WOD'S ARCHIVE

  • Workout of the Day – Thursday, May 2, 2019

    By Coach Quinn | In WOD | on May 1, 2019

    0-15:

    12-10-8-6-4 reps for time of:
    Power Clean (115/75)
    Thruster (115/75)
    Chest-to-bar Pull-ups
    (12 minute time-cap)
    *Fitness, substitute 2xDB (50/35) for the cleans and thrusters, and challenging horizontal ring rows or strict pull-ups for the C2B pull-ups.

    15-30:

    2 rounds for time of:
    400m Run
    30/20 cal Bike
    10 Strict Handstand Push-ups OR 20 Hand-release Push-ups
    (12 minute time-cap)
    *In larger groups, half the class can reverse the order of the run & bike if needed.

    30-:

    10-20-30 reps for time of:
    Wall-balls (30/20)
    Row (cals)

    CONTINUE READING
  • Workout of the Day – Wednesday, May 1, 2019

    By Coach Quinn | In WOD | on April 30, 2019

    E3 x 5:
    Back Squat
    Set 1: 5 reps @ 65%
    Set 2: 3 reps @ 75%
    Set 3: 2 reps @ 85%
    Set 4: 1 rep @ 90-95%
    Set 5: 1 rep @ 95-100%

    Rest 3-4 minutes, then complete:
    One set of max reps at 70% of today’s heaviest single @ 20X1 tempo.
    *This means no more than 1 second hold at the top. 

    Post max weight and reps @ 70% to whiteboard.

    3 rounds, for max points*:
    2 minutes Assault Bike
    1 minute Double-unders
    3 minutes rest
    *For scoring purposes, each calorie is worth 3 points and each double under is worth 1 point (singies are worth 1/2 point each).

    CONTINUE READING
  • Workout of the Day – Tuesday, April 30, 2019

    By Coach Quinn | In WOD | on April 29, 2019

    SATURDAY, MAY 11 @ 1-3pm 

    Hey Undefeated Community – Has anyone ever told you that CrossFit is dangerous?

    Coach Quinn and his colleague Steve, both physiotherapists at Pure Lifestyle who regularly work with CrossFit athletes in the clinic, will be presenting a 2-hour workshop to dispel common myths and give practical guidance on how to manage the risk of injury in the gym.

    The workshop involves both theory and practical components, with emphasis on how/why injuries happen in CrossFit (dispelling common myths around the CrossFit being dangerous and helping athletes to better understand and take ownership over the decisions they make within the gym). The practical component goes into what to do at the first sign of pain, and how to manage before it turns into an injury that keeps you out of the gym. The goal is to help keep people training pain free, and to bridge the knowledge gap between the coach (technical/performance expert), the athlete, and the clinician.

    This workshop is appropriate for both coaches and athletes, and is FREE!

    Here are some more details:

    Injury Management for the CrossFit Athlete 
    Duration: 2 Hours 
    Instructors: Steve Moerman and Quinn Taylor 
    Course Outline:
    1.   CrossFit Injuries: prevalence and most common 
    2.   Injury Prevention: Does it exist?
    3.   Injury Risk Factors
    4.   Understanding Training Volume
    5.   Practical: Injury Management for Top 3 CrossFit Injuries

    If you would like to attend, please email Will @ undefeatedcrossfit (dot) com to let him know. This workshop is free to attend!

    Fight Gone Bad (with transitions)

    3 rounds of 1 minute work, 15 seconds transition:
    1 – Wall-balls (20/14)
    2 – KB Swings (55/35)
    3 – Box Jumps (24/20)
    4 – 2xDB Push Press (35/25)
    5 – Row (cal)
    6 – Rest

    CONTINUE READING
  • Workout of the Day – Monday, April 29, 2019

    By Coach Quinn | In WOD | on April 28, 2019

    E2 x 10:
    Sets 1-5 – Clean Pull x 3 @ 60-70% followed immediately by High Box Jump x 3
    Sets 6-10 – Deadlift x 2 @ 70-80%%

    *No touch and go. Reset for each rep.

