GET YOUR WOD ON

Three Danes CrossFit – CrossFit

WOD

7 Rounds

Run 100m

7 Overhead Squats 75#/ 55#

Rx+ 115#/ 75#

Warm-up

4 Rounds

5 Pull Ups

10/7 Calorie Bike

5 Snatch Balance 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:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

Couch Stretch

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Pigeon Sweep

Frog Stretch

Cross Body Arm Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

PVC Circle

PVC Overhead Squats

Warrior Squat

Rig Calf Stretch

Weightlifting

Hang Snatch (2 – 2 – 2 – 2…)

Athlete has 10 minutes to find their 2RM Hang Snatch.

WOD

Metcon (Time)

7 Rounds

Run 100m

7 Overhead Squats 75#/ 55#

Rx+ 115#/ 75#

CASH OUT

CHOOSE ONE OF THE FOLLOWING:

5K Bike (Time)

5K Bike

2k Row (Time)

Max Effort 2k Row

Three Danes CrossFit – CrossFit

OPEN GYM

Three Danes CrossFit now offers open gym on Sundays! 8am – 11am

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!

Three Danes CrossFit – CrossFit

CONGRATULATIONS!!!

WOD

Partner WOD – “I GO, YOU GO”

Score is total combined reps accumulated between both partners.

Warm-up

3 Rounds

10 Cal Bike – stand up

10 Kettlebell Swings – American

10 Hip Bridge

10 Superman

10 Step 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

Wall Stick-up

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Chin Up Negatives – 5 second descent

Lat Stretch on Wall

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Warrior Squat

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Mobility Ball

Weightlifting

Overhead Squat (3 – 3 – 3 – 3 – 3 @ 70% of 1 RM)

WOD

Metcon (AMRAP – Reps)

Partner WOD – “I GO, YOU GO”

20 MIN AMRAP

PARTNER A Runs 400m while

PARTNER B does an AMRAP of:

3 Deadlift 225#/155#

6 Toes To Bar

9 Burpees

Score is total combined reps accumulated between both partners.

Three Danes CrossFit – CrossFit

WOD

FOR TIME

18 Minute Cap

Warm-up

2 Rounds

Once across floor for each of the following:

Banded Squat Walk – forward, sideways right, sideways left

10 Empty Bar Thrusters

500m 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

Plank Knee Bend on Box

High Knee Pull

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Samson Stretch

Spiderman Stretch

Cobra Pose

Child PoseCross Body Arm Stretch

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Mobility Ball

Weightlifting

Back Squat (5 – 4 – 3 – 2 – 1….)

Gradually increase weight through your warm up sets working towards finding 1RM Back Squat.

WOD

Metcon (Time)

FOR TIME

2k Row

50 Alternating Pistols

30 Hang Cleans 135#/ 95#

18 Minute Cap

Three Danes CrossFit – CrossFit

WOD

FOR TIME

Score is total time needed for all 5 rounds to complete distance.

Warm-up

3 Rounds

10 Wallballs 14#/ 10#

5 Strict Pull Ups

10 Calorie 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

Quad Stretch (Butt Kick Leg Pull)

Front Rack Stretch

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Wrist Stretch

Chin Up Negatives – 5 second descent

Lat Stretch on Wall

Chest Stretch (pec) on wall

Squat Stretch – feet on wall

Hip Bridge

PVC Circle

PVC Overhead Squats

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Banded Squat Walk – forward

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Mobility Ball

Weightlifting

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

Push Press (2 – 2 – 2 – 2 – 2; build weight over sets)

WOD

Metcon (Time)

FOR TIME

Every 3:00 for 15:00

1000/800m  Bike
Score is total time needed for all 5 rounds to complete distance.

Three Danes CrossFit – CrossFit

WOD

3 RFT

15 DB Squat Cleans 35#’s/ 20#’s

15 Pull-Ups

Rx+

50#’s/ 35#’s

Chest to Bar

Warm-up

2 Rounds

200m Run

15 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

Couch Stretch

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wall Splits

Squat Stretch – feet on wall

Hip Bridge

Warrior Squat

Rig Calf Stretch

Weightlifting

Power Snatch (5 – 5 – 5 – 5)

4 x 5 Power Snatch. Look at performance history and go heavier than before if possible.

