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 6.23.18

Three Danes CrossFit – CrossFit


WOD

3 RFT

All Of the Exercises Every Round To Be Completed With Dumbbells (35’s/20’s)

200M Dumbbell run

20 Weighted Step-Ups 24/20

10 Dumbbell Thruster

Warm-up

100M Jog

then once across floor with:

Walking Front Lunge

100M Jog

then once across floor with:

Butt Kicks

100M Jog

then once across floor with:

High Knee Pull

then complete the following:

Dumbbell Warmup*

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

*all to be completed with a dumbbell in each hand

Mobility

Complete 1-2 Minutes of each of the following:

Squat Stretch

High Knee Pull

Cradle Stretch

Wrist Stretch

Pigeon Sweep

Child Pose

Cobra Pose

Bench Press (1 – 1 – 1 – 1 – 1…)

Maintaining proper form and technique, Athlete will complete 1 rep per set, slowly increasing the load in order to determine their one rep maximum Bench Press

Metcon (Time)

3 RFT

All Of the Exercises Every Round To Be Completed With Dumbbells (35’s/20’s)

200M Dumbbell run

20 Weighted Step-Ups 24/20

10 Dumbbell Thruster

Friday 6.22.18

Three Danes CrossFit – CrossFit


The sun coming up over Three Danes…

WOD

9 Minute AMRAP

1 Bar Muscle Ups/ 3 Jumping Muscle Ups

6 Back Squats 95/65

Back Squats from the floor

Rx+

3 Bar Muscle Ups/ 6 Jumping Muscle Ups

Back Squat 135/95

Warm-up

(3) One Minute Rounds

“Neat and Messy”

Losing Team completes 10 Burpees

Winning Team completes 5 Burpees

Complete each of the following back and forth across floor

Quad Stretch (butt kick leg pull)

Knee to Chest

Soldier Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Inch Worm

Toe Walk

Heel Walk

Bear Crawl

Crab Walk

Duck Walk

Mobility

Complete 1-2 Minutes of each of the following:

Couch Stretch

Front Rack Stretch

Cradle Stretch

Pigeon Sweep

Frog Stretch

PVC Circle

Rig Calf Stretch

Foam Roller/ Barbell Shoulder Stretch

Back Squat (1 – 1 – 1 – 1 – 1…)

Maintaining proper form and technique, Athlete will complete 1 rep slowly increasing the load in order to determine their one rep maximum Back Squat

Metcon (AMRAP – Rounds and Reps)

9 Minute AMRAP

1 Bar Muscle Ups/ 3 Jumping Muscle Ups

6 Back Squats 95/65

Back Squats from the floor
Rx+

3Bar Muscle Ups/ 6 Jumping Muscle Ups

Back Squat 135/95

CASH OUT

Sit-Ups (Time)

50 Ab Mat Sit-Ups
Rx+ GHD Sit-Ups

Thursday 6.21.18

Announcements

THREE DANES WELLNESS EVENT! SATURDAY JUNE 23rd 10:30am
Join us for a few hours of wellness and FREE 15 minute mini sessions from our health and wellness practitioners. The people who will be attending and donating their time and services include chiropractor, Naturopathic Doctor, Reiki Masters, Massage Therapist, and Yoga Instructor. Sign up now for your time slot with as many practitioners as you like! We will also have Mombucha as well as JBN here doing tastings and handing out free samples of their product.

Three Danes CrossFit – CrossFit


Having fun playing the Crazy Pizza Delivery Guy game!

WOD

5 RFT

100M Row

50 Double Unders

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

30 Seconds Jumping Air Squat

Mobility

PVC Circle

PVC Overhead Squat

Squat stretch

Wall Lat Stretch

Wall Stickups

Pigeon Sweep

Frog Stretch

Split Jerk

Athlete has 10 minutes to find their 1 Rep Max Split Jerk

Skill Work

Medicine Ball Squat Clean

Full Extension

Although the weight of the ball is much lighter than athletes are accustomed to, we still want to emphasize full extension on each repetition. We can think of the hip opening all the way as a requirement for the rep to count. And while the weight is light early on, the combination of fatigue from the bike and cumulative squatting is going to require more power from the hips as time ticks by.

