WOD'S ARCHIVE

  • Workout of the Day – Saturday, August 19, 2017

    By Coach Quinn | In WOD | on August 18, 2017

    EMOM x 15:
    1 – Deadlift x 3 @ 30X1 tempo
    2 – Ring or Matador Dips x 6 @ 21X3 tempo
    3 – Suitcase Carry (KB or Farmer’s Handle)  x 20m per arm

    “Med-Ball Core 5K” 
    10 rounds for time:

    250/200m Row
    300m Med-ball Run
    50 Double-unders
    *Time cap: 30 minutes

    Bike/Swim/Walk/Hike
    Get outside and get sweaty for at least 30-60 minutes each day this weekend.

    CONTINUE READING
  • Workout of the Day – Friday, August 18, 2017

    By Coach Quinn | In WOD | on August 17, 2017

    E90s x 8:
    Hang Snatch x 1-3 reps

    6 rounds for time:
    10 DB Snatches Right (50/35)
    10 DB Snatches Left (50/35)
    200m Run

    E90s x 8:
    Snatch x 1 @ 75-85%

    6 rounds for time:
    10 DB Snatches Right (50/35)
    10 DB Snatches Left (50/35)
    200m Run

    Capacity

    Row 6x250m
    Rest 2 minutes between each effort.

    CONTINUE READING
  • Workout of the Day – Thursday, August 17, 2017

    By Coach Quinn | In WOD | on August 16, 2017

    “Monster Mash” Thursday

    With a running clock, perform the following:

    0:00-15:00

    EMOM x 12:
    1 – Plank Hip Swivel x 20 reps
    2 – Med-ball Lateral Throws x 20 reps, alternating sides
    3 – Assault Bike x 15/10 cals

    15:00-30:00

    EMOM x 12:
    1 – Wall-balls x 20 reps
    2 – Row x 20/16 cals
    3 – Slam Ball Slams x 20 reps

    30:00-

    EMOM x 12:
    1 – Band Pull-aparts x 20-30 reps
    2 – 1-leg Cross-body KB RDL x 6 per side
    3 – 1-arm DB Z-Press x 6/arm

    Bulletproof

    Foam roll lats x 1 minute/side
    Barbell smash triceps (in rack) x 1 minute/side
    Couch stretch x 2 minutes/side
    Lacrosse ball to glutes x 2 minutes/side

    CONTINUE READING
  • Workout of the Day – Wednesday, August 16, 2017

    By Coach Quinn | In WOD | on August 15, 2017

    EMOM x 12:
    1 – Strict Ring Muscle-ups x 1-3 reps or Low Ring Transitions x 3-5 reps
    2 – Handstand Walk x 1 gym length or Box Handstand Drill x 20-30 seconds
    3 – Hollow to Arch x 20-30 seconds

    14 minute AMRAP:
    4 Strict Toes to Bar
    5 Parallette Push-ups
    6 Box Jumps (24/20)
    7 2xKB Russian Swings (45/35)

    EMOM x 12:
    1 – Strict Ring Muscle-ups x 1-3 reps or Low Ring Transitions x 3-5 reps
    2 – Handstand Walk x 1 gym length or Box Handstand Drill x 20-30 seconds
    3 – Hollow to Arch x 20-30 seconds

    14 minute AMRAP:
    4 Strict Toes to Bar
    5 Clapping Push-ups
    6 Box Jumps (30/24)
    7 Overhead KB Swings (70/55)

    Aerobic Capacity

    3 rounds for consistent times:
    100 Double-unders
    400m Run
    Rest 30 seconds between rounds

    CONTINUE READING
  • Workout of the Day – Tuesday, August 15, 2017

    By Coach Quinn | In WOD | on August 14, 2017

    EMOM x 15:
    1 – Back Squat x 3 @ 30X1 tempo
    2 – Ring Rows x 4 @ 4040 tempo
    3 – Couch Stretch x 20 seconds/side
    *The ring rows should be challenging. Choose your angle such that you could not complete another rep at this tempo.

    4 sets:
    10/7 cal Row @ 95%
    8 2xDB Hang Power Cleans
    6 2xDB Front Rack Reverse Lunges
    4 2xDB Front Squats
    2 2xDB Shoulder to Overhead
    Rest 2-3 minutes between sets.
    *These sets must be unbroken and completed with as little rest as possible between the getting off the rower and starting the first power clean. Post heaviest load to whiteboard. 

