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)

400m Jog

Immediately into…

3 SETS (W/ Empty Barbell)

5 Clean Deadlifts

5 Slow Goodmornings

10 Behind the Neck Alt. Elbow Punches

5 Back Rack Squat Jumps

5 Broad Jumps (No Barbell)

Strength

Metcon (Weight)

EMOM x 10 MINUTES

3 Hang Power Cleans*

*Start moderate and build to heavy. Build every other set.

(Score is Weight)

Workout

Metcon (Time)

FOR TIME

800m Run

Immediately Into…

5 ROUNDS

10 Hang Power Cleans (115/75)|(75/55)

30 Double Unders*

Immediately Into…

800m Run

(Score is Time)

*Option for “Unbroken” Double Unders

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

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

800m Team Run

Immediately Into…

10 ROUNDS

10 Hang Power Cleans (115/75)|(75/55)

30 Double Unders*

Immediately Into…

800m Team Run

(Score is Time)

*Option for “Unbroken” Double Unders

**Runs performed together. You go, I go format for the Rounds. P2 Rests while P1 works.

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

Friday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

2 ROUNDS

6/6 SA Ring Rows

8 Up-Down Mountain Climbers*

10 Barbell Strict Press

10 Elbow Punches

Into…

2 ROUNDS

6 Kip Swings

8 Deadbugs

10 Push Press

*1 Rep= Drop to Plank + 6 Mountain Climbers + Jump Feet Forward + Stand.

Skill

Metcon (No Measure)

5 SETS FOR QUALITY*

3 Kip Swings

2 Hips to Rings

1 Ring Muscle-Up

*Athlete can either come off bar b/t movements or option to go unbroken.

(No Measure)

Workout

Metcon (Time)

FOR TIME

10 Ring Muscle-Ups

20 Push Press (135/95)|(95/65)

30 Up-Downs

40 Sit-Ups

15 Ring Muscle-Ups

30 Push Press

45 Up-Downs

60 Sit-Ups

(Score is Time)

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

RMU Option 1: Jumping Ring Muscle-Up

RMU Option 2: Low Ring Transitions

Optional Cool Down

Warm-up (No Measure)

3 SETS FOR RECOVERY

8/8 Thoracic Rotation w/ Foam Roller

10 OH Reach w/ Foam Roller

(No Measure)

Thursday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

4 SETS

10 Row Strokes*

10 KB/DB Good Mornings

10 Scap Pull-Ups

:20 DB/KB Overhead Hold

*1st Set = Legs only

2nd Set = Legs + Lean Back (no arm bend yet!)

3rd Set = Legs + Lean Back + Arms (reverse the order to return)

4th Set = Full Row Stroke at speed

Workout

Metcon (No Measure)

2 SETS FOR QUALITY*

500/400m Row

12/12 DB/KB SA Supported Tempo Bent Over Row (31X0)

3/3 DB/KB Windmills

Immediately Into…

2 SETS FOR QUALITY*

500/400m Row

25 Russian DB/KB Swings

1:00 Bar Hang

*Athlete Choice for all weights.

(No Measure)

Partner Finisher

Metcon (Time)

IN TEAMS OF 2…

FOR TIME

2000m Row*

*Partners alternate every 250m until completion of 2000m.

(Score is Time)

Wednesday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

EMOM x 6 MINUTES

MIN 1 – 10 Alt Groiners + Max Wall Sit

MIN 2 – 10 Step Ups + Max Empty Barbell OH Hold

Strength

Thruster (Heavy 3-Rep )

ON A 15:00 RUNNING CLOCK…

Build to a Heavy 3-Rep Thruster*

*Bar comes from the rack or ground. Thruster or Thruster-Jerk are both available.

(Score is Weight)

Workout

Metcon (AMRAP – Reps)

AMRAP x 10 MINUTES

10-8-6-4-2*

Thruster (95/65)|(65/45)

Burpee Box Jump (24/20)

*If round of 2/2 is completed, start back at 10/10.

(Score is Total Reps)

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

Cool Down

Warm-up (No Measure)

FOR RECOVERY

1:00 Calf Smash (R)

1:00 Calf Smash (L)

5:00 Foam Roll Legs

(No Measure)

Tuesday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

2 ROUNDS

:30 Bike (EZ-Mod)

15 Jumping Jacks

10 Scap Pull-Ups

2 ROUNDS

:30 Bike (Mod-Hard)

5/5 SA Ring Row*

5 Hanging Knee Tucks

*Option to switch to 10 Alt Ring Rows in the 2nd Round.

Skill

Metcon (No Measure)

ON A 12:00 RUNNING CLOCK…

Practice J-Technique for Rope Climbs

(No Measure)

Workout

Metcon (Time)

FOR TIME*

100/80 Cal Bike

*Every 2:00 including at 0:00, perform 2 Rope Climbs. Option to perform 5-7 Strict Pull-Ups instead of Rope Climb.

