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

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

2 ROUNDS

20 Jumping Jacks

10 PVC Pass Throughs

10 BB Wide Grip Bent Over Row

2 ROUNDS

5 BB Slow Snatch Deadlift

5 BB Snatch Grip Behind Neck Press

10 Controlled Kip Swings

Strength

Metcon (Weight)

EMOM x 5 MINUTES

1 Snatch Deadlift

+

1 Hang Power Snatch (Below the Knee)

+

1 Power Snatch

*Weight stays Moderate for all sets. Should be close to workout weight.

(Score is Weight)
-Rest 2:00 b/t Part 1 & Part 2-

Metcon (No Measure)

ON A 5:00 RUNNING CLOCK…

Practice BMU Skill or Find Adjustment for Workout

(No Measure)

Workout

“POWER PLUS AMANDA” (Time)

FOR TIME

11-9-7-5

Power Snatch (135/95)|(95/65)

Bar Muscle-Up

-15:00 Hard Cap-

Thursday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

4:00 LINE DRILLS (Walking 25’ out / 25’ back…each movement)

Knees to Chest

Heels to Butt

Figure 4

Lunge with a Twist

Toe Walk

Heel Walk

4:00 LINE DRILLS (Running 25’ out / 25’ back…each movement)

High Knees

Butt Kickers

Single Leg Hop (L)

Single Leg Hop (R)

50m Run (Light-Mod Pace)

50m Run (Mod-Fast Pace)

Into…

2-3 ROUNDS (4:00 Cap)

10 Wall Ball Push Press

10 WB Front Rack Lunges

10 Box Step Overs

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 20 MINUTES

400m Run

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

20 DB Suitcase Lunges (50/35)|(35/20)

10 Box Jump Overs (24/20)

(Score is Rounds + Reps)

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

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

Optional Finisher

Metcon (No Measure)

FOR QUALITY

400/200 Alt. Box Step-Ups (20)*

Week 5 of 6 — “Chad” Extra Credit

*No Weight Vest Option today.

(No Measure)

Wednesday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

:45 Bike*

:30 Hollow Hold (Alt. each round with Quad Hold)

10 Scap Pull-Ups

10 Ring Rows

10 Up-Downs**

*Athletes increase the pace each round

**Option to switch to Burpees at 4:00 mark

Skill

Metcon (No Measure)

EMOM x 8 MINUTES

MIN 1 – :50 Rope Climb Practice Option*

MIN 2 – :50 Quad Hold or Hollow Hold

Rope Climb Practice Options…

Rope Pull-Ups

Rope Hanging Knee Raise

Clamp to Stand

Rope Climb

(No Measure)

Workout

Metcon (1 Rounds for time)

4 SETS EACH ON A 4:00 RUNNING CLOCK…

30/24 Cal Bike

2 Rope Climbs or 10 Strict Pull-Ups

Burpees (Athlete Choice on Number)*

Rest in Time Remaining…

-No Additional Rest b/t Sets-

*Athletes can choose 8, 10, 12, 14, or 16 Burpees. Goal is at least :30 rest before next set.

(Score is Slowest Set)

Tuesday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

2 SETS (8:00 Cap…get as far as you can!)

1:00 Row @ Mod Pace

8 Cat-Cow

8 Arm Haulers

8 Alt. Side Lunges

Into…

2 SETS

:30 Row @ Hard Pace

10 Single DB Front Squats

10 Single DB Strict Press
COACHES NOTE — After completion of the Warm-Up…DBs can go away and Barbells come out for Teaching.

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy 3-Rep Thruster-Jerk

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

1000/800m Row

15 Thruster-Jerk (155/105)|(115/75)

750/500m Row

21 Shoulder to OH

(Score is Time)

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

Monday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

2 SETS (10:00 CAP…get as far as you can!)

35 Single Unders

10 Alt. Lunges

8 Inch Worms + Push-Up

Into..

