WOD'S ARCHIVE

  • Workout of the Day – Friday, November 23, 2018

    By Coach Quinn | In WOD | on November 22, 2018

    Complete all of the following TWICE through (40 minutes total). Note that each Tabata set is 4 minutes, alternating movements (so you will do each movement 4 times). When you can move quickly (sets 1 & 3), do so. When holding the core positions (Stations 2 & 4) aim for perfection in the hold. The coach will set up 4 stations, and will split the group up to start at different stations.

    Station 1 – 8 x 20 seconds work, 10 seconds rest (4 minutes):
    1 – 5-yd Lateral Shuffle (with Cone Touch)
    2 – Assault Bike

    Rest 1 minute

    Station 2 – 8 x 20 seconds work, 10 seconds rest (4 minutes):
    1 – Hollow Hold Tucks/V-Ups
    2 – Chinese Plank Hold

    Rest 1 minute

    Station 3 – 8 x 20 seconds work, 10 seconds rest (4 minutes):
    1 – Prisoner Box Step-ups
    2 – Med-ball Overhead Throws

    Rest 1 minute

    Station 4 – 8 x 20 seconds work, 10 seconds rest (4 minutes):
    1 – Side Plank Leg Lifts R
    2 – Side Plank Leg Lifts L

    Rest 1 minute

    CONTINUE READING
  • Workout of the Day – Thursday, November 22, 2018

    By Coach Quinn | In WOD | on November 21, 2018

    0 – 15

    EMOM x 12:
    1 – Arms-only Assault Bike x 40 seconds
    2 – Deficit KB Deadlift (feet on plate) x 40 seconds
    3 – Ring Row Hold (at Top) x 40 seconds
    4 – Push-up to Downward Dog x 40 seconds (slow and controlled)

    15 – 30

    3 rounds, for max total reps each round:
    1 min Power Cleans
    1 min Bench Press
    Rest 2 mins
    *Use the same load on each barbell, and reduce the load each round. Fitness athletes may choose to substitute DB Power Cleans and DB Bench Press.
    Rx (barbell): 155/105, 135/90, 115/75

    30 –

    4 rounds, for max total reps each round:
    30 second Assault Bike
    30 second Double-unders
    30 second Slam-ball Slams
    Rest 90 seconds

    CONTINUE READING
  • Workout of the Day – Wednesday, November 21, 2018

    By Coach Quinn | In WOD | on November 20, 2018

    E3 x 5:
    1-leg Barbell RDL x 6/leg
    Glute Band Sidesteps x 12/side

    E3 x 5:
    DB Bench Press x 6
    1-arm DB Bench Row x 6/arm

    Anchored “Annie”
    50-40-30-20-10 reps for time of:
    Double-unders
    Anchored Ab-mat Sit-ups

    15 minutes to build to a challenging daily max:
    Snatch

    15 minutes to build to a challenging daily max:
    Clean & Jerk

    Anchored “Annie”
    50-40-30-20-10 reps for time of:
    Double-unders
    Anchored Ab-mat Sit-ups

    Assault Bike
    30/20 cals @ 100% effort.
    Rest 5 minutes
    30/20 cals @ 100% effort
    *Try to repeat or beat your first time on the second round. 

    CONTINUE READING
  • Workout of the Day – Tuesday, November 20, 2018

    By Coach Quinn | In WOD | on November 19, 2018

    EMOM x 15:
    1 – Banded Row x 10 reps @ 2011 tempo
    2 – Parallette Push-up to “T” x 10 reps
    3 – Hollow Hold x 30 seconds

    5 rounds for time:
    7 Burpees
    10 KB Swings (70/55)
    10/7 cal Row
    Rest exactly 1 minute between rounds. 

    EMOM x 15:
    1 – Ring Muscle-ups x 3-6 reps
    2 – (Strict) Handstand Push-ups x 5-10
    3 – Hollow Hold x 30 seconds

    5 rounds for time:
    7 Burpees
    10 Hang Power Snatches (75/55)
    10/7 cal Row
    Rest exactly 1 minute between rounds.

    Extra