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!

Saturday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

QUICK MONO WARM-UP

3:00 Row or Bike (Increasing effort each minute, EZ→Mod→Hard)

Then…

TOOMEY SNATCH WARM-UP

2 ROUNDS*

5 Inch worms

5 Behind-the-neck snatch grip presses

5 Behind-the-neck snatch grip presses in a quarter squat

5 Sots presses

5 Continuous jumping squats with barbell or PVC in back rack

10 Alt. Cossack squats w/ barbell or PVC in back rack

5 Hang Muscle Snatches

*PVC pipe for round 1, may progress to barbell for round 2

Workout

“SNATCHING GWEN” (Weight)

FOR LOAD

15-12-9

“Unbroken” Power Snatch*

*Goal is unbroken in each set. Short rests are permitted overhead and at the waist but reps should be completed Touch-N-Go (TNG) and without dropping the bar. Use the same load for all three sets.

(Score is Load)

Finisher

Metcon (AMRAP – Reps)

ON A 6:00 RUNNING CLOCK…

Buy-In:

750/650m Row

In the remaining time…

AMRAP of:

Power Snatch (Use the Same Load from Workout)

(Score is Reps)

Saturday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS (progress the Row each round)

10 Rower Strokes (legs only- damper on 8-10)*

10 Scap Pull-Ups**

10 Alt. Groiners

10 Cossack Squats

*1. Rower Strokes (legs only), 2. Rower Strokes (arms only), 3. Rower Strokes (legs, then arms, arms, then legs), 4. Full speed Strokes

**Progress to 5 Kipping Swings for Rounds 3 & 4

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

100 Cal Row

100 Pull-Ups

30 Front Squat (185/125)|(135/95)

10 Wall Walks

50 Pull-Ups

50 Cal Row

30 Front Squat

10 Wall Walks

*P1 works while P2 rests. Workout must be completed in order. Split reps any way. Front Squat comes from the ground. C2B is optional for teams. Row can be split any way.

(Score is Time)

OFFICIAL 22 WOD

Three Danes CrossFit – CrossFit

WOD

Metcon (No Measure)

OFFICIAL 22 WOD

Complete 22 reps of each exercise before moving to the next exercise. (One round) If you finish your reps and people are still working to complete their reps at your next station, you are to help/ encourage/ cheer them on until they finish their reps and are able to move on.

Double Unders

Wall Balls 20/14

Cal Row

Deadlift 95#/ 65#

Push-Ups

Box Jumps 24/20

Cal Bike

Pull-Ups

DB Goblet Squat 35#/ 20#

Kettlebell Swing 53#/ 35#

Shoulder to Overhead 95#/65#

Ab Mat Sit-Ups

Power Clean 95#/ 65#

Burpees

DB Snatch 50#/ 35#

Front Squat 95#/ 65#

Toes To Bar

Chin-Ups

Push Press 95#./ 65#

Jumping Lunge

Air Squat

Thrusters 95#/65#

Tuesday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

:30 Single Unders

:30 Single Leg Single Unders (Left)

:30 Single Leg Single Unders (Right)

:30 Backwards Single Unders*

:30 Double Under/ Double Under attempts

*Rope rotates in the opposite direction

-THEN-

AMRAP X 4 MINUTES

5/5 BB Single Leg RDL

5 BB Strict Press

5 BB Push Press

5 BB Push Jerk

10 Lunges

Strength

Metcon (Weight)

5 SETS*

2 Push Press

+

1 Push Jerk

+

1 Split Jerk

*Start moderate-light and build to moderate-heavy set with perfect mechanics. Bar can come from the rack or the floor.

