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!

Tuesday 2.5.19

Three Danes CrossFit – CrossFit


Everything better when the sun’s out and the doors open!

WOD

Every 3 Minutes for 15 Minutes:

30 Wallballs 20#/14#

2 Rope Climbs

Max distance Bike/Ski in remaining time

No Rest

Warm-up

3 Rounds

10 Cal Bike

10 Burpees

10 Wall Balls

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

Plank Knee Bend on Box

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Cross Body Arm Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

PVC Circle

PVC Overhead Squats

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

Front Squat (8 – 8 – 8 – 8 – 8 @ 70% 1RM)

WOD

Metcon (Distance)

Every 3 Minutes for 15 Minutes:

30 Wallballs 20#/ 14#

2 Rope Climbs

Max distance Bike/Ski in remaining time

No Rest

Monday 2.4.19

Three Danes CrossFit – CrossFit


just waiting for the warmth to roll in…

WOD

4 RFT

Row 500/450m

21 Dumbbell Deadlift 70#’s/50#’s

Warm-up

3 Steady Rounds

20 Handstand Shoulder Taps

10 Empty Bar Overhead Squat

Bike 500m

Mobility

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

Wall Stick-up on the floor

Scorpion Stretch

Plank Knee Bend on Box

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Samson Stretch

Cobra Pose

Child Pose

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Weightlifting

Metcon (Time)

For Time

20 Snatch @ 70% 1RM

Rest 3:00

15 Snatch @ 75% 1RM

Rest 3:00

10 Snatch @ 80% 1RM

Percentages based on 1RM Power Snatch

Snatch reps can be Power, Squat, or a mix of both
Post weights used in comments.

e.g. 70#/75#/80#

WOD

Metcon (Time)

4 RFT

Row 500/450m

21 Dumbbell Deadlift 70#’s/50#’s

Sunday 2.3.19

Three Danes CrossFit – CrossFit


Probably too soon to open the doors, but we’ll take the groundhog’s call for an early spring!

WOD

Looking for ideas? How about a WOD created by Kari Pierce?

5 RFT

15 Dumbbell Snatch 50#/ 35#

12 Burpees

9 Pull-Ups

or ask a Trainer to help you come up with a WOD just for you or help working with a lift or certain skill!

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 2.2.19

Three Danes CrossFit – CrossFit


WOD

PARTNER WODS!

WOD A – FOR TIME

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

“You Go, I Go”

Pull-Ups

then:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Push-Ups

*Each athlete on the team will both complete 55 pull-ups AND 55 push-ups.

WOD B – 12 MINUTE AMRAP

Ascending ladder up by 2’s

Burpees

Deadlift 225#/ 155#

*Each Team decides how to split up reps.

Warm-up

Line Drills – back and forth across floor for each of the following:

High Knees

Butt Kickers

Front lunge

Quad Stretch (butt kick leg pull)

Knee to Chest

3 Air Squats + Broad Jump

Soldier Kicks

Side Lunge

Cradle Stretch

Inch Worm

Toe Walk

Heel Walk

Bear Crawl

Crab Walk

Duck Walk

3 Air Squats + Broad Jump

Burpee Broad Jump

Mobility

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

Scorpion Stretch

Plank Knee Bend on Box

Knee Circles – Left, Right, Back and Forth

Hip Bridge

Hollow Rock

Superman

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Banded Shoulder/ Lat Stretch

Mobility Ball – Shoulder Back Traps Lats Pecs

WOD

Metcon (Time)

WOD A
WOD A – FOR TIME

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

“You Go, I Go”

Pull-Ups

then:

10 – 9 – 8 – 7 – 6 – 5 – 4 – 3 – 2 – 1

Push-Ups

*Each athlete on the team will both complete 55 pull-ups AND 55 push-ups.

Metcon (AMRAP – Reps)

WOD B
WOD B – 12 MINUTE AMRAP

Ascending ladder up by 2’s

Burpees

Deadlift 225#/ 155#

*Each Team decides how to split up reps.

Friday 2.1.19

Three Danes CrossFit – CrossFit


WOD

Every 3 Minutes for 12 Minutes

15 Kettlebell Swings 53#/ 35#

21 Burpees to Target 6″

15 Kettlebell Swings

Rx+ 70#/ 53#

Warm-up

Calorie Row 100/ 70

OR

Calorie Bike 125/85

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

Front Rack Stretch

Wall Stick-up

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Hollow Rock

Superman

Superman Arm Raises

Superman Arm Hold

Band Pull Apart, palms up

Banded Arm Circles

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

Back Squat (8 – 6 – MAX REPS)

Choose a weight you believe you can hit for 8-12 reps

Warm up sets:

8 reps @50% of working weight – Slow controlled pause squats

6 reps @75% – Focus on speed

Max Reps Set:

Max effort reps at chosen weight. If you get over 15 reps, you went too light.

