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!

Friday 7.20.18

Three Danes CrossFit – CrossFit


How I drive to work each day…

WOD

6 Min AMRAP

5 Power Cleans 135/95

10 Hanging Knee raises

Rx+

Power Cleans 155/105

Toes To Bar

Warm-up

1 Minute

Easy Row

Active Spidermans

:45 Seconds

Medium Row

Active Samson

:30 Seconds

Faster Row

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

completed with empty barbell

Mobility

Complete 1-2 Minutes of each of the following:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

Front Rack Stretch

Wrist Stretch

Hip Bridge – complete 20

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

PVC Circle

Rig Calf Stretch

Teaching

Kettlebell Swings (15 – 15 – 15)

Athlete will build to 3 sets of 15 reps at the heaviest weight they can perform kettlebell swings while maintaining correct form

Metcon (AMRAP – Rounds and Reps)

6 Min AMRAP

5 Power Cleans 135/95

10 Hanging Knee raises
Rx+

5 Power Cleans 155/105

10 Toes To Bar

Thursday 7.19.18

Three Danes CrossFit – CrossFit


WOD

100/10, 80/20, 60/30, 40/40, 20/50

Calorie Bike

Ab Mat Sit-Up

Athlete completes 100 calories on the bike and then does 10 ab-mat sit-ups. Then does 80 calories on the bike and 20 ab-mat sit-ups. Continue in that manner until the all rounds are finished.

Female athletes will use the following rep scheme:

80/10, 65/20, 45/30, 30/40, 15/50

Warm-up

10 Jumping Jacks

10 Mountain Climbers

10 Sit-Ups

10 Push-Ups

then Line Drills – Once across the floor for each of the following:

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

High Knees

Butt Kickers

Skip for Height

Skip for Distance

Burpee Broad Jump

Mobility

Complete 1-2 minutes of each of the following:

front rack stretch

frog stretch

pigeon sweep

pvc circle

squat stretch

wall lat stretch

Weightlifting

Push Press (5, 5, 5 @ 85% 1RM; then 25 reps @ 50% 1RM)

WOD

Metcon (Time)

100/10, 80/20, 60/30, 40/40, 20/50

Calorie Bike

Ab Mat Sit-Up

Athlete completes 100 calories on the bike and then does 10 ab-mat sit-ups. Then does 80 calories on the bike and 20 ab-mat sit-ups. Continue in that manner until the all rounds are finished.

Female athletes will use the following rep scheme:

80/10, 65/20, 45/30, 30/40, 15/50

Wednesday 7.18.18

Three Danes CrossFit – CrossFit


WOD

5 RFT

200m Row

15 Kettlebell Swing 53/35

10 Front Squat 95/65

Rx+ Front Squat 135/95

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

Complete 1-2 Minutes of each of the following:

Couch Stretch

Front Rack Stretch

Hip Bridge

Foam Roller/ Barbell Shoulder Stretch

Banded Squat Walk – sideways left, sideways right

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Skill Work

Complete FIVE 30 second sets per arm of the following:

Upside Down Overhead Kettlebell Hold

Athlete is to hold a Kettlebell by the handle in an inverted position with the bell portion above the handle. Using one arm at a time, athlete will then straighten their arm and hold kettlebell overhead while walking around the floor for 30 seconds. Switch arms and repeat. Continue until 5 sets of 30 seconds are completed for each arm.

Metcon (Time)

5 RFT

200m Row

15 Kettlebell Swing 53/35

10 Front Squat 95/65
Rx+ Front Squat 135/95

Tuesday 7.17.18

Three Danes CrossFit – CrossFit


WOD

2, 4, 6, 8, 10 reps for time

Chin-Ups

Power Snatch 95/65

*After each round 10 Burpees

Rx Plus

Power Snatch 115/75

and complete Box over Burpees

Warm-up

1 minute of single under and then:

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

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

High Knees

Butt Kickers

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

Complete 1-2 Minutes of each of the following:

Shoulder Rotating T Square

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

PVC Circle

PVC Overhead Squats

Rig Calf Stretch

Foam Roller/ Barbell Shoulder Stretch

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Overhead Squat (8 – 8 – 8 – 8 @ 70% of 1 RM)

Complete reps at lighter weights, gradually working up to 70% of 1 RM

Metcon (Time)

2, 4, 6, 8, 10 reps for time

Chin-Ups

Power Snatch 95/65

*After each round 10 Burpees

Rx Plus

Power Snatch 115/75

10 Box over Burpees

Monday 7.16.18

Three Danes CrossFit – CrossFit


Doggie Noses Yoga Poses was a huge success and tons of fun! Don’t miss the next one…already scheduled for Sunday October 14th!

