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!

Saturday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Bootstrappers

10 Alt. Groiners

10 Narrow Stance Squats

10 Wide Stance Squats

5/5 SA Ring Rows

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 5/5 Goblet Cossack Squats (Athlete Choice, Light-Moderate)

MIN 2 – 3 Rope Pull-Ups + 3 Strict Knees to Elbow

(No Measure)

Workout

Metcon (Time)

FOR TIME

40 DB Front Squats (50/35)|(35/20)

4 Rope Climbs*

40 Alt. DB Step-Ups (24/20)

4 Rope Climbs

40 Alt. Pistol Squats or Narrow Stance Squats

4 Rope Climbs

*Option for 12 Strict Narrow Grip Chin-Ups or Narrow Single Ring Rows

(Score is Time)

KG DB: (22.5/15)|(15/9)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

AMRAP x 20 MINUTES

40 DB Front Squats (50/35)|(35/20)

4 Rope Climbs*

40 Alt. DB Step-Ups (24/20)

4 Rope Climbs

40 Alt. Pistol Squats or Narrow Stance Squats

4 Rope Climbs

*Option for 12 Strict Narrow Grip Chin-Ups or Narrow Single Ring Rows

** P1 works while P2 rests. Switch every 10 FS/Step-Ups/Pistols and Alternate on the Rope Climbs.

(Score is Rounds + Reps)

KG DB: (22.5/15)|(15/9)

Friday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

2 SETS

10 Elbow Punches

10 Alt Groiners

20 Jumping Jacks

Into…

3 SETS

10 Empty BB Strict Press

16 Reverse Lunges

20 Single/Double Unders

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy Complex of:

1 Power Clean

+

2 Split Jerks

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

12-9-6

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

50-50-50

Double Unders

-Rest 2:00-

21-15-9

Shoulder to Overhead (115/75)|(75/55)

50-50-50

Double Unders

(Score is Time)

KG BB1: (70/55)|(50/35)

KG BB2: (50/35)|(35/25)

Thursday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Band Pull Aparts

10 Scap Pull-Ups

5 Inch-Worms + Push-Up

100m Run

Skill

Metcon (No Measure)

4 SETS FOR QUALITY

10 Hollow Rocks

5 Perfect Strict Pull-Ups*

5-10 Kipping or Butterfly Pull-Ups

*Drop down from the bar and rest between Strict and Dynamic Pull-Ups

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

2 SETS*

AMRAP x 5 MINUTES

100m Run

10 Pull-Ups

100m Run

5 Bar Muscle-Ups

-Rest 1:00-

AMRAP x 5 MINUTES

200m Run

15 Burpees

-Rest 2:00 b/t Sets-

*Each set consists of 11:00 worth of work: both AMRAPS and the 1:00 rest.

(Score is Rounds + Reps)

BMU Option 1: Jumping Bar Muscle-Ups

BMU Option 2: Burpee Pull-Ups

Wednesday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

2:00 Row

Into…

2 ROUNDS

10 Glute Bridges

10 PVC Pass Thrus

10 OHS

Into…

3 ROUNDS (With an Empty Barbell)

5 Broad Jumps

5 Snatch Grip DL

5 Snatch Grip Strict Press (Behind the Neck)

5 Good Mornings

Workout

Randy (Time)

For Time:

75 Power Snatches, 75#
In honor of Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty.

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

7-10 Barbell Rollouts

30 Russian Twists

-Rest as needed b/t Sets-

(No Measure)

Tuesday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

1 ROUND

1:00 Bike (EZ to Mod Pace)

10 Alt. Cossack Squats

7 Wall Ball Push Press

7 Wall Ball Front Squat

Into…

1 ROUND

1:00 Bike (Mod-Hard Pace)

10 Alt. SL Quarter Squat*

5 BB Kang Squats

7 Wall Balls

*Balancing on one leg, the athlete will lower into a Quarter Squat with the focus on foot engaging the ground and driving the knee out. They will alternate legs each rep.

Strength

Back Squat (5-5-3-3-3)

ON A 20:00 RUNNING CLOCK…

5-5-3-3-3

Back Squat

*Build from Moderate to Heavy.

