WOD'S ARCHIVE

  • Workout of the Day – Wednesday, July 18, 2018

    By Coach Quinn | In WOD | on July 17, 2018

    EMOM x 10:
    1 – 1-3 Strict Muscle-ups or 3-6 Muscle-ups
    2 – 30-45 second Handstand Hold or Handstand Walk

    10-1 reps for time of:
    DB Man-maker (50/35)
    After each round, run 200m.

    Assault Bike
    4 sets (12 minutes)
    2 mins @ 80%
    1 min @ 50%

    CONTINUE READING
  • Workout of the Day – Tuesday, July 17, 2018

    By Coach Quinn | In WOD | on July 16, 2018

     

    Undefeated CrossFit is proud to be once again be hosting the half time show at the Blue Bombers CrossFit Night!

    Come down and cheer on the Bombers and watch some amazing feats of exercise at halftime as some of your Undefeated friends throw down against all the other gyms in the city!

    Click here for Tickets

    Tempo Back Squat
    E2 x 5:
    6 reps @ 31X1 tempo*
    Rest 2-3 minutes, then complete:
    One set of max reps at your final weight (no tempo).

    Reminder about tempo: Today’s tempo is 3 seconds down, 1 second active pause at the bottom, accelerate up, 1 second pause at the top. This tempo will dictate the load you choose on the bar. If the load is too heavy to maintain this exact tempo, you must reduce the load. Keep in mind that the one second pause at the bottom must be active, meaning that your back/core/glutes are engaged holding a strong position, not hanging out in a passive, slack position. This way you are ready to accelerate straight out of the bottom without any bounce. Finally, the one second pause at the top is important.

    15 minute AMRAP:
    12 Box Jumps (24/20)
    9 Shoulder to Overhead (115/80)
    9 Toes to Bar

    Row
    5 x 250m, rest 1:1

    CONTINUE READING
  • Workout of the Day – Monday, July 16, 2018

    By Coach Quinn | In WOD | on July 15, 2018

    Monday – Clean & jerk complex, chipper conditioning
    Tuesday – Back squat, BJ/S2O/T2B conditioning
    Wednesday – Gymnastics (MU/handstand), run conditioning
    Thursday – Monster Mash
    Friday – Snatch complex, row interval conditioning
    Saturday – Deadlift, Run/Cindy

    E2 x 6:
    Romanian Deadlift x 6 reps, followed immediately by 3 high Box Jumps

    3 rounds for time:
    15/10 cal Assault Bike
    15 Deadlifts (135/95)
    15 Wall-balls (20/14)
    15/10 cal Row

    Here’s a little reading on the importance of a quality, low-catch power clean, courtesy of Wil Fleming.

    E2 x 6:
    3-position Catch* Power Clean & Jerk Complex
    (3 Power Cleans + 1 Front Squat + 1 Jerk)

    *Note: the 3-position catch refers to the level you will receive each power clean. The first rep will be received in a relatively high partial squat (e.g. femur 30° from vertical), the second in a lower partial squat (e.g. femur 60° from vertical), and the third right just at parallel (femur 90° from vertical).

    For time:
    45/30 cal Assault Bike
    45 Deadlifts (135/95)
    45 Wall-balls (20/14)
    45/30 cal Row

    Run
    3-4 x 400m

    Rest as needed between each effort. Goal is to maintain the same pace on each. Use a watch to track your times. 

    CONTINUE READING
  • Workout of the Day – Saturday, July 14, 2018

    By Coach Quinn | In WOD | on July 13, 2018

     

    E2 x 6:
    Back Squat
    Set 1: 6 @ 70%
    Set 2: 5 @ 75%
    Set 3: 4 @ 80%
    Set 4: 3 @ 85%
    Set 5: 2 @ 90%
    Set 6: 1 @ 95%+

    In 20 minutes, complete the following:
    2 mile Run*
    Max distance Row
    *We will use the Willson-Fennel-Buffalo route from the “Triple 2.” Post meters rowed to whiteboard.