WOD

“GET WRECKED”

CASH IN – 25 Wreck Bag Sit-Ups 40/25

then:

50/35 Cal Bike with Wreck Bag 40/25

1000m Row

800m Run with Wreck Bag 40/25

then:

CASH OUT – 25 Wreck Bag Sit-Ups 40/25

Warm-up

3 ROUNDS ROWLING

Utilizing only complete rowing strokes, athlete is to achieve 100m on the rower. The number of meters above or below 100 once athlete stops rowing is the number of reps to be completed of each of the following exercises:

round 1 – squats

round 2 – push ups

round 3 – burpees

then 3 rounds of:

15 Jumping Jacks

8 push ups

8 superman

8 snap to hollow

8 situps

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

Complete 1-2 Minutes of each of the following:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

High Knee Pull

Cradle Stretch

Hip Bridge

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Rig Calf Stretch

Deadlift (8 – 8 – 8 – 8 @ 70% of 1 RM)

Complete reps at lighter weights, gradually working up to 70% of 1 RM

Metcon (Time)

“GET WRECKED”

CASH IN – 25 Wreck Bag Sit-Ups 40/25

then:

50/35 Cal Bike with Wreck Bag 40/25

1000m Row

800m Run with Wreck Bag 40/25

then:

CASH OUT – 25 Wreck Bag Sit-Ups 40/25

Sunday 7.15.18

Three Danes CrossFit – CrossFit


Check out our new selection of crystals and bracelets!

WOD

4 RFT

10 Hang Power Clean 95/65

*See Below

10 Toes To Bar

* Round 1 – Ski 10 Cal

Round 2 – Bike 10 Cal

Round 3 – Row 10 Cal

Round 4 – 50 Double Unders

Warm-up

2oom Run

15 Walking Lunges

15 Mountain Climbers

then 1 minute each side

Samson Stretch

Spiderman

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

Complete 1-2 Minutes of each of the following:

Couch Stretch

Front Rack Stretch

Cobra Pose

Child Pose

PVC Circle

PVC Overhead Squats

Warrior Squat

Metcon (Time)

4 RFT

10 Hang Power Clean 95/65

*See Below

10 Toes To Bar

* Round 1 – Ski 10 Cal

Round 2 – Bike 10 Cal

Round 3 – Row 10 Cal

Round 4 – 50 Double Unders

Saturday 7.14.18

Three Danes CrossFit – CrossFit


HAPPY 11th BIRTHDAY MICHAEL AND CAROLINE!!!

WOD

3 RFT

100M Ski Erg

10 Push Ups

3 RFT

10 Cal Bike

15 Air Squat

3 RFT

100M Row

20 Kettlebell Swings 53/35

Athlete can start at any of the three wods.

Warm-up

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

Line Drills

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

Mobility

Complete 1-2 Minutes of each of the following:

Squat Stretch

Shoulder Rotating T Square

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

PVC Circle

Rig Calf Stretch

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

SKI: Metcon (Time)

3 RFT

100M Ski Erg

10 Push Ups

BIKE: Metcon (Time)

3 RFT

10 Cal Bike

15 Air Squat

ROW: Metcon (Time)

3 RFT

100M Row

20 Kettlebell Swings 53/35

Friday 7.13.18

Three Danes CrossFit – CrossFit


WOD

5 Rounds

1 Min GHD Sit-Ups

1 Min Dumbbell Bent Over Rows 35’s/20’s

1 Min Box Jumps 24/20

1 Min 10M Bear Crawl

1 Min Rest

Each time across floor equals one rep. Final Score equals total combined reps for all rounds.

Warm-up

200M Jog

then 2 rounds of:

5 Sit-Ups

5 Push-Ups

10 Squats

10 Lunges

15 Mountain Climbers

15 Jumping Jacks

Mobility

Complete 1-2 Minutes of each of the following:

Quad Stretch (Butt Kick Leg Pull)

Couch Stretch

High Knee Pull

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Pigeon Sweep

Frog Stretch

Hip Bridge

Cobra Pose

Child Pose

Metcon (AMRAP – Reps)

5 Rounds

1 Min GHD Sit-Ups

1 Min Dumbbell Bent Over Rows 35’s/20’s

1 Min Box Jumps 24/20

1 Min 10M Bear Crawl

1 Min Rest
Each time across floor equals one rep. Final Score equals total combined reps for all rounds.

Thursday 7.12.18

Announcements

DOGGIE NOSES & YOGA POSES!!! Sunday, July 15th at 10:30am
Charity fundraiser at Three Danes. Come take a yoga class while dogs roam freely around making friends and spreading the love! Get your tickets through Eventbrite. Every one who attends gets a swag bag with cool free stuff. Proceeds benefit O.S.C.A.R., a local animal shelter and rescue. Act quickly, there is a limited number of tickets available and they are selling quickly!