Laces Out

One of the most common faults seen in the medicine ball clean is athletes curling the ball up to the front rack with the arms. The habits exhibited and/or created here will carry over to cleans with the barbell, so we want to think about rotating the hands around the ball instead, just as the elbows rotate around the bar in a clean. Athletes can focus on keeping the laces out when practicing this in the pull under section and during the full squat cleans.

Movement Prep

3 Deadlifts

3 Deadlift-Shrugs

3 Front Squats

3 Pull Unders

3 Medicine Ball Squat Cleans

Metcon (AMRAP – Reps)

Tabata Med Ball Squat Clean 20/14
Complete 8 rounds of Med Ball Squat where each round consists of:

20 Seconds Work

10 Seconds Rest

Metcon (Time)

5 RFT

100M Row

50 Double Unders

Wednesday 6.20.18

Announcements

THREE DANES WELLNESS EVENT! SATURDAY JUNE 23rd 10:30am
Join us for a few hours of wellness and FREE 15 minute mini sessions from our health and wellness practitioners. The people who will be attending and donating their time and services include chiropractor, Naturopathic Doctor, Reiki Masters, Massage Therapist, and Yoga Instructor. Sign up now for your time slot with as many practitioners as you like! We will also have Mombucha as well as JBN here doing tastings and handing out free samples of their product.

Three Danes CrossFit – CrossFit


WOD

21 Minute AMRAP

7 Chest To Bar Pull-Ups

14 Dumbbell Squat Cleans 35/20

28 Double Unders

Warm-up

Tic Tac Toe Sprint 5/2.5

Each athlete plays two games with the loser doing burpees for the duration of the next game being played.

then complete 2 rounds of the following

10 Mountain Climbers

10 Push Up to Downward Dog

10 Backward Lunges

10 Hollow Rock Crunch

10 Superman

Mobility

Complete 1-2 minutes of each of the following:

Warrior Squat

Couch Stretch

Front Rack Stretch

Pigeon Sweep

Partner assisted Pull Up Bar Hang (Shoulder Stretch)

Skill Work

SQUAT THERAPY

Athlete to perform 3 sets of 10 Squats facing the wall standing approximately 6 inches away from the wall (if possible) Complete squats with arms extended out to the sides staying parallel to the ground. After each set, move a little closer to the wall if possible. For increased difficulty extend arms straight up in the air pointing towards the ceiling.

Metcon (AMRAP – Rounds and Reps)

21 Minute AMRAP

7 Chest To Bar Pull-Ups

14 Dumbbell Squat Cleans 35/20

28 Double Unders

Tuesday 6.19.18

Announcements

THREE DANES WELLNESS EVENT! SATURDAY JUNE 23rd 10:30am
Join us for a few hours of wellness and FREE 15 minute mini sessions from our health and wellness practitioners. The people who will be attending and donating their time and services include chiropractor, Naturopathic Doctor, Reiki Masters, Massage Therapist, and Yoga Instructor. Sign up now for your time slot with as many practitioners as you like! We will also have Mombucha as well as JBN here doing tastings and handing out free samples of their product.

Three Danes CrossFit – CrossFit


WOD

3 RFT

200M Row

10 Burpee Box Jump Over

200M Run

15 Cal Bike

10 GHD Sit-Ups

15 Cal Ski- Erg

Rx+ 4 Rounds

Warm-up

3 rounds – 1 Minute per round

Crazy Pizza Guy Game – Round lasts 1 Minute or until only one athlete remains. When out for the round, Athlete spends remaining time in that round completing penalties.

1st round – Squats

2nd round – Sit-Ups

3rd Round – Burpees

Starting with any equipment, complete the following:

1 Min Bike

20 Walking lunges

1 Min Row

20 Mountain Climbers

1 Min Ski

20 Push-Ups

Mobility

Complete 1-2 Minutes of each of the following:

Squat Stretch

Couch Stretch

Front Rack Stretch

High Knee Pull

Cradle Stretch

PVC Circle

Wrist Stretch

Gymnastics

Skin the Cat

The Skin the Cat is a fundamental movement to develop shoulder strength at full range of motion. By hanging using the rings and rotating the entire body through, this movement takes your through from full shoulder flexion to extension – where you can then hang out for a stretch.