Enter weight and reps for last set.

WOD

Metcon (AMRAP – Rounds and Reps)

Every 3 Minutes for 12 Minutes

15 Kettlebell Swings 53#/ 35#

21 Burpees to Target 6″

15 Kettlebell Swings

Rx+ 70#/ 53#
If the round has not been completed when the three minutes is up then continue from where you are in the round. Enter completed number of rounds and reps as your score.

CASH OUT

4 Rounds

Not For Time

:30 Freestanding Handstand Hold

Rest :60

:30 Max Rep Shoulder Taps (freestanding)

Rest :60

Complete against the wall as needed.

Thursday 1.31.19

Three Danes CrossFit – CrossFit


WOD

3 RFT

Cal Row 25/ 18

25 Push Press 75#/ 55#

Rx+ 115#/75

then

3 Rounds

3 MINUTE AMRAP

10 Hang Power Clean 95#/ 65#

20 Kettlebell Swings 53#/ 35#

30 Double Unders

Rest 2 Minutes

Rx+ 135#/95#, 70#/ 53#

Warm-up

1 Minute Easy Row

1 Minute Active Samson Stretch – 30 sec/ leg

45 Seconds Medium Row

45 Seconds Active Spiderman

30 Seconds Fast Row

then

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

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

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Cross Body Arm Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Band Pull Apart, palms up

Banded Arm Circles

Mobility Ball – Shoulder Back Traps Lats Pecs

WOD

Metcon (Time)

3 RFT
Cal Row 25/ 18

25 Push Press 75#/ 55#

Rx+ 115#/75

INTERVAL

Metcon (AMRAP – Rounds and Reps)

3 Rounds

3 MINUTE AMRAP
10 Hang Power Clean 95#/ 65#

20 Kettlebell Swings 53#/ 35#

30 Double Unders

Rest 2 Minutes

Rx+ 135#/95#, 70#/ 53#

Wednesday 1.30.19

Three Danes CrossFit – CrossFit


Anybody else miss the open doors?!?

WOD

6 RFT

6 Sumo Deadlift High Pull 115#/ 75#

9 Lateral Bar Burpees

12 Pull-Ups

then:

3 Rounds – 4 MIN AMRAP

15 Power Snatch 75#/ 55#

15 Box Jump Overs 24″/ 20″

15 Push-Ups

Rest 2 Minutes

Warm-up

4 MIN AMRAP

Row 150m or Ski 100m

10 Double Dumbbell Snatch 35#/ 20#

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

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Lat Stretch on Wall

Samson Stretch

Spiderman Stretch

Rig Calf Stretch

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

WOD

Metcon (Time)

6 RFT
6 Sumo Deadlift High Pull 115#/ 75#

9 Lateral Bar Burpees

12 Pull-Ups

INTERVAL

Metcon (AMRAP – Rounds and Reps)

3 Rounds – 4 MIN AMRAP
15 Power Snatch 75#/ 55#

15 Box Jump Overs 24″/ 20″

15 Push-Ups

Rest 2 Minutes

Tuesday 1.29.19

Three Danes CrossFit – CrossFit


WOD

FOR TIME

30 – 20 – 10

Ring Dips

Toes To Bar

Alternating Dumbbell Snatch 50#/ 35#

then:

2 – FOUR MINUTE ROUNDS

100′ Overhead Dumbbell Walking Lunge 50#/ 35# (50′ right hand, 50′ left hand)

10 Dumbbell Box Step-Ups 24″/ 20″, 50#’s/ 35#’s

then:

Max Rep Double Unders in remaining time

Rest 2 minutes

Rx+ 3 Rounds

Warm-up

3 ROUNDS

12 Plate GTO 25#/15#

12 One Arm Dumbbell Snatch 25#/ 15# (6R, 6L)

12 Push-Ups

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

Plank Knee Bend on Box

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Pigeon Sweep

Cross Body Arm Stretch

Shoulder Rotating T Square

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Weightlifting

Push Jerk (1 – 1 – 1 – 1…)

Athlete to slowly increase weight and build to their 1 rep max Push Jerk. Make sure to leave sufficient time between heavier attempts so as to adequately recover before the next lift.