https://www.facebook.com/events/199360280684989/

Three Danes CrossFit – CrossFit


WOD

5 Min AMRAP

1 Wall Run

5 Thrusters 75/55

Warm-up

20 Jumping Jacks

20 Mountain Climbers

then

Line Drills – once across the floor for the following:

Quad Stretch (butt kick leg pull)

Knee to Chest

Soldier Kicks

Side Lunge

Cradle Stretch

Inch Worm

Butt Kickers

Burpee Broad Jump

Mobility

Complete 1-2 Minutes of each of the following:

Squat Stretch

High Knee Pull

Cradle Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Pigeon Sweep

Frog Stretch

PVC Circle

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Teaching

Demonstrate and Review Deadlift, Snatch Pull, and Power Snatch.

Athletes to then complete the following:

1 Set Complex

500M Row

1 Set Complex

500M Row

1 Set Complex

500M Row

1 Set Complex

500M Row

1 Set Complex

*1 Set Complex consists of:

5 Deadlift 95/65

5 Snatch Pull 95/65

5 Power Snatch 95/65

Metcon (AMRAP – Rounds and Reps)

5 Min AMRAP

1 Wall Run

5 Thrusters 75/55

Wednesday 7.11.18

Announcements

DOGGIE NOSES & YOGA POSES!!! Sunday, July 15th at 10:30am
Charity fundraiser at Three Danes. Come take a yoga class while dogs roam freely around making friends and spreading the love! Get your tickets through Eventbrite. Every one who attends gets a swag bag with cool free stuff. Proceeds benefit O.S.C.A.R., a local animal shelter and rescue. Act quickly, there is a limited number of tickets available and they are selling quickly!

https://www.facebook.com/events/199360280684989/

Three Danes CrossFit – CrossFit


WOD

5 RFT

30 Double Unders

8 Slam Ball 50/30

200 Meter Run

8 Deadlift 185/135

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 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

Complete 1-2 Minutes of each of the following:

Quad Stretch (Butt Kick Leg Pull)

Cradle Stretch

Lat Stretch on Wall

Cobra Pose

Child Pose

Shoulder Rotating T Square

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

PVC Circle

PVC Overhead Squats

Metcon (Time)

5 RFT

30 Double Unders

8 Slam Ball 50/30

200 Meter Run

8 Deadlift 185/135

CASH OUT

Ring Rows (5 – 5 – 5 – 5 – 5)

Tuesday 7.10.18

Announcements

DOGGIE NOSES & YOGA POSES!!! Sunday, July 15th at 10:30am
Charity fundraiser at Three Danes. Come take a yoga class while dogs roam freely around making friends and spreading the love! Get your tickets through Eventbrite. Every one who attends gets a swag bag with cool free stuff. Proceeds benefit O.S.C.A.R., a local animal shelter and rescue. Act quickly, there is a limited number of tickets available and they are selling quickly!

https://www.facebook.com/events/199360280684989/

Three Danes CrossFit – CrossFit


WOD

Using a 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 rep scheme, complete the following exercises for time

Manmakers with Dumbbells 20’s/15’s

Plate Ab-Mat Sit-Ups 25/15

After every round complete:

2 Handstand Push-Ups

1 Rope Climb

*Manmaker – With a dumbbell in each hand, get into a wide stance push up position. Complete one row with each hand, then snap to a squat position. Then perform a dumbbell squat clean into a thruster. That completes one rep.

Warm-up

1 Min Single Unders

then:

Line Drills

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

Mobility

Complete 1-2 Minutes of each of the following:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

Couch Stretch

High Knee Pull

Cradle Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

PVC Circle

Rig Calf Stretch

Banded Reverse Shoulder Stretch

Metcon (Time)

Using a 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 rep scheme, complete the following exercises for time

Manmakers with Dumbbells 20’s/15’s

Plate Ab-Mat Sit-Ups 25/15

After every round complete:

2 Handstand Push-Ups

1 Rope Climb

*Manmaker – With a dumbbell in each hand, get into a wide stance push up position. Complete one row with each hand, then snap to a squat position. Then perform a dumbbell squat clean into a thruster. That completes one rep.
*Manmaker – With a dumbbell in each hand, get into a wide stance push up position. Complete one row with each hand, then snap to a squat position. Then perform a dumbbell squat clean into a thruster. That completes one rep.