(Score is Time)

Optional Finisher

Metcon (No Measure)

“TABATA”

8 SETS (:20 on/:10 off)

Crossbody Mountain Climbers

(No Measure)

Monday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

100m Run

10 DB Curl + Press

5 Inch Worm to Squat*

20 Shoulder Taps

*Start in a squat with hands on the ground, raise their hips like a Bootstrapper and then walk their hands out to a plank to perform a Push-Up.

Strength

Metcon (Weight)

3 SETS FOR QUALITY

12 Alt. DB Gorilla Row (Athlete Choice)

12 DB Floor Press

(Score is Weight)

Workout

Metcon (Time)

5 ROUNDS FOR TIME

12 DB Deadlifts (50/35)|(35/20)

9 DB Hang Power Cleans

12 Hand Release Push-Up

*After “Odd” Rounds (1, 3, & 5), perform a 400m Run.

(Score is Time)

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

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Upper/Middle Back

(No Measure)

Sunday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

ON A 10:00 RUNNING CLOCK…

Row 2:00 (EZ Pace)

Immediately Into…

AMRAP x 6 MINUTES

5 Inchworms w/ Push-Up

10 Alt. Plank Shoulder Taps

10 Alt. Pike Shoulder Taps

5 Up-Downs

3-5 Strict Pull-Ups or 10 Ring Rows

Immediately Into…

2:00 Row (Moderate Pace)

Workout

Metcon (Time)

FOR TIME

1500/1250m Row

6 Wall Walks*

30 Burpee Pull-Up

1000/800m Row

6 Wall Walks

20 Burpee Pull-Up

500/400m Row

6 Wall Walks

10 Burpee Pull-Up

*Alternate Options for Wall Walk…

30′ HS Walk

100′ Bear Crawl

(Score is Time)

Finisher

Metcon (Weight)

2 SETS FOR QUALITY

21-15-9

DB Hammer Curls (Athlete Choice, Light)

DB Rolling Tricep Extensions

-Rest 2:00 b/t Sets-

(Score is Weight)

Saturday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

10 Alt. Elbow to Instep

10 Bootstrappers w/ :03 pause in the bottom

10 Alt. Reverse Lunges

10 Squat Jumps

10 Alt. Elbow Punches

10 Front Rack Kang Squats (PVC or Empty Barbell)

Max Tempo Front Squats (3111) in time remaining…

Strength

Front Squat (5-4-3-4-3-2)

*Start Moderate build to Heavy. Wave loading.

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

ON A 15:00 RUNNING CLOCK…

100 Double Unders

20 Front Squats (135/95)|(95/65)

100 Double Unders

15 Front Squats (155/105)|(115/75)

In Time Remaining…

AMRAP of…

50 Double Unders

5 Front Squats (185/135)|(135/95)

(Score is Rounds + Reps)

KG BB1: (60/42.5)|(42.5/30)

KG BB2: (70/55)|(50/35)

KG BB3: (85/60)|(60/42.5)

Partner Workout Option

Metcon (AMRAP – Rounds and Reps)

IN TEAMS OF 2…

ON A 20:00 RUNNING CLOCK…

200 Double Unders

40 Front Squats (135/95)|(95/65)

200 Double Unders

30 Front Squats (155/105)|(115/75)

In Time Remaining…

AMRAP of…

30 Double Unders

3 Front Squats (185/135)|(135/95)

*In ‘Running Clock’ portion, P1 works while P2 rests. Switch as needed to complete the work. For the ‘AMRAP’ portion, partners take turns alternating complete rounds of 30 DU + 3 FS.

(Score is Rounds + Reps)

KG BB1: (60/42.5)|(42.5/30)

KG BB2: (70/55)|(50/35)

KG BB3: (85/60)|(60/42.5)

Friday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

3 ROUNDS

30 Crossbody Mountain Climbers

15 Slam Balls

10 PVC Passthrus

10 Scap Pull-Ups*

5 Burpees

*R2 complete 6 Kip Swings + 10 Slow Tuck-Ups. R3 complete 6 Bigger Kip Swings + 10 Knees to Chest.

Strength

Metcon (Weight)

ON A 15:00 RUNNING CLOCK…

Build to a Moderate-Heavy Complex

1 Snatch Deadlift

+

1 Below the Knee Hang Power Snatch

+

1 Power Snatch

(Score is Weight)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 6 MINUTES

8 Power Snatch (95/65)|(65/45)

8 Toes to Bar

-Rest 2:00-

AMRAP x 6 MINUTES

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

8 Toes to Bar

(Score is Rounds + Reps)

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

KG BB2: (60/42.5)|(42.5/30)

Thursday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

3 SETS

:30 Bike (EZ → Mod → Hard)

8 Scap Pull-Ups

10 Single Ring Row*

12 Tuck-Ups

100m Jog

*2 Hands on 1 Ring (hand over hand) and pull towards the chest.

