WOD'S ARCHIVE

  • Workout of the Day – Thursday, March 22, 2012

    By Admin | In WOD | on March 21, 2012

    SKILL

    Partner assisted handstand walk
    You will attempt to enter handstand position with the help of a partner. Once handstand is established and form is acceptable, you will begin to walk, while your partner steadies your legs. If you find that you can do this successfully, attempt to walk on your own.

    CONDITIONING

    Partner WOD
    150 Medicine ball squat + throw
    Partners stand 12′ apart. Squat must be below parallel. 5 burpee penalty for dropped ball.

    Then,
    2 rounds:
    400m Farmer carry while partner performs AMRAP of 50 double unders and 50 sit ups

    Then,
    160ft fireman partner carry
    160ft partner wheelbarrow

    Winning team has fastest time. Every round of DU’s and SU’s completed will be worth 30 seconds subtracted from time.

    CONTINUE READING
  • On scaling CrossFit WOD’s

    By Admin | In WOD | on March 20, 2012

    Please take the time to check out this article on scaling for CrossFit WOD’s. It will help you understand why I took that weight away from you in the last WOD. It’s for the greater good!

    Zatsiorsky, Scaling, and Power via AgainFaster.com

     

    CONTINUE READING
  • Workout of the Day – Wednesday, March 21, 2012

    By Admin | In WOD | on March 20, 2012

    THE BEAR COMPLEX

    Attempt five complexes. Rest as needed between complexes. One complex is seven rounds of:

    • 1 power clean
    • 1 front squat
    • 1 push press
    • 1 back squat
    • 1 push press

    Pick your start weight and try to go up on each attempt. Don’t be greedy with the start weight, the bear will kick you in the balls. The bar should only tap the floor before starting the power cleans in between rounds. If you let go of the bar at any point during the seven rounds, it’s a failed attempt. You can combine movements. You can do a squat clean into a thruster into a back squat and into a back thruster. You can deadlift off the floor and do a hang power clean. The combinations are up to you. You can rest while holding the bar at any part of the body. You have five attempts. 

    CONTINUE READING
  • REMINDER

    By Admin | In WOD | on March 19, 2012

    Our paleo challenge begins Sunday, March 25. If you’re looking to improve your diet, lose some weight, have more energy, avoid disease, this may be something you’ll be interested in.

    Kristen will be doing a presentation and will be able to answer any questions you have. This is open to ANYONE, not just members of Undefeated, so feel free to bring a friend.

    Click for an info sheet on 6 for 60 <—-

    CONTINUE READING
  • Workout of the Day – Tuesday, March 20, 2012

    By Admin | In WOD | on March 19, 2012

    CONDITIONING
    Via CrossFit.com

    Five rounds for time of:
    Turkish Get-up, 45 pound barbell, 21 reps
    Run 400 meters

    Switch arms as needed in the TGU.

    CONTINUE READING
  • Workout of the Day – Monday, March 19, 2012

    By Admin | In WOD | on March 18, 2012

    Look forward to seeing lower reps in our squat cycle going forward.  We’ll be going for 1RM PR’s soon and I know everyone is going to get one.

    STRENGTH

    Back squat
    1×8 @ 65%, 1×6 @ 75%, 1×4 @ 85%, 1×4 @ 90%

    Strict weighted pull ups
    5-5-5

    Front squat
    1×5 @ 70%, 1×4 @ 80%, 1×3 @ 85%, 1×3 @ 90%

    CONDITIONING

    For time:
    75 Burpee wall balls (20/14)
    10′ target for guys, 8′ for gals.

    CONTINUE READING
  • Workout of the Day – Saturday, March 17, 2012

    By Admin | In WOD | on March 16, 2012

    STRENGTH

    Back squat
    1×8 @ 65%, 1×8 @ 70%, 1×8 @ 75%, 1×8 @ 80%

    Unbroken ring rows
    3xMax reps
    Ring rows should be performed as horizontally as possible. Rep begins from dead hang and ends when the ring touches your armpit. If you can do a bazillion this way, elevate feet on box.

    CONDITIONING

    AMRAP in 12 mins
    1 Turkish get up (53/35)
    4 Overhead Squats (115/75)
    7 KB snatch (53/35)
    10 Hand Release Pushups

    CONTINUE READING
  • Workout of the Day – Friday, March 16, 2012

    By Admin | In WOD | on March 15, 2012

    CONDITIONING

    Buy in: Row, AMRAP in 3mins .

