Category

NCFit WOD

Three Danes NCFit Work Out of the Day

Saturday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

5:00 RUNNING CLOCK (complete as much as you can!)…

1 Set

100m Jog

10 Clean Deadlifts

10 Samson Lunges

1 Set

100m Jog

5 Hang Muscle Cleans + 5 Bent Over Rows

5 Slow Back Squats

1 Set

100m Jog

5 Hang Power Clean + 5 Push Press From Back Rack

10 Fast Back Squats

Workout

Metcon (Time)

5 ROUNDS FOR TIME

12 Back Squats (155/105)|(115/75)*

500/400m Row

400m Run

*Bar can come from ground or rack

(Score is Time)

KG BB: (70/47.5)|(52.5/35)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 25 MINUTES*

20 Back Squats (Team Choice)

500/400m Row

400m Run

*P1 works while P2 rests (except on the run). Partners split Back Squats evenly every round, 10 & 10. Partners split the Row equally, 250m each. Partners run 400m together.

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 EZ Bike or Row

200m Walk

5:00 Foam Rolling Legs

(No Measure)

Friday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

2 SETS

100m Run

10 PVC Pass Through

10 PVC Overhead Squats

10 Groiners + Twist

Into…

2 SET

8 High Pulls

8 Hang Muscle Snatches

8 Overhead Squats

8 Step-Ups*

*Round 2: Switch to Box Jumps

Strength

Snatch (1-Rep)

ON A 20:00 RUNNING CLOCK…

Build to a Heavy 1-Rep Snatch*

*Athlete Choice for Power or Squat

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

15-20-25

Power Snatch (95/65)|(65/45)

Box Jumps (24/20)

(Score is Time)

KG BB: (42.5/30)|(30/20)

Thursday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

2:00 Bike (EZ-Mod)

2 ROUNDS

10 Box Step Ups

10 Scap Pull-Ups

10 Tuck Ups

1:00 Bike (Mod-Hard)

2 ROUNDS

8 Alt DB Goblet Curtsy Lunge

8 Small Kip Swings

8 V-Ups

Workout

Metcon (Calories)

AMRAP x 21 MINUTES*

Max Cal Bike

*Every 3:00, beginning @ 0:00, perform 10 DB Box Step-Overs (50/35)|(35/20)/(24/20) + 10 Toes to Bar. 1:30 Cap on DB Box Step-Overs + TTB each round.

(Score is Total Calories)

KG DB: (22.5/15)|(15/10)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Pigeon Stretch (R)

2:00 Pigeon Stretch (L)

2:00 Forward Fold

(No Measure)

Wednesday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

ONE ROUND CHIPPER STYLE

30 Singles

10 DB/Plate Bent Over T,Y,I’s

10 Slam Ball Deadlift

10 Single + Single + High Jump

20 DB/Plate Alt Front Raise + Lateral Raise

10 Slam Ball OH Press

10 Single + Single + Double

10 BB Elbow Punches

10 BB OH Press

10 Slam Ball G2O

:30 Double Under Practice

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Mod-Heavy Complex of:

2 Push Press

+

2 Push Jerk

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

50 Double Unders

27 Shoulder to Overhead (95/65)|(65/45)

15 Slam Balls (30/20)|(20/10)

-Rest 1:00-

50 Double Unders

21 Shoulder to Overhead (135/95)|(95/65)

15 Slam Balls

-Rest 1:00-

50 Double Unders

18 Shoulder to Overhead (155/105)|(115/75)

15 Slam Balls

(Score is Total Time)

KG BB1: (42.5/30)|(30/20)

KG BB2: (60/42.5)|(42.5/30)

KG BB3: (70/47.5)|(52.5/35)

KG SB: (15/10)|(10/5)

Tuesday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

3 SETS (6:00 CAP Get as far as you can…)

12 Alt Groiners

10 Push-Up to Pike

8 Cat Cows

1:00 Tuck Hold

Extended Warm-up

Metcon (No Measure)

“ROWLING”

ON A 10:00 RUNNING CLOCK…

5-7 attempts to Row as close as they can to getting EXACTLY 100m on the monitor.

*Perform 1 Up-Down for every 5m above or below 100m

(No Measure)

Workout

Death Row (AMRAP – Rounds)

EMOM x 20 MINUTES

MIN 1 — 20 Cal Row

MIN 2 — 15 Burpees

*Scale as needed to accomplish the work in each minute in :50-:45 or less. Score is the number of rounds you complete at your numbers. Track your calorie and burpee numbers in notes.