WOD

Metcon (Time)

FOR TIME

30 – 20 – 10

Ring Dips

Toes To Bar

Alternating Dumbbell Snatch 50#/ 35#

INTERVAL

Metcon (AMRAP – Reps)

2 – FOUR MINUTE ROUNDS

100′ Overhead Dumbbell Walking Lunge 50#/ 35# (50′ right hand, 50′ left hand)

10 Dumbbell Box Step-Ups 24″/ 20″, 50#’s/ 35#’s

then:

Max Rep Double Unders in remaining time

Rest 2 minutes

Rx+ 3 Rounds

Monday 1.28.19

Three Danes CrossFit – CrossFit


WOD

5 MINUTE AMRAP

8 Cal Bike

8 Chest To Bar Pull-Ups

Warm-up

3 Rounds

15 Romanian Deadlifts

250m Ski or 2 Min 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:

Squat Stretch

Plank Knee Bend on Box

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Wall Splits

Squat Stretch – feet on wall

Hip Bridge

Samson Stretch

Spiderman Stretch

Banded Good Morning

Banded Shoulder/ Lat Stretch

Banded Squat Walk – forward

Weightlifting

Deadlift (1 Set Max Reps @225#/ 155#)

Athlete to warm up by gradually building weight and completing lifts before proceeding to their 1 Set Max Reps at the prescribed weight.

WOD

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP
8 Cal Bike

8 Chest To Bar Pull-Ups

Sunday 1.27.19

Three Danes CrossFit – CrossFit


WOD

Looking for ideas? How about

30 – 20 – 10 For Time

Calorie Row

Slam Ball 50#/ 30#

Box Jump 24″/ 20″

or ask a Trainer to help you come up with a WOD just for you or help working with a lift or certain skill!

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 1.26.19

Three Danes CrossFit – CrossFit


WOD

12 MINUTE AMRAP

150 Wallballs

90 Double Unders

30 Muscle Ups

Warm-up

10 Arm Circles forward and back

10 Squats

10 Push-Ups

then

18 Box Jumps

15 Overhead Walking Lunges 45#/ 35#

12 Ring Dips

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)

Couch Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Wall Splits

Squat Stretch – feet on wall

Hip Bridge

PVC Circle

PVC Overhead Squats

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Weightlifting

WOD

1RM Snatch Complex

1 Squat Snatch

1 Overhead Squat

1 Hang Squat Snatch

1 Overhead Squat

Metcon (AMRAP – Reps)

12 MINUTE AMRAP

150 Wallballs

90 Double Unders

30 Muscle Ups

Friday 1.25.19

Three Danes CrossFit – CrossFit


WOD

5 RFT

2 Rope Climbs

15 GHD Sit-Ups

15 Shoulder To Overhead 115#/ 75#

Rx+ Legless Rope Climb, 135#/ 95#

Warm-up

3 ROUNDS

5 Strict Pull-Ups

10 Toes To bar

15/ 10 Calorie Row

20 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

Samson Stretch

Spiderman Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Band Pull Apart, palms up

Banded Shoulder/ Lat Stretch

Weightlifting

5 x 16 Slam Ball Walking Lunge 80/50

(16 – 16 – 16 – 16 – 16)

then proceed to Bench Press

Bench Press (5 – 5 – 5 – 5 – 5)

Build weight throughout sets. Record final weight.

WOD

Metcon (Time)

5 RFT

2 Rope Climbs

15 GHD Sit-Ups

15 Shoulder To Overhead 115#/ 75#

Rx+ Legless Rope Climb, 135#/ 95#

Thursday 1.24.19

Three Danes CrossFit – CrossFit


WOD

2 RFT

Calorie Bike 50/ 35

30 Hang Clean and Jerk 115#/ 75#

Rx+ 135#/ 95#

Warm-up

2 ROUNDS

Bike 1K

30 Alternating Jumping Lunges

15 Banded Good Mornings

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

Lat Stretch on Wall

Wall Splits

Squat Stretch – feet on wall

Foam Roller/ Barbell Shoulder Stretch

Superman Arm Raises

Superman Arm Hold

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Banded Squat Walk – sideways left, sideways right

Banded Scapular Pull Down

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

1 RM Clean Complex

Find your 1RM for the following complex:

1 Power Clean

1 Push Jerk

1 Front Squat

1 Hang Squat Clean

1 Split Jerk

WOD

Metcon (Time)

2 RFT

Calorie Bike 50/ 35

30 Hang Clean and Jerk 115#/ 75#

Rx+ 135#/ 95#

Wednesday 1.23.19

Three Danes CrossFit – CrossFit


WOD

12 MINUTE AMRAP

25 Handstand Shoulder Taps

25 Front Squats 75#/ 55#

25 Burpees Over Bar

Warm-up

3 Rounds

15 Hip Bridge

15 Wall Balls

15 Push-Ups

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

Plank Knee Bend on Box

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Wrist Stretch

Samson Stretch

Spiderman Stretch

Rig Calf Stretch

Foam Roller/ Barbell Shoulder Stretch

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Banded Squat Walk – forward

Weightlifting

WOD

Deadlift (12 – 12 – 12)

Build weight throughout sets – record weight for final set only.

Metcon (AMRAP – Rounds and Reps)

12 MINUTE AMRAP

25 Handstand Shoulder Taps

25 Front Squats 75#/ 55#

25 Burpees Over Bar