    “Eva”
    5 rounds, for time:

    • Run 800 meters
    • 30 KB swing (53#/35#)
    • 30 pullups

    Please scale down KB swings if proper form cannot be maintained for all 5 rounds. Alternative to pull ups, is ring rows. This is a long workout, so please show up early to warm up so we can start on time.

    CONTINUE READING
  • Workout of the Day – Thursday, March 15, 2012

    By Admin | In WOD | on March 14, 2012

    OLY

    Push Press
    5-5-5 @ 80% of strict press 1RM

    Split Jerk
    3-3-3-3 @ 80% of split jerk 1RM, then two attempts at PR single

    CONDITIONING

    Buy in: Accumulate 40ft of handstand walk, or 2 mins of handstand against wall

    “Elizabeth”
    21-15-9, for time:
    Clean (135/95)
    Ring dips

    Undefeated CrossFit has a friendly dog for the week. Pet him or you get burpees.

     

    CONTINUE READING
  • Workout of the Day – Wednesday, March 14, 2012

    By Admin | In WOD | on March 13, 2012

    STRENGTH

    Back Squat
    1×8 @ 65%, 1×8 @ 70%, 1×6 @ 80%, 1×6 @ 85%

    Weighted push up
    3×5
    Rep tempo is AFAP, F stands for FAST! Find weight you can perform all reps with speed. If you slow down, decrease weight. Try to use same weight for all sets.

    Front Squat
    1×5 @ 70%, 1×5 @ 75%, 1×5 @ 80%, 1×5 @ 85%

    CONDITIONING

    Buy in: 50 double unders

    5 rounds for time:
    Row 250m
    25 KBS

    Cash out: 5 min cool down stretch/mobility

    Bad ass start to the week. Good hustle on "Kelly"

    CONTINUE READING
  • Workout of the Day – Tuesday, March 13, 2012

    By Admin | In WOD | on March 12, 2012

    OLY

    Muscle Snatch
    3×5

    Hang Power Snatch
    3×3

    Snatch
    3×1

    Your choice of weight should be based on a set you can do with speed, cleaner than Travis Bickle’s conscience.

    CONDITIONING

    “Grace”
    30 reps, for time:
    Clean and Jerk (135/95)

    or, if cleaning and jerking isn’t in your proverbial “tool bag” so to speak, or if you ARE a tool bag, you will be tackling the WOD below. Just kidding, you’re not a tool bag if you do this WOD.

    AMRAP in 12 mins:
    10 Medicine ball clean
    10 Push press
    10 Boat rocker

    All new CrossFitters except our returning champ, Leanna. Soon to be an official Undefeated coach, Dave gets Rianne, Ashley, Jeff, Landon, Kayla and Kyle get warmed up for "Kelly"

    CONTINUE READING
  • Workout of the Day – Monday, March 12, 2012

    By Admin | In WOD | on March 11, 2012

    SKILL

    Handstand Push Up, against wall

    If you haven’t noticed, in the last four weeks I’ve taken you through several handstand/headstand progressions. Not only to teach you a cool party trick but so we can get everyone doing HSPU’s in WOD’s. We’ll be spending 12 mins working on position and progression of the HSPU.

    CONDITIONING

    “Kelly”
    5 rounds for time:

    Run 400m
    30 Box jump (24/20)
    30 Wall ball (20/14)

    Defeat doesn’t finish a man, quit does. A man is not finished when he’s defeated. He’s finished when he quits.
    Richard M. Nixon

    Please welcome Undefeated's second and third coaches, Dave Spurr and Clare Wowryk

     

    CONTINUE READING
  • Workout of the Day – Saturday, March 10, 2012

    By Admin | In WOD | on March 9, 2012

    CLOSED!

    Clare and Dave are heading down to CrossFit St.Paul to get their Level 1 CrossFit certifications and I’m going to catch a couple WOD’s at CrossFit Minneapolis.

    CONTINUE READING
  • REMINDER

    By Admin | In WOD | on March 9, 2012

    We are CLOSED this weekend. If you need to get your CrossFit fix, go to the downloads section of this website and check out the body weight workouts file. There’s enough in there to keep you going at home for the weekend. We’re back to regular hours on Monday.

