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!

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)

Friday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

3 ROUNDS

10 Up-Downs

5 BB Deadlift

5 BB Hang Muscle Clean + OH Press

5 False Grip Ring Rows

Skill

Metcon (No Measure)

SKILL

3-4 SETS

3 Unbroken Ring Muscle-Ups

-Rest as needed b/t Sets-

(No Measure)

Workout

Metcon (Time)

FOR TIME

18 Hang Clean and Jerks (115/75)|(75/55)

6 Ring Muscle-Ups

15 Hang Power Clean and Jerk

6 Ring Muscle-Ups

12 Hang Power Clean and Jerk

6 Ring Muscle-Ups

9 Hang Power Clean and Jerks

(Score is Time)

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

RMU Option 1: Jumping Ring Muscle-Ups

RMU Option 2: Burpee Pull-Ups

Thursday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

FOR TIME (10:00 Cap)

1:00 Bike (EZ Pace)

8/8 Lateral Box Step Ups

10 Samson Lunges + Twist

30 Mountain Climbers

-Into-

1:00 Bike (Mod Pace)

8/8 Transverse Step Ups*

10 Cossack Squats

20 CrossBody Mountain Climbers

-Into-

1:00 Bike

8 Box Jumps

10 Goblet Squats

10 Alt. Sit-Thrus
*The athlete begins lateral to the box. The foot nearest the box will step up facing the box. Use the foot on the box to rotate the body to standing facing the box. The athlete will step down and return to the starting position lateral to the box.

Workout

Metcon (AMRAP – Reps)

WORKOUT

2 SETS ON A 10:00 RUNNING CLOCK…

50/40 Cal Bike

40 Sit-Ups

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

Max Box Jump Overs in time remaining (24/20)

-Rest 3:00 b/t Sets-

(Score is Total Reps)

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

Wednesday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

3 SETS (7:00 HARD CAP)

200m Run

7 Up-Downs

7 Barbell Deadlifts

7 Jumping Kip Swings

7 Banded Pull Aparts

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

2 SETS FOR QUALITY

5 Perfect Kipping Chest to Bar Pull-Ups

10 Shoulders Only Butterfly Kip

5 Butterfly Pull-Ups

*Rest as needed b/t movements.

(No Measure)

Workout

RIPCORD (Time)

4 ROUNDS FOR TIME

15 Chest to Bar Pull-ups

15 Deadlift (185/125)|(155/105)

400m Run

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Lats + Glutes

(No Measure)

Tuesday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

4 SETS (10:00 CAP)

30 Single Unders

8 Lunge + Lunge + Air Squat

:30 Active Hang

5/5 Single Arm Ring Row

10 Slow Tuck-Ups

Workout

Metcon (1 Rounds for reps)

EMOM x 20 MINUTES

MIN 1 – 14 KB Alt Goblet Lunges (70/53)|(53/35)

MIN 2 – 3 Rope Climbs

MIN 3 – Max Double Unders

MIN 4 – REST

(Score is Lowest Double Unders)

KG KB: (32/24)|(24/16)

Monday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

2 SETS…

:45 Row for Cals (Mod Pace)

10 Alt. Long Reverse Lunges w/ PVC Pass

10 Behind Neck Wide-Grip Presses

:15 Wide Grip Elbow Roll Forward Hold

:15 Wide Grip Elbow Roll Back Hold

:15 Wide Grip OH Active Hold

Strength

Overhead Squat (5×3 @ Mod-Heavy)

*Bar comes from the rack. Option to increase weight for final 2 sets.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 12 MINUTES

6 Overhead Squats (135/95)|(95/65)*

15/12 Cal Row

*Option for Front Squat

(Score is Rounds + Reps)

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

Optional Finisher

Metcon (No Measure)

FOR QUALITY

550/300 Alt. Box Step-Ups (20)*

Week 3 of 6 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)

Sunday

Three Danes Wellness – NCMETCON

 

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

12/10 Cal Bike

10 Broad Jumps

8 Barbell RDL

*We have a very brief Warm-Up designed to get the blood flowing and get the athlete beginning the correct movement patterns and priming the CNS.

Strength

Metcon (Weight)

EVERY 2:00 x 5 SETS

2 Deadlift

+

2 Hang Power Cleans

*Start Moderate, build to Heavy.

(Score is Weight)

Workout

Metcon (1 Rounds for reps)

5 SETS ON A 3:00 RUNNING CLOCK…

35/28 Cal Bike*

Max Hang Power Clean (155/105)|(115/75) in Time Remaining…

-Rest 1:00 b/t Sets-

*2:00 Max time on Bike.

(Score is Lowest Reps)

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

Optional Cool Down

Warm-up (No Measure)

FOR RECOVERY

2:00 Pigeon Pose (L)

1:00 Elbow to Instep (L)

1:00 Elbow to Instep (R)

2:00 Pigeon Pose (R)

(No Measure)

Saturday

Three Danes Wellness – NCMETCON

 

Warm-up

Warm-up (No Measure)

LINE DRILLS (20-25’ for each drill, light jog back to starting position)

Walking Knee Hug

Walking Quad Stretch

Butt Kickers

High Knees

Power Skip

Immediately Into…

3 SETS

20 Band Pull-Aparts

20 Band Upright Rows

20 Band Rows (Band wrapped around an upright)

Workout

Metcon (Time)

FOR TIME

1 Mile Run

Immediately Into…

50 Strict Pull-Ups

75 Hand Release Push-Ups

100 Plate Step-Ups (45/35)|(35/15)|(24/20)

Immediately Into…

1 Mile Run

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Runs must be completed at start and finish. Hold the plate any way above the waist.