Starting with the rings at shoulder height athlete will move execute Skin The Cat skill in;

-tuck position

-one leg tuck position, one leg extended

– both legs extended

When this can be accomplished with control forward and backward then the rings can then be moved up to a higher position.

Metcon (Time)

3 RFT

200M Row

10 Burped Box Jump Over

200M Run

15 Cal Bike

10 GHD Sit-Ups

15 Cal Ski- Erg
Rx+ 4 Rounds

Monday 6.18.18

Announcements

THREE DANES WELLNESS EVENT! SATURDAY JUNE 23rd 10:30am
Join us for a few hours of wellness and FREE 15 minute mini sessions from our health and wellness practitioners. The people who will be attending and donating their time and services include chiropractor, Naturopathic Doctor, Reiki Masters, Massage Therapist, and Yoga Instructor. Sign up now for your time slot with as many practitioners as you like! We will also have Mombucha as well as JBN here doing tastings and handing out free samples of their product.

Three Danes CrossFit – CrossFit


WOD

WEIGHTLIFTING – FRONT SQUAT

2 – 2 – 2 – 2 – 2…

Slowly build weight so as to reach maximum load at which athlete can complete 2 reps utilizing correct form and technique. Complete as many sets as need to accomplish this goal, and make sure to rest 1-2 minutes between sets.

Warm-up

50 Single Unders

then:

once across box for:

butt kicks

high knees

burpee broad jump

then complete TWO ROUNDS of the following:

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

Mobility

Complete 1-2 minutes of each of the following:

Squat Stretch

PVC Circles

Wrist Stretch

Couch Stretch

Pigeon Sweep

Front Rack Stretch

Skill Work

Double Unders

If Double Unders is already an achieved skill, then athlete should spend this time attempting to set a PR for most unbroken DU’s

Skill Work

Rope Climb

Front Squat (2, 2, 2, 2, 2…)

Slowly build weight so as to reach maximum load at which athlete can complete 2 reps utilizing correct form and technique. Complete as many sets as need to accomplish this goal, and make sure to rest 1-2 minutes between sets.

Sunday 6.17.18

Announcements

THREE DANES WELLNESS EVENT! SATURDAY JUNE 23rd 10:30am
Join us for a few hours of wellness and FREE 15 minute mini sessions from our health and wellness practitioners. The people who will be attending and donating their time and services include chiropractor, Naturopathic Doctor, Reiki Masters, Massage Therapist, and Yoga Instructor. Sign up now for your time slot with as many practitioners as you like! We will also have Mombucha as well as JBN here doing tastings and handing out free samples of their product.

Three Danes CrossFit – CrossFit


Sometimes life gets us all tangled up…Good thing there’s always a Big Dog to lend a hand…or in this case a paw!

WOD

Ascending Ladder

1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps

Knee To Elbow

Hang Power Clean 95/65

*After each round complete 10 Double Under (accumulating 100 total DU’s when finished)

Rx+ 135/95

Warm-up

Bikes and Ski-Ergs

Complete FOUR rounds of the following using either the Bike or the Ski-Erg every time it says “10 Cals”

10 Cals

5 Squats

5 Push Ups

5 Mountain Climbers

5 Sit Ups

Mobility

Complete 1-2 Minutes of each of the following:

Couch Stretch

Front Rack Stretch

High Knee Pull

Cradle Stretch

Wrist Stretch

Strict Press

Athlete has 15 Minutes to build to their One Rep Max Strict Press.
Make sure to complete an adequate number of Warm Up Reps, and also to take 2 minutes rest between sets to allow for adequate recovery.

Metcon (Time)

Ascending Ladder

1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps

Knee To Elbow

Hang Power Clean 95/65

*After each round complete 10 Double Under (accumulating 100 total DU’s when finished)

Rx+ 135/95

Saturday 6.16.18

Announcements

THREE DANES WELLNESS EVENT! SATURDAY JUNE 23rd 10:30am
Join us for a few hours of wellness and FREE 15 minute mini sessions from our health and wellness practitioners. The people who will be attending and donating their time and services include chiropractor, Naturopathic Doctor, Reiki Masters, Massage Therapist, and Yoga Instructor. Sign up now for your time slot with as many practitioners as you like! We will also have Mombucha as well as JBN here doing tastings and handing out free samples of their product.