    EMOM x 15:
    1 – Back Squat x 3 @ 30X1 tempo
    2 – Ring Rows x 4 @ 4040 tempo
    3 – Couch Stretch x 20 seconds/side
    *The ring rows should be challenging. Choose your angle such that you could not complete another rep at this tempo.

    4 sets:
    10/7 cal Row @ 95%
    8 Power Cleans
    6 Front Rack Reverse Lunges
    4 Front Squats
    2 Shoulder to Overhead
    Rest 2-3 minutes between sets.
    *These sets must be unbroken and completed with as little rest as possible between the getting off the rower and starting the first power clean. Post heaviest load to whiteboard. 

    2-3 sets:
    – Band Pull-aparts x 20-30 reps
    – Barbell Biceps Curls x 10-15 reps
    – Banded Triceps Extensions x 10-15 reps

    CONTINUE READING
  • Workout of the Day – Monday, August 14, 2017

    By Coach Quinn | In WOD | on August 13, 2017

    Here’s what this week looks like:

    Monday (Day 7) – Clean & Jerk
    Tuesday (Day 1) – Squat
    Wednesday (Day 2) – Gymnastics
    Thursday – Monster Mash (Conditioning Focus)
    Friday (Day 3) – Snatch
    Saturday (Day 4) – Deadlift

    EMOM x 10:
    Hang Clean & Jerk x 1
    *More practice on your olympic lifts! Use the hang or take the bar from the floor. Power jerk or split jerk is acceptable. Your coach will help you find a good progression to work on.

    EMOM x 18:
    1 – Burpee 2xDB Box Step-ups x 8-10 reps, alternating leg (50/35 to 20/14” box)
    2 – Ring Rows x 10 reps + Double-unders x 20 reps
    3 – Handstand hold x 30-45 seconds
    *Note: RX weight and box height are guidelines. Scale down or up as necessary.

    EMOM x 10:
    Clean & Jerk x 1 @  65-75%

    EMOM x 18:
    1 – Burpee 2xDB Box Step-ups x 8-10 reps, alternating leg (50/35 to 20/14” box)
    2 – Pull-ups x 10 reps + Double-unders x 20 reps
    3 – Handstand hold x 30-45 seconds
    *Note: RX weight and box height are guidelines. Scale down or up as necessary.

    Aerobic Capacity

    E5 x 3:
    Assault Bike x 60/35 cals

    CONTINUE READING
  • Workout of the Day – Saturday, August 12, 2017

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

    The gym is closed today for our MAX OUT 2017 weightlifting event.

    Feel free to visit the gym between 10-2 to cheer on the competitors and enjoy a beer!

    Walk-up entrants will be accepted. Your weightlifting shoes are already at the gym, and singlets are definitely NOT required. So… what’s stopping you from joining in the fun?

    See you Saturday! – Coach Quinn

    Bike/Swim/Walk/Hike
    Get outside and get sweaty for at least 30-60 minutes each day this weekend.

    CONTINUE READING
  • Workout of the Day – Friday, August 11, 2017

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

    Coach’s note: Once again we have pushed the strength to the back half of the workout. Coaches, please leave 20 minutes for completion of the strength work.

    20 minute AMRAP:
    400m Run
    10 KB Snatches (Right)
    100m KB Front Rack Carry (Right)
    100m KB Suitcase Carry (Right)
    10 KB Snatches (Left)
    100m KB Front Rack Carry (Left)
    100m KB Suitcase Carry (Left)

    3 sets of the following, resting approximately 1 minute between stations:
    1 – DB Bulgarian Split Squat x 6-8/leg @ 20X1 tempo (heavier than last week)
    2 – DB 1-leg Romanian Deadlift x 6-8/leg @ 20X1 tempo (DB touches outside of opposite foot)
    3 – GHD Hip Extensions x 8-10 reps (add weight by holding plate or DB to chest if possible)
    *Note: the 1-leg RDL may take some practice to get your balance. Start light and build only if you can stay standing on one leg!

    Capacity

    Row 4x500m
    Rest 2 minutes between each effort.

    CONTINUE READING
  • Workout of the Day – Thursday, August 10, 2017

    By Coach Quinn | In WOD | on August 9, 2017

    “Monster Mash” Thursday

    With a running clock, perform the following:

    0:00-15:00

    EMOM x 12:
    1 – Row x 25 seconds, HARD
    2 – 1-arm KB Deadlifts x 10 reps @ 30X1 tempo, alternating hands
    3 – Seated Box Jump x 6 reps, increasing height
    *On the seated box jump, sitting on a low box or stacked plates, begin by sitting tall to unload your feet, then rock forward and aggressively accelerate out of the sitting position. Safely step down between reps. Start lower and build as you feel confident. 

