WOD'S ARCHIVE

  • Workout of the Day – Wednesday, December 13, 2017

    By Coach Quinn | In WOD | on December 12, 2017

    E90s x 10:
    Hang (Power) Clean
    Sets 1-4: 6 reps
    Sets 5-7: 4 reps
    Sets 8-10: 2 reps
    *Sets 1-4 are primer sets where we nail down our technique with light weight. You may then choose to increase the weight for the sets of 4 and 2.

    45-30-15 reps for time of:
    Anchored Abmat Sit-ups
    1-arm DB Push Press (50/35)
    Double-unders

    E90s x 10:
    Clean
    Sets 1-4: 3 reps
    Sets 5-7: 2 reps
    Sets 8-10 1 rep

    45-30-15 reps for time of:
    Anchored Abmat Sit-ups
    1-arm DB Push Press (50/35)
    Double-unders

    Capacity

    3 sets: Row x 500m, rest 1:1

    CONTINUE READING
  • Workout of the Day – Tuesday, December 12, 2017

    By Coach Quinn | In WOD | on December 11, 2017

    EMOM x 16:
    1 – Mixed-grip Pull-ups x 5-8
    2 – Perfect (Parallette) Push-ups x 10-15
    3 – Wall Slides x10
    4 – Banded Pallof Hold x 20 seconds/side

    10 minute AMRAP:
    6 Slam Ball Slams (20/12)
    5 Toes to Bar
    4 Burpees

    Core Accessory

    In as few sets as possible:
    100 GHD Hip Extensions

    CONTINUE READING
  • Workout of the Day – Monday, December 11, 2017

    By Coach Quinn | In WOD | on December 10, 2017

    So… you guys enjoyed last Tuesday? Enjoy today 😉 Also – I realize that I made some last minute modifications to last week’s programming, rendering the preview somewhat incorrect. No promises on this week either!

    Monday – Back Squat, Lunge-fest 2017
    Tuesday – Push-up/Pull-up,
    Wednesday – Clean/Deadlift,
    Thursday – Monster Mash
    Friday – “Kelly”
    Saturday – 45 minute Grunt Work AMRAP

    E2 x 5:
    Back Squat x 3, 6, 9, 12, 15
    *Start by building to a quality heavy triple, then decrease the weight as needed. 

    For time:
    50 2xDB Walking Lunges (50/35)
    50 2xDB Walking Lunges (35/25)
    50 2xDB Walking Lunges (25/15)
    50 Walking Lunges

    Capacity

    Assault Bike
    10-20 minutes at a conversational pace.

    CONTINUE READING
  • Workout of the Day – Saturday, December 9, 2017

    By Coach Quinn | In WOD | on December 8, 2017

    2017 Winter Hoodies and Pullovers are Here!

    Adult Sizes $65     Youth Sizes $40

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    Email your Order to info@undefeatedcrossfit.com

    Include your size (adult/child) zip up or pull over.

    Sample sizes are at the gym to try on.

    3 sets:
    Band Pull-aparts x 15
    I-Y-T x 5
    Wall Walks x 3
    Deck Squats x 8

    4 sets, for max weight in each set:
    2xDB Thruster x 12, 9, 6, 3
    *This is four total working sets of 2xDB thrusters (a set of 12, 9, 6, and 3). The goal is to choose the heaviest weight possible to complete the required reps in each set.

    21-15-9 reps for time of:
    – DB Chest Press (50/35)
    – Strict Pull-ups

    Walk/Hike/Swim/Yoga/Stretch

    Get 30-60 minutes of active, restorative rest each day this weekend.

    CONTINUE READING
  • Workout of the Day – Friday, December 8, 2017

    By Coach Quinn | In WOD | on December 7, 2017

    E2 x 6:
    Deadlift x 8, 6, 4, 6, 4, 2

    20 minute AMRAP:
    20 Rig-length Shuttle Runs
    20 Anchored Abmat Sit-ups
    20 Air Squats
    *Each shuttle run is one rig length. This is 10 times there and back. 

    Want to order an Undefeated Hoodie?

    Sample sizes are at the gym, email your order to

    info@undefeatedcrossfit.com

    Capacity

    Assault Bike
    Complete 15/10 cals every minute, to failure.