Three Danes CrossFit – CrossFit


WOD

5 MIN AMRAP

5 SHOULDER TO OVERHEAD 95/65

WALL SPRINT (out back of box across lot to concrete wall and back)

Rx+115/75

Warm-up

BACK LOT WARM UP – back and forth for each of the following:

Easy Jog

Walking Front Lunge

Medium Jog

Butt Kicks

Fast Jog

High Knee Pull

then:

SIX – 10 Second Hollow Rock Hold

15 Prone PVC Raises

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

Hold each of the following for 1 Minute:

Samson Stretch

Spiderman Stretch

Pigeon Sweep

PVC Circle

Skill Work

MUSCLE UP DRILLS

Metcon (AMRAP – Rounds and Reps)

5 MIN AMRAP

5 SHOULDER TO OVERHEAD 95/65

WALL SPRINT (out back of box across lot to concrete wall and back)

Rx+115/75
Each round is equal to 9 reps. The shuttle run is equal to 4 reps with halfway across lot equal to one rep.

Friday 6.15.18

Announcements

THREE DANES WELLNESS EVENT! SATURDAY JUNE 23rd 10:30am
Join us for a few hours of wellness and FREE 15 minute mini sessions from our health and wellness practitioners. The people who will be attending and donating their time and services include chiropractor, Naturopathic Doctor, Reiki Masters, Massage Therapist, and Yoga Instructor. Sign up now for your time slot with as many practitioners as you like! We will also have Mombucha as well as JBN here doing tastings and handing out free samples of their product.

Three Danes CrossFit – CrossFit


5:30am class starting the day off right!

WOD

Complete 100 Burpees for time

*EMOM Athlete to stop and complete 10 GHD Hip Extensions, then resume performing Burpees until a total of 100 Burpees is reached

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

30 Seconds Jumping Air Squat

then complete:

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

with empty barbell

Mobility

Squat Stretch

Frog Stretch

Banded Shoulder Distraction (one arm)

Foam Roller/Barbell Shoulder Stretch

High Knee Pull

Cradle Stretch

Weightlifting

Snatch Balance (3 -3 -3 -3 -3)

Athlete to complete lifts @ 50% of 1 Rep Max

Start standing with the barbell behind your neck with a snatch-width grip and your feet in the pulling position. Bend the knees smoothly, maintaining balance and an upright torso, then push with the legs against the floor to create some upward momentum on the bar. Pick up your feet and replace them flat on the floor in your squat stance as you push aggressively against the bar to move yourself down into an overhead squat position. Lock your elbows and secure the bar in the overhead position in as low of a squat as you can without being rock-bottom—absorb the downward force of the bar by continuing to sit the rest of the way into the squat smoothly. Making sure the bar is stable and secure overhead, stand again, keeping the bar overhead. The goal is to elevate the barbell as little as possible from its starting point on the shoulders and to move the body down under it as quickly as possible.

Drop Snatch (3 -3 -3 -3 -3)

Athlete to complete lifts @ 50% of 1 Rep Max

Start with the bar behind your neck, your hands in your snatch grip and your feet in the pulling position. With no preceding movements (e.g. a dip and drive of the legs), pick up your feet punch the arms against the bar to drive yourself down into the bottom of an overhead squat, landing with flat feet in your squat stance. Attempt to lock your elbows at the same time your feet hit the floor to encourage better speed. The goal is to elevate the bar as little as possible, to move your body down as fast as possible, and to receive the bar overhead in as low of a squat as possible, but not rock-bottom—absorb the downward force of the bar by continuing to sit the rest of the way into the squat smoothly. Ensure the bar is locked securely overhead, and return to standing with the bar still in the overhead position.

Metcon (Time)

Complete 100 Burpees for time

*EMOM Athlete to stop and complete 10 GHD Hip Extensions, then resume performing Burpees until a total of 100 Burpees is reached

Thursday 6.14.18

Announcements

THREE DANES WELLNESS EVENT! SATURDAY JUNE 23rd 10:30am
Join us for a few hours of wellness and FREE 15 minute mini sessions from our health and wellness practitioners. The people who will be attending and donating their time and services include chiropractor, Naturopathic Doctor, Reiki Masters, Massage Therapist, and Yoga Instructor. Sign up now for your time slot with as many practitioners as you like! We will also have Mombucha as well as JBN here doing tastings and handing out free samples of their product.