    CONTINUE READING
  • Workout of the Day – Friday, March 9, 2012

    By Admin | In WOD | on March 8, 2012

    STRENGTH

    Front Squat Medley

    Max reps at 185/135
    Max reps at 135/95
    Max reps at 95/65

    Perform max reps, take 3 mins rest and begin next round. Score is total reps.

    CONDITIONING

    As many rounds as possible in 12mins,
    3 Rope climb
    6 Ring push ups
    9 Deadlift (135/95)

    Rope climb begins from laying supine, athlete will remain completely rigid and straight as they pull themselves up to standing. They will then lower themselves back to laying supine.

    MIDLINE

    Accumulate max time spent in L-Sit.

    3 rounds, 60 seconds rest between attempts.

    Clay rules and is working hard on joining the six-pack club.

    CONTINUE READING
  • Workout of the Day – Thursday, March 8, 2012

    By Admin | In WOD | on March 7, 2012

    CONDITIONING

    “Small”
    3 Rounds for time:

    Row 1000m
    50 Burpees
    50 Box Jumps(24″/20″)
    Run 65 mat lengths (800m)

    This one is going to test your determination, strength of purpose, infatigability… OK I was just reading thesaurus words for “endurance”. Forget all that, this one’s going to suck your will to live.

     

    CONTINUE READING
  • Workout of the Day – Wednesday, March 7, 2012

    By Admin | In WOD | on March 6, 2012

    SKILL

    Handstand against wall
    Establish handstand against wall. When acceptable form is achieved, attempt to remove one, then both feet from wall.

    OLY/STRENGTH

    Hang power snatch
    Take 12 mins to go from a light load with perfect technique and keep adding weight until form is lost.

    CONDITIONING

    “Jackie”
    Row 1000m
    50 Thrusters(45/35#)
    30 Pull-ups

    MIDLINE

    AMRAP in 4 mins:
    Medicine ball sit ups (20/14)

     

    CONTINUE READING
  • Front Squats according to Poliquin

    By Admin | In WOD | on March 6, 2012

    Man, we’re doing a lot of squatting lately huh? In case you missed the last article on squats, here’s another by legendary strength coach Charles Poliquin that pertains to front squats specifically. “One study of Australian Rules football players found that the athletes with higher front squat maximum lifts had faster sprint and agility time”.

    Add Front Squats To Your Workouts To Get Stronger: The Why And How

     

    CONTINUE READING
  • Workout of the Day – Tuesday, March 6, 2012

    By Admin | In WOD | on March 5, 2012

    STRENGTH

    Back Squat
    1×10 @ 60%, 1×10 @ 65%, 1×8 @ 70%, 1×8 @ 75%

    Chest to Bar Pull Up
    3xMax Reps
    If you don’t have C2B pull ups, you will attempt them with a suitable band.

    Front Squat
    1×5 @ 60%, 1×5 @ 65%, 1×5 @ 70%, 1×5 @ 70%

    CONDITIONING

    For time:
    4 Hand release push ups + 4 Mat sprints
    8 Hand release push ups + 4 Mat sprints
    12 Hand release push ups + 4 Mat sprints
    16 Hand release push ups + 4 Mat sprints
    20 Hand release push ups + 4 Mat sprints
    16 Hand release push ups + 4 Mat sprints
    12 Hand release push ups + 4 Mat sprints
    8 Hand release push ups + 4 Mat sprints
    4 Hand release push ups + 4 Mat sprints

     

    Stop drinking this crap!

     

    CONTINUE READING
  • Workout of the Day – Monday, March 5, 2012

    By Admin | In WOD | on March 4, 2012

    OLY/STRENGTH

    Hang Clean
    6×3 @ 55% of Clean 1RM
    I’m looking for everyone to focus on getting rock bottom with turbo speed to receive that bar. Turbo.

    Push Press
    3×4 @ 85% of Strict Press 1RM
    Tight butt, tight quads, tight abs = tight midline. Let’s see a straight bar path.

    CONDITIONING

    4 rounds for max reps:
    Unbroken KBS
    Unbroken Wall ball

    Score is total reps. 90s rest to be taken between rounds. 10seconds will be given to transition between KBS and Wall Ball.

    I will pay top dollar for a pair of these pants. If I don't get some I will be forced to make Undefeated WOD pants for maximum tightness. Boys only.

    CONTINUE READING
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