WOD

Metcon (Time)

3 RFT

15 DB Squat Cleans 35#’s/ 20#’s

15 Pull-Ups
Rx+

50#’s/ 35#’s

Chest to Bar

CASH OUT

Bench Press (10 – 10 – 10+)

Complete 2 unbroken sets of 10 reps each. Complete a third set of maximum reps.Try to challenge yourself with the weight but still complete each set unbroken.

Three Danes CrossFit – CrossFit

WOD

Power Snatch

3 reps at 50 and 60% of 1 RM

3 sets of 2 reps @ 65% of 1 RM

Box Jumps

4 sets of 6 reps

Warm-up

1 Minute bike, Ski, or Row

then:

2 Rounds

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)

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Samson Stretch

Spiderman Stretch

Cobra Pose

Child Pose

Cross Body Arm Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

PVC Circle

PVC Overhead Squats

Rig Calf Stretch

Weightlifting

Power Snatch (3 – 3 – 2 – 2 – 2)

3 reps at 50 and 60% of 1 RM

3 sets of 2 reps @ 65% of 1 RM

Clean Pull (3 – 3 – 3 – 2 – 2 – 2)

3 reps @ 80% of 1 RM

2 sets of 3 reps @ 95% of 1 RM

3 sets of 2 reps @ 105% of 1 RM

Box Jumps (6 – 6 – 6 – 6)

CASH OUT

Metcon (Time)

For Time

30 Power Clean 95#/65#

Three Danes CrossFit – CrossFit

WOD

May 13th marks what would have been Lorenzo’s 4th birthday and his absence is one we still feel every day. So in true CrossFit fashion we celebrate the loss of a loved one through pushing and exerting ourselves even more than normal. We have done the following Three Danes Benchmark WOD known as “The Lorenzo” once before and moving forward we will continue to remember Lorenzo and “celebrate” his time with us and his memory by doing this WOD only once every year on his birthday.

100 Double Unders

90 Sit-Ups

80 Meters Burpee Broad Jumps (5x across floor)

70 Kettlebell Swings (Russian) 53/35

60 Meters Bear Crawl (4x across floor)

50 Calorie Row

40 Push Press 75/55

30 Hang Power Clean 75/55

20 Thrusters 75/55

10 Wall Walks

20 Thrusters 75/55

30 Hang Power Clean 75/55

40 Push Press 75/55

50 Calorie Row

60 Meters Bear Crawl (4x across floor)

70 Kettlebell Swings (Russian) 53/35

80 Meters Burpee Broad Jumps (5x across floor)

90 Sit-Ups

100 Double Unders

Warm-up

2 Rounds

10 PVC Thrusters

10 Push-Ups

10 Mountain Climbers

10 Front Lunges

Mobility

PVC Circle – 30 seconds

Wall Stick Ups – 30 Seconds

Pigeon Sweep – 30 Seconds per leg

Samson Stretch – 30 Seconds per leg

Spiderman Stretch – 30 Seconds per leg

WOD

The LORENZO (AMRAP – Reps)

40 Minute Time Cap

100 Double Unders

90 Sit-Ups

80 Meters Burpee Broad Jumps (5x across floor)

70 Kettlebell Swings (Russian) 53/35

60 Meters Bear Crawl (4x across floor)

50 Calorie Row

40 Push Press 75/55

30 Hang Power Clean 75/55

20 Thrusters 75/55

10 Wall Walks

20 Thrusters 75/55

30 Hang Power Clean 75/55

40 Push Press 75/55

50 Calorie Row

60 Meters Bear Crawl (4x across floor)

70 Kettlebell Swings (Russian) 53/35

80 Meters Burpee Broad Jumps (5x across floor)

90 Sit-Ups

100 Double Unders

Three Danes CrossFit – CrossFit

At Three Danes CrossFit we celebrate strong beautiful women EVERYDAY!! HAPPY MOTHERS DAY!!

OPEN GYM

Three Danes CrossFit now offers open gym on Sundays! 8am – 11am

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!

