GET YOUR WOD ON

Three Danes CrossFit – CrossFit

WOD

3 RFT

Rx+ 135#/ 95#

Warm-up

4 Rounds

:30 “Nose and Toes” Handstand Hold (wall walk up)

12 Kettlebell Swings

8 Burpees to Target

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

Samson Stretch

Spiderman Stretch

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Weightlifting

Squat Clean (5 – 5 – 5 – 5 @ 75-80% of 1RM)

Bike 1500m BETWEEN sets (bike 3 times total)

WOD

Metcon (Time)

3 RFT

30/25 Calorie Row

30 Push Press 95#/ 65#

Rest 2:00

Rx+ 135#/ 95#

Three Danes CrossFit – CrossFit

WOD

5 RFT

ALL SETS SHOULD BE UNBROKEN!

Warm-up

3 Rounds

15 Push Ups

15 Thrusters 45#/ 35#

1 Minute Single 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

Plank Knee Bend on Box

High Knee Pull

Knee Circles – Left, Right, Back and Forth

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

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Banded Good Morning

Weightlifting

WOD

5RM Back Squat (5 – 5 – 5 – 5…)

Athlete to maintain proper form and technique while slowly adding weight each set so as to determine their 5rep max back squat.

Metcon (Time)

5 RFT

60 Double Unders

15 Kipping Handstand Push Ups

10 Dumbbell Deadlift 70#/50#

Rest :90

ALL SETS SHOULD BE UNBROKEN!

Three Danes CrossFit – CrossFit

WOD

Open Gym for Three Danes CrossFit will be cancelled for Sunday January 20th due to the weather.

Please be safe and enjoy the day!!

Three Danes CrossFit – CrossFit

WOD

3 RFT

Calorie Bike 20/14

20 Kettlebell Snatch 53#/ 35#

100′ Slam Ball Carry 80#/ 50#

(across gym floor twice)

Warm-up

4 Rounds

10 Box Step Ups w/ Dumbbells

10 Calories Bike

10 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

Scorpion Stretch

Plank Knee Bend on Box

Wrist Stretch

Hip Bridge

Cobra Pose

Child Pose

Warrior Squat

Banded Shoulder/ Lat Stretch

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Weightlifting

Push Jerk (3 – 3 – 3 – 3 – 3 @ 85-90% of 1 RM)

WOD

Metcon (Time)

3 RFT

Calorie Bike 20/14

20 Kettlebell Snatch 53#/ 35#

100′ Slam Ball Carry 80#/ 50#

(across gym floor twice)

Three Danes CrossFit – CrossFit

WOD

10 MIN AMRAP

9 Bar Muscle-Ups

18 Power Snatch 75#/ 55#

Calorie Bike 27/21

Rest Remainder

Warm-up

3 Rounds

10 Strict Pull-Ups

Row 15 Calories

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

Wrist Stretch

Lat Stretch on Wall

Spiderman Stretch

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

Banded Good Morning

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

INTERVAL

INTERVAL – Every 5 Minutes For 15 Minutes

9 Bar Muscle-Ups

18 Power Snatch 75#/ 55#

Calorie Bike 27/21

Rest Remainder

WOD

Metcon (AMRAP – Rounds and Reps)

10 MIN AMRAP

30 GHD Sit-Ups

30 Front Squats 95#/ 65#

Three Danes CrossFit – CrossFit

WOD

For Time

10 Rounds

10 Thrusters 115/75lbs

1 Legless Rope Climb

Rest :30

Warm-up

4 Steady Rounds

10 Handstand Shoulder Taps

10 Back Extensions

5 Light Goblet Pause 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

Wall Stick-up

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Samson Stretch

Spiderman Stretch

Shoulder Rotating T Square

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

Power Clean (Max Reps per round @ 85-90% 1RM)

3 Rounds

:90 on

2:30 off

Singles @ 85-90%

Drop and Reset

WOD

Metcon (Time)

For Time

10 Rounds

10 Thrusters 115/75lbs

1 Legless Rope Climb

Rest :30

Three Danes CrossFit – CrossFit

WOD

“ANNIE”

50 – 40 – 30 – 20 – 10

Double-Unders

Sit-Ups

Warm-up

3 ROUNDS

10 Muscle Cleans 45#/ 35#

10 Strict Press 45#/ 35#

10 Jumping Lunges

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)

Plank Knee Bend on Box

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Lunge Stretch – elevated foot

Samson Stretch

Spiderman Stretch

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Rig Calf Stretch

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

WOD

INTERVAL

3 ROUNDS

100′ Single Arm Farmers Carry; 50′ R, 50′ L,

(as heavy as possible!)

20 Squats

20 Kettlebell Swings 53#/ 35#

Annie (Time)

50-40-30-20-10
Double-unders
Sit-ups

Three Danes CrossFit – CrossFit

WOD

9 MINUTE AMRAP – LADDER UP

3 Chest To Bar Pull-Ups

3 Deadlift 225#/ 155#

6,6 then 9,9 etc

Warm-up

3 Rounds

45 seconds Overhead Bar Squat Hold 45#/ 35#

12 Overhead Walking Lunge 45#/35#

30 seconds Single 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:

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Lat Stretch on Wall

Wall Splits

Squat Stretch – feet on wall

Hip Bridge

Cross Body Arm Stretch

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Banded Good Morning

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Banded Squat Walk – forwar

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

Squat Snatch (5 – 5 – 5 – 5 @ 70-75% 1RM)

After each set of Squat Snatches complete meter row 600m/ 450m

WOD

Metcon (AMRAP – Reps)

9 MINUTE AMRAP – LADDER UP

3 Chest To Bar Pull-Ups

3 Deadlift 225#/ 155#

6,6 then 9,9 etc

Three Danes CrossFit – CrossFit

WOD

4 RFT

WALLBALL AND RING DIP SETS SHOULD BE UNBROKEN!

Warm-up

3 Rounds

15 GHD Sit-Ups

10 Handstand Push-Ups

Calorie Row 15/10

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

Quad Stretch (Butt Kick Leg Pull)

Couch Stretch

Wall Stick-up

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Pigeon Sweep

Hip Bridge

Samson Stretch

Spiderman Stretch

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Banded Good Morning

WOD

Metcon (Time)

4 RFT

25 Wallballs 20#/ 14#

12 Ring Dips

2 Minute Standing Bike

Rest 2 Minutes

Rx+ 30#/ 20#
WALLBALL AND RING DIP SETS SHOULD BE UNBROKEN!

Three Danes CrossFit – CrossFit

WOD

MEMBER’S CHOICE!

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

3 RFT

Rx+ 50#’s/ 35#’s, and Muscle Ups

Warm-up

4 Rounds

10 Dumbbell Push Press

15/ 10 Cal Bike

20 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)

Wall Stick-up

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Lat Stretch on Wall

Samson Stretch

Spiderman Stretch

Warrior Squat

Rig Calf Stretch

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Weightlifting

WOD

Push Jerk (4 – 4 – 4 – 4 – 4 @ 80% 1 RM)

Metcon (Time)

3 RFT

100′ Dumbbell Walking Lunge 35#’s/ 20#’s

(1 OH, 1 in Front Rack)

5 Chest To Bar Pull-Ups

Calorie Row 30/25

Rx+ 50#’s/ 35#’s, and Muscle Ups

Three Danes CrossFit – CrossFit

WOD

FOUR – 3 MINUTE ROUNDS

5 Sumo Deadlift High Pull 135#/ 95#

4 Dumbbell Burpee Step Overs 24″/20″ 50#/ 35#’s

Warm-up

3 ROUNDS

10 Banded Good Mornings

Row 500m

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:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

Couch Stretch

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

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

WOD

Metcon (AMRAP – Reps)

FOUR – 3 MINUTE ROUNDS

15 Toes To Bar

15 Box Jump Overs 30″/ 24″

15 Overhead Squats 95#/ 65#

Rest Remainder
Your score entered is your total number of reps completed for all 4 rounds.

Metcon (AMRAP – Rounds and Reps)

5 MINUTE AMRAP

5 Sumo Deadlift High Pull 135#/ 95#

4 Dumbbell Burpee Step Overs 24″/20″ 50#/ 35#’s

Three Danes CrossFit – CrossFit

WOD

FOR TIME

25 MIN TIME CAP!

Warm-up

2 Rounds

Bike 15 Calories

15 Push-Ups

15 Overhead Squat 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:

Plank Knee Bend on Box

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Lunge Stretch – elevated foot

Cross Body Arm Stretch

Warrior Squat

Rig Calf Stretch

Foam Roller/ Barbell Shoulder Stretch

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Banded Good Morning

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Weightlifting

WOD

Metcon (AMRAP – Reps)

4 Rounds For Reps

90 Seconds Max Rep Power Snatch

rest 2:30

Complete Singles @ 75-80% 1RM

Drop and Reset.
Enter weight used in comments section.

Metcon (Time)

FOR TIME

Calorie Bike 100/ 70

50 Hang Squat Snatch 95#/ 65#

50 Pull-Ups

Rx+ 135#/ 95#, and Chest To Bar

25 MIN TIME CAP!
If time cap is reached before completing all elements, enter 25:00 for time and number of reps completed in the comments section.

Three Danes CrossFit – CrossFit

WOD

3 RFT

20 Kettlebell Swing 53#/35#

Calorie Bike 15/ 10 – LEGS ONLY!

20 Deadlift 135#/ 95#

Calorie Bike 15/ 10 – ARMS ONLY!

Warm-up

3 ROUNDS

10 Lunges

10 Hip Bridge

10 Superman

10 Burpees

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

Chest Stretch (pec) on wall

Lunge Stretch – elevated foot

Samson Stretch

Spiderman Stretch

Cobra Pose

Child Pose

Banded Good Morning

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Banded Squat Walk

Weightlifting

Deadlift (5 – 5 – 5 – 5 @ 70-75% of 1 RM)

After every set of deadlift complete 25 Double-Unders or 50 Single-Unders

WOD

Metcon (Time)

3 RFT

20 Kettlebell Swing 53#/35#

Calorie Bike 15/ 10 – LEGS ONLY!

20 Deadlift 135#/ 95#

Calorie Bike 15/ 10 – ARMS ONLY!