(Score is Weight)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

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

30/25 Cal Bike

*Heavy Ball Optional (30/20)|(20/14)

(Score is Time)

KG WB: (9/6)|(6/5)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Couch Stretch (R)

2:00 Couch Stretch (L)

(No Measure)

Monday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

3 ROUNDS

15 Jumping Jacks

10 BB Sumo Good Morning

10 Box Step Overs

5/5 Single Leg Bent Over Row*

*With a DB in one hand, the same leg is raised off the floor as the athlete leans forward. They will perform 5 reps on one arm, then 5 on the other arm.

Strength

Metcon (Weight)

3 SETS FOR QUALITY

10/10 Single Leg DB RDL (Athlete Choice, Light)

10/10 Single Leg Glute Bridge-Ups

1:00 Slow Deadbugs

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

5 Deadlifts (315/225)|(225/155)

10 Box Jump Overs (24/20)

15 Sit-Ups

(Score is Rounds + Reps)

KG BB: (143/93)|(100/70)

Sunday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Scap Pull-Ups

3 Tempo Strict Pull-Ups (3111)

5 Empty Barbell Kang Squats

5 Tempo Back Squats (30X1)

Workout

Metcon (Time)

10 ROUNDS FOR TIME

6 Back Squats (155/105)|(115/75)

8 Chest to Bar Pull-Ups

12/10 Cal Bike

(Score is Time)

KG BB: (70/55)|(50/35)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

20 ROUNDS FOR TIME*

6 Back Squats (155/105)|(115/75)

8 Chest to Bar Pull-Ups

*P1 performs a full round while P2 Bikes. Alternate every round.

(Score is Time)

KG BB: (70/55)|(50/35)

Saturday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

FOR QUALITY (5:00 Cap)

10 Scap Push-Ups

10 Push-Up to Pike

:30 Pike Hold

10 Up-Downs (EZ)

:30 Plank Hold

10 Alt. Push-Up to Star Plank*

*Perform a Push-Up and rotate into a Star Plank before returning to the next rep.

Strength

Metcon (Weight)

3 SETS FOR QUALITY

6/6 DB Windmills (Athlete Choice)

:30/:30 Single Arm DB OH Walk

-Rest as needed b/t Sets-

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 7 MINUTES*

12 Push Press (115/75)|(75/55)

12 Sit-Ups

-Rest 2:00-

AMRAP x 7 MINUTES*

12 Push Press

12 Sit-Ups

*3 Up-Downs at the Start of Each Minute…Including 3,2,1 go.

(Score is Rounds + Reps)

KG BB: (50/35)|(35/25)

Friday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

2 SETS

10/10 Banded Monster Walks

10/10 Single Leg RDL (unweighted)

10 Scap Push-Ups

Into…

2 SETS

10 Cossack Squats

10 Bicep Hammer Curls

10 Inch Worms + Push-Up

Into…

2 SETS

10 Wall Ball Front Squats

10 Wall Ball Strict Press

10 DB Romanian Deadlift

Into…

1 SET

10 Wall Balls

10 Double DB Russian Swings

10 Push-Ups

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

5-10-15-20…and so on

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

DB Hang Muscle Cleans (35/20)|(20/10)

Hand Release Push-Ups

(Score is Rounds + Reps)

KG WB: (9/6)|(6/5)

KG DB: (15/9)|(9/6)

Finisher

Metcon (No Measure)

3 SETS FOR QUALITY

8 DB Zottman Curls

Max Alt. DB Hammer Curls

-Rest as needed b/t Sets-

(No Measure)

Thursday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

20 Jumping Jacks

10 Scap Pull-Ups

10 Barbell Good Mornings

10 Tuck-Ups or V-Ups

Skill

Metcon (No Measure)

EMOM x 10 MINUTES

MIN 1 – 5 Strict TTB + :20 Hollow Body Hang*

MIN 2 – :45 Shuttle Run (EZ)

*Drop between TTB + Hang

(No Measure)

Workout

Metcon (Time)

4 ROUNDS FOR TIME

15 Toes to Bar

15 Deadlifts (225/155)|(155/105)

400m Run

(Score is Time)

KG BB: (100/70)|(70/55)

Wednesday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Bootstrappers

5 Tempo Air Squats (33X1)

10 Scap Push-Ups

5 Step-Ups

Into…

3 SETS (SINGLE DB FOR EACH MOVEMENT)

5/5 DB Deadlift

5/5 Tempo DB Front Squats (31X1)

5/5 Tempo DB Bent Over Row (31X1)

5 Box Jumps*

*Athletes must step down.

