WOD'S ARCHIVE

  • Workout of the Day – Thursday, February 15, 2012

    By Admin | In WOD | on February 16, 2012

    Pause Back Squat
    3 sec pause, @ 70% 1RM
    3-3-3-3-3-3

    Then,
    For time:
    10 Power Clean (135/95)
    20 Deadlift (135/95)
    40 Box Jump (24/20)
    80 Ball Slam (20/14)
    160 Double Under

    Twenty years from now you will be more disappointed by the things you didn’t do than by the ones you did. So throw off the bowlines, Sail away from the safe harbor. Catch the trade winds in your sails. Explore. Dream. Mark Twain [Samuel Langhornne Clemens] (1835-1910).

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  • Workout of the Day – Wednesday, February 15, 2012

    By Admin | In WOD | on February 14, 2012

    Floor Press
    10-8-6-6
    Recover for 60s between sets

    Then, 5 mins later
    Time trial:
    100 push ups

    Then,
    Borrowing this WOD from our friends at CrossFit204 because it fits perfectly into our programming. Thanks guys.

    Foolin’ With Fran
    21 thrusters (65/45)
    21 chest-to-bar pull-ups
    15 thrusters (95/65)
    15 chest-to-bar pull-ups
    9 thrusters (135/95)
    9 chest-to-bar pull-ups

    Athletes will have 1 bar and will have to change the loads themselves as part of the workout. If the prescribed weights are unreasonable, we’ll start low and aim to increase the weight at least a little bit on every set of thrusters.
    If you can’t do chest-to-bar pull-ups, the substitute is ring rows with your feet set so as to make the rows very challenging (consider elevating the feet to increase the challenge). The rings must touch your chest.

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  • Workout of the Day – Tuesday, February 14, 2012

    By Admin | In WOD | on February 13, 2012

    Deadlift
    5-5-5
    Clean Pull
    3-3-3-3-3

    Death by Kettlebell
    6 rounds for time:
    1 Turkish get up
    20 Swing
    5 Snatch Left
    5 Snatch Right
    1 Turkish get down

    Use same kettlebell for entire workout. For every time you put down the KB during a round, perform 75m row post WOD.

    Lance appreciates a good KB swing

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  • Workout of the Day – Monday, February 13, 2012

    By Admin | In WOD | on February 12, 2012

    Front Squat
    5-5-5
    Use same load as last week.
    Then,
    3-3-3

    Then,
    The CrossFit Open begins next week, so in the spirit of the Open, we are going to do a Crossfit Open WOD from 2011.

    10 minute AMRAP (as many reps as possible)

    60 bar facing burpees
    30 x Overhead Squats @ 120lbs
    10 x muscle up

    Modifications will be assigned based on fitness level.

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  • Workout of the Day – Saturday, February 11, 2012

    By Admin | In WOD | on February 11, 2012

    Breaking down those difficult lifts. Working on the start of the snatch today.

    Snatch grip deadlift
    5-5-3-1-1
    Then,
    1×15 @ 60% 1RM

    Then,
    Four rounds, for time:
    25 Wall ball
    15 Sumo deadlift high pull
    5 laps Shuttle run

    Also, we had a friend visit during yesterday’s WOD. His name’s Pukie.

    PS – Does anyone else have situp bum from yesterday?

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  • Workout of the Day – Friday, February 10, 2012

    By Admin | In WOD | on February 10, 2012

    Ye Old Chipper

    For Time:
    30 Pull-ups
    50 Kettlebell swings, (53/36)
    75 Sit-ups
    50 Push-ups
    30 Front squats, (95/65)
    50 Back Extensions
    25 Handstand push-ups or DB push press
    30 Hang squat cleans, (95/65)
    30 Knees to elbows
    25 Ring dips
    21 Snatches (95 Lbs)
    75 Sit-ups

    TGIF?

    “Today I will do what you won’t, so tomorrow I can do what you can’t”

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  • Warrior Dash 2012

    By Admin | In WOD | on February 9, 2012

    Announcing the first Undefeated field trip. Warrior Dash 2012, in Minnesota.

    We’ll be running the 10:30 heat on July 1 with some bad ass CrossFitters from CrossFit Winnipeg.

    Click here to register for the 10:30 heat on July 1, 2012.

    Matt took 68th out of 9500 in Toronto last year.

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  • Workout of the Day – Thursday, February 9th, 2012

    By Admin | In WOD | on February 9, 2012

    OK gang, today we’re going to clean up our technique.

    Hang Power Clean
    5-5-5 @ 50% 1RM

    Power Clean
    3-3-3 @ 80% 1RM

    Squat Clean
    3-2-1-1-1

    Then,
    3 times, for best score:
    Row 1000m
    Recover 5 mins between attempts

    Dave getting coachey at FrostFit 2012 with Matt. Check out http://ajenns.com/events/frostfit-2012/ for more photos.

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  • Workout of the Day – Wednesday, February 8, 2012

    By Admin | In WOD | on February 7, 2012

    3 Rounds For AMRAP:
    1 min KB Swing (53/35)
    1 min Hand release push ups
    1 min Walking lunge
    Recover 1 min between rounds

    Then, recover for five minutes.

    5 Rounds For Time:
    10 KB Snatch left hand (53/35)
    50 Double unders (or 300m row only if you don’t have DU’s yet)
    10 KB Snatch right hand (53/35)

    Perform 5 burpees, before beginning next round, every time you put down the kettlebell before you complete 10 reps.

    Preview of the next Undefeated shirt. Still working out the colours and what’s going on the back. Any ideas or suggestions welcome!