    Walk/Hike/Swim/Yoga/Stretch

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

    CONTINUE READING
  • Workout of the Day – Friday, July 13, 2018

    By Coach Quinn | In WOD | on July 12, 2018

    5 minute AMRAP:
    Ring Muscle-ups OR Pull-ups*
    *Modify to band-assisted kipping pull-ups or ring rows if needed. 

    “The Chief”

    Complete 5 rounds of the following:

    3 minute AMRAP:
    3 Power Cleans (135/95)
    6 Push-Ups
    9 Air Squats
    1 minute Rest

    *Start each subsequent round where you left off on the previous round. Scale load on power cleans as needed, or switch to DB cleans. Post total rounds + reps to whiteboard. 

    Row
    10 minutes, increasing pace each minute.

    CONTINUE READING
  • Workout of the Day – Thursday, July 12, 2018

    By Coach Quinn | In WOD | on July 11, 2018

    0-15:

    EMOM x 12:
    1 – *Rope Pull from Seated to Standing x 5
    2 – **Banded 1-arm Chest Press in Standing x 8/arm
    3 – ***KB Bottom-up Carry x 2 rig-lengths/arm
    4 – Med-ball Clean + Wall-ball Shot x 10
    *The rope pull is simply a modified rope climb where you start in sitting and pull yourself to standing, then lower back down. Repeat for 5 reps. 
    **This is a standing chest press against a band attached to the rig at chest height. Stand facing away from the rig with the band looped around your palm. It will be most comfortable for the band to sit on the inside of your elbow (instead of on the outside). Press with control from chest to fully extended for 8 reps per side.
    ***Hold the KB with your elbow at shoulder height (90° shoulder and 90° elbow angles). 

    15-30:

    12 minute AMRAP:
    1 Rope Climb
    8 Thrusters (95/65)
    20 Double-unders

    30-45:

    3 rounds for time:
    30 Slam Ball Slams (20/12)
    300m Slam Ball Run

    Happy Birthday Coach Sam!

    The 10-minute leopard test: Hold a deep squat for 10 minutes. Count the number of times you have to come out of the squat — we are aiming to improve upon last week’s effort.  

    CONTINUE READING
  • Workout of the Day – Wednesday, July 11, 2018

    By Coach Quinn | In WOD | on July 10, 2018

    EMOM x 10:
    1 – Deadlift x 3-5 reps*
    2 – Handstand Hold x 30 seconds
    *If you can do 5 good reps, increase the weight for the next set. If you cannot do 3 good reps, it’s too heavy!

    Every 4 minutes, for 5 sets, each for time:
    200m Run
    8 Burpee Box Jump Overs (24/20)
    12/8 cal Assault Bike
    *Post each round to board. 

    Mobility:

    Glute Smash with Ball x 2 mins/side
    Lizard Stretch x 2 mins/side
    Pigeon Stretch x 2 mins/side

    CONTINUE READING
  • Workout of the Day – Tuesday, July 10, 2018

    By Coach Quinn | In WOD | on July 9, 2018

    Undefeated CrossFit is proud to be once again be hosting the half time show at the Blue Bombers CrossFit Night!

    Come down and cheer on the Bombers and watch some amazing feats of exercise at halftime as some of your Undefeated friends throw down against all the other gyms in the city!

    Click here for Tickets

    15 minutes to establish BOTH of the following:
    – 3RM Bench Press
    – 3RM Weighted Pull-up/Chin-up OR Max unbroken Strict Pull-ups/Chin-ups

    15 minute AMRAP:
    10 2xDB Ground to Overhead (50/35)
    15 Air Squats
    20 Sit-ups

    15 minutes to establish BOTH of the following:
    – 3RM Bench Press
    – 3RM Weighted Pull-up/Chin-up OR Max unbroken Strict Pull-ups/Chin-ups

    15 minute AMRAP:
    10 Barbell Ground to Overhead (95/65)
    15 Air Squats
    20 Sit-ups

