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 10.27.18

Three Danes CrossFit – CrossFit


WOD

7 MIN AMRAP

25 Double Unders./ 50 Single Unders

15 Power Cleans 95#/ 65#

Rx+ 135#/ 95#

Warm-up

50 Single Unders

30 seconds Bike – Legs Only

30 seconds Front Lunge

30 seconds Bike – Arms Only

30 seconds Push-Up to Downward Dog

30 seconds Bike

30 seconds Samson Stretch

then 2 Rounds:

5 Pull-Ups

10 Hanging Knee Raises

then with an empty barbell:

2 Rounds

10 Deadlift

10 Hang Power Clean

5 Front Squat with 3 second pause at the bottom

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

Front Rack Stretch

Chin Up Negatives – 5 second descent

Lat Stretch on Wall

Cross Body Arm Stretch

Shoulder Rotating T Square

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Band Pull Apart, palms up

Banded Arm Circles

Gymnastics

Skin the Cat progression

WOD

Metcon (Time)

7 MIN AMRAP

25 Double Unders./ 50 Single Unders

15 Power Cleans 95#/ 65#

Rx+ 135#/ 95#

CASH OUT

Dynamic Plank

Hold plank position with forearms on a medicine ball. Shift forearms side to side on medicine ball while maintaining proper plank hold. Accumulate 3 minutes total plank time.

(5)

Friday 10.26.18

Three Danes CrossFit – CrossFit


WOD

4 RFT

5 Bar Muscle Ups

10 Ring Rows

15 HSPU’s

20 Air Squats

Warm-up

2 rounds of the following; 30 seconds per exercise,

start at any station and rotate through stations

Ski

Air Squat

Push Ups

Snap to Hollow

Superman

Sit-Ups

(6)

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

Wall Stick-up on the floor

High Knee Pull

Knee Circles – Left, Right, Back and Forth

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

PVC Circle

Rig Calf Stretch

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

(12)

WOD

Metcon (Time)

4 RFT

5 Bar Muscle Ups

10 Ring Rows

15 HSPU’s

20 Air Squats

CASH OUT

Complex

Banded Hollow Rock Complex

Wrap band around toes, hold other end in hands and move into hollow rock position. Hold for 5 seconds, rock 5 times, complete 5 leg lifts keeping arms in extended position. Repeat for 4 rounds adding 5 reps to leg lifts each round.

Round one – 5 sec hold, 5 rocks, 5 leg lifts

Round two – 5 sec hold, 5 rocks, 10 leg lifts

Round three – 5 sec hold, 5 rocks, 15 leg lifts

Round four – 5 sec hold, 5 rocks, 20 leg lifts

(5)

Thursday 10.25.18

Three Danes CrossFit – CrossFit


WOD

FIGHT GONE BAD

Three rounds of:

Wall Ball 20#/ 14#

Sumo Dead Lift High Pull 75#/ 55#

Box Jump 24″/ 20″

Push Press 75#/ 55#

Max Cal Row

1 minute at each station, 1 minute rest after each round. Score is combined total of reps and calories accumulated for all exercises for all 3 rounds

Warm-up

:30 Seconds

Slow Row

Air Squats

Medium Row

Push-up to Down Dog

Fast Row

Active Spidermans

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

(10)

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

Childs Pose on box

Pigeon Pose on box

High Knee Pull

Band Pull Aparts

Banded Arm Circles

(6)

WOD Rehearsal

Wall Balls

5 Front Squat

5 Push Press

5 Thrusters

5 Wall Balls

Sumo Deadlift High Pull

3 Sumo Deadlifts

3 Sumo Deadlift + Shrug

3 Sumo Deadlift High Pulls (Slow)

3 Sumo Deadlift High Pulls (Fast)

Box Jumps

4 Small Jumps (floor)

4 Tall Jumps (floor)

4 Step-up / Step-down

4 Jump-up / Step-down

Push Press

5 Strict Press

5 Dip and Drive

5 Push Press

WOD

Fight Gone Bad (3 Rounds for reps)

Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20″ (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
1 minute at each station, 1 minute rest after each round. Score is combined total of reps and calories accumulated for all exercises for all 3 rounds

Wednesday 10.24.18

Three Danes CrossFit – CrossFit


WOD

4 RFT

20 Kettlebell Swings 53#/ 35#

15 Burpee Pull Up

10 Power Snatch 95#/ 65#

Warm-up

1 Min Jump Rope

2 Rounds

10 Hollow Rock

10 Superman

10 Hip Bridge

10 Push Ups

10 Sit Ups

then:

using an empty barbell

3 rounds

3 Clean Pull

3 Clean Hi-Pull

3 Full Clean

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)

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Samson Stretch

Cobra Pose

Child Pose

Cross Body Arm Stretch

Drills

Tall Snatch Drill (Complete 4 x 5 reps @ 45#/ 35#)

Athlete holds the barbell at the high hang position. Athlete then raises up onto their toes, recreating the position that their body is in at the very end of their jump/ third pull. From there the athlete pulls their body down and around bar landing into their receiving position.

WOD

Metcon (Time)

4 RFT

20 Kettlebell Swings 53#/ 35#

15 Burpee Pull Up

10 Power Snatch 95#/ 65#

Tuesday 10.23.18

Three Danes CrossFit – CrossFit


WOD

ATHLETE CHOICE

5k Row for time

or

10k Bike for time

Warm-up

3 rounds

100m Row

10 Air Squats

10 Push Ups

10 Sit 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:

Quad Stretch (Butt Kick Leg Pull)

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Chest Stretch (pec) on wall

Wall Splits

Squat Stretch – feet on wall

Hip Bridge

Samson Stretch

Spiderman Stretch

Hollow Rock

Superman

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

Back Squat (1 x 6 @ 40%, 3 x 6 @60% 1RM)

WOD

Athlete is to choose either 5k Row, or 10k Bike for todays WOD

5k Row (Time)

Max Effort 5k Row

10k Bike (Time) (Time)

Max effort 10k Bike

Monday 10.22.18

Three Danes CrossFit – CrossFit


WOD

21 – 15 – 9

Cal Bike

Ring Dip

Hang Power Clean 75#/ 55#

Pull-Ups

Thrusters 75#/ 55#

Rx+ 95#/ 65#

Warm-up

1 Minute Easy Bike

1 Minute Active Samson Stretch – 30 sec/ leg

45 Seconds Medium Bike

45 Seconds Active Spiderman

30 Seconds Fast Bike

30 Seconds Jumping Air Squat

then:

2 rounds

10 Band Pull Apart – palms up

10 Push – Ups

10 Banded Overhead 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

Quad Stretch (Butt Kick Leg Pull)

Couch Stretch

Front Rack Stretch

Knee Circles – Left, Right, Back and Forth

Wrist Stretch

Chin Up Negatives – 5 second descent

Lat Stretch on Wall

Hollow Rock

Superman

WOD

Metcon (Time)

21 – 15 – 9

Cal Bike

Ring Dip

Hang Power Clean 75#/ 55#

Pull-Ups

Thrusters 75#/ 55#
Rx+ 95#/ 65#

Sunday 10.21.18

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 10.20.18

Three Danes CrossFit – CrossFit


WOD

TABATA BURPEE

rest 4 minutes

TABATA OVERHEAD SQUAT 45#/ 35#

Warm-up

1 min ski/ bike/ row

1 min samson stretch

1 min ski/ bike/ row

1 min hip bridge

1 min ski/ bike/ row

1 min lunges

then:

10 Banded Arm Circles

10 Banded Overhead Squats

10 PVC Thrusters

Mobility

Quad Stretch (Butt Kick Leg Pull)

Wall Stick-up on the floor

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

Push Press (1 x 6 @ 40%, 3 x 6 @ 60% 1 RM)

WOD

TABATA BURPEE (AMRAP – Reps)

8 ROUNDS

20 seconds max burpees

10 seconds rest
Score is total reps accumulated over all 8 rounds.