Workout

Metcon (AMRAP – Reps)

5 SETS FOR MAX REPS

1:00 DB Front Squats (Athlete Choice)

1:00 Box Jumps (30/24)*

1:00 DB No Push-Up Renegade Rows

1:00 Hollow Hold

1:00 Rest

*Athlete must step down from the box.

(Score is Reps)

Tuesday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

2:00 Row

Into…

1 ROUND

20 Single Unders

10 PVC Pass Throughs

10 Jumping Squats

Into…

1 ROUND

15 High Jump Single Unders

8 Snatch Push Jerk

7 PVC Overhead Squat

Strength

Metcon (Weight)

3 SETS ON A 12:00 RUNNING CLOCK…

1 Snatch Deadlift

+

1 Hang Power Snatch (Above the Knee)

+

1 Hang Power Snatch (Below the Knee)

-Rest as needed b/t Sets-

*Weight stays Light for all 3 Sets

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

4 SETS

ON A 4:00 RUNNING CLOCK…

500/400m Row

15 Power Snatch*

Max Double Unders in Time Remaining

-Rest 1:00 b/t Sets-

*Power Snatch reps decrease by 3 each set…15-12-9-6

SET 1 – 15 Reps @ (95/65)|(65/45)

SET 2 – 12 Reps @ (115/75)|(75/55)

SET 3 – 9 Reps @ (135/95)|(95/65)

SET 4 – 6 Reps @ (155/105)|(115/75)

(Score is Reps)

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

KG BB2: (50/35)|(35/25)

KG BB3: (60/42.5)|(42.5/30)

KG BB4: (70/55)|(50/35)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Upper Back

(No Measure)

Monday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Scap Pull-Ups

5 Ring Rows

10 Alt. Cossack Squats

5 Single DB Strict Press

Extended Warm-up

Metcon (No Measure)

2 SETS FOR QUALITY

1:00 Handstand Hold*

8/8 Tempo (2020) Box Step-Downs (24/20)

1:00 Weighted DB Squat Hold

1:00 Bike (EZ)

-Rest as needed b/t Sets-

*Freestand Optional

(No Measure)

Workout

Metcon (Time)

FOR TIME

40/30 Cal Bike

40 Single DB Alt. Step-Ups (50/35)|(35/20) || (24/20)*

20 Handstand Push-Ups

40 Pull-Ups

20 Handstand Push-Ups

40 Single DB Alt. Step-Ups

40/30 Cal Bike

*DB Can be held in any way above the waist.

(Score is Time)

HSPU Option 1: Box Pike Push-Ups

HSPU Option 2: DB Strict Press

KG DB: (22.5/15)|(15/9)

Sunday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

400m Jog

Immediately into…

2 ROUNDS

10 Alt. Cossack Squats

10 Slow Kang Squats

10 Barbell Jumping Back Squats

20 Alt. Elbow Punches

10 Slow RDLs

10 Upright Rows

Strength

Power Clean (1-Rep Moderate-Heavy )

ON A 10:00 RUNNING CLOCK…

Build to Workout Weight or Slightly Heavier for Power Clean

(Score is Weight)

Workout

“CUPID SHUFFLE” (AMRAP – Reps)

EMOM x 14 MINUTES*

MIN 1 – 1 Burpee Over Bar + Max Power Cleans (185/135)|(135/95)

MIN 2 – 2 Burpees Over Bar + Max Power Cleans

MIN 3 – 3 Burpees Over Bar + Max Power Cleans

MIN 4 – 4 Burpees Over Bar + Max Power Cleans

…and so on until Round 14

MIN 14 – 14 Burpees Over Bar + Max Power Cleans

*If unable to finish the Burpees, perform the next minute with 2 less Burpees than what is assigned.

(Score is Total Reps of Power Clean)

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