Three Danes CrossFit – CrossFit


WOD

5 RFT

400M Run

12 Ring Dips

24 Kettlebell Swings 53/35

Warm-up

Line Drills

Quad Stretch

Knee to Chest

Soldier Kicks

Side Lunge

Cradle Stretch

Walking Samson

Walking Spidermans

Walkouts

Toe Walk

Heel Walk

Bear Crawl

Crab Walk

Duck Walk

Inch Worm

3 Air Squats + Broad Jump

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Mobility

Athlete to complete 1-2 minutes of each of the following:

Squat Stretch

PVC Circles

Pigeon Sweep

Wall Lat Stretch

Partner Assisted Dead Hang Shoulder Push

Cradle Stretch

Hang Power Clean (9 – 9 – 9 – 9)

Complete 4 Sets of 9 Repetitions @ 50% of athlete’s 1 Rep Max

Metcon (Time)

5 RFT

400M Run

12 Ring Dips

24 Kettlebell Swings 53/35

Wednesday 6.13.18

Announcements

THREE DANES WELLNESS EVENT! SATURDAY JUNE 23rd 10:30am
Join us for a few hours of wellness and FREE 15 minute mini sessions from our health and wellness practitioners. The people who will be attending and donating their time and services include chiropractor, Naturopathic Doctor, Reiki Masters, Massage Therapist, and Yoga Instructor. Sign up now for your time slot with as many practitioners as you like! We will also have Mombucha as well as JBN here doing tastings and handing out free samples of their product.

Three Danes CrossFit – CrossFit


One way or another, we all like to “Come play with the Big Dogs”

WOD

Lurong Living Summertime Complex Benchmark Re-Test

8 Minute AMRAP

5 Deadlifts

4 Hang Power Cleans

3 Front Squats

2 Shoulder to Overhead

1 Ground to Overhead

Warm-up

1 Minute

Easy Shuttle Run

Active Spidermans

:45 Seconds

Medium Shuttle Run

Active Samson

:30 Seconds

Faster Shuttle Run

Push-up to Down Dog

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

complete with empty barbell

Mobility

Wall Chest Stretch 30 Seconds each arm

Wall Lat Stretch – 30 seconds

Wrist Stretch – 30 seconds each direction

Front Rack Stretch – 1 min

Lurong Living Summertime Complex Test Benchmark (AMRAP – Reps)

8 Minute AMRAP

5 Deadlifts

4 Hang Power Cleans

3 Front Squats

2 Shoulder to Overhead

1 Ground to Overhead

weights based upon age group and level chosen

Rx+ (level 3)

Age 18-39, weights 185/125

Age 40-49, weights 135/85

Age 50+. weights 115/65

Rx (level 2)

Age 18-39, weights 135/85

Age 40-49, weights 115/65

Age 50+. weights 95/55

Level 1

Age 18-39, weights 65/35

Age 40-49, weights =45/35

Age 50+. weights 45/35

Iron Mountain Hill Run (Time)

For Time

Run out the back of the box, down the hill towards Rt 46, touch the stop sign, back up the hill and into the back of the box.

Tuesday 6.12.18

Announcements

THREE DANES WELLNESS EVENT! SATURDAY JUNE 23rd 10:30am
Join us for a few hours of wellness and FREE 15 minute mini sessions from our health and wellness practitioners. The people who will be attending and donating their time and services include chiropractor, Naturopathic Doctor, Reiki Masters, Massage Therapist, and Yoga Instructor. Sign up now for your time slot with as many practitioners as you like! We will also have Mombucha as well as JBN here doing tastings and handing out free samples of their product.

Three Danes CrossFit – CrossFit


“Better Together” Mother/ Son Duo Denise and Eric WOD together at Three Danes – More Info on them coming up under Member Highlight on the TD web site!