Monday 7.9.18

Announcements

DOGGIE NOSES & YOGA POSES!!! Sunday, July 15th at 10:30am
Charity fundraiser at Three Danes. Come take a yoga class while dogs roam freely around making friends and spreading the love! Get your tickets through Eventbrite. Every one who attends gets a swag bag with cool free stuff. Proceeds benefit O.S.C.A.R., a local animal shelter and rescue. Act quickly, there is a limited number of tickets available and they are selling quickly!

https://www.facebook.com/events/199360280684989/

Three Danes CrossFit – CrossFit


Lorenzo is patiently waiting for the Doggie Noses Yoga Poses Charity Fundraiser Event next Sunday July 15th! Go to Eventbrite.com to buy your tickets now!!

WOD

12 Min AMRAP

2 Wall Runs (there and back twice across rear lot)

7 Pull Ups

Max Rep Unbroken Goblet Squats 50/30

At any point, when the athlete stops performing Goblet Squats the AMRAP continues with the Wall Runs. Score is total combined number of Goblet Squats for all rounds.

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 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

Complete 1-2 Minutes of each of the following:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

High Knee Pull

Cradle Stretch

Frog Stretch

Hip Bridge

Shoulder Rotating T Square

Arm Circles – Thumbs Up – forward and backward

Arm Circles – Thumbs down – forward and backward

Back Squat (8 – 8 – 8 – 8 @ 70% 1 RM)

Athlete to warm up with Back Squats of lighter weights before progressing to 4 sets of 8 repetitions at 70% of their 1 Rep Max

Metcon (AMRAP – Reps)

12 Min AMRAP

2 Wall Runs (there and back twice across rear lot)

7 Pull Ups

Max Rep Unbroken Goblet Squats 50/30
At any point, when the athlete stops performing Goblet Squats the AMRAP continues with the Wall Runs. Score is total combined number of Goblet Squats for all rounds.

Sunday 7.8.18

Announcements

DOGGIE NOSES & YOGA POSES!!! Sunday, July 15th at 10:30am
Charity fundraiser at Three Danes. Come take a yoga class while dogs roam freely around making friends and spreading the love! Get your tickets through Eventbrite. Every one who attends gets a swag bag with cool free stuff. Proceeds benefit O.S.C.A.R., a local animal shelter and rescue. Act quickly, there is a limited number of tickets available and they are selling quickly!

https://www.facebook.com/events/199360280684989/

Three Danes CrossFit – CrossFit


WOD

7 minute AMRAP

Ascending Ladder by 2’s

Burpee Box Jump Over 24/20

Hang Power Clean 115/75

Athlete to complete 2 Burpee box Jump Over and then 2 Hang Power Cleans. Add 2 reps to each move every round until time is up.

Rx+ 135/95

Warm-up

Complete 2 Rounds of the following:

200M Row

5 Push Ups

10 Sit Ups

15 Mountain Climbers

10 Front Lunges

5 Pull Ups

then Complete:

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

Complete 1-2 Minutes of each of the following:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

High Knee Pull

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Pigeon Sweep

Frog Stretch

Cobra Pose

Child Pose

PVC Circle

Bench Press (8 – 8 – 8 – 8 @ 70% 1 RM)

Complete warm up reps at lighter weights before completing 4 sets of 8 reps @70%

Metcon (AMRAP – Rounds and Reps)

7 minute AMRAP

Ascending Ladder by 2’s

Burpee Box Jump Over 24/20

Hang Power Clean 115/75

Rx+ 135/95
Athlete to complete 2 Burpee box Jump Over and then 2 Hang Power Cleans. Add 2 reps to each move every round until time is up.

Saturday 7.7.18

Announcements

DOGGIE NOSES & YOGA POSES!!! Sunday, July 15th at 10:30am
Charity fundraiser at Three Danes. Come take a yoga class while dogs roam freely around making friends and spreading the love! Get your tickets through Eventbrite. Every one who attends gets a swag bag with cool free stuff. Proceeds benefit O.S.C.A.R., a local animal shelter and rescue. Act quickly, there is a limited number of tickets available and they are selling quickly!

https://www.facebook.com/events/199360280684989/

Three Danes CrossFit – CrossFit


WOD

3 Rounds

800M Run

Then Complete

2 Min Row for Calories

2 Min Bike for Calories

Score is total combined calories between the Rower and the Bike for all 3 rounds.

Warm-up

Line Drills

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

High Knees

Butt Kickers

Mobility

Metcon (Calories)

3 Rounds

800M Run

Then Complete

2 Min Row for Calories

2 Min Bike for Calories
Score is total combined calories between the Rower and the Bike for all 3 rounds.

CASH OUT

ROMWOD!

Complete the short version of the daily ROMWOD, or any other selected ROMWOD.