All Posts By

James Simonelli

Saturday 6.8.19

Three Danes CrossFit – CrossFit


WOD

4 RFT – PARTNER WOD

Partner A runs 400m

Partner B AMRAP

10 Bench Press 115#/ 75#

15 Toes To Bar

*each partner to complete 4 runs and 4 AMRAPs

Score is total reps completed during the AMRAP for both partners

Warm-up

3 Rounds

Wall Run

10 Push Ups

15 Air Squats

25 Double Unders

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

Lat Stretch on Wall

Chest Stretch (pec) on wall

Hip Bridge

PVC Circle

Rig Calf Stretch

Band Pull Apart, palms up

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

Athlete to complete 4 reps per arm to complete each set. Maintsain correct form and see if you can increase weight each set.

Turkish Get Up (4 – 4 – 4)

WOD

Metcon (AMRAP – Rounds and Reps)

4 RFT – PARTNER WOD

Partner A runs 400m

Partner B AMRAP

10 Bench Press 115#/ 75#

15 Toes To Bar

*Each partner to complete 4 runs and 4 AMRAPs

Score is total rounds and reps completed during the AMRAP for both partners.
Each person to continue the AMRAP where their Partner stopped.

Friday 6.7.19

Three Danes CrossFit – CrossFit


WOD

3 RFT

15 Double DB Deadlift 50/35s

10 Box Jump Overs 24/20″

12 DB Hang Power Cleans

10 Box Jump Overs

9 DB Thrusters

10 Box Jump Overs

Warm-up

2 Rounds

15 Band Pull Aparts

8 Thrusters w/ pause at top and bottom 45#/ 35#

500m 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

Quad Stretch (Butt Kick Leg Pull)

Couch Stretch

Front Rack 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

Hip Bridge

Rig Calf Stretch

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

Pause Power Position Clean Warm Up

3×3 @ 40-60% 1RM

Jerk the final rep of each set

Drop and Reset

THEN

Hang Clean (above knee)

Every Minute for 6 Minutes

2 Reps @ 75%+

Jerk the last rep

Hang Clean (6 x 2 @ 75% of 1 RM)

Hang Clean (above knee)

Every 2 Minutes for 12 Minutes

2 Reps @ 75%+

Jerk the last rep

WOD

Metcon (Time)

3 RFT

15 Double DB Deadlift 50/35s

10 Box Jump Overs 24/20″

12 DB Hang Power Cleans

10 Box Jump Overs

9 DB Thrusters

10 Box Jump Overs

Thursday 6.6.19

Three Danes CrossFit – CrossFit


Mother Daughter PR! Chantal with a 30″ box jump, and Emilia with her first 20″ box jump! – Congratulations!!

WOD

2 Rounds

60 Wallballs 20#/ 14#

40/30 Calories on Bike

20 Chest to Bar

Warm-up

5 Rounds

Walking Lunge Steps – back and forth across floor

:20 Freestanding HS Hold

5 Strict Pull Ups

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)

Scorpion Stretch

Knee Circles – Left, Right, Back and Forth

Samson Stretch

Spiderman Stretch

Rig Calf Stretch

Banded Arm Circles

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

Back Squat (3×3 @87.5% of 1 RM)

WOD

2 Rounds

60 Wallballs 20#/ 14#

40/30 Calories on Bike

20 Chest to Bar

Wednesday 6.5.19

Three Danes CrossFit – CrossFit


WOD

AMRAP 15 Minutes

3 Rope Climbs

6 Squat Cleans 135#/95#

9 Box Jump Overs 24″/ 20″

Warm-up

3 Rounds

1k on Bike

15 Jumping Squats

15 GHD Sit Ups

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

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Samson Stretch

Warrior Squat

Rig Calf Stretch

Band Pull Apart, palms up

Banded Arm Circles

Mobility Ball

Weightlifting

Sandbag Pause Squats 150/100lbs

3×10

Pause in the bottom of the Squat for a “2-count”

AND

Hip Extensions

3 x 10

WOD

Metcon (AMRAP – Rounds and Reps)

AMRAP 15 Minutes

3 Rope Climbs

6 Squat Cleans 135#/95#

9 Box Jump Overs 24″/ 20″

Tuesday 6.4.19

Three Danes CrossFit – CrossFit


WOD

Clean Pull

3 reps @ 80 and 90% of 1 RM

2 sets of 2 reps @ 100% of 1RM

2 sets of 1 rep @ 110% of 1RM

Back Squat – (percentages based off of 1 RM Clean)

3 reps @ 80, 90, 100, and 110% of 1RM

2 sets of 2 reps @ 120% of 1RM

Box Jumps

3 sets of 15 reps

Warm-up

2 Rounds

Row 250m

10 Kettlebell Swings

10 Muscle Clean 45#/35#

10 Hip Bridge

10 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)

Couch Stretch

Wall Stick-up on the floor

Scorpion Stretch

Knee Circles – Left, Right, Back and Forth

Wrist Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Pigeon Sweep

Frog Stretch

Samson Stretch

Spiderman Stretch

Cobra Pose

Child Pose

PVC Circle

PVC Overhead Squats

Rig Calf Stretch

Mobility Ball – Shoulder Back Traps Lats Pecs

Weightlifting

Clean Pull

3 reps @ 80 and 90% of 1 RM

2 sets of 2 reps @ 100% of 1RM

2 sets of 1 rep @ 110% of 1RM

Back Squat

3 reps @ 80, 90, 100, and 110% of 1RM

2 sets of 2 reps @ 120% of 1RM

Box Jumps (15 – 15 – 15)

Monday 6.3.19

Three Danes CrossFit – CrossFit


WOD

16 Minute Running Clock

4:00 Max Rep KB Snatch 53/35lbs

4:00 Max Burpees to 6″ Target

4:00 Max Rep KB Snatch

4:00 Max Burpees to 6″ Target

Score is total reps of KB Snatch and Burpees accumulated over 16 minutes.

Warm-up

3 Rounds

200m Row

10 Russian Swings

10 Lateral Goblet 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)

Couch Stretch

Wall Stick-up

High Knee Pull

Knee Circles – Left, Right, Back and Forth

Cradle Stretch

Lat Stretch on Wall

Chest Stretch (pec) on wall

Banded Arm Circles

Banded Overhead Squat

WOD

Metcon (AMRAP – Reps)

16 Minute Running Clock

4:00 Max Rep KB Snatch 53/35lbs

4:00 Max Burpees to 6″ Target

4:00 Max Rep KB Snatch

4:00 Max Burpees to 6″ Target
Score is total reps of KB Snatch and Burpees accumulated over 16 minutes.

Weightlifting

Single Leg KB Deadlift

6×10 (3 sets per side)

AND

Sots Press

(from back rack)

5×5

Sunday 6.2.19

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 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