    CONTINUE READING
  • Workout of the Day – Thursday, December 7, 2017

    By Coach Quinn | In WOD | on December 6, 2017

    0:00-15:00

    In 12 minutes, complete at a steady pace:
    1500m Row
    50 Air Squats
    40 Walking Lunges
    30 Push Press (45/35)
    20 Ring Rows
    10 Burpees

    15:00-30:00

    EMOM x 10:
    9 Thrusters (95/65)
    25 Double-unders (or one unbroken set)
    *Note: substitute 40-50 single skips. 

    30:00-

    5 rounds for time:
    15 DB Snatches (50/35)
    10-8-6-4-2 Burpee Box Jump Overs (24/20)
    *Time cap: 12 minutes

    Bulletproof (10 minutes)

    Foam roll upper back x 2 minutes
    Ball smash to armpit and pecs x 2 minutes/side
    Band hamstring stretch x 2 minutes/side

    CONTINUE READING
  • Workout of the Day – Wednesday, December 6, 2017

    By Coach Quinn | In WOD | on December 5, 2017

    E30s x 30 (15 minutes):
    Sets 1-10:
    1 – 3 (Weighted) Pull-ups
    2 – 3 Strict Handstand Push-ups or Seated DB Strict Press
    Sets 11-20:
    1 – 2 (Weighted) Pull-ups
    2 – 2 Strict Handstand Push-ups or Seated DB Strict Press
    Sets 21-30:
    1 – 1 (Weighted) Pull-up
    2 – 1 Strict Handstand Push-up or Seated DB Strict Press

    For max total reps, complete 45 seconds of work, 15 seconds rest x 4 rounds of the following:
    1 – Row (cals)
    2 – 2xDB Reverse Lunges (35/25)
    3 – 2xDB Push Press (35/25)
    4 – Anchored Abmat Sit-ups

    Capacity

    Assault Bike x 10-20 minutes at a conversational pace.

    CONTINUE READING
  • Workout of the Day – Tuesday, December 5, 2017

    By Coach Quinn | In WOD | on December 4, 2017

    EMOM x 10:
    Back Squat x 1, 2, 3, 4, 5, 6, 7, 8, 9, 10
    *Start by building to a quality challenging single for the first set. Then, every minute (yes, 1 minute), increase the reps by 1, decreasing the weight as needed. You may end up with an empty bar (or very light weight) for the final set of 10. Keep up your quality of movement for every rep!

    4 sets of the following, for individual times:
    Assault Bike x 10/7 cals
    Wall-balls x 20 (must be unbroken, Rx: 20/14, Rx+ 30/20)
    Sled Drag Sprint x 2 rig lengths (forwards there, backwards back)
    *No rest between any of these movements. Rest as needed between sets.

    Note each round’s time. Go as hard as possible each round. The assault bike should be an all-out sprint.

    Core Accessory

    For time:
    100 Anchored Ab-mat Sit-ups

    CONTINUE READING
  • Workout of the Day – Monday, December 4, 2017

    By Coach Quinn | In WOD | on December 3, 2017

    CHRISTMAS IS COMING!

    We’re entering a month-long mini-cycle that will take us to the start of January, where we will start fresh for the new year!

    This cycle will be less focused on specific skill development. It will involve lots of variety, lots of old favourites (benchmarks, classic CrossFit workouts, etc.), and a bit of time working on some less familiar movements too.

    Monday – Strict Pull-ups & Push-ups, “Jingle Bells”
    Tuesday – Back Squat, interval conditioning
    Wednesday – Upper body stability work, EMOM conditioning
    Thursday – Monster Mash
    Friday – Olympic lifting (for everyone!), “Grace”
    Saturday – Long, sweaty conditioning

    EMOM x 16:
    1 – 5-8 Strict Pull-ups
    2 – 10-15 Perfect (Parallette) Push-ups
    3 – 15-20 Band Pull-aparts
    4 – Star Plank x 20 seconds/side

    “Jingle Bells”
    15-12-9-12-9-6-9-6-3 reps of:
    – KB Swings (55/35)
    – Lateral Burpees over the KB
    *Rx is Russian swings. Rx+ is Overhead swings. 

    Capacity

    E2 x 3-5 sets:
    Row 500/400m.

    CONTINUE READING
  • Workout of the Day – Saturday, December 2, 2017

    By Coach Quinn | In WOD | on December 1, 2017

    Muscular endurance test #2

    3 rounds, for max total reps (12 minutes):
    1 minute AMRAP:
    BB Alternating Lunge Jumps (45/35)
    Rest 1 minute.
    1 minute AMRAP:
    Ring Rows
    Rest 1 minute.
    *Rings should be set at waist height, and heels in the vertical line of the rings. 