    EMOM x 8:
    30-60 Double-unders

    CONTINUE READING
  • Workout of the Day – Monday, July 9, 2018

    By Coach Quinn | In WOD | on July 8, 2018

    Monday – Snatch complex, T2B/KBS/Row conditioning
    Tuesday – Bench press/Strict pull-up test, barbell AMRAP
    Wednesday – Deadlift, interval conditioning
    Thursday – Monster mash (& Coach Sam’s birthday!)
    Friday – Muscle-up/Pull-up test, “The Chief”
    Saturday – Back squat, Run/Row conditioning

    E2 x 7:
    Snatch-grip Push Press + OHS + Snatch Balance
    Sets 1-2: (1+3+1)
    Sets 3-4: (1+2+1)
    Sets 5-7: (1+1+1)
    *Keep this light if you are still working on your overhead squat position. It is okay to limited your depth if necessary to maintain a stable shoulder and upright torso position. The coach may recommend a heel lift if ankle mobility is your limiting factor.

    3 rounds for time:
    20 Toes to Bar
    30 Russian KB Swings (55/35)
    30/20 cal Row

    E2 x 7:
    Power Snatch + Hang Snatch + OHS
    Sets 1-2: (1+3+1)
    Sets 3-4: (1+2+1)
    Sets 5-7: (1+1+1)

    3 rounds for time:
    20 Toes to Bar
    25 Overhead KB Swings (55/35)
    30/20 cal Row

    Assault Bike:
    Complete 200/140 calories for time

    CONTINUE READING
  • Workout of the Day – Saturday, July 7, 2018

    By Coach Quinn | In WOD | on July 6, 2018

    35 minute AMRAP:
    3 Rope Climbs
    15/10 cal Row
    15 (GHD) Sit-ups
    10 Tire Flips
    50m Prowler Push (25m out, 25m back, very heavy) OR Heavy Sled Drag

    Walk/Hike/Swim/Yoga/Stretch

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

    CONTINUE READING
  • Workout of the Day – Friday, July 6, 2018

    By Coach Quinn | In WOD | on July 5, 2018

    E2 x 7:
    Front Squat + Thruster + Jerk
    Sets 1-2: (1+3+1)
    Sets 3-4: (1+2+1)
    Sets 5-7: (1+1+1)
    *The first two sets are 1 front squat + 3 thrusters + 1 jerk (this may be power jerk or split jerk). This is to be performed as a complex, without putting the bar down. Increase the weight as the reps decrease across sets. Aim to build to a max in this complex. 

    1 minute work, 30 seconds rest x 4 rounds, for max total reps:
    1 – Wall-balls (20/14)
    2 – Step-ups (24/20)
    3 – Assault Bike
    4 – Rest
    *Add up total reps after each round of assault bike. This workout should be performed in the prescribed order, so the coach may stagger the start. There is plenty of rest built in, so make the most of work intervals. Do no use your hands to push off the knees in the step ups.

    E2 x 7:
    Power Clean + Hang Clean + Jerk
    Sets 1-2: (1+3+1)
    Sets 3-4: (1+2+1)
    Sets 5-7: (1+1+1)
    *The first two sets are 1 power clean + 3 hang cleans + 1 jerk. This is to be performed as a complex, without putting the bar down. Increase the weight as the reps decrease across sets. Aim to build to a max in this complex. 

    1 minute work, 30 seconds rest x 4 rounds, for max total reps:
    1 – Wall-balls (20/14)
    2 – Step-ups (24/20)
    3 – Assault Bike
    4 – Rest
    *Add up total reps after each round of assault bike. This workout should be performed in the prescribed order, so the coach may stagger the start. There is plenty of rest built in, so make the most of work intervals. Do no use your hands to push off the knees in the step ups. 

    Row
    4 sets of: 15 strokes, for max distance.
    Rest 1-2 minutes between attempts.

    CONTINUE READING
  • Workout of the Day – Thursday, July 5, 2018

    By Coach Quinn | In WOD | on July 4, 2018

    0-15:

    5 rounds for time:
    10 Pull-ups or Ring Rows
    10 Handstand Push-ups or Push-ups
    200m Run
    (12 minute time cap)

    15-30:

    4 rounds for time:
    30 KB Swings (35/25)
    300m Run
    (12 minute time cap)

    30-45:

    3 rounds for time:
    20 Overhead Squats (75/55)
    400m Run

    The 10-minute leopard test: Hold a deep squat for 10 minutes. Count the number of times you have to come out of the squat — we are aiming to improve upon last week’s effort.  