(Score is Load)

Workout

Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – 7 Push Press then Max Push Jerks Until :50 (115/75)|(75/55)

MIN 2 – 5 Burpees then Double Unders Task Priority*

*Intro – 75 Fast Single Unders

Intermediate – 40 Double Unders

Advanced – 40 Unbroken Double Unders

(Score is Reps)

Monday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds (10:00 Hard Cap)

10 Scap Push Up→ 8 Push Up to Down Dog→6 Pike Push Up

10 Strict Press→ 8Push Press→ 6 Push Jerk

1:00 Row (EZ→Mod→Hard)

Strength

Push Press (1RM)

ON A 15:00 RUNNING CLOCK…

Build to 1RM Push Press*

*Retest of 1RM from beginning of Wendler Cycle

Workout

“PUSH. PULL.” (Time)

FOR TIME*

3-6-9-12-9-6-3

Push Jerk (155,105)|(135,95)

*15 Cal Row After Every Set

-15:00 Hard Cap-

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Foam Rolling Upper Back / Lats

3:00 Foam Rolling Inner Thighs / Quads

Thursday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

1:00 Bike at easy pace

3 ROUNDS…

10 Bootstrap Squats

8 Up Downs

6 BB Good Mornings

4 Inch Worms

2 Push Up to Pike

*Hold bottom of squat until the last member has completed 3 rounds, then do the following together…

1:00 Bike at HARD pace

Workout

Metcon (Weight)

EMOM x 16 MINUTES

MIN 1 – 16/13 Cal Bike

MIN 2 – 5 or 7 Burpee Over Bar + 5 Deadlift (275/185)|(185/135)*

*Option for athletes to do 7 or 5 Burpees! Stick with your coach’s choice through the whole workout.
Score is weight on the DL.

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Cobra Stretch

3:00 Seated Forward Fold

4:00 Foam Rolling Quads

Wednesday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

3 Rounds, graduating in difficulty…

1 Min Row (Easy → Mod → Hard)

10 Step Up → Low Box Jump → Higher Box Jump

10 MB Push Press → MB Thruster → Wall Ball

After the Warm-Up, go into the High Box Jump.

Skill

Max Height Box Jump (Distance)

Max Height Box Jump
ON A 8:00 RUNNING CLOCK…

Build safely to a Max Height Box Jump*

*No “step” into jump. Start with both feet planted on each attempt.

Workout

“STRAIGHT 100.” (Time)

FOR TIME

25 Cal Row

20 Wall Balls (20/14)|(14/10)

20 Box Jumps (24/20)

25 Cal Row

30 Wall Balls (20/14)|(14/10)

30 Box Jumps (24/20)

25 Cal Row

50 Wall Balls (20/14)|(14/10)

50 Box Jumps (24/20)

25 Cal Row

-20:00 Time Cap-

Finisher

Metcon (No Measure)

2 SETS

:30 Hollow Rock

2:00 Plank Hold

:30 Hollow Rock

50 Russian Twists (w/ Medball)

Tuesday

Three Danes CrossFit – CrossFit

Warm-up

Strength

Push Press (5-3-1)

5-3-1

Push Press

*Set 1 – 70-75% x 5

Set 2 – 80-85% x 3

Set 3 – 90-95% x 1+

1+ means athlete performs max reps at that weight with the goal of at least 1. Retest of pure 1RM will happen next week.

Warm-up (No Measure)

With a pair of light-moderate DBs…

AMRAP x 8

8 DB Suitcase Lunge

8/8 Arnold Press

8 DB Sumo Deadlifts

8/8 Single Arm DB Sumo Deadlift

8 Push Ups to Down Dog

Workout

Metcon (AMRAP – Rounds and Reps)

“DOUBLE AMRAP”

AMRAP x 4 MINUTES

2 DB Devil’s Press (40/30)|(30/20)

6 DB Push Press

8 DB Alt. Suitcase Lunges

-Rest 1:00-

Repeat!

*Pick up where you left off in the second AMRAP. Score at the end of the workout is one number for total rounds & reps.

Sunday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Increase intensity (pace) with each AMRAP!

AMRAP 4:00

:30 Plank

8/8 Split Squats

20 Single Unders

Into…

AMRAP 3:00

20 Alt Plank Shoulder Taps

16 Alt Box Step Ups

15 DU (30 Singles)

Into…

AMRAP 2:00

5 Up-Downs

10 Alt Step Ups w/ KB in Goblet

20 DU (40 Singles)

Workout

Metcon (AMRAP – Reps)

EMOM x 18 MINUTES

MIN 1 – :50 Max Double Unders

MIN 2 – :50 Single KB Step-Up (70/53)|(53/35)/(24/20)*

MIN 3 – :50 Ring FLR

*KB can be held any way.
Score is combined total of Dubs and Step-Ups

Saturday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

Partner 1000m Row! Switch partners working every 150m.

