up… One athlete on the bike the other with a PVC

1 ROUND
P1: Bike
P2, Complete Full Round
5 Inch Worms
5 Behind the Neck Snatch Press with PVC
5 Behind the Neck Snatch Press from ¼ squat (PVC)
5 Sots Press (PVC)

1 ROUND
P2: Bike
P1, Complete Full Round
5 Overhead Squat
5 Jumping Squat PVC in Back Rack
5 Cossack Squat PVC in Back Rack
5 Hang Muscle Snatch (PVC)

Strength

Snatch (8×1)


SNATCH COMPLEX

EVERY 2:00 FOR 8 SETS
1 Snatch*

*Start moderate-heavy and build to heaviest single rep.

Workout

Metcon (No Measure)


EMOM x 12 MINUTES*
MIN 1 – :45 Max Power Snatch (95/65)|(65/45)
MIN 2 – :45 Max Cals on Bike

*:15 Mandatory rest after each :45 work period.

Tuesday

Three Danes CrossFit – CrossFit





Warm-up

Warm-up (No Measure)


AMRAP X 8 MINUTES
8/8 DB Strict Press
5 Burpees
8 DB Step-ups
5 Ring Rows

Skill

Warm-up (No Measure)


ON A 10:00 RUNNING CLOCK…
Muscle-Up Development

Workout

Metcon (Time)


FOR TIME
9 Muscle-Ups (Ring or Bar)
50 DB Suitcase Reverse Lunge (50/35)|(35/25)
7 Muscle-Ups (Ring or Bar)
50 DB Push Press
5 Muscle-Ups (Ring or Bar)

*At the top of every minute, including at 3,2,1 go, perform 3 Box Jumps (24/20)

-14:00 Time Cap-

Cool Down

Warm-up (No Measure)


FOR RECOVERY
5:00 Foam Rolling*

*Focus on lats, shoulders, and t-spine.

Monday

Three Danes CrossFit – CrossFit


Warm-up

Warm-up (No Measure)


2:00 EZ Row

Followed By…

3 ROUNDS FOR QUALITY…
:30 Couch Stretch (Left Leg)
:30 Couch Stretch (Right Leg)
:30 Tempo Air Squats (33X1)
:30 Squat Hold

Strength

Back Squat (5×3 (30X1))


Back Squat @65-75% of 1RM*

-Rest at Least 2:00 b/t Sets-

*Week 3 of squat cycle. Same loading or slightly heavier than previous week’s 5×5. Note the slower tempo.

Workout

Metcon (3 Rounds for time)


EVERY 5:00 FOR 3 SETS
12 Burpee Over Bar
12 Front Squat (135/95)|(95/65)
400m Run

*Rest the remainder of the time until 5:00 then start the next set.

Sunday

Three Danes CrossFit – CrossFit





OPEN GYM


Three Danes CrossFit 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.

If you are looking for something but can’t figure out what to do, try doing the following work out. Either way a Trainer will be available the entire time to help you accomplish your goals, and keep you safe!

Warm-up

Warm-up (No Measure)


AMRAP X 5 MINUTES
30 Jumping Jacks
10 Push-ups
30 Mountain Climbers
10 Lunges

Partner Strength

Bench Press (10-9-8-7-6-5-4-3-2-1)


Bench Press (Bodyweight)

*Work in teams of 3 changing weights as needed. Rest as needed b/t sets.

-20:00 Hard Cap-

Workout

Metcon (Time)


FOR TIME
40-60-80-60-40
Plate Jumps*
10-20-40-20-10
Toes to Bar

*Plate jumps are both feet off then on to plate. Fast footwork!