    CONTINUE READING
  • Workout of the Day – Wednesday, July 4, 2018

    By Coach Quinn | In WOD | on July 3, 2018

    E2 x 6:
    Back Squat
    Set 1: 6 @ 70%
    Set 2: 5 @ 75%
    Set 3: 4 @ 80%
    Sets 4-6: 3 @ 85%

    5 rounds for time:
    Run 400m
    20 KB Snatches (10/arm, 55/35)
    50 Double-unders
    Time cap: 20 minutes

    Mobility:

    Glute Smash with Ball x 2 mins/side
    Lizard Stretch x 2 mins/side
    Pigeon Stretch x 2 mins/side

    CONTINUE READING
  • Workout of the Day – Tuesday, July 3, 2018

    By Coach Quinn | In WOD | on July 2, 2018

    EMOM x 10:
    1 – Strict HSPU x one challenging set OR Handstand Hold x 30-40 seconds
    2 – Banded DB Bench Row x 8/arm
    *Consider adding small deficit to SHSPU. 

    5 rounds for time:
    20 DB Reverse Lunges (35/25)
    13 C2B Pull-ups
    6 Box-Over Burpees (24/20)
    Rest exactly 1 minute between rounds.
    *Scale the C2B to regular pull-ups or ring rows. 

    6 rounds for time:
    50 Double-unders
    25/15 cal Assault Bike

    CONTINUE READING
  • Workout of the Day – Monday, July 2, 2018

    By Coach Quinn | In WOD | on July 1, 2018

    Join us for a Holiday WOD Monday at noon with Coach Rich!

    With a partner, complete as many rounds as possible in 30 minutes of:
    400m Run
    20 Medicine Ball Sit-ups
    40 Wall-balls
    20 Burpees

    One partner working at a time, with both partners completing the run together. Each team of two will have one medicine ball. The ball must not touch the ground throughout the workout. It will go with your team on the run, then must be passed back and forth as partners alternate sit-ups. You may break up the wall-balls as you see fit, and during the burpees the partner who is not working must hold the ball. If the ball touches the ground for any reason, you and your partner must complete a 1-minute Front Plank hold before continuing.

    Monday – Holiday WOD
    Tuesday – Handstand work, DB lunge/Pull-up/Burpee conditioning
    Wednesday – Back squat, run/KB snatch/DU conditioning
    Thursday – Monster mash
    Friday – Clean & Jerk complex, wall-ball/step-up/bike interval conditioning
    Saturday – Ropes, tires, sleds, oh my!

    CONTINUE READING
  • Workout of the Day – Saturday, June 30, 2018

    By Coach Quinn | In WOD | on June 29, 2018

     

    EMOM x 8:
    1 – Ring Muscle-ups x 2-5 or Strict C2B Pull-ups x 5
    2 – Handstand Walk or Free-standing Handstand Hold practice x 30 seconds

    30 minute AMRAP:
    10 DB Front Squats (left) + 10 Shoulder to Overhead (left) + 1 rig-length Overhead Carry
    10 DB Front Squats (right) + 10 Shoulder to Overhead (right) + 1 rig-length Overhead Carry
    300m Run
    1 gym length Bear Crawl
    300m Run
    15 Pull-ups
    *Note: the DB squat/S2O/carry complex can be done outdoors behind the gym, from wall to wall.

    Walk/Hike/Swim/Yoga/Stretch

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

    CONTINUE READING
  • Workout of the Day – Friday, June 29, 2018

    By Coach Quinn | In WOD | on June 28, 2018

    E30s x 4 (2 minutes):
    Deadlift x 1 @ 60-80%

    EMOM x 4 (4 minutes):
    Deadlift x 1 @ 80-90%

    E2 x 4 (8 minutes):
    Deadlift x 1 @ 90+%

    Complete all of the following for time:

    50/35 cal Assault Bike

    Then, immediately into 5 rounds of:
    6 Burpee Box Overs
    6 Toes to Bar

    Then finish with:
    400m Run.

    Row
    10 minutes, increasing pace each minute.

    CONTINUE READING
  • Workout of the Day – Thursday, June 28, 2018

    By Coach Quinn | In WOD | on June 27, 2018

    0-15:

    2 rounds for time:
    30 Medicine Ball Squats
    400m Medicine Ball Carry
    Time cap: 12 minutes

    15-30:

    12 minute AMRAP:
    100m Sled Drag (4/3 plates; 50m Forward, 50m Reverse)
    12 2xDB Step-back Lunges, alternating (50/35)
    12 DB Snatches, alternating (50/35)
    30 Double-unders

    30-45:

    For time:
    500m Row
    50 Hand-release Push-ups
    500m Row

    The 10-minute leopard test: Hold a deep squat for 10 minutes. Count the number of times you have to come out of the squat — we are aiming to improve upon last week’s effort.  

    CONTINUE READING
  • Workout of the Day – Wednesday, June 27, 2018

    By Coach Quinn | In WOD | on June 26, 2018

    E90s x 8:
    1 – DB Bench Press x 6 (as heavy as possible, no required tempo)
    2 – Horizontal Ring Rows x max unbroken reps (no required tempo)

    4 minute AMRAP:
    6 DB Deadlifts (50/35)
    5 DB Hang Power Cleans
    4 DB Shoulder to Overhead
    3 Burpees over the DB

    2 minutes Rest

    4 minute AMRAP:
    6 DB Deadlifts (40/30)
    5 DB Hang Power Cleans
    4 DB Shoulder to Overhead
    3 Burpees over the DB

    2 minutes Rest

    4 minute AMRAP:
    6 DB Deadlifts (35/25)
    5 DB Hang Power Cleans
    4 DB Shoulder to Overhead
    3 Burpees over the DB

    E90s x 8:
    1 – DB Bench Press x 6 (as heavy as possible, no required tempo)
    2 – Horizontal Ring Rows x max unbroken reps (no required tempo)

    4 minute AMRAP:
    6 Deadlifts (115/75)
    5 Hang Power Cleans
    4 Shoulder to Overhead
    3 Burpees over the Bar

    2 minutes Rest

    4 minute AMRAP:
    6 Deadlifts (95/65)
    5 Hang Power Cleans
    4 Shoulder to Overhead
    3 Burpees over the Bar

    2 minutes Rest

    4 minute AMRAP:
    6 Deadlifts (75/55)
    5 Hang Power Cleans
    4 Shoulder to Overhead
    3 Burpees over the Bar

    Mobility:

    Glute Smash with Ball x 2 mins/side
    Lizard Stretch x 2 mins/side
    Pigeon Stretch x 2 mins/side

    CONTINUE READING
  • Workout of the Day – Tuesday, June 26, 2018

    By Coach Quinn | In WOD | on June 25, 2018

    E2 x 7:
    Overhead Squat x 5 reps + Seated Box Jumps x 5 reps
    *Move slowly and with intention on the overhead squats, choosing a light to moderate load to maximize range of motion. For the seated box jumps, sit on a low box or stack of plates and drive aggressively through the legs to a high box jump. Step down and repeat for 5 total reps. This goal of this exercise is explosiveness off the floor and aggressively pulling the feet up to a high box surface (a similar hip movement as we use in the snatch to quickly open the hip from our launch position and then close it to pull ourselves under the bar). This is for quality. 

    4 rounds for time:
    40-32-24-16 Wall-balls* (20/14)
    400m Run
    *Wall-balls must be unbroken.

    E2 x 7:
    Hang Snatch
    Sets 1-2: 3 reps @ 60-70%
    Sets 3-4: 2 reps @ 70-75%
    Sets 5-7: 1 rep @ 80+%

    4 rounds for time:
    40-32-24-16 Wall-balls* (20/14)
    400m Run
    *Wall-balls must be unbroken. 

    EMOM x 8:
    30-60 Double-unders

    CONTINUE READING
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