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  • Workout of the Day – Tuesday, February 7, 2012

    By Admin | In WOD | on February 6, 2012

    Push Press
    3-3-3-3-3
    +
    10-10-10 @ 60% of 3RM
    Take advantage of the lighter load on the sets of 10 to dial in your technique.

    AMRAP in 15 minutes
    15 Box jump (24/20)
    10 Toes to bar
    5 Deadlift (155/105)

    “Good things come to those who wait, but only the things left behind by those who hustle”

    Toes to Bar @ FrostFit

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  • REMINDER: Reserve your WOD time!

    By Admin | In WOD | on February 6, 2012

    Monday morning reminder, please remember to reserve your WOD time. We had 10 people at Saturday’s 1pm WOD. We’re stoked that many people came to set PR’s, but only one person reserved their time. Avoid showing up to a full class and reserve the entire week now.

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  • Workout of the Day – Monday, February 6, 2012

    By Admin | In WOD | on February 6, 2012

    Front Squat
    5-5-5-5-5
    Quickly work up to your five rep max, then perform five total sets with same load. Recover for 90 secs between sets.

    Then, for time:
    Front Squat (135/95)
    Strict Pull Up
    10/1, 9/2, 8/3, 7/4, 6/5, 5/6, 4/7, 3/8, 2/9, 1/10
    Recover for only 120 seconds

    Then, also for time:
    Row, 500m

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  • Workout of the Day – Sunday, February 5, 2012

    By Admin | In WOD | on February 5, 2012

    Sunday WOD is a make up day. If you missed doing CrossFit Total yesterday, come get those PR’s today. Or choose a WOD from earlier in the week.

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  • Workout of the Day – Saturday, February 4, 2012

    By Admin | In WOD | on February 4, 2012

    CrossFit Total
    (1RM Squat, Press, then Deadlift)

    CONTINUE READING
  • Workout of the Day – Friday, February 3, 2012

    By Admin | In WOD | on February 2, 2012

    Bench Press
    5 x 75%, 3 x 85%, 1 or more x 95% 1RM

    Then,
    10-1
    Ring Dips or Ring Push Ups
    50-1
    Air Squats

    Go down by one rep on ring dips each round. Go down by 5 air squats on each round. Ie. 10 dips, 50 squats, 9 dips, 45 squats, 8 dips, 40 squats.

    In between rounds, perform one rope climb from standing.

    CONTINUE READING
  • Workout of the Day – Thursday, February 2, 2012

    By Admin | In WOD | on February 1, 2012

    Deadlift
    5 x 75%, 3 x 85%, 1 or more x 95% 1RM

    Then,
    DB One leg stiff leg deadlift
    3 x 10

    Then,
    40 KB Swing
    4 laps, Waiter’s Walk
    40 Sit ups
    30 KB Swing
    4 laps, Waiter’s Walk
    30 Sit ups
    20 KB Swing
    4 laps, Waiter’s Walk
    20 Sit ups

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  • “Athlete of the Month” is a new feature for Undefeated. We believe it’s always important to acknowledge successes, progress and hustle. Leanna jumped in to CrossFit as a way to get beach ready for her vacation in The Domincan and is not holding back. She has been training with us five days a week and seems to have only two expressions on her face; smiling, or the face you make when you’re punching your WOD in the throat and taking it’s name. This is the kind of attitude we hope to nurture at Undefeated, positivity and hard work. Thanks for setting a great example, Leanna.

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  • Workout of the Day – Wednesday, February 1, 2012

    By Admin | In WOD | on January 31, 2012

    Turkish Get Up
    1 Heavy rep per arm, 5 times

    Then,
    Wall walk to handstand, accumulate 3 total mins in handstand

    Then,
    WOD buy in: 40 wall balls (20/14)

    Then,
    5 rounds for time:
    20 Pull ups or Ring rows
    2 laps Flying burpee

    If you’ve spent any amount of time at Undefeated you’ve probably seen our food pyramid on the white board. Almost everyone asks why they shouldn’t have bread. CrossFit Impulse has a great article on “Why Grains Are Killing You”. Check it out.

    And check out this video: It was recently reported that the fashion industry considers a Size 6 Plus-Sized. Some fit and healthy people share their thoughts on it.

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  • Workout of the Day – Tuesday, January 30, 2012

    By Admin | In WOD | on January 31, 2012

    Back Squat
    5 x 75%, 3 x 85%, 1 or more x 95% 1RM

    Then,
    Squat Clean
    10 mins, skill and build.

    Then,
    As many rounds as possible in 20 mins of:
    Deadlift, 5 reps
    Hang Power Clean, 5 reps
    Front Squat, 5 reps
    Push Press, 5 reps
    Back Squat, 5 reps

    Choose your own weight.
    Multiply load by rounds to give you a score (eg. 80lbs, 12 rounds = 960).

    “Today I will do what you won’t, so tomorrow I can do what you can’t.”

    Elizabeth Banks and Paula Patton CrossFit with Rich Froning.

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  • Workout of the Day – Monday, January 30, 2012

    By Admin | In WOD | on January 29, 2012

    Sweet. Going for heavy singles this week. Let’s fill up that board with PR’s. RING THE BELL!

    Press
    5 x 75%, 3 x 85%, 1 or more x 95% of 90% 1RM

    Overhead Squat
    10 mins technique and building.

    Then,
    As many reps as possible, in 12 minutes:
    Box Jumps
    Every minute, on the minute, perform 10 hand release push ups
    Only score box jump reps.

    “We do what you do almost as well as you, you can’t do our stuff at all, and we do what neither of us do better than you can” – Coach G

    Overhead Squat @ FrostFit

    Matt competing at FrostFit this weekend.

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