Then utilize a partner barbell Warm-Up- P1 is on the bar, P2 is going through flow stretches…

2 ROUNDS

P1: 5 RDL + 5 Hang Muscle Clean + 5 Front Squat + 5 Push Press

P2: Spider Lunges, Push-Up to Pike

into…

2 ROUNDS

P1: 5 Snatch Grip RDL + 5 Hang Muscle Snatch + 5 BTN Snatch Grip Push Press

P2: Bootstraps, Inch Worms

Partner Workout

Metcon (Time)

IN TEAMS OF 2…

FOR TIME*

60 Front Squats (135/95)|(95/65)

50 Clean & Jerk

40 Power Snatch

30 Clusters**

*Partner 1 works while Partner 2 rests. Complete the workout in order. Split up the work between partners any way.

**Cluster is Squat Clean directly into OH.

Cool Down

Warm-up (No Measure)

2 SETS

1:00 Scorpion Stretch (L)

1:00 Scorpion Stretch (R)

1:00 Cobra Stretch

1:00 Child’s Pose

Friday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

4 ROUNDS

100m Run

8 Plate Ground to Overhead (:02 pause OH)

:20 Plank Hold

8 Glute Bridge-Ups (:02 pause at top)

:20 Hollow Rock

3 Strict Pull-ups

Pre-Workout (after teaching portion)

1 “MOCK” ROUND…

100m Run

8 KB Swings

4 Pull-ups

100m Run

Workout

Helen (Time)

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

Finisher

Metcon (No Measure)

5 SETS

10 Strict Toes 2 Bar or Strict Knee Raise

-Rest as Needed b/t Sets-

Wednesday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

FOR TIME

3:00 Min Row

-THEN-

BARBELL SPECIFIC WARM-UP…

AMRAP X 5 MINUTES

10 Elbow Punches (Each Arm)

8 Back Rack Press

6 Front Rack Tempo Push Press (2121)

4 Pausing Thruster (:02 Hold at the Bottom of the Squat)

Strength

Thruster (3×5)

3 x 5

Thruster*

*Keep loading moderate and reps TNG for all three sets. Bar should start on ground.

Workout

Jackie (Time)

For Time:

1000m Row

50 Thrusters, 45#

30 Pull-ups

Cool Down

Warm-up (No Measure)

FOR RECOVERY

3:00 Foam Rolling Upper Back

3:00 Foam Rolling Quads

Tuesday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

PARTNER WARM-UP

3-4 SETS EACH

P1 —> Bike for Cals (increase pace every time on the bike)

P2 —> DB Complex*

Deadlift

SA DB Swing

Muscle Clean

Press

FS

Thruster

(10:00 Cap)

Extended Warm-up

Turkish Get Up (Build to Quality Weight )

FOR QUALITY

14 DB Turkish Get-Ups (Light)*

*Alternate arms each rep. 1 rep includes the up and down portion.

Workout

Metcon (3 Rounds for time)

3 SETS

35/25 Cal Bike

40 Alt. Hang DB Snatch (50/35)|(35/20)

-Rest 2:00 b/t Sets-

Monday

Three Danes CrossFit – CrossFit

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10 Toe-Touch Jumping Jacks

8 Up-Downs

6/6 BW Single Leg RDL

10 Alt Supermans

Then…

2 ROUNDS

5 Bootstrappers

5 Inch Worms + Push-ups

5/5 Single Leg Bridge Ups

Strength

Deadlift (Heavy Set of 5)

ON A 8:00 RUNNING CLOCK…

Build up to a Heavy Set of 5 Deadlift*

*Loading should be heavier than workout weight and all reps TNG.

Workout

Donny (Time)

21-15-9-9-15-21

Deadlift, 225#

Burpee
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
To learn more about Donny click here

Optional Finisher

Metcon (No Measure)

3 SETS

30 Sit-Ups

1:00 Hollow Hold

-Rest as Needed b/t Sets-