2-3 SETS

30 Single Unders

10 Slamball Deadlifts

10 Slamball Curl to Press

10 Alt SB Lunges

Workout

Metcon (AMRAP – Rounds and Reps)

2 SETS

AMRAP x 4 MINUTES

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

20 SB Weighted Sit-Ups

-Rest 1:00-

AMRAP x 4 MINUTES

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

40 Double Unders

-Rest 2:00 b/t Sets-

(Score is Total Rounds + Reps)

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

Finisher

Metcon (AMRAP – Reps)

“TABATA”

8 SETS EACH, :20 ON/:10 OFF

Tabata 1 – SB Hollow Body Flutter Kicks*

Tabata 2 – Slam Ball Bicep Curls

-Rest 1:00 b/t Tabatas-

*R+L = 1 Rep

(Score is Reps)

Sunday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

400m Group Run

Immediately Into…

20 Alt. Walking Knee Hugs

20 Alt. Walking Figure-4 Stretch

10 Bootstrappers

10 Alt. Groiners w/ Twist

10 Inch Worms

10 Alt. Cossack Squats

*From here, any remaining time, athletes can grab their DBs or a lighter set to practice the movements with.

Workout

“ELM STREET” (Time)

2 SETS FOR TIME

10 Devil’s Press (50/35)|(35/20)

400m Run

31 DB Sumo Cleans

300m Run

31 DB Floor Press

200m Run

31 DB Front Squats

100m Run

10 Devil’s Press

-Rest 2:00 b/t Sets-

(Score is Total Time)

Partner Workout Option

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Saturday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

2 Sets

10 Step Ups

8 Scap Pull Ups

6 Ring Rows

2 Sets

10 Box Jumps (24/20)

8 Kipping Swings

6 Tuck Ups

2 Sets

10 Box Jumps (30/24)

8 Kipping Knee Raises

6 Jumping Pull Ups

10:00 Max Time — From here, move into breaking down the movements in the workout!

Skill

Metcon (AMRAP – Reps)

3 SETS FOR REPS

:45 Max Toes to Bar

-Rest 2:00 b/t Sets-

(Score is Total Reps)

Workout

HOCUS POCUS (Time)

5 ROUNDS FOR TIME

13 Chest to Bar Pull-Ups

13 Burpees

13 Toes to Bar

13 Box Jumps (30/24)

*Weight Vest Optional.

(Score is Time)

Friday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

2:00 Bike (EZ)

into..

2 ROUNDS

15 Toe Touch Jumping Jacks

10 Groiners

5 Broad Jumps

into…

1:00 Bike (Mod-Hard)

2 ROUNDS (w/ Barbell)

6 Deadlift

12 Elbow Punches

6 Hang Muscle Cleans

Strength

Hang Power Clean (5-Rep )

ON A 18:00 RUNNING CLOCK…

Build to a Heavy 5-Rep Hang Power Clean

(Score is Weight)

Workout

Metcon (Time)

FOR TIME*

27-21-15-9

Hang Power Cleans (95/65)|(65/45)

*15/12 Cal Bike after each set

(Score is Time)

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

Optional Finisher

Metcon (No Measure)

FOR QUALITY

700/400 Alt. Box Step-Ups (20)*

Week 4 of 6 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)

Thursday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

3 ROUNDS (10:00 Cap)

1:00 Row

10 Slow Quadruped Shoulder Taps

5 Push-Up to Pike

10 Hollow Rocks

Skill

Metcon (No Measure)

ON A 15:00 RUNNING CLOCK…

Practice & Play HS Hold or HS Walk

(No Measure)

Workout

Metcon (AMRAP – Reps)

EMOM x 16 MINUTES

MIN 1 – :45 Max Handstand Push-Ups*

MIN 2&3 – Max Cal Row

MIN 4 – Rest

*Strict or Deficit HSPU Optional

**No additional rest b/t Sets

(Score is Lowest Reps in 4:00 Interval)

HSPU Option 1: Pike Push-Ups

HSPU Option 2: DB Strict Press

Wednesday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

2 Sets*

10 Banded Clam Shells

10/10 Monster Walks (10 Steps Forward/ 10 Steps Backwards)

Into….