TABATA OVERHEAD SQUAT (AMRAP – Reps)

8 ROUNDS

20 seconds max rep overhead squat

10 seconds rest
Score is total reps accumulated over all 8 rounds.

Friday 10.19.18

Three Danes CrossFit – CrossFit


WOD

FOR TIME

3 – 500m Row

rest 2 minutes between rounds

Score recorded is the SLOWEST time of all 3 rounds

Warm-up

1 min Easy Bike

1 min Samson Stretch

1 min Medium Bike

1 min Side Lunge

30 seconds Faster Bike

30 seconds Push-up to Down Dog

then:

Modified Barbell Warmup

10 Good Mornings

10 Back Squats

10 Elbow Rotations

10 Snatch Grip Push Press

10 Overhead Squats

10 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:

Squat Stretch

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Frog Stretch

Hip Bridge

Warrior Squat

Rig Calf Stretch

Foam Roller/ Barbell Shoulder Stretch

Hollow Rock

Superman

Banded Squat Walk – forward

Banded Squat Walk – sideways left, sideways right

Weightlifting

Deadlift (1 x 6 @ 40% 1 RM, 3 x 6 @ 60% 1 RM)

WOD

Metcon (Time)

FOR TIME

3 – 500m Row

rest 2 minutes between rounds
Score recorded is the SLOWEST time of all 3 rounds

Thursday 10.18.18

Three Danes CrossFit – CrossFit


WOD

5 MIN AMRAP

6 Kettlebell Step-Up 53#/35#

25 Double Unders/ 75 Single Unders

10 GHD Sit-Ups

rest 3 minutes

5 MIN EMOM

5 Pull Ups

10 Push Ups

15 Squats

rest 3 minutes

5 MIN AMRAP

10 Kettlebell Swings 53#/ 35#

10 Front Lunges (with Kettlebell) 53#/35#

2 Suitcase Carry with Kettlebell (back and forth twice across gym) 70#/ 53#

Warm-up

3 Rounds

20 Med Ball Toe Taps

15 Med Ball GTO

10 Med Ball Burpees

then:

Barbell Warmup

5 How are ya’s

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

Couch Stretch

Scorpion Stretch

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Chin Up Negatives – 5 second descent

Hip Bridge

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Hollow Rock

Superman

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

Hang Power Clean (1 x 6 @ 40%, 1 x 6 @ 60% 1 RM)

WOD

Metcon (AMRAP – Reps)

5 MIN AMRAP

6 Kettlebell Step-Up 53#/35#

25 Double Unders/ 75 Single Unders

10 GHD Sit-Ups

rest 3 minutes

5 MIN EMOM

5 Pull Ups

10 Push Ups

15 Squats

rest 3 minutes

5 MIN AMRAP

10 Kettlebell Swings 53#/ 35#

10 Front Lunges (with Kettlebell) 53#/35#

2 Suitcase Carry with Kettlebell (back and forth twice across gym) 70#/ 53#

Wednesday 10.17.18

Three Danes CrossFit – CrossFit


WOD

3 RFT

10 Burpees

3 Rope Climbs/ 5 Scaled

then complete one of the following each round until all 3 are accomplished. Members choice as to the order:

Cal Bike 50/35

Cal Ski 45/30

Cal Row 50/35

Warm-up

1 Min Ski

1 Min Samson Stretch

1 Min Bike

1 Min Spiderman Stretch

1 Min Ski

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

Lat Stretch on Wall

Hip Bridge

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Banded Good Morning

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

Push Press (1 x 6 @ 40%, 3 x 6 @ 60% of 1 RM)

WOD

Metcon (Time)

3 RFT

10 Burpees

3 Rope Climbs/ 5 Scaled

then complete one of the following each round until all 3 are accomplished. Members choice as to the order:

Cal Bike 50/35

Cal Ski 45/30

Cal Row 50/35

Tuesday 10.16.18

Three Danes CrossFit – CrossFit


WOD

15 MIN EMOM

2 Clean Pull

3 Power Clean

3 Front Squat

2 Push Jerk

Rx 115#/75

Rx+135#/ 95#

Warm-up

Line Drills – once across floor for each of the following:

High Knees

Butt Kickers

Front lunge

Quad Stretch (butt kick leg pull)

Knee to Chest

Soldier Kicks

Side Lunge

Cradle Stretch

Inch Worm

Toe Walk

Heel Walk

Bear Crawl

Crab Walk

Duck Walk

3 Air Squats + Broad Jump

Skip for Height

Skip for Distance

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:

Front Rack Stretch

Wall Stick-up on the floor

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Hip Bridge

Cross Body Arm Stretch

PVC Circle

Rig Calf Stretch

Banded Squat Walk – forward

Banded Squat Walk – sideways left, sideways right

Skill Work

ROPE CLIMB

Review the different foot wrap (J hook, S hook) techniques utilized for athletes to climb the rope. Review Scale down technique as needed. Each athlete is to work their way through the following progression as far as their skill/ strength/ ability allows:

5 Scale downs from the floor

3 Scale Downs with feet on 20″ box

3 J hook attempts sitting on a bench or box and attempting to stand once foot wrap is executed

3 S hook attempts sitting on a bench or box and attempting to stand once foot wrap is executed

3 Rope Climbs using whichever technique is preferred.

WOD

Metcon (AMRAP – Reps)

15 MIN EMOM

2 Clean Pull

3 Power Clean

3 Front Squat

2 Push Jerk

Rx 115#/75

Rx+135#/ 95#

Monday 10.15.18

Three Danes CrossFit – CrossFit


Willow naturally embraces yoga…

WOD

21- 15 – 9

1 Arm Dumbbell Snatch 50#/ 35#

Box Jump Over 24″/ 20″

Deadlift 225#/ 155#

then right into:

3 RFT

Cal Ski 15/10

Cal Bike 20/15

25 Double Unders/ 75 Single Unders

Warm-up

1 Min Bike

1 Min Samson Stretch

1 Min Ski

1 Min Spiderman Stretch

then:

Barbell Warmup

5 How are ya’s

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)

Couch Stretch

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Lat Stretch on Wall

Chest Stretch (pec) on wall

Frog Stretch

Hip Bridge

Cross Body Arm Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Rig Calf Stretch

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Weightlifting

Power Snatch (1 x 6 @ 40%, 3 x 6 @ 60% 1RM)

WOD

Metcon (Time)

21- 15 – 9

1 Arm Dumbbell Snatch 50#/ 35#

Box Jump Over 24″/ 20″

Deadlift 225#/ 155#

then right into:

3 RFT

Cal Ski 15/10

Cal Bike 20/15

25 Double Unders/ 75 Single Unders

Sunday 10.14.18

Three Danes CrossFit – CrossFit


WOD

FIVE – 3 Minute Rounds; 2 minute rest between rounds

Row 500m/ 350m

then

Max Rep Bench Press with remaining time each round 135#/ 95#

Warm-up

1 Min Jump Rope

then

3 rounds

5 Push Ups

10 Mountain Climbers

15 Sit-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

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Lat Stretch on Wall

Cross Body Arm Stretch

Hollow Rock

Superman

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Mobility Ball – Shoulder Back Traps Lats Pecs

WOD Rehearsal

Review rowing technique and bench press. Set up for bench press, get rower ready and complete:

2 rounds

100m Row

3 Bench Press

Metcon (AMRAP – Reps)

FIVE – 3 Minute Rounds; 2 minute rest between rounds

Row 500m/ 350m

then

Max Rep Bench Press with remaining time each round 135#/ 95#