Saturday

Three Danes CrossFit – CrossFit





Warm-up

Warm-up (No Measure)


Partner 400m Jog w/ MB pass

Into…

6 ROUNDS (3 rounds per partner)**
10/8 Cal Bike
20 Alternating Single Leg V-Ups
10 KB Sumo Deadlift High Pulls
20 Suitcase Lunges

**P1 works, while P2 stretches…perform a stretch or hold each round they are “off”. Example: Alternating Groiners → Pigeon Stretch → Dead hang / Scap Pull Ups

Workout

“FROZEN ROPE” (AMRAP – Rounds and Reps)


AMRAP x 18 MINUTES
20/15 Cal Bike
2 Rope Climb
20 Plate Squat Clean (45/35)|(25/15)
2 Rope Climb

Cool Down

Warm-up (No Measure)


NOT FOR TIME
400m Walk as a Group*

*Calm nasal breathing only

Friday

Three Danes CrossFit – CrossFit





Warm-up

Warm-up (No Measure)


500m Row (2 min max)
into…

2 SETS…
50 Plate Hops
40 Mountain Climbers
30 Jumping Jacks (Clap overhead & behind the back)
20 Plate Ground to Overheads
10 PVC Pass Through Reverse Lunges (Standing on plate, into deficit lunge)

Extended Warm-up

Warm-up (No Measure)


3 SETS*
4 Strict Press (10X2)
+
4 Push Press (10X2)

*:02 pause at the top of each rep. Superset each set with 20 Glute Bridge-Ups.

SET 1 – Empty Barbell
SET 2 – Building Weight
SET 3 – Workout Weight

Workout

Metcon (Time)


FOR TIME
1000m Row
800m Run
50 KB Swing (53/35)|(35/26)
40 Push Press (115/75)|(95/65)
500m Row
400m Run
25 KB Swing
20 Push Press

-25:00 Hard Cap-

Thursday

Three Danes CrossFit – CrossFit


Warm-up

Warm-up (No Measure)


Play a Game!

Then…

2 ROUNDS FOR QUALITY
4-6 Reps of Each Movement in Workout

Workout

(AMRAP – Reps)


TABATA
8 SETS, :20 WORK / :10 REST

TABATA 1 — Box Jump (20)
TABATA 2 — Push-Ups
TABATA 3 — DB Bent Over Row (35/25)|(25/15)
TABATA 4 — Slam Ball (20/15)|(15/10)
TABATA 5 — Strict Hollow Flutter Kicks
Score is total reps. Hollow Flutters should be counted 1L/1R = 1 rep.

Finisher

Warm-up (No Measure)


“SUNS OUT, GUNS OUT”

3 SETS
12/12 Concentration Curls

-Rest as Needed b/t Sets-

Wednesday

Three Danes CrossFit – CrossFit





Warm-up

Warm-up (No Measure)


3 ROUNDS…
10 Cal Bike
5 Inchworms
10 Alt. Spiderman Lunges
5 Scap Pull-ups
5 Tight Kip Swings

*After the general warm-up, athletes grab an empty barbell and work through the specific barbell warm-up for the clean…

Strength

Clean (8×1)


CLEAN COMPLEX

EVERY 2:00 FOR 8 SETS
1 Squat Clean*

*Start moderate-heavy and build to heaviest single rep.

Workout

Metcon (Time)


3 ROUNDS FOR TIME
200m Run
10 C2B Pull-ups
21 Deadlift (225/155)|(155/105)

-12:00 Hard Cap-

Optional Cool Down

Warm-up (No Measure)


FOR RECOVERY
5:00 Flow Stretching Focusing on Hips & Hammies

Tuesday

Three Danes CrossFit – CrossFit





Warm-up

Warm-up (No Measure)


AMRAP x 7 MINUTES
10 Up-Downs
10 Plate Deadlifts
5/5 Body Weight Lunges

– Rest 1:00 –

AMRAP x 5 MINUTES
8 Up-Downs
8 Plate Deadlifts
4/4 Front Rack Plate Lunges

– Rest 1:00 –

AMRAP x 3 MINUTES
6 Up-Downs
6 Plate Deadlifts
3/3 OH Plate Lunges

Workout

Metcon (No Measure)


EMOM x 21 MINUTES
MIN 1 — 12/10 Cal Bike
MIN 2 — 12 Burpee Step-Ups (24/20)
MIN 3 — 12/12 DB Step Back Lunges (Athlete Choice)