    5 rounds for time:
    12 Slam-ball Slams (20/12)
    8 Burpees
    12/8 cal Assault Bike

    E2 x 10:
    Sets 1-5 – Snatch x 3 @ 60-70%
    Sets 6-10 – Clean x 2 @ 70-80%%

    *No touch and go. Reset for each rep. 

    5 rounds for time:
    12 Slam-ball Slams (20/12)
    8 Burpees
    12/8 cal Assault Bike

    CONTINUE READING
  • Workout of the Day – Saturday, April 27, 2019

    By Coach Quinn | In WOD | on April 26, 2019

    With a partner, complete the following.

    35 minute AMRAP:
    400m Med-ball Carry (20/14)
    2-4-6-8-10-12-… Tire Flips
    2-4-6-8-10-12-… Overhead Squats (135/95)
    1-2-3-4-5-6-… Rope Ascents, 15’

    The team of 2 will share a single med-ball on the carries, but must both complete the full 400m each round. The reps of the tire flips, OHS, and rope ascents can be shared between partners. Partners may team up to tackle one of the heavier tires together.

    Walk/Hike/Swim/Yoga/Stretch

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

    CONTINUE READING
  • Workout of the Day – Friday, April 26, 2019

    By Coach Quinn | In WOD | on April 25, 2019

    21-15-9 reps for time:
    Deadlifts (225/155)
    Handstand Push-ups

    *Scale to hand-release push-ups and reduce the load on the deadlift to no greater than 60% of 1RM. 

    Rest ~5 minutes, then begin the following:

    E90s x 10:
    1 – 1-arm DB Split Jerk x 4/arm
    2 – DB Bench Rows x 6/arm

    E2 x 3:
    Straddle Sit 2xDB Strict Press x 10

    21-15-9 reps for time:
    Deadlifts (225/155)
    Handstand Push-ups

    *Scale to hand-release push-ups and reduce the load on the deadlift to no greater than 60% of 1RM. 

    E90s x 10:
    1 – Split Jerk x  3 @ 60%+
    2 – DB Bench Rows x 6/arm

    E2 x 3:
    Strict Press x 10

    CONTINUE READING
  • Workout of the Day – Thursday, April 25, 2019

    By Coach Quinn | In WOD | on April 24, 2019

    0-15:

    “Annie”

    50-40-30-20-10 reps for time:
    Double-unders
    Anchored Ab-mat Sit-ups
    Time-cap: 10 minutes. Double the reps for single-unders.

    15-30:

    “Fran”

    21-15-9 reps for time:
    Thrusters (95/65)
    Pull-ups
    Time-cap: 10 minutes. Option to switch to 2xDB Thrusters and Jumping Pull-ups. 

    30-:

    For time:
    1 mile Run

    *One mile is out the back door to Victor Lewis Dr. and back.

    CONTINUE READING
  • Workout of the Day – Wednesday, April 24, 2019

    By Coach Quinn | In WOD | on April 23, 2019

    3 sets:
    – One set of Kipping Ring Muscle-ups*
    – 3-5 Ring Dip Negatives (5-second lower)**
    – 15-30 second False Grip Active Hang
    Note: you may complete this work in any order.

    *If you are still working on developing your strict pull-up, then you will use this time to work on strict muscle-up progressions on the low rings (make sure you use false grip!). If you have your kipping pull-ups, but do not yet have a ring muscle-up, work the transition on the low rings. The coach will assist you in finding a useful progression no matter your level.
    **You may use your legs to stand or jump back up to the top position after each rep.

    20 minute AMRAP:
    2 rounds of “Cindy”
    300m Run

    Post total rounds + reps of Cindy to whiteboard. The run will not count as a rep.

    Each round of Cindy is:
    5 Pull-ups
    10 Push-ups
    15 Air Squats

    CONTINUE READING
  • Workout of the Day – Tuesday, April 23, 2019

    By Coach Quinn | In WOD | on April 22, 2019

    E3 x 5:
    Back Squat
    Set 1: 5 reps @ 65%
    Set 2: 5 reps @ 75%
    Sets 3-5: Max reps @ 85%

    *Post total reps at 85% and load to whiteboard. 

