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 11.14.18

Three Danes CrossFit – CrossFit


WOD

3 – FIVE MINUTE ROUNDS

20 Burpee Box Jump Overs

Calorie Row 35/ 25

then in remaining time:

Max Rep Wall Balls 20#/ 14#

rest two minutes

Score is combined total reps of Wall Balls accumulated for all three rounds.

Warm-up

3 rounds

15 Kettlebell Swings

10 Squats

5 Push-Ups

then

10 Superman

10 Snap to Hollow

10 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:

Couch Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Samson Stretch

Spiderman Stretch

Cobra Pose

Child Pose

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Weightlifting

Complete the following lifts in the order as shown, going from Power Clean to Clean Pull to Clean Deadlift. Weight should be heavy and also increase if possible when moving from one lift to the next.

Power Clean (1 – 1 – 1 – 1)

Clean Pull (1 – 1 – 1 – 1)

Clean Deadlift (1 – 1 – 1 – 1)

WOD

Metcon (AMRAP – Reps)

3 – FIVE MINUTE ROUNDS

20 Burpee Box Jump Overs

Calorie Row 35/ 25

then in remaining time:

Max Rep Wall Balls 20#/ 14#

rest two minutes
Score is combined total reps of Wall Balls accumulated for all three rounds.

Tuesday 11.13.18

Three Danes CrossFit – CrossFit


WOD

3 RFT

Calorie Bike 15/10

10 Front Squats 135#/ 95#

Rx+ 155#/ 105#

Warm-up

4 MIN AMRAP

10 Pull-Ups

15 Jumping Squats

30 Double Unders

Mobility

Squat Stretch

Couch Stretch

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Pigeon Sweep

Hip Bridge

Samson Stretch

Spiderman Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Banded Arm Circles

Banded Good Morning

Weightlifting

Back Squat (8 x 3 @ 60-65% 1RM)

“Speed Work”

Controlled descent at even, steady pace and then move upwards and drive through the lift as quickly as possible while maintaining form.

WOD

Metcon (Time)

3 RFT

Calorie Bike 15/10

10 Front Squats 135#/ 95#

Rx+ 155#/ 105#

CASH OUT

100 GHD Sit-Ups

Monday 11.12.18

Three Danes CrossFit – CrossFit


WOD

FOR TIME

Calorie Bike 25/ 18

25 Handstand Push-Ups

Calorie Bike 20/ 14

20 Handstand Push-Ups

Calorie Bike 15/ 10

15 Handstand Push-Ups

Calorie Bike 10/7

10 Handstand Push-Ups

Calorie Bike 5/ 3

5 Handstand Push-Ups

Can substitute Row for Bike if necessary. Same calories.

Warm-up

4 Rounds

10 Lateral Squats with Kettlebell

10 Hip Extensions

2 Wall Runs (back and forth to wall behind box twice)

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)

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Wrist Stretch

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Weightlifting

Split Jerk (6 x 3 @ 70-80% of 1 RM)

WOD

Metcon (Time)

FOR TIME

Calorie Bike 25/ 18

25 Handstand Push-Ups

Calorie Bike 20/ 14

20 Handstand Push-Ups

Calorie Bike 15/ 10

15 Handstand Push-Ups

Calorie Bike 10/7

10 Handstand Push-Ups

Calorie Bike 5/ 3

5 Handstand Push-Ups
Can substitute Row for Bike if necessary. Same calories.

Sunday 11.11.18

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 11.10.18

Three Danes CrossFit – CrossFit


WOD

4 ROUNDS

4 minutes per round

15 Bench Press 135#/ 95#

15 Ring Dips

then:

Max Cal Bike

rest 2 minutes

Warm-up

2 Rounds

20 Thrusters 45#/ 35#

15 Push-Ups

5 Wall Walks

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

Knee Circles – Left, Right, Back and Forth

Pigeon Sweep

Frog Stretch

Hip Bridge

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

PVC Circle

PVC Overhead Squats

Weightlifting

Back Squat (3 – 3 – 3 @ 80-85% 1 RM)

Work up to a heavy single back squat around 90% first, then complete the 3×3

WOD

Metcon (Calories)

4 ROUNDS

4 minutes per round

15 Bench Press 135#/ 95#

15 Ring Dips

then:

Max Cal Bike

rest 2 minutes

Friday 11.9.18

Three Danes CrossFit – CrossFit


WOD

FOR TIME

21 – 15 – 9

Box Jump Overs 24″/ 20″

Thrusters 95#/ 65#

Calorie Bike

AND

4 ROUNDS

3 Minutes to:

Calorie Ski 20/15 or Calorie Row 25/20

then in remaining time

Max Power Cleans 155#/ 105#

rest 2:00

Score is total # of Power Cleans completed for all 4 rounds.