    At a steady, conversational pace:
    Run the loop of Van Walleghem Park
    *YES, we are running outside. Dress appropriately! If you feel good and/or enjoy running, feel free to do a couple laps of the park!

    Walk/Hike/Swim/Yoga/Stretch

    Get 30-60 minutes of active, restorative rest each day this weekend.

    CONTINUE READING
  • Workout of the Day – Friday, December 1, 2017

    By Coach Quinn | In WOD | on November 30, 2017

    15 minutes to establish:
    Strict Press 1RM AND Push Press 1RM

    2 rounds for time:
    20 Jumping Pull-ups
    20/16 cal Row
    20 2xDB Hang Cleans (50/35)

    15 minutes to establish:
    Split Jerk 1RM

    2 rounds for time:
    20 Pull-ups
    20/16 cal Row
    20 Power Cleans (95/65)

    Capacity

    For time:
    100-80-60-40-20 reps of Double-unders
    *Sets MUST be unbroken.

    CONTINUE READING
  • Workout of the Day – Thursday, November 30, 2017

    By Coach Quinn | In WOD | on November 29, 2017

    “Fight Gone Bad” (with transitions) RE-TEST!
    *Compare to Monday, October 23, 2017.

    3 rounds of 1 minute work, 15 seconds transition, for max total reps:
    1 – Wall-balls (20/14)
    2 – Sumo Deadlift High Pull (75/55)
    3 – Box Jumps (20/14)
    4 – Push Press (75/55)
    5 – Row (cals)
    6 – Rest

    Bulletproof (10 minutes)

    Foam roll upper back x 2 minutes
    Ball smash to armpit and pecs x 2 minutes/side
    Band hamstring stretch x 2 minutes/side

    CONTINUE READING
  • Workout of the Day – Wednesday, November 29, 2017

    By Coach Quinn | In WOD | on November 28, 2017

    15 minutes to establish:
    Deadlift Technical 1RM

    For max total reps:

    5 minute AMRAP:
    Burpees to 6″ target

    1 minute Rest

    5 minute AMRAP:
    Assault Bike (cals)

    1 minute Rest

    5 minute AMRAP:
    Double-unders

    *You may perform these sets in any order. 

    Capacity

    Row x 10-20 minutes at a conversational pace.

    CONTINUE READING
  • Workout of the Day – Tuesday, November 28, 2017

    By Coach Quinn | In WOD | on November 27, 2017

    15 minutes to establish:
    Overhead Squat 1RM AND Strict Chin-up 1RM
    *For the chin-up, you may look to find the thinnest band that you can achieve a single rep with, or you may add load to establish a loaded 1RM. 

    3 rounds for time:
    500/400m Row
    30 1-arm DB Overhead Walking Lunges (50/35)
    *Knee should hover just off the ground. 

    15 minutes to establish:
    Snatch 1RM

    3 rounds for time:
    500/400m Row
    30 1-arm DB Overhead Walking Lunges (50/35)
    *Knee should hover just off the ground. 

    Core Accessory

    GHD Sit-up Hold
    Accumulate 3 minutes

    CONTINUE READING
  • Workout of the Day – Monday, November 27, 2017

    By Coach Quinn | In WOD | on November 26, 2017

    This is the last week of our current Fall 2 cycle. We are testing this week, then we will be going into a short Holiday cycle (details next week).

    Monday – Muscular endurance test #1, row intervals
    Tuesday – Snatch test,
    Wednesday – Deadlift test,
    Thursday – Fight Gone Bad re-test
    Friday – Split Jerk test,
    Saturday – Muscular endurance test #2,

    Upper Body Muscular Endurance Test

    3 rounds, for max total reps (12 minutes):
    1 minute AMRAP: 2xDB Bench Press @ 35/25
    Rest 1 minute.
    1 minute AMRAP: Toes to Bar
    Rest 1 minute.
    *Please do not scale the weight up on the DB Bench Press. Scale down if you do not think you could do a minute unbroken of quick, efficient reps. 