Finisher

Metcon (Time)

FOR TIME

25 Strict Sit-Ups*

50 Alt. V-Ups

100 Russian Twists**

*Fingers interlocked behind the head.

**Light weight optional

(Score is Time)

Monday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

2 SETS (10:00 CAP)

8 PVC Pass Through + Lunge

8 Push-Up to Pike

8 Cat Cows

Into..

2 SETS

8 PVC Overhead Squats

8 Up-Downs

8 Ring Rows

Strength

Overhead Squat (3×5-7)

Tempo: (3111)

*Weight stays Moderate to Moderate+ for All Sets

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

20 Alt. DB Hang Snatch (50/35)|(35/20)

15 Pull-Ups

20 Alt. Single DB OH Lunge*

*Switch hands after 10 reps. Lunges alternate legs each rep (forward or back).

(Score is Time)

KG DB: (22.5/15)|(15/10)

Sunday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

2:00 Cardio of Choice (EZ pace)

Immediately Into…

3 SETS (W/ Empty Barbell)

5 Slow Kang Squats

5 Slow Upright Rows

10 Behind the Neck Alt. Elbow Punches

5 Back Rack Squat Jumps

5 Broad Jumps (No Barbell)

*From here, with barbells out, go straight into teaching the Hang Power Clean Progression

Strength

Metcon (Weight)

3 SETS

1 Clean Deadlift

+

2 Hang Power Clean (:01 Pause @ the knee)

*Weight stays Moderate-Heavy across all Sets.

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

3-6-9-12-15

Hang Power Clean (185/135)|(135/95)

Burpees Over Bar

*After each full set, perform a 100m Run.

(Score is Time)

KG BB: (85/60)|(60/42.5)

Saturday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

AMRAP x 4 MINUTES

10/8 Cal Row (EZ-Mod Pace)

8 Box Step Ups

6/6 Push-Up Plank Shoulder Taps

into…

AMRAP x 4 MINUTES

10/8 Cal Row (Mod- Fast Pace)

8 Box Jumps

6/6 SA DB Bent Over Row

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 14 MINUTES

7 Box Jumps (30/24)|(24/20)

14 No Push-Up Renegade Row (Athlete Choice)*

21/18 Cal Row

*L+R = 1 Rep

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/10)

Optional Finisher

Metcon (Weight)

3 SETS

25 Single DB Floor Press (Athlete Choice, Moderate-Heavy)

1:00 Single DB Weighted Hollow Hold

-Rest 1:00 b/t Sets-

*On the 3rd Set, perform Max Single DB Floor Press into Max Single DB Weighted Hollow Hold.

(Score is Weight)

Friday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

200m Run

2-3 ROUNDS

4 Wall Ball Lungster*

8 Wall Ball Push Press

6/6 SA Ring Rows

200m Run

*Athletes: Lungster with the Wall Ball held in the Front Rack is Lunge + Lunge + Front Squat

Workout

OVERDRAFT (Time)

4 ROUNDS FOR TIME

400m Run

20 Wall Balls (20/14)|(14/10)

2 Rope Climbs

10 DB Lunge (R) + Lunge (L) + Front Squat (50/35)|(35/20)

(Score is Time)

KG DB: (22.5/15)|(15/10)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs + Upper Back

3:00 Olympic Wall Squat

(No Measure)

Thursday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

EMOM x 8 MINUTES

MIN 1 – :45 Single Unders

MIN 2 – 10 Kip Swings + 10 Knee Raises

MIN 3 – 7 Snatch Deadlifts + 7 Clean Deadlifts

MIN 4 – :45 Up-Downs

Workout

MASHED POTATOES (Time)

3 ROUNDS FOR TIME

15 Power Snatch (115/75)|(75/55)

20 Toes to Bar

25 Power Cleans

100 Double Unders

(Score is Time)

KG BB: (52.5/35)|(35/25)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

3 ROUNDS FOR TIME

30 Power Snatch (115/75)|(75/55)

40 Toes to Bar

50 Power Cleans

200 Double Unders

*Split work as needed. P1 works while P2 rests.

(Score is Time)

KG BB: (52.5/35)|(35/25)