Skill

Metcon (No Measure)

ON A 10:00 RUNNING CLOCK…

Practice Rope Climb Technique

(No Measure)

Workout

Metcon (AMRAP – Reps)

EMOM x 20 MINUTES

MIN 1&2 – 3 Rope Climbs + Max Cal Bike

MIN 3&4 – 200m Run + Max Slam Balls (Athlete Choice)

(Score is Reps)

Optional Finisher

Metcon (No Measure)

EMOM x 6 MINUTES

MIN 1 – :45 Max Alt. Sit-Thrus

MIN 2 – :45 Hollow Flutter Kicks

(No Measure)

Wednesday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

AMRAP x 5 MINUTES

10 Alt Groiners

20 Pike Shoulder Taps

30 Jumping Jacks

Into…

AMRAP x 5 MINUTES

10 Single KB Romanian Deadlifts

8 KB Hip Pops*

6/6 Single Arm KB Strict Press

*Use the force from the lower body to pop the KB up and out of the hip pocket (not a full Russian KBS).

Strength

Metcon (Weight)

5 SETS

3 Strict Press*

5/5 Bodyweight Tempo Bulgarian Split Squats (2111)

*Start Moderate and Build to Heavy

-Rest as Needed b/t Sets-

(Score is Weight)

Workout

Metcon (Time)

3 ROUNDS FOR TIME

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

24 Russian KB Swing (53/35)|(35/26)

36 Walking Lunges

(Score is Time)

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

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

Tuesday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

AMRAP x 8 MINUTES

1:00 Row

5 Inch Worms (No Push-Up)

10 Step Ups

5/5 KB OH Press

Extended Warm-up

Warm-up (No Measure)

3 SETS FOR QUALITY

50’/50′ Filly Walk

15 KB Upright Row (Light)

20 Band Pull-Aparts

-Rest as Needed b/t Sets-

(No Measure)

Workout

Metcon (AMRAP – Rounds and Reps)

AMRAP x 15 MINUTES

15/10 Cal Row

:30 Plank

15 Up-Down

:30 Plank

15 Box Jumps* (20)

*Step-Down Mandatory

(Score is Rounds + Reps)

Cool Down

Warm-up (No Measure)

FOR RECOVERY

5:00 Foam Roll Legs

(No Measure)

Monday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

1 ROUND

20 Jumping Jacks

20 High Knees

20 Butt Kickers

20 Shoulder Taps

Into…

2 ROUNDS

5 Scap Pull-Ups + 5 Kipping Swings

5 Knee Push-Ups

10 Cossack Squats

Workout

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

Optional Benchmark

Metcon (Time)

***LOWER VOLUME VERSION***

FOR TIME*

800m Run

into…

10 ROUNDS

5 Pull Option**

10 Push-Ups

15 Squats

into…

800m Run

*Mandatory break-up the reps into 10 rounds. No vest.

**Options for Pull – Heavy KB Swings, Bent Over Rows, Renegade Rows (No Push-Up), Heavy DB Deadlift, Ring Rows or any other Pull-Up sub!

(Score is Time)

Optional Benchmark

Metcon (Time)

***HOME VERSION***

FOR TIME*

1 Mile Run

100 Pull Option**

200 Push-ups

300 Air Squats

1 Mile Run

*If you have a 20# weighted vest, put it on! Reps for the BW movements can be completed in any sequence.

**Options for Pull – Heavy KB Swings, Bent Over Rows, Renegade Rows (No Push-Up), Heavy DB Deadlift, Ring Rows or any other Pull-Up sub!

(Score is Time)

Sunday

Three Danes CrossFit – NCMETCON

Warm-up

Warm-up (No Measure)

ON A 5:00 RUNNING CLOCK…

10 Bootstrappers

10 Inchworms w/ Push-Ups

10 Alt. High Kicks

10 Alt. Samson Lunges

5 Box Step-Ups + 5 Box Jumps

Bike in Time remaining…

Strength

Deadlift (3-3-3)

*Start Moderate-Heavy and Build to Heavy.

(Score is Weight)

Workout

Metcon (4 Rounds for time)

4 SETS*

15/12 Cal Bike

12 Up-Downs

9 Box Jump Overs (24/20)

7 Deadlifts (275/185)|(185/135)

-Rest 1:30 b/t Sets-

*If you plan on doing MURPH tomorrow, lower the load or perform entire workout For Quality.

(Score is Each Set for Time)

KG BB: (125/85)|(85/60)

Partner Workout Option

Metcon (Time)

IN TEAMS OF 2…

14 ROUNDS FOR TIME*

8/6 Cal Bike

4 Up-Downs

4 Box Jump Overs (24/20)

4 Deadlifts (275/185)|(185/135)

*P1 works while P2 rests. Alternate after each full round. Each Partner completes 7 rounds.

(Score is Time)

KG BB: (125/85)|(85/60)