Monthly Archives

May 2019

Saturday 6.1.19

Three Danes CrossFit – CrossFit


WOD

“Murph”

For time:

1 mile Run

100 Pull-ups

200 Push-ups

300 Squats

1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Warm-up

5 Rounds

Light Jog to wall and back – TWICE

4 Lunges

4 Burpees

4 Kip Swings

2 Pull-Ups

2 Jump Squats

Mobility

Suggested mobility stretches for today’s class. Complete stretches as needed for areas which need improvement/ are tight. Approx. 1 minute per stretch:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Lat Stretch on Wall

Samson Stretch

Spiderman Stretch

PVC Circle

Rig Calf Stretch

Mobility Ball

WOD

Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here

Friday 5.31.19

Three Danes CrossFit – CrossFit


REMEMBER! MURPH WOD! This Saturday 6.1.19 at 9am – Good Luck Humans!

WOD

3 RFT

15 Deadlift 225#/ 155#

5 Wall Walks

15/12 Calorie Row

Rx+ 50′ HS Walk

Warm-up

3 Rounds

10 Shoulder to Overhead 45#/ 35#

15 Russian KB Swings

20/15 Calories Bike

Mobility

Suggested mobility stretches for today’s class. Complete stretches as needed for areas which need improvement/ are tight. Approx. 1 minute per stretch:

Squat Stretch

Front Rack Stretch

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Hip Bridge

Samson Stretch

Spiderman Stretch

Banded Shoulder/ Lat Stretch

Mobility Ball

Weightlifting

Pause Power Position Clean Warm Up

4×3 @ 40-60% 1RM

Jerk the final rep of each set

Drop and Reset

THEN

Hang Clean (above knee)

Every 2 Minutes for 12 Minutes

3 Reps @ 70%+

Jerk the last rep

Hang Clean (6 x 3 @ 70% of 1 RM)

WOD

Metcon (Time)

3 RFT

15 Deadlift 225#/ 155#

5 Wall Walks

15/12 Calorie Row

Rx+ 50′ HS Walk

Thursday 5.30.19

Three Danes CrossFit – CrossFit


WOD

4 RFT

8 Squat Snatch 95#/ 65#

Run 200m

2 Rope Climbs

Run 200m

Warm-up

3 Rounds

10 Goblet Squats

200m Ski

3 Rope Climb Scale Downs

Mobility

Suggested mobility stretches for today’s class. Complete stretches as needed for areas which need improvement/ are tight. Approx. 1 minute per stretch:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

Couch Stretch

Wall Stick-up

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Wall Splits

Squat Stretch – feet on wall

Hip Bridge

Samson Stretch

Spiderman Stretch

Weightlifting

Box Squat

3×10 @ 40% of 1RM Back Squat

AND

Banded Hamstring Curls 3×6

WOD

Metcon (Time)

4 RFT

8 Squat Snatch 95#/ 65#

Run 200m

2 Rope Climbs

Run 200m

Wednesday 5.29.19

Three Danes CrossFit – CrossFit


WOD

6 Rounds

6 Power Cleans 115/ 75#

8 Pull Ups

10/7 Cal Bike

18 Minute Cap

Rx+ 155#/ 105#, Chest To Bar

Warm-up

3 Rounds

20/14 Cal Bike

10 Alt Jumping Lunges

5 Strict Ring Dips

Mobility

Suggested mobility stretches for today’s class. Complete stretches as needed for areas which need improvement/ are tight. Approx. 1 minute per stretch:

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Rig Calf Stretch

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Banded Good Morning

Banded Reverse Shoulder Stretch

Banded Shoulder/ Lat Stretch

Banded Scapular Pull Down

Banded External Shoulder Rotation

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Inverted Scorpion Stretch

Mobility Ball – Shoulder Back Traps Lats Pecs

Conditioning

Sandbag “Front to Back” Lunges 150/100lbs

4×6 (3 each leg)

AND

Plank Hold

4 Rounds

1 minute on / 1 minute off

WOD

Metcon (Time)

6 Rounds

6 Power Cleans 115/ 75#

8 Pull Ups

10/7 Cal Bike

18 Minute Cap
Rx+ 155#/ 105#, Chest To Bar

Tuesday 5.28.19

Three Danes CrossFit – CrossFit


WOD

Snatch Pull + Hang Snatch below the knee; 2+2 reps @ 50, 60, 70, and 80% 1RM

Front Squat + Jerk; 3+3 reps @ 50, 60, 70% 1RM, 3+2 @ 75%, (3+1 @ 80%) x 3

Good Mornings; 6 – 6 – 6

Warm-up

1 round

250m Row

10 Squats

10 Push Ups

10 Step Ups

10 Kettlebell Swings – American

10 Barbell Thrusters

10 Burpees

10 Box Jumps

Mobility

Suggested mobility stretches for today’s class. Complete stretches as needed for areas which need improvement/ are tight. Approx. 1 minute per stretch:

Squat Stretch

Couch Stretch

Front Rack Stretch

Scorpion Stretch

Cradle Stretch

Wrist Stretch

Wall Splits

Squat Stretch – feet on wall

Hip Bridge

Samson Stretch

Spiderman Stretch

PVC Circle

PVC Overhead Squats

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

Snatch Pull (2 – 2 – 2 – 2)

2 reps @ 50, 60, 70, and 80% 1RM

Hang Snatch (2 – 2 – 2 – 2)

2 reps @ 50, 60, 70, and 80% 1RM

Front Squat (7 x 3)

3 reps @ 50, 60, 70, 75% 1RM, (3 @ 80%) x 3

Push Jerk (3 – 3 – 3 -2 – 1 – 1 – 1)

3 reps @ 50, 60, 70% 1RM, 2 @ 75%, (1 @ 80%) x 3

Good Mornings (6 – 6 – 6)

Build to heavy weight where 6 reps can still be completed unbroken. Complete 3 sets of 6 reps at that weight.

Monday 5.27.19

Three Danes CrossFit – CrossFit


WOD

DEVIL OF RAMADI V2 – CHRIS KYLE HERO WOD

4 Rounds (with a Partner) for Time

8 Man Makers (50/35 lb) / Plank Hold

20 Deadlifts (275/205 lb) / Wall Sit

24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

Cash out:

500 Double-Unders / Row

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.

Dedicated to decorated US Navy Seal veteran and sniper, Chris Kyle (April 8, 1974 – February 2, 2013) known as the most lethal sniper in American military history.

Time Magazine commemorated Chris Kyle’s Final Mission. “To his enemies, he was the “Devil of Ramadi,” an unseen terror who harried insurgents with his rifle during Operation Iraqi Freedom, often from an impossible remove. He served four tours of duty. He was credited with some 160 confirmed kills and was awarded two Purple Hearts as well as multiple Bronze and Silver Stars. He played a role in every major engagement in the Iraq war. To the 18,000 folks of Midlothian, Texas, a blue-collar town just south of Dallas, Navy SEAL sniper Chris Kyle, 38, was invincible, revered, a local boy, a hero who’d seen and done things they couldn’t imagine, and who then came back home to live with them again and to watch his children grow.”

Warm-up

3 Rounds

200m Run

10 Thrusters 45#/ 35#

10 Burpees

Mobility

Suggested mobility stretches for today’s class. Complete stretches as needed for areas which need improvement/ are tight. Approx. 1 minute per stretch:

Squat Stretch

Wall Stick-up

High Knee Pull

Cradle Stretch

Wrist Stretch

Hip Bridge

Rig Calf Stretch

Banded Arm Circles

Mobility Ball – Shoulder Back Traps Lats Pecs

WOD

DEVIL OF RAMADI V2 – CHRIS KYLE HERO WOD (Time)

4 Rounds (with a Partner) for Time

8 Man Makers (50/35 lb) / Plank Hold

20 Deadlifts (275/205 lb) / Wall Sit

24 One-Arm Dumbbell Thrusters (50/30 lb) / Scissor Kicks

Cash out:

500 Double-Unders / Row

With a running clock Partner A starts the man makers while Partner B holds plank. Partner A may not start a rep until partner B is working. Partition the work as needed, but both partners must work at the same time. Partners may switch positions at will. Once the man makers are complete, either partner may start the deadlifts, and so on. There is no work requirement (eg: meters or calories) on the final row.
Hero WODs are workouts intended to be performed with intense effort in honor of our fallen military Heroes. It isn’t about doing the WOD RX or about sacrificing form, technique and mechanics for the sake of a fast time or higher rounds. Rather, focus on what you can do, and you should still modify or scale the WOD where needed. When the WOD gets tough (and it will), there’s no complaining. Instead, think about those who sacrificed much more for our liberties and freedoms. High five your neighbor, give frequent shouts of encouragement and honor these Heroes with your very best effort for that day.

Sunday 5.26.19

Three Danes CrossFit – CrossFit

OPEN GYM

Three Danes CrossFit now offers open gym on Sundays! 8am – 11am

Now there will be a supervised block of time every week for our members and guests to come and get some more focused attention outside the traditional class environment. It is a great opportunity to work skills, supplement a strength program, or train for that upcoming competition. If you are entered in an on line competition, then this would be the time for you to come and get your WOD completed. Athletes can structure their own training time while at Open Gym, or the Trainer that day can help you select a WOD for you to complete.