    10 sets, for max total distance (20 minutes):
    1 minute Row
    1 minute Rest

    Capacity

    Assault Bike
    4-6 sets:
    1 minute @ 75/65 rpm
    1 minute @ 60/50 rpm

    CONTINUE READING
  • Workout of the Day – Saturday, November 25, 2017

    By Coach Quinn | In WOD | on November 24, 2017

    15 minutes to establish:
    Back Squat Technical 1RM

    50-40-30-20-10 reps for time of:
    KB Swings (55/35)
    Anchored Abmat Sit-ups
    *Adapted from CrossFit.com Friday 171124

    Walk/Hike/Swim/Yoga/Stretch

    Get 30-60 minutes of active, restorative rest each day this weekend.

    CONTINUE READING
  • Workout of the Day – Friday, November 24, 2017

    By Coach Quinn | In WOD | on November 23, 2017

    15 minutes to establish:
    Strict Press 1RM
    *If you finish early, complete 2 down sets of 1-2 reps at 90% of 1RM.

    For time:
    60/40 cal Assault Bike
    50 1xDB Deadlifts (70/50)
    40 Wall-balls (20/14)
    30 1xDB Shoulder to Overhead (70/50)
    20 Burpees over the Dumbbell
    *The coach will stagger the start for access to the Assault Bike.

    15 minutes to establish:
    Clean 1RM
    *If you finish early, complete 2 down sets of 1-2 reps at 90% of 1RM. 

    For time:
    60/40 cal Assault Bike
    50 Deadlifts (95/65)
    40 Wall-balls (20/14)
    30 Shoulder to Overhead (95/65)
    20 Burpees over the Barbell
    *The coach will stagger the start for access to the Assault Bike.

    Capacity

    EMOM x 8:
    Double Unders x 50

    CONTINUE READING
  • Workout of the Day – Thursday, November 23, 2017

    By Coach Quinn | In WOD | on November 22, 2017

    “Monster Mash” Thursday

    0:00 – 15:00

    For time:
    1500/1200m Row
    20 Back Squats (225/155) or 70%
    60 second Handstand Hold (accumulated)
    Time cap: 12 minutes

    15:00 – 30:00

    For time:
    1000/800m Row
    20 Front Squats (185/125) or 70%
    60 second Handstand Hold (accumulated)
    Time cap: 12 minutes

    30:00 – 

    500/400m Row
    20 Overhead Squats (135/95) or 70%
    60 second Handstand Hold (accumulated)
    Time cap: 12 minutes

    Coach’s Note:
    Please observe the suggested loading and time cap. You should choose the lesser of the prescribed weight or 70% of your 1RM in each of the lifts. Substitute high plank (on low rings) for handstand if necessary.

    Bulletproof (10 minutes)

    Foam roll upper back x 2 minutes
    Ball smash to armpit and pecs x 2 minutes/side
    Band hamstring stretch x 2 minutes/side

    CONTINUE READING
  • Workout of the Day – Wednesday, November 22, 2017

    By Coach Quinn | In WOD | on November 21, 2017

    3 rounds for time:
    500m Row
    10 – 8 – 6 DB Manmakers (50/35)
    *A DB manmaker is a push-up on two dumbbells, a plank row with each arm, followed by a burpee into a squat clean thruster.

    3 sets:
    – DB Bulgarian Split Squat x 6/leg @ 21X1 tempo
    – 1-arm Ring Rows x 6-8/arm @ 21X1 tempo
    – Star Plank Rollovers x 20 reps
    *For the star plank rollovers, start in star plank on one side, then switch to the other side without coming out of the plank. This is one rep. 

    Capacity

    4 sets:
    Row 300/250m, rest 1 minute between sets.

    CONTINUE READING
  • Workout of the Day – Tuesday, November 21, 2017

    By Coach Quinn | In WOD | on November 20, 2017

    E2 x 5: 
    Push Press x 3 (as heavy as possible)

    E2 x 2:
    Horizontal Ring Row x max reps

    EMOM x 15, for max total reps:
    1 – Row x 30 seconds
    2 – 2xDB Hang Cleans (50/35) x 30 seconds
    3 – Burpees x 30 seconds

    E2 x 3:
    Jerk Balance x 5

    E2 x 4:
    Split Jerk x 2

    EMOM x 15, for max total reps:
    1 – Row x 30 seconds
    2 – Hang Cleans (95/65) x 30 seconds
    3 – Burpees x 30 seconds

    Core Accessory

    GHD Sit-up Hold
    Accumulate 2 minutes

    CONTINUE READING
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