Warm-up

2k Bike

3 rounds of Cindy:

5 Pull-Ups

10 Push-Ups

15 Squats

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

Cradle Stretch

Wrist Stretch

Hip Bridge

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Banded Good Morning

Banded Squat Walk – forward

WOD

Metcon (Time)

FOR TIME

21 – 15 – 9

Box Jump Overs 24″/ 20″

Thrusters 95#/ 65#

Calorie Bike

Conditioning

Metcon (AMRAP – Reps)

4 ROUNDS

3 Minutes to:

Calorie Ski 20/15 or Calorie Row 25/20

then in remaining time

Max Power Cleans 155#/ 105#

rest 2:00

Score is total # of Power Cleans completed for all 4 rounds.

Thursday 11.8.18

Three Danes CrossFit – CrossFit

WOD

3 RFT

20 Bar Facing Burpees

30 Wall-Balls 20#/ 14#

40 Single Dumbbell Hang Clean and Jerk 50#/ 35#


Warm-up

3 rounds

12 Med Ball Cleans

16 Step Ups

20 Cal 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

Front Rack Stretch

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Wrist Stretch

Lat Stretch on Wall

Hip Bridge

Samson Stretch

Spiderman Stretch

Rig Calf Stretch

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Weightlifting

Clean and Jerk (6 x 3 @ 70-75% of 1 RM)

WOD

Metcon (Time)

3 RFT

20 Bar Facing Burpees

30 Wall-Balls 20#/ 14#

40 Single Dumbbell Hang Clean and Jerk 50#/ 35#

Wednesday 11.7.18

Three Danes CrossFit – CrossFit


WOD

12 Rounds of the following:

1 Minute to Row 200m/ 150m (rest time remaining in that minute)

then:

30 seconds Max Rep Double-Under

Score is total of all Double Unders accumulated for all 12 rounds

Warm-up

1 Minute Single Unders

then 2 rounds of the following:

10 Burpees

10 Pull-Ups

10 Squats

then:

Modified Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Snatch Grip Push Press

5 Overhead Squats

5 Snatch Grip Stiff-Legged Deadlifts

Mobility

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

Quad Stretch (Butt Kick Leg Pull)

Scorpion Stretch

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Chest Stretch (pec) on wall

Hollow Rock

Superman

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Banded Good Morning

Weightlifting

15 MIN

3 – 3 – 3 – 3 – 3…..

Complex – 1 Rep as follows

Snatch Pull – focus on extension

Snatch Hi Pull

Snatch Pull Down – Focus on remaining upright and pulling chest (body) down to bar

Start with empty bar, complete 3 reps of the above complex, and then add weight at the direction of Trainer.

WOD

Metcon (AMRAP – Reps)

12 Rounds of the following:

1 Minute to Row 200m/ 150m (rest time remaining in that minute)

then:

30 seconds Max Rep Double-Under

Score is total of all Double Unders accumulated for all 12 rounds

Tuesday 11.6.18

Three Danes CrossFit – CrossFit


WOD

FOR TIME

30 Power Cleans 135#/ 95#

30 Slam Ball over Shoulder 70#/ 50#

10 Rope Climbs

Warm-up

5 MIN CLOCK

30 Kettlebell Swings – Russian 53#/35#

30 Push-Ups

then:

Max Distance 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:

Couch Stretch

Wall Stick-up

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Hip Bridge

Samson Stretch

Spiderman Stretch

Cobra Pose

Child Pose

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Weightlifting

Back Squat (8 x 3 @ 60% 1RM)

“Speed Work”

Controlled descent at even, steady pace and then move upwards and drive through the lift as quickly as possible while maintaining form.