    3 sets of the following:
    3 minute AMRAP
    5/arm 1-arm DB Clean & Jerks (70/50)
    10 Toes to Bar
    20 Double-unders
    1 minute rest

    *Start where you left off after the 1 minute rest. Post total rounds + reps to whiteboard. 

    CONTINUE READING
  • Workout of the Day – Monday, April 22, 2019

    By Coach Quinn | In WOD | on April 21, 2019

    Here’s what to expect this week:
    Monday – Lower body accessory work, Row/Bike/Burpee intervals
    Tuesday – Squat, DB Conditioning
    Wednesday – Gymnastics work (Muscle-up/Dip), Run + Bodyweight conditioning
    Thursday – Monster Mash
    Friday – “Diane”, Press/Jerk skill work
    Saturday – Long Conditioning (outdoor)

    15 minutes to complete 3 sets of the following:
    – Barbell Box Step-up x 6-8/leg
    – Barbell 1-leg RDL x 6-8/leg
    – Banded Pallof Hold (in standing) x 30 seconds/side
    *Compare to Tuesday, April 9.

    EMOM x 16:
    1 – 45 second Assault Bike / Row
    2 – Rest
    3 – 45 seconds of Push-up + Burpee
    4 – Rest
    *This is 4 rounds, for max total reps. Each work interval is 45 seconds, so you will have 1:15 rest after each interval. Each Push-up + Burpee counts as one rep. Complete two rounds with the Assault Bike, and two rounds with the rower. 

    CONTINUE READING
  • Workout of the Day – Saturday, April 20, 2019

    By Coach Quinn | In WOD | on April 19, 2019

    15 minutes to build to a quality daily max:
    Clean & Jerk OR Front Squat
    *For time sake, the 15 minute clock will start from the empty bar and will include your warm-up time.

    25 minute Parking Lot AMRAP:
    200m KB Suitcase Carry (100m/arm)
    10 Tire Flips
    200m 1-arm Overhead Plate Carry (50m/arm)
    1 Parking Lot Man-maker Run*

    *The man-maker is 4x out-back: 25m, 50m, 75m, 100m.

    Walk/Hike/Swim/Yoga/Stretch

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

    CONTINUE READING
  • Workout of the Day – Friday, April 19, 2019

    By Coach Quinn | In WOD | on April 18, 2019

    Join us for a Holiday WOD today at 1pm with Coach Rich!

    CONTINUE READING
  • Workout of the Day – Thursday, April 18, 2019

    By Coach Quinn | In WOD | on April 17, 2019

    Today we will be testing your “CrossFit Quinn Total” – see below for scoring. 

    0-15:

    Establish a Max:
    Overhead Squat x 3

    15-30:

    Establish a Max:
    Box Jump x 1 rep

    30-:

    Establish a Max:
    Wall-ball Shots (20/14) x 1 unbroken set

    Scoring:

    Your score will be your 3RM Overhead Squad *divided by 3* + Max height Box Jump (in inches) + Max reps Wall-ball Shots.

    CFQT = (3RM OHS / 3) + Box Jump (in.) + Wall-balls (reps)

    Post scores to the whiteboard. Go to that dark, dark place on the wall-balls (this test is more mental than physical – all it takes is one lapse in mental fortitude and the set is over). And keep the skin on your shins intact (no hospitalizations today, please)!

    CONTINUE READING
  • Workout of the Day – Wednesday, April 17, 2019

    By Coach Quinn | In WOD | on April 16, 2019

    “Three Wise Men” – Individual Event 1 from the Mid-Atlantic CrossFit Challenge

    For time:

    3 rounds of the following:
    5 Hang Squat Snatches* (135/95)
    10 Bar Facing Burpees

    Then, 3 rounds of the following:
    10 Double DB Power Snatch (35/25)
    15 Pull-ups

    Then, 3 rounds of the following:
    15 Box Jump Overs (24/20)
    20 Wall-Ball shots (20/14)

    *Fitness athletes may choose to substitute barbell overhead squats (take from the floor) in place of the hang squat snatches.

    Note: the loads and reps have been modified to be appropriate for us mere mortals. If you would like to see the original workout, you can find it here.