Three Danes CrossFit – CrossFit

WOD

Run 400m

30 Thrusters 75/55#

Run 400m

20 Thrusters

Run 400m

10 Thrusters

Rx+ 95/ 75#

Warm-up

10 Min Bike

*Can be split between Bike, Row, 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)

Front Rack Stretch

Wall Stick-up

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Wall Splits

Squat Stretch – feet on wall

Hip Bridge

Lunge Stretch

Samson Stretch

Spiderman Stretch

Rig Calf Stretch

Weightlifting

Back Squat (7 – 7 – 7 @ 70% of 1 RM)

WOD

Metcon (Time)

Run 400m

30 Thrusters 75/55#

Run 400m

20 Thrusters

Run 400m

10 Thrusters

Rx+ 95/ 75#

Three Danes CrossFit – CrossFit

WOD

5 RFT

12/10 Calorie Ski

12/10 Calorie Row

12 Power Snatch 75#/ 55#

Rest :60

Warm-up

3 Rounds

:60 Goblet Squat Hold

200m Row

7 Burpee Box Jumps

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

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Frog Stretch

Warrior Squat

Rig Calf Stretch

Band Pull Apart

Banded Arm Circles

Weightlifting

Squat Clean (12 x 1 @ 75-80%)

Every :30 for 6 Minutes

1 Rep at 75-80%

WOD

Metcon (Time)

5 RFT

12/10 Calorie Ski

12/10 Calorie Row

12 Power Snatch 75#/ 55#

Rest :60

Three Danes CrossFit – CrossFit

WOD

AMRAP 10 Minutes

Climb the Ladder

10/8 Calories on C2 Bike Erg

3 Push Press 115/75

10/8 Calories on C2 Bike Erg

6 Push Press

10/8 Calories on C2 Bike Erg

9 Push Press

etc…

Warm-up

2 Rounds

10 Squats

10 Walking Lunge Steps

10 Hip Bridge

400m Run

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

Scorpion Stretch

Plank Knee Bend on Box

Wall Splits

Squat Stretch – feet on wall

Samson Stretch

Spiderman Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Banded Arm Circles

Weightlifting

Deadlift (4 – 4 – 4 – 4 @ 75-85% of 1 RM)

Zero Bounce Deadlift 4×4

WOD

Metcon (AMRAP – Reps)

AMRAP 10 Minutes

Climb the Ladder

10/8 Calories on C2 Bike Erg

3 Push Press 115/75

10/8 Calories on C2 Bike Erg

6 Push Press

10/8 Calories on C2 Bike Erg

9 Push Press

etc…

Three Danes CrossFit – CrossFit

WOD

FOR TIME

Ski 900m/ 750m

Rest 1 min

Row 1000m/ 850m

Rest 1 min

Bike 1200m/ 1000m

Score is total Rope Climbs

Warm-up

2 Rounds

200m Run

8 Hang Squat Clean and Press 45#/ 35#

30 Double Unders

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

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Band Pull Apart, palms up

Banded Shoulder/ Lat Stretch

Weightlifting

Front Squat (5×2 @ 85% of 1RM)

Complete 5 sets of 2 reps each

WOD

Metcon (Time)

FOR TIME

Ski 900m/ 750m

Rest 1 min

Row 1000m/ 850m

Rest 1 min

Bike 1200m/ 1000m

Metcon (AMRAP – Reps)

2 Rounds

:60 Sandbag/ Slamball Hug/Hold

:90 Max Effort Rope Climbs

Rest 2:00

Score is total Rope Climbs
Sandbag/ Slamball hug/hold to be done as heavy as possible – post weight used to comments.

Three Danes CrossFit – CrossFit

WOD

Snatch

3 reps @ 50, 60, and 70% of 1 RM

2 sets of 3 reps at 75% of 1 RM

3 sets of 2 reps @ 80% of 1 RM

Seated Dumbbell Press

4 – 4 – 4 – 4

Warm-up

2 Rounds

2 Wall Runs

10 Hip Bridge

10 Box Jump

10 Good Morning 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:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Samson Stretch

Spiderman Stretch

PVC Circle

PVC Overhead Squats

Warrior Squat

Weightlifting

Snatch (3 – 3 – 3 – 3 – 3 – 2 – 2 – 2)

3 reps @ 50, 60, and 70% of 1 RM

2 sets of 3 reps at 75% of 1 RM

3 sets of 2 reps @ 80% of 1 RM

Snatch Grip Deadlift (3 – 3 – 3 – 2 – 2)

Percentages based off snatch 1 RM

3 reps @ 80, 90, and 100% of 1RM

2 sets of 2 reps @ 110% of 1 RM

Seated Dumbell Press (4 – 4 – 4 – 4)