    15:00-30:00

    12 minute AMRAP:
    400/320m Row
    30 Double-unders
    20 Wall-balls (20/14)
    10 Burpees over the Rower

    30:00-

    For time:
    400/320m Row
    30 Double-unders
    20 Wall-balls (20/14)
    10 Burpees over the Rower

    Bulletproof

    Foam roll lats x 1 minute/side
    Barbell smash triceps (in rack) x 1 minute/side
    Couch stretch x 2 minutes/side
    Lacrosse ball to glutes x 2 minutes/side

    CONTINUE READING
  • Workout of the Day – Wednesday, August 9, 2017

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

    E90s x 9:
    1 – Barbell Strict Press x 4 @ 21X2 tempo + Push Press x 6-10
    2 – Banded 1-arm DB Bench Rows x 6/side @ 2121 tempo
    3 – Parallette L-Sit Hold, accumulate 30-40 seconds

    15 minute AMRAP:
    Push-ups & Ring Rows
    *Every 30 total reps, perform 30 Air Squats and a 200m Run.

    Note: you may accumulate reps of push-ups and ring rows however you see fit. Keep a running tally of total reps, and every 30 reps, perform the squats and run before continuing to accumulate push-up/ring row reps. 

    E90s x 9:
    1 – Barbell Strict Press x 4 @ 21X2 tempo + Push Press x 6-10
    2 – Banded 1-arm DB Bench Rows x 6/side @ 2121 tempo
    3 – Parallette L-Sit Hold, accumulate 30-40 seconds

    15 minute AMRAP:
    Handstand Push-ups & C2B Pull-ups
    *Every 30 total reps, perform 30 Air Squats and a 200m Run.

    Note: you may accumulate reps of HSPU and C2B pull-ups however you see fit. Kipping is allowed. Keep a running tally of total reps, and every 30 reps, perform the squats and run before continuing to accumulate HSPU/C2B reps. 

    Aerobic Capacity

    E4 x 4:
    Assault Bike x 50/30 cals

    CONTINUE READING
  • Workout of the Day – Tuesday, August 8, 2017

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

    EMOM x 15:
    1 – Deadlift x 4 @ 30X1 tempo
    2 – Ring or Matador Dips x 6 @ 21X2 tempo
    3 – KB Suitcase Carry x 20m per arm

    EMOM x 24 (4 rounds):
    1 – Russian 2xKB Swings (45/35) x 16 reps
    2 – Star Plank x 20 seconds/side
    3 – Burpee Box Jump Overs x 12 reps
    4 – Assault Bike x 45 seconds (very hard)
    5 – Rest
    6 – Rest

    EMOM x 15:
    1 – Deadlift x 4 @ 30X1 tempo
    2 – Ring or Matador Dips x 6 @ 21X2 tempo
    3 – KB Suitcase Carry x 20m per arm

    EMOM x 24 (4 rounds):
    1 – Overhead KB Swings (70/55) x 16
    2 – Star Plank x 20 seconds/side
    3 – Burpee Box Jump Overs x 12
    4 – Assault Bike x 45 seconds (very hard)
    5 – Rest
    6 – Rest

    2-3 sets:
    – Band Triceps Extensions x 20-30 reps
    – DB Reverse Flys x 10-15 reps
    – DB Hammer Curls x 10-15 reps

    CONTINUE READING
  • Workout of the Day – Monday, August 7, 2017

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

     

    Here’s what this week looks like:

    Monday – Holiday WOD
    Tuesday (Day 4) – Deadlift
    Wednesday (Day 5) – Upper Body Hypertrophy
    Thursday – Monster Mash (Conditioning Focus)
    Friday (Day 6) – Lower Body Hypertrophy
    Saturday (Day 7) – Clean & Jerk

    In teams of 2,

    30 minute AMRAP:
    10 Clean & Jerks (185/125)
    20 Burpees over Partner, while partner holds Front Plank
    30 Deadlifts (185/125), while partner holds Handstand on wall
    40 Wall-balls (20/14), while partner holds Active Bar Hang
    50 1-arm KB Swings (55/35, alternating), while partner holds Med-ball Active Front Squat
    60 Double-unders (each, partners may work simultaneously)

    *Individual version:

    30 minute AMRAP:
    5 Clean & Jerks (185/125)
    10 Burpees
    30 second Front Plank hold
    15 Deadlifts (185/125)
    30 second Handstand hold
    20 Wall-balls (20/14)
    30 second Active Bar Hang
    25 1-arm KB Swings (55/35, alternating)
    30 second Med-ball Active Front Squat
    30 Double-unders

    CONTINUE READING
  • Workout of the Day – Saturday, August 5, 2017

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

    EMOM x 10:
    Snatch or Hang Snatch x 1 @  65-75%

    Choose one of the following, for time.
    Time cap: 25 minutes.