    CONTINUE READING
  • Workout of the Day – Tuesday, April 16, 2019

    By Coach Quinn | In WOD | on April 15, 2019

    VERITY

    5 rounds for time:
    400m Run
    30/21 cal Bike
    20 KB Swings (55/35, to eye-level)
    10 Strict C2B Pull-ups

    We will enforce a strict 35 minute time cap on this workout. With a large group, it will be first to the bikes. Any athlete that does not get a bike can do the KB swings first. By the second round, enough separation should occur that athletes will always have access to a bike when needed.

    CONTINUE READING
  • Workout of the Day – Monday, April 15, 2019

    By Coach Quinn | In WOD | on April 14, 2019

    Here’s what to expect this week:
    Monday – Press/Jerk, Row/DU/Burpee
    Tuesday – “VERITY” – Run/Bike/Swing/Pull-up
    Wednesday – MACC’s “Three Wise Men”
    Thursday – “CrossFit Quinn Total” (3 tests)
    Friday – Holiday WOD @ 1pm with Coach Rich
    Saturday – Clean & Jerk, outdoor conditioning

    E90s x 10:
    1 – 1-arm DB Split Jerk x 5/arm
    2 – DB Bench Rows x 6-8/arm

    E2 x 3:
    Straddle Sit 2xDB Strict Press x 8-10

    5 rounds, for max total burpees (15 minutes)
    2 minute AMRAP:
    250/200m Row
    25 Double-unders
    Max reps Burpees over the Rower
    1 minute Rest

    E90s x 10:
    1 – Split Jerk x 3 @ 60-70%
    2 – DB Bench Rows x 6-8/arm

    E2 x 3:
    Strict Press x 8-10

    5 rounds, for max total burpees (15 minutes)
    2 minute AMRAP:
    250/200m Row
    25 Double-unders
    Max reps Burpees over the Rower
    1 minute Rest

    CONTINUE READING
  • Workout of the Day – Saturday, April 13, 2019

    By Coach Quinn | In WOD | on April 12, 2019

    3 rounds for time of:
    800m Run
    50 Deadlifts (185/135)
    50 Push-ups

    Partners will run the 800m together and share the deadlift and push-up reps.

    Walk/Hike/Swim/Yoga/Stretch

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

    CONTINUE READING
  • Workout of the Day – Friday, April 12, 2019

    By Coach Quinn | In WOD | on April 11, 2019

    3 sets:
    – One set of Kipping Ring Muscle-ups*
    – 3-5 Ring Dip Negatives (5-second lower)**
    – 15-30 second False Grip Active Hang

    *If you are still working on developing your strict pull-up, then you will use this time to work on strict muscle-up progressions on the low rings (make sure you use false grip!). If you have your kipping pull-ups, but do not yet have a ring muscle-up, work the transition on the low rings. The coach will assist you in finding a useful progression no matter your level.

    **You may use your legs to stand or jump back up to the top position after each rep.

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

    *Fitness: substitute 2xDB Thrusters (50/35) and Ring Rows.

    CONTINUE READING
  • Workout of the Day – Thursday, April 11, 2019

    By Coach Quinn | In WOD | on April 10, 2019

    0-15:

    EMOM x 12 (4 sets)
    1 – KB Snatch x 8/arm (35/25)
    2 – 1-arm Ring Row x 8/arm
    3 – Turkish Get-up x 2/arm
    4 – Band Pull-Aparts x 20

    15-30:

    12 minute AMRAP:
    7 Pull-ups
    10/7 cal Bike/Row
    21 Ab-mat Sit-ups

    30-:

    For time:
    400m Run
    40 KB Snatches (35/25)
    10 Burpees
    40 KB Goblet Squats
    400m Run

    CONTINUE READING
  • Workout of the Day – Wednesday, April 10, 2019

    By Coach Quinn | In WOD | on April 9, 2019

    E3 x 5:
    Back Squat
    Set 1: 10 reps @ 60%
    Set 2: 10 reps @ 70%
    Set 3: 8 reps @ 75%
    Set 4: Max reps @ 85%
    Set 5: 8 reps @ 60%

    4 rounds for time:
    50 Double-unders
    15 Wall-balls (20/14)
    200m Medicine Ball Run

    *Rx+ (30/20)

    CONTINUE READING
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