There will be no WOD scheduled for Sunday, but Trainers are available the entire time to help you accomplish your goals, and keep you safe!

Saturday 5.25.19

Three Danes CrossFit – CrossFit


WOD

AMRAP 12 Minutes

10 Alternating Pistols

10 Toes to Bar

100′ DB Farmer’s Carry 70/50s

Warm-up

3 Rounds

1k Bike

15 Banded Good Mornings

10 Snatch Balance 45#/ 35#

Mobility

Suggested mobility stretches for today’s class. Complete stretches as needed for areas which need improvement/ are tight. Approx. 1 minute per stretch:

Squat Stretch

Quad Stretch (Butt Kick Leg Pull)

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Pigeon Sweep

PVC Circle

PVC Overhead Squats

Warrior Squat

Rig Calf Stretch

Foam Roller/ Barbell Shoulder Stretch

Hollow Rock

Superman

PVC Internal Shoulder Rotation

PVC External Shoulder Rotation

Mobility Ball

Weightlifting

Pause Power Position Snatch Warm Up

4×3 @ 40-60% 1RM

Drop and Reset

Then:

Hang Snatch (above knee)

Every 2 Minutes for 12 Minutes

3 Reps @ 70%+

Drop and Reset

Hang Snatch (3 – 3 – 3 – 3 – 3 – 3 @ 70% 1 RM)

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 12 Minutes

10 Alternating Pistols

10 Toes to Bar

100′ DB Farmer’s Carry 70/50s

Friday 5.24.19

Three Danes CrossFit – CrossFit


WOD

4 Rounds

15 DB Burpee Box Step Ups 24/20″ 50#’s/ 35#’s

10 HSPU

75 Double Unders

Warm-up

4 Rounds

:30 Banded Glute Activation

10 Push Ups

200m Row

Mobility

Suggested mobility stretches for today’s class. Complete stretches as needed for areas which need improvement/ are tight. Approx. 1 minute per stretch:

Squat Stretch

Scorpion Stretch

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Samson Stretch

Spiderman Stretch

PVC Circle

PVC Overhead Squats

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

5RM Bench Press – Athlete has 10 minutes to find their 5 rep max Bench Press

5 Rep Max Bench Press (5 – 5 – 5 – 5…)

Athlete to spend 10 minutes gradually increasing weight over each set to determine their 5 rep max Bench Press

WOD

Metcon (Time)

4 Rounds

15 DB Burpee Box Step Ups 24/20″ 50#’s/ 35#’s

10 HSPU

75 Double Unders

Thursday 5.23.19

Three Danes CrossFit – CrossFit


WOD

For Time

40 DB Thrusters 35#/ 20#

40/ 30 Calories Bike

6 Minute Cap

Can substitute 25/ 18 Cal Row for Bike

Rx+ 50#’s/ 35#’s

Warm-up

2 Rounds

20 Banded Good Mornings

10 Pull Ups

1k Bike or 250m Row

Mobility

Suggested mobility stretches for today’s class. Complete stretches as needed for areas which need improvement/ are tight. Approx. 1 minute per stretch:

Squat Stretch

Couch Stretch

Front Rack Stretch

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Lat Stretch on Wall

Rig Calf Stretch

Hollow Rock

Superman

Superman Arm Raises

Band Pull Apart, palms up

Banded Arm Circles

Banded Overhead Squat

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

AMRAP :60 x 3

Max Rep Sandbag Hug Squats 70#/ 50#

Rest 2:00

Use a heavy weight that is challenging; kettlebell or wreck bag could also be used instead.

Max Rep Sandbag Hug Squats (3 Sets Max Reps; 1 Minute each set)

AMRAP :60 x 3

Max Rep Sandbag Hug Squats 70#/ 50#

Rest 2:00

Use a heavy weight that is challenging; kettlebell or wreck bag could also be used instead.
Enter average number of squats achieved; ie, if athlete completes 48 squats over the 3 rounds, then score entered would be 3 sets and 16 reps.

WOD

Metcon (AMRAP – Reps)

For Time

40 DB Thrusters 35#/ 20#

40/ 30 Calories Bike

6 Minute Cap

Can substitute 25/ 18 Cal Row for Bike

Rx+ 50#’s/ 35#’s
Enter time completed in comment section.

CASH OUT

Metcon (AMRAP – Reps)

15 MIN AMRAP – MAX REP 200m RUN

200m Run

Rest :30
Each 200m Run completed equals one rep.