**Weight Vest Optional.

(Score is Time)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

1 Mile Partner Plate Run

Immediately Into…

100 Strict Pull-Ups

150 Hand Release Push-Ups

200 Plate Step-Ups (45/35)|(35/15)|(24/20)

Immediately Into…

1 Mile Partner Plate Run

*Partition Pull-Ups and Push-Ups and Step-Ups in any way or order to complete the work. Hold the plate any way above the waist for Step-Ups.

*Partner 1 Works while P2 Holds the Plate any way above the waist at all times. If the plate touches the ground or is rested anywhere at or below the waist, both partners perform 10 Burpees before resuming. During Step-Ups, plate is being held by the working Partner.

**Weight Vest Optional.

(Score is Time)

Friday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

6 Barbell Strict Presses

8 Russian Kettlebell Swings

10 Box Step Ups

*At 4:00, swap movements to Push Press, American Kettlebell Swings & Box Jumps

GOAL: Progress in movement complexity, speed, and power as time progresses.

Strength

Push Press (7-Rep Heavy 1)

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 7-Rep Push Press

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

15 Push Press (95/65)|(65/45)

12 Kettlebell Swings (70/53)|(53/35)

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

(Score is Time)

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

KG KB: (32/24)|(24/16)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Upper Back + Tricep Smash

(No Measure)

Thursday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

3 SET (6:00 HARD CAP)

:30 Moderate Row

14 Hollow Rocks

7/7 Single Arm Ring Row

10 Samson Lunges

Skill

Metcon (No Measure)

3 SETS FOR QUALITY

3-5 Strict Toes to Bar

Into…

3 SETS FOR QUALITY

5 Double Kip Toes to Bar*

*1 Kip + 1 Kipping Toes to Bar = 1 Rep.

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 8 MINUTES

500/400m Row

15 Toes to Bar

-Rest 2:00-

AMRAP x 8 MINUTES

500/400m Row

20 KB Alt. Goblet Lunges (53/35)|(35/26)

-Rest 2:00-

AMRAP x 8 MINUTES

500/400m Row

15 Ring Rows

*L+R = 1 Rep

(Score is Rounds + Reps)

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

Wednesday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

EMOM x 10:00 MINUTES

MIN 1 – :20/:20 SA DB Arnold Press

MIN 2 – :20/:20 SA DB Front Squat

MIN 3 – :20/:20 SA DB Deadlift

MIN 4 – :40 Sit-Thrus

MIN 5 – :40 Hollow Hold

COACHES NOTE — Keep DB out for Teaching.

Workout

Ellen (Time)

3 rounds for time of:

20 burpees

21 dumbbell snatches

12 dumbbell thrusters

Use a single dumbbell on the snatches and a pair for the thrusters.

♀ 35-lb. DBs ♂ 50-lb. DBs
To learn more about Ellen click here

Finisher

Metcon (Time)

FOR TIME*

21-15-9-15-21

Russian Twists

Hollow Body Flutter Kicks

*L + R = 1 Rep. Option to perform both movements weighted.

(Score is Time)

Tuesday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

2 ROUNDS

30 Singles

10 Step Back Lunges

5 Push-Up + Shoulder Tap

2 ROUNDS

30 Singles (Single, Single, High Jump)

10 Narrow Stance Squats

10 Slow Shoulder Taps*

*Switch to Pike Shoulder tap in 2nd Round

Skill

Metcon (No Measure)

EMOM x 12 MINUTES

MIN 1 – :45 Practice GOAT Option

MIN 2 – :45 Row or Bike EZ

GOAT Option 1: Pistol Squat

GOAT Option 2: HS Walk or Hold

GOAT Option 3: Rope Climb

GOAT Option 4: Double Unders

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES*

8-10-12-14…and so on

Air Squat**

Sit-Up***

*30 Double Unders after each full round

**Alt. Pistols Optional

**GHD Sit-Ups Optional

(Score is Rounds + Reps)

Optional Finisher

Metcon (No Measure)

FOR QUALITY

400/200 Alt. Box Step-Ups (24/20)*

Week 2 of 6 — “Chad” Extra Credit

*Weight Vest Optional

(No Measure)

Monday

Three Danes Wellness – NCMETCON

 

Warm-up

Warm-up (No Measure)

4 ROUNDS

(:15 each)

— Jumping Jacks

— Groiners*

— Alt. V-Ups**

— Air Squats***

*Rounds 3 and 4 switch to Jumping Groiners

**Option to alternate between Alt. Supermans each Round

***Rounds 3 and 4 switch to Jumping Squats

Strength

Clean and Jerk (2-Rep Heavy )

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 2-Rep Power Clean and Jerk

(Score is Weight)

Workout

“THE CALI BEAR” (Weight)

EVERY :30 FOR 20 MINUTES

1 Power Clean & Jerk (225/155)|(155/105)

*Beginners should scale weight to a moderate load and perform 2-3+ reps on the minute, resting as needed to ensure proper mechanics.