2 Sets

10 Groiners

10 Banded Pull-Throughs **

10 Barbell Kang Squats

30 Singles → 30 Double Unders/Attempts

* Wrap a light band around the knees

** Band is wrapped around the bottom of the rig. Athletes face against the band and pull the band through the legs. (Think KB Swing)

Strength

Metcon (Weight)

3 SETS FOR QUALITY*

5 Tempo Back Squat (21X1, Heavy)

10 Russian KB Swings (Heavy)

1:00 Glute Bridge Hold

*Same weight across all 3 sets.

(Score is Back Squat Weight)

Workout

Metcon (Time)

FOR TIME

45 Back Squats (185/135)|(135/95)*

*Option to come from the rack.

**Every 2:30 beginning at 0:00, perform 15 KB Swings (53/35)|(35/26) + 30 Double Unders.

(Score is Time)

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

KG KB: (24/16)|(16/12)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs

(No Measure)

Tuesday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

2 SETS (7:00 CAP)

100m Run

10/10 Leg Swings

8 Samson Lunges

8 Good Mornings

10 Dead Bugs

Into…

2 SETS

200m Run

5 Lunge + Lunge + Air Squat

10 Plate Ground to Overhead

10 Alt. V-Ups

Workout

Metcon (Time)

FOR TIME

800m Run

50 Walking Lunges

50 Sit-Ups

200m Run

50 Up-Down Box Step-Overs (24/20)

200m Run

50 Sit-Ups

50 Walking Lunges

800m Run

(Score is Time)

Finisher

Metcon (No Measure)

2-3 SETS FOR QUALITY*

1:00 Elbow Plank

:30 Left Side Plank

:30 Right Side Plank

1:00 Elbow Plank

*Must be performed unbroken. Lower times as needed.

-Rest as Needed b/t Sets-

(No Measure)

Monday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

3 SETS (7:00 CAP)

200m Run

10 Slow Banded Pull-Downs

8 Push-Up to Pike

6 Barbell Snatch Grip RDL

4 Up-Downs

Strength

Metcon (AMRAP – Reps)

3-5 SETS

Max Strict Pull-Ups*

*If using a band, goal is 7-10 challenging Strict Pull-Ups

-Rest as Needed b/t Sets-

(Score is Total Reps)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

12 Pull-Ups

9 Hand Release Push-Ups

3 Power Snatch (135/95)|(95/65)

*Option to go heavier

(Score is Rounds + Reps)

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

Sunday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

ON A 7:00 RUNNING CLOCK

FOR QUALITY

500/400m Row

1:00 Plank

5 Inchworms

5 Push-Up to Pike

10 DBL DB Deadlifts

5/5 Single DB Snatch (:02 Pause at the top of each rep)

1:00 Plank

*In time remaining, begin building up to the Workout Weight.

Workout

Metcon (Time)

“WESTON”

5 ROUNDS FOR TIME

1000/800m Row

200m DBL DB Farmer Carry (50/35)|(35/20)

100m Single Arm DB Waiter Walk*

*Switch hands at 50m.

(Score is Time)

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

*Option to perform 3 Rounds For Time
U.S. Drug Enforcement Administration Special Agent Michael E. Weston, 37, assigned to the Kabul Country Office in Kabul, Afghanistan, was killed on October 29, 2009, when the helicopter he was in crashed in western Afghanistan. He is survived by his wife Cynthia Tidler, parents Judy Zarit and Steve Weston, and brother Thomas.

Saturday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

AMRAP x 10 MINUTES

:30 Jump Rope

5/5 Cossack Squat

10 Wall Ball Front Squat

*At 5:00 mark, swap movements to:

:30 DU Attempts

5 Kang Squats

10 Wall Ball Thrusters

Workout

Metcon (Time)

FOR TIME

50-40-30-20-10

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

Double Unders**

Immediately Into…

1 Mile Run

*Heavy WB Optional

**Unbroken DU Optional

(Score is Time)

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

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

100-80-60-40-20

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

Double Unders

Immediately Into…

1 Mile Partner Wall Ball Run

*Heavy WB Optional

**The Wall Ball must never touch the ground. Partner 1 Works while P2 rests or Holds the Ball. For each time the Ball touches the ground, the team will add an additional Round of 20 Reps to the end of the Workout after the Mile is complete.

(Score is Time)

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

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Calf + Plantar Smash

(No Measure)