GET YOUR WOD ON

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!

In CrossFit WOD

Thursday 3.28.19

Three Danes CrossFit – CrossFit

WOD

3 RFT

80 Double Unders

40 Dumbbell Snatch 50#/ 35#

Warm-up

4 MIN AMRAP

25 Double Unders

10 Kettlebell Swings

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:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

Couch Stretch

Front Rack Stretch

Wall Stick-up

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Samson Stretch

Cross Body Arm Stretch

Shoulder Rotating T Square

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Weightlifting

Squat Clean and Jerk (2 – 2 – 2 – 2 – 2 @80-85% of 1 RM)

WOD

Metcon (Time)

3 RFT

80 Double Unders

40 Dumbbell Snatch 50#/ 35#

In CrossFit WOD

Wednesday 3.26.19

Three Danes CrossFit – CrossFit


WOD

5 RFT

Row 300m/250m

20 Kettlebell Swings 70#/53#

10 Strict Pull Ups

Warm-up

3 Rounds

20 Wallballs 14#/10#

20 Calorie Row

10 Dumbbell Press

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

Wrist Stretch

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

Banded Scapular Pull Down

Banded External Shoulder Rotation

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Weightlifting

Split Jerk (3 – 3 – 3 – 3)

Set 1 Moderate, Set 2+3 Heavy, Set 4 Moderate

WOD

Metcon (Time)

5 RFT

300/250m Row

20 KB Swings 70/53lbs

10 Strict Pull Ups

In CrossFit WOD

Tuesday 3.26.19

Three Danes CrossFit – CrossFit


Weightlifting

Snatch from below knees:

3 reps @ 60%, 3 reps @ 70%, 3 reps @ 80%

then FOUR sets of 2 reps @ 85%

Clean + Jerk: 3 reps @ 50% + 3 Jerks, 3 reps @ 60% + 3 Jerks, 3 reps @ 70% + 3 reps,

then FOUR sets of 2 reps @ 80%

Back Squat:

5 reps @ 85%, 4 reps @ 95%, 3 reps @ 105%

then FOUR sets of 2 reps @ 115%

^ based off of 1 RM clean

Zots Press 4×4 reps

Warm-up

3 Rounds

100m Row

10 Squats, 2nd round -10 Front Lunge, 3rd round – 10 Jumping Squats

10 Kip Swings

10 Kettlebell Swings

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

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Banded Good Morning

Clean and Jerk (2 – 2 – 2 – 2)

Back Squat (2 – 2 – 2 – 2)

Zots Press (4 – 4 – 4 – 4)

In CrossFit WOD

Monday 3.25.19

Three Danes CrossFit – CrossFit


WOD

For Time

50′ Handstand Walk/ 25 Shoulder Taps

25 Wall Ball 20#/ 14#

25 Hang Power Clean 135#/ 95#

25 Wall Ball 20#/ 14#

50′ Handstand Walk/ 25 Shoulder Taps

Warm-up

3 Rounds

10 Push Press 45#/ 35#

10 Box Jumps

3 Wall Walks

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

Samson 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

Band Pull Apart, palms up

Banded Arm Circles

Mobility Ball – Shoulder Back Traps Lats Pecs

Skill Work

Handstand Walk

WOD

Metcon (Time)

For Time

50′ Handstand Walk/ 25 Shoulder Taps

25 Wall Ball 20#/ 14#

25 Hang Power Clean 135#/ 95#

25 Wall Ball 20#/ 14#

50′ Handstand Walk/ 25 Shoulder Taps

In CrossFit WOD

Sunday 3.24.19

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!

In CrossFit WOD

Saturday 3.23.19

Three Danes CrossFit – CrossFit


WOD

For Time

100 Bar Facing Burpees

EMOM (including 0:00) 5 Power Clean 115#/ 75#

Warm-up

3 Rounds

10 Calorie Row

10 Lunges

10 Sit Ups

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

Quad Stretch (Butt Kick Leg Pull)

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Wall Splits

Squat Stretch – feet on wall

Hip Bridge

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Weightlifting

Snatch (5 – 4 – 3 – 2 – 1 starting at 70-75% 1 RM)

Gradually increase weight each set. Enter last weight used for last rep.

WOD

Metcon (Time)

For Time

100 Bar Facing Burpees

EMOM (including 0:00) 5 Power Clean 115#/ 75#

CASH OUT

Accumulate 4 minutes “Starfish” Plank Hold

In CrossFit WOD

Friday 3.22.19

Three Danes CrossFit – CrossFit


CROSSFIT OPEN WORKOUT 19.5

WOD

Crossfit Games Open 19.5 (Ages 16-54) (Time)

33-27-21-15-9 reps for time of:

Thrusters 95lb/65lb

Chest-to-bar pull-ups

Time cap: 20 minutes

Warm-up

Row 500m

then:

2 Rounds

10 Squats

10 Reverse Lunges

10 Push Press 45#/ 35#

5 Kip Swings

5 Thrusters 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)

Front Rack Stretch

Wall Stick-up

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Frog Stretch

Samson Stretch

Banded Arm Circles

Banded Overhead Squat

WOD warm up

2 Rounds

5 Thrusters @ WOD weight

5 Pull-Ups rx/ scaled

In CrossFit WOD

Thursday 3.21.19

Three Danes CrossFit – CrossFit


Willow celebrates the first day of Spring!