WOD

Metcon (Time)

FOR TIME

30 Power Cleans 135#/ 95#

30 Slam Ball over Shoulder 70#/ 50#

10 Rope Climbs

Monday 11.5.18

Three Danes CrossFit – CrossFit

WOD

10 MIN AMRAP

12 Overhead Squats 95#/ 65#

48 Double Unders

Rx+ 135#/ 95#

Warm-up

3 Rounds

10 Double Kettlebell Sumo Deadlift 53#’s/ 35#’s

10 Hip Bridge

2 Wall Sprints

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 on the floor

Knee Circles – Left, Right, Back and Forth

Lat Stretch on Wall

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

Weightlifting

Push Press (4 – 4 – 4 – 4 @ 80% 1RM)

WOD

Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP

12 Overhead Squats 95#/ 65#

48 Double Unders

Rx+ 135#/ 95#

Conditioning

2 Rounds

100′ Farmers Carry 3x back and forth 70# KB’s/ 53# KB’s

20 Wall Balls 20#/ 14#

20 Pull-Ups

Rest 90 seconds

Sunday 11.4.18

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 11.3.18

Three Danes CrossFit – CrossFit


WOD

AMRAP 5:00 x 4

100 Double Unders

25 Front Rack Lunges 95#/ 65#

Max Rep Handstand Push-Ups in remaining time

Rest 90 seconds

Rx+ 135#/ 95#

Warm-up

1 Round

Cal Bike 50/30

2 min Dead Hang from Bar

Zercher Squat 3 x 10, 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:

Front Rack Stretch

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Wrist Stretch

Wall Splits

Squat Stretch – feet on wall

Hip Bridge

Lunge Stretch – elevated foot

Samson Stretch

Spiderman Stretch

Weightlifting

3 MIN EMOM

3 Squat Clean @ 60-70%

Squat Clean (7 x 1 @ 80-90% 1 RM)

sq: Back Squat (3 – 3 – 3 – 3 @ 80% 1RM)

WOD

Metcon (AMRAP – Reps)

AMRAP 5:00 x 4

100 Double Unders

25 Front Rack Lunges 95#/ 65#

Max Rep Handstand Push-Ups in remaining time

Rest 90 seconds

Rx+ 135#/ 95#

Friday 11.2.18

Three Danes CrossFit – CrossFit


WOD

15 MIN AMRAP

Ski 2000m/ 1,500m

50 Sumo Dead-Lift High Pull 95#/ 65#

Max Rep Pistols in remaining time

*Hold 53#/35# kettlebell during pistol squats

Rowing can be substituted for ski. Row is 1500m/ 1200m

Rx+ 115#/75#

Warm-up

5 MIN AMRAP

Row 1000m

Max Rep Lateral Jumps over Ab-Mat

then:

Stretch – Front Split Hold: 1 min each leg

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)

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Frog Stretch

Hip Bridge

Cross Body Arm Stretch

Band Pull Apart, palms up

Banded Arm Circles

WOD

Metcon (AMRAP – Reps)

15 MIN AMRAP

Ski 2000m/ 1,500m

50 Sumo Dead-Lift High Pull 95#/ 65#

Max Rep Pistols in remaining time

*Hold 53#/35# kettlebell during pistol squats

Rowing can be substituted for ski. Row is 1500m/ 1200m

Rx+ 115#/75#

Conditioning

Metcon (Time)

2 RFT

60 Air Squats

40 Push-Ups

20 Chest to Bar

Rx+ 4 Rounds

Thursday 11.1.18

Three Danes CrossFit – CrossFit


WOD

15 MIN AMRAP

15 Power Cleans 115#/ 75#

Calorie Row 30/24

Rx+ 135#/ 95#

Warm-up

2 Rounds

10 Dumbbell Overhead Squats (5 per side)

10 Banded Good Mornings

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:

Couch Stretch

Wall Stick-up

Knee Circles – Left, Right, Back and Forth

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Frog Stretch

Hip Bridge

Samson Stretch

Cross Body Arm Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Weightlifting

Snatch (3 – 3 – 3 – 3 – 3 – 3 @ 70-75% 1 RM)

WOD

Metcon (AMRAP – Rounds and Reps)

15 MIN AMRAP

15 Power Cleans 115#/ 75#

Calorie Row 30/24

Rx+ 135#/ 95#

Conditioning

2 Rounds

1k Bike

15 Dumbbell Box Step Overs 35#/ 25#