    Games:
    100 Pull-ups
    80 GHD Sit-ups
    60 Pistols, alternating
    40 cal Row
    20 1xDB Shoulder to Overhead (80/60)

    Sport:
    75 Pull-ups
    60 GHD Sit-ups (to parallel)
    45 Pistols, alternating
    30 cal Row
    15 1xDB Shoulder to Overhead (70/50)

    Fitness:
    75 Jumping Pull-ups
    60 Abmat Sit-ups
    45 High Box Step-ups
    30 cal Row
    15 1xDB Shoulder to Overhead (70/50)

    *Please adhere to the time cap and modify or scale appropriately. Please understand that not everyone can (or needs to) use the GHD for sit-ups! 

    Bike/Swim/Walk/Hike
    Get outside and get sweaty for at least 30-60 minutes each day this weekend.

    CONTINUE READING
  • Workout of the Day – Friday, August 4, 2017

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

    EMOM x 12:
    1 – Strict C2B Chin-ups x 5-8 reps
    2 – Parallette Push-up to Press-through x 8-12
    3 – Arch Hold x 20-30 seconds

    12 minute AMRAP:
    4-8-12-16-20-24… reps of:
    Wall-balls (20/14)
    2xDB Hang Power Clean (35/25)

    EMOM x 12:
    1 – Strict C2B Chin-ups x 5-8 reps
    2 – Strict HSPU x 5-8 reps
    3 – Arch Hold x 20-30 seconds

    12 minute AMRAP:
    4-8-12-16-20-24… reps of:
    Wall-balls (20/14)
    Power Cleans (95/65)

    Capacity

    5 rounds:
    Run 300m
    25-20-15-10-5 Burpees

    CONTINUE READING
  • Workout of the Day – Thursday, August 3, 2017

    By Coach Quinn | In WOD | on August 2, 2017

    It’s CrossFit Games weekend! Time to suffer like a Games athlete. Show up, warm-up well, and get this done with full effort. This is your only piece for today. Tackle it with everything you’ve got.

    “Run Row Run”

    For time:
    Run 2500m
    Row 2500m
    Run 2500m

    *Post time to whiteboard. Option to sub 150/120 cal assault bike for 2500m run.

    Bulletproof

    Foam roll lats x 1 minute/side
    Barbell smash triceps (in rack) x 1 minute/side
    Couch stretch x 2 minutes/side
    Lacrosse ball to glutes x 2 minutes/side

    CONTINUE READING
  • Workout of the Day – Wednesday, August 2, 2017

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

    EMOM x 15:
    1 – Back Squat x 4 @ 30X1 tempo
    2 – Ring Rows x 6 @ 3030 tempo
    3 – Side Plank x 20 sec/side

    12 minute AMRAP:
    5 KB Snatch/arm (55/35)
    10 Push-ups
    15 cal Row

    EMOM x 15:
    1 – Back Squat x 4 @ 30X1 tempo
    2 – Ring Rows x 6 @ 3030 tempo
    3 – Side Plank x 20 sec/side

    12 minute AMRAP:
    5 Power Snatch (115/75)
    10 Push-ups
    15 cal Row

    Aerobic Capacity

    EMOM x 15:
    1 – 30 sec Assault Bike
    2 – 30 sec Air Squats
    3 – 30 sec Arch Hold

    CONTINUE READING
  • Workout of the Day – Tuesday, August 1, 2017

    By Coach Quinn | In WOD | on July 31, 2017

    E45s x 16 (12 minutes):
    Hang Clean & Jerk x 1
    *Use this opportunity to practice your olympic lifting! Use the hang or take the bar from the floor. Power jerk or split jerk is acceptable. Your coach will help you find a good progression to work on! All about repetition today! Keep the weight light and work on developing consistency in your movement.

    3 rounds for time:
    25/15 cal Assault Bike
    10 2xDB Thrusters (50/35)
    5 Strict C2B Pull-ups
    10 2xDB Deadlifts (50/35)
    5 Strict Toes to Bar
    *Rest 3 minutes between rounds.