WOD

5 X 500M Row

Complete five heats of a 500M Row

rest one minute between heats

Warm-up

1 Minute Single Unders

then complete three rounds of the following:

10 Front Lunges

5 Air Squats

5 Push-Ups

10 Sit-Ups

Then Complete the following with an empty barbell:

5 Stiff Leg Deadlift

5 Good Mornings

5 Back Squats

Mobility

Complete the following allowing 1-2 Minutes per stretch per side/leg/arm

Samson Stretch

Spiderman Stretch

Pigeon Sweep

Couch Stretch

PVC Circle

Weightlifting

Deadlift (1 – 1 – 1 – 1 – 1)

Athlete should complete 10-12 reps at lighter “warm-up” weight before starting to add weight and building to a one rep max. Rest 1-2 minutes between sets to allow for recovery.

Metcon (Time)

5 X 500M Row

Complete 5 heats of a 500M row, resting 1 minute between heats. Athlete is to keep track of their own rest period and score is total elapsed time (including rest) when last 500M heat is completed

CASH OUT

Partner Cash Out

35 Reps Dead Bug Med Ball Throw 20/14

Sunday 6.10.18

Announcements

THREE DANES WELLNESS EVENT! SATURDAY JUNE 23rd 10:30am
Join us for a few hours of wellness and FREE 15 minute mini sessions from our health and wellness practitioners. The people who will be attending and donating their time and services include chiropractor, Naturopathic Doctor, Reiki Masters, Massage Therapist, and Yoga Instructor. Sign up now for your time slot with as many practitioners as you like! We will also have Mombucha as well as JBN here doing tastings and handing out free samples of their product.

Three Danes CrossFit – CrossFit


WOD

25 Min AMRAP

8 Bench 135/95

1 Rope Climb

Rx Plus 155/105

Warm-up

200M Run

5 Slam Ball 50/30

5 Push Up

200M Run

5 Burpee Pull-Up

5 V – Ups

200M Run

10 Jumping Front Lunge

10 Sit Ups

200M Run

then complete the following:

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press

5 Stiff-Legged Deadlifts

5 Front Squats

with empty barbell

Mobility

Warrior Squat – 1 Minute per side

Pigeon Sweep – 1 Minute per leg

Wall Lat Stretch – 1 Minute

Wall Pec Stretch – 1 Minute per Arm

Pvc Circle – 1 Minute

Wall Stick-Up – 10 Reps

Metcon (AMRAP – Rounds and Reps)

25 Min AMRAP

8 Bench 135/95

1 Rope Climb

Rx Plus 155/105

CASH OUT

3×6 Straight Leg Deadlifts 135/95

Saturday 6.9.18

Announcements

THREE DANES WELLNESS EVENT! SATURDAY JUNE 23rd 10:30am
Join us for a few hours of wellness and FREE 15 minute mini sessions from our health and wellness practitioners. The people who will be attending and donating their time and services include chiropractor, Naturopathic Doctor, Reiki Masters, Massage Therapist, and Yoga Instructor. Sign up now for your time slot with as many practitioners as you like! We will also have Mombucha as well as JBN here doing tastings and handing out free samples of their product.

Three Danes CrossFit – CrossFit


The way you always find my Mombucha bottle…EMPTY! 4 NEW FLAVORS – Craft Micro-Brewed and crazy good for you!

WOD

Wod

40 Burpees

40 T2B

3 Min Rest

40 GHD Hip Ext.

40 Box Jumps 24/20

Score is total time to complete all reps of each exercise INCLUDING the 3 min rest.

Warm-up

200M Row

Samson Stretch – 1 Minute

200M Row

Spiderman Stretch – 1 Minute

200M Row

Frog Stretch – 1 Minute

then complete the following:

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

PVC Circle – 1 Minute

Front Rack Stretch – 1 Minute

Foam Roll; Quads and Glutes – 2 Minutes

Squat Stretch – 1 Minute

Quad Stretch – 1 Minute

Knee to Chest – 1 Minute

Metcon (Time)

Wod

40 Burpees

40 T2B

3 Min Rest

40 GHD Hip Ext.

40 Box Jumps 24/20
Score is total time to complete all reps of each exercise INCLUDING the 3 min rest.

CASH OUT

Barbell Curl

2 Sets of 30 reps