Monday

Three Danes CrossFit – CrossFit





Warm-up

Warm-up (No Measure)


AMRAP x 6 MINUTES
3 Burpee Broad Jumps
5 Inchworms (no push-up)
5/5 Groiners
5 Air Squats with :02 Pause at the Bottom
10/10 Banded Side Steps

Into…

1 ROUND (With an Empty Barbell)
10 Back Squats
10 Good Mornings
5/5 Cossack Squats
10 Tempo Back Squats (3131)

Strength

Back Squat (5×5 (20×1))


Back Squat @65-75% of 1RM*

-Rest 2:00 b/t Sets-

*Heavier than the previous week’s 5×5. Note the :02 descent vs. :03 descent last week.

Workout

Metcon (AMRAP – Rounds and Reps)


AMRAP x 10 MINUTES
15 Wall Ball (20/14)|(14/10)
25 Double Under

Optional Cool Down

Warm-up (No Measure)


FOR RECOVERY
5:00 Slow Pedal on Bike

Sunday

Three Danes CrossFit – CrossFit





OPEN GYM


Three Danes CrossFit 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.

If you are looking for something but can’t figure out what to do, try doing the following work out. Either way a Trainer will be available the entire time to help you accomplish your goals, and keep you safe!

Warm-up

Warm-up (No Measure)


4 ROUNDS
100m Run
8 Plate Ground to Overhead
8 Push-ups
8 Lunge & Twist
:20 Hollow Rock

Workout

Helen (Time)


3 Rounds for time of: 400m Run 21 Kettlebell Swings, 53# / 35# 12 Pull-ups

Finisher

Metcon (No Measure)


“BEACH BODY ABS”

5 SETS
:15 Max Russian Twist (25/15)
:45 Knee Tucks

-Rest :30 b/t Sets-

Saturday

Three Danes CrossFit – CrossFit





Warm-up

Warm-up (No Measure)


AMRAP x 7 MINUTES
8/8 Single Leg DB RDLs
5 Inchworms
20 Glute Bridge Ups

Partner Strength

Metcon (5 Rounds for weight)


IN TEAMS OF 2…

EMOM x 10 MINUTES
MIN 1 – 3 Deadlift (Athlete Choice, Heavy)
MIN 2 – 6 Seated DB Arnold Press (Athlete Choice, Moderate)*

*Seated DB press can be done from a bench or box.
Track DL weight each round…

Workout

“DEATH BY BURPEE” (AMRAP – Reps)


MIN 1 – 1 Burpee…rest remainder
MIN 2 – 2 Burpees…rest remainder
MIN 3 – 3 Burpees…rest remainder

-20:00 Hard Cap-

*Continue until you are can not complete the amount of burpees in the minute. If you fail before 10 minute mark, rest 1-2 minutes then start back at 5 burpees on the minute, then 6 burpees on the next minute, and so on…

Friday

Three Danes CrossFit – CrossFit





Warm-up

Warm-up (No Measure)


Play a Game!

Recovery Workout

Metcon (No Measure)


RECOVERY WORKOUT

3 ROUNDS FOR QUALITY
2:30 – AMRAP of 12 Double Under + 6 DB Deadlift (Athlete Choice, Moderate)
-Rest :30-

2:30 – Bike @Moderate Effort
-Rest :30-

2:30 – AMRAP of 12 Sit-ups + 6 DB Hang Power Clean (Athlete Choice, Moderate)

-Rest 1:30 b/t Rounds-

Thursday

Three Danes CrossFit – CrossFit





Warm-up

Warm-up (No Measure)


4 ROUNDS (Alt. movements every :15)
Jumping Jacks
Groiners
Boot Strappers
Plank Push-ups*
-Rest-

Workout

Loredo (Time)


6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here

Cool Down

Warm-up (No Measure)


NOT FOR TIME
200m Walk & Flow Stretching

*Nasal breathing only!