    E45s x 16 (12 minutes):
    Clean & Jerk x 1 @ 40-60%
    *Practice. Practice. Practice.

    3 rounds for time:
    25/15 cal Assault Bike
    10 2xDB Thrusters (50/35)
    10 C2B Pull-ups
    10 2xDB Deadlifts (50/35)
    10 Toes to Bar
    *Rest 3 minutes between rounds.

    2-3 sets:
    – Band Pull-aparts x 20-30 reps
    – DB Biceps Curls x 10-15 reps
    – Diamond Push-ups x 10 reps
    *Diamond push-ups are with thumbs and index fingers touching, making a diamond shape!

    CONTINUE READING
  • Workout of the Day – Monday, July 31, 2017

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

    Here’s what this week looks like:

    Monday (Day 6) – Lower Body Hypertrophy & Balance
    Tuesday (Day 7) – Clean & Jerk
    Wednesday (Day 1) – Back Squat
    Thursday (Monster Mash)
    Friday (Day 2) – Gymnastics
    Saturday (Day 3) – Snatch

    For time:
    Row 1500/1200m
    50-40-30-20-10 reps of:
    Russian Kettlebell Swings (70/55)
    Box Step Overs (24/20)
    Double-Unders
    *Time cap: 20 minutes

    3 sets of the following, resting approximately 1 minute between stations:
    1 – DB Bulgarian Split Squat x 6-8/leg @ 30X1 tempo (very heavy)
    2 – 1-arm Deficit KB Deadlift x 8-10/arm (70/55)
    3 – Partner-Assisted Nordic Hamstring Curls x 8-10 reps
    *Note: this is today’s strength work. We have simply switched the order and put conditioning first today. Please put full effort into each set. The coach will demo these movements and leave at least 20 minutes to complete this section. 

    For time:
    Row 1500/1200m
    50-40-30-20-10 reps of:
    Overhead Kettlebell Swings (55/35)
    Box Jump Overs (24/20)
    Double-Unders
    *Time cap: 20 minutes

    3 sets of the following, resting approximately 1 minute between stations:
    1 – DB Bulgarian Split Squat x 6-8/leg @ 30X1 tempo (very heavy)
    2 – 1-arm Deficit KB Deadlift x 8-10/arm (70/55)
    3 – Partner-Assisted Nordic Hamstring Curls x 8-10 reps
    *Note: this is today’s strength work. We have simply switched the order and put conditioning first today. Please put full effort into each set. The coach will demo these movements and leave at least 20 minutes to complete this section. 

    Aerobic Capacity

    E3 x 5:
    Assault Bike x 40/25 cals

    CONTINUE READING
  • Workout of the Day – Saturday, July 29, 2017

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

    E90s x 9 (3 sets):
    1 – Barbell Strict Press x 6 @ 31X3 tempo + Push Press x 6
    2 – Banded 1-arm DB Bench Rows x 6/side @ 2121 tempo
    3 – Parallette L-Sit Hold, accumulate 30-40 seconds

    30 minute AMRAP:
    200m Sled Drag (Reverse there, forwards back, 3/2 plates)
    45 seconds Front Plank
    200m Farmer’s Carry (55/35)
    45 seconds Side Plank Left
    200m Sandbag Carry (100m front rack, 100m back rack)
    45 seconds Side Plank Right

    Bike/Swim/Walk/Hike
    Get outside and get sweaty for at least 30-60 minutes each day this weekend.

    CONTINUE READING
  • Workout of the Day – Friday, July 28, 2017

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

    EMOM x 15:
    1 – Deadlift x 6 @ 30X1 tempo
    2 – Ring or Matador Dips x 6 @ 21X1 tempo
    3 – KB Suitcase Carry x 20m per arm

    3 rounds of the following:
    4 minute AMRAP:
    Run 400m
    15 Jumping Pull-ups
    Max reps KB Thrusters (35/25)
    *Rest 1 minute between rounds.

    Post total thrusters to whiteboard.

    EMOM x 15:
    1 – Deadlift x 6 @ 30X1 tempo
    2 – Ring or Matador Dips x 6 @ 21X1 tempo
    3 – KB Suitcase Carry x 20m per arm

    3 rounds of the following:
    4 minute AMRAP:
    Run 400m
    15 Pull-ups
    Max reps Thrusters (95/65)
    *Rest 1 minute between rounds.

    Post total thrusters to whiteboard.

    Capacity

    Row 10 minutes
    *Every 2 minutes, increase your pace by 2-3 seconds/500m.

    CONTINUE READING
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