WOD

10 RFT

Calorie Bike 15/12

40 Double Unders

Rest 60 Seconds

Warm-up

3 Rounds

:30 High Knees

12 Thrusters 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

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Lunge Stretch

Cobra Pose

Child Pose

Rig Calf Stretch

Band Pull Apart, palms up

Banded Arm Circles

Weightlifting

3 Rounds

Hang Clean; Max Reps @ 135#/ 95#

rest 3 Minutes

Hang Power Clean (3 Rounds – Max Reps @ 135#/ 95#)

Rest 3 Minutes after each round.

WOD

Metcon (Time)

10 RFT

Calorie Bike 15/12

40 Double Unders

Rest 60 Seconds

In CrossFit WOD

Wednesday 3.20.19

Three Danes CrossFit – CrossFit


WOD

4 RFT

3 Rope Climbs

20 Push Press 75#/ 55#

800m Stand Up Bike

Warm-up

3 Rounds

12 Hang Power Snatch 45#/ 35#

12 Strict Press 45#/ 35#

12 Strict Pull-Ups or Body Ring Rows

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

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Wall Splits

Squat Stretch – feet on wall

Hip Bridge

Samson Stretch

Spiderman Stretch

Cobra Pose

Child Pose

Rig Calf Stretch

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Weightlifting

Power Snatch (10 MIN EMOM – 1 rep @ 80%)

WOD

Metcon (Time)

4 RFT

3 Rope Climbs

20 Push Press 75#/ 55#

800m Stand Up Bike

In CrossFit WOD

Tuesday 3.19.19

Three Danes CrossFit – CrossFit


WOD

Box Jump 8 – 8 – 8 – 8

Snatch

-from hang below knee

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

3 reps @ 80% (twice)

2 reps @ 85% (four times)

Good Mornings

-weights based off 1RM Snatch

4 reps @ 45, and 55%

4 reps @ 65% (4 times)

3 Rounds Plank

30 seconds front

30 seconds left

30 seconds right

1 minute rest

Warm-up

2 rounds

50 Single Unders

10 Squat

10 Hip Bridges

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

Lat Stretch on Wall

Chest Stretch (pec) on wall

Samson Stretch

Spiderman Stretch

Cobra Pose

Child Pose

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

Snatch

-from hang below knee

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

3 reps @ 80% (twice)

2 reps @ 85% (four times)

Good Mornings

-weights based off 1RM Snatch

4 reps @ 45, and 55%

4 reps @ 65% (4 times)

CASH OUT

3 Rounds Plank

30 seconds front

30 seconds left

30 seconds right

1 minute rest

In CrossFit WOD

Monday 3.18.19

Three Danes CrossFit – CrossFit


WOD

FOR TIME

30 Deadlift 225#/ 155#

60 Push-Ups

Cal Row 90/ 75

Warm-up

2 Rounds

2 K Bike

15 Sumo Deadlift High Pull 45#/ 35#

10 Horizontal Ring Rows

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; thumbs, fists, palms

Plank Knee Bend on Box

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Lat Stretch on Wall

Wall Splits

Squat Stretch – feet on wall

Hip Bridge

Samson Stretch

Spiderman Stretch

Rig Calf Stretch

Banded Arm Circles

Banded Overhead Squat

Banded Good Morning

Weightlifting

Front Squat (4 – 4 – 4 – 4; start around 75-80%)

WOD

Metcon (Time)

FOR TIME

30 Deadlift 225#/ 155#

60 Push-Ups

Cal Row 90/ 75

In CrossFit WOD

Sunday 3.17.19

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!

In CrossFit WOD

Saturday 3.16.19

Three Danes CrossFit – CrossFit


WOD

“I Go, You Go’

PARTNER WOD – FOR TIME

50 Back Squat 135#/ 95#

100 Double Unders

10 Shoulder To Overhead 135#/ 95#

60 Front Squat 115#/ 75#

100 Double Unders

20 Shoulder To Overhead 115#/ 75#

70 Overhead Squat 95#/ 65#

80 Back Squat 75#/ 45#

100 Double Under

40 Shoulder To Overhead 75#/ 45#

One partner goes at a time. All reps of each exercise must be completed before moving on to the next exercise.

Warm-up

Line Drills

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

Bear Crawl

Mobility

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

Plank Knee Bend on Box

Knee Circles – Left, Right, Back and Forth

Lat Stretch on Wall

Chest Stretch (pec) on wall

Pigeon Sweep

Frog Stretch

Cobra Pose

Child Pose

Warrior Squat

Rig Calf Stretch

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Banded Good Morning

WOD

Metcon (Time)

“I Go, You Go’

PARTNER WOD – FOR TIME

50 Back Squat 135#/ 95#

100 Double Unders

10 Shoulder To Overhead 135#/ 95#

60 Front Squat 115#/ 75#

100 Double Unders

20 Shoulder To Overhead 115#/ 75#

70 Overhead Squat 95#/ 65#

80 Back Squat 75#/ 45#

100 Double Under

40 Shoulder To Overhead 75#/ 45#
One partner goes at a time. All reps of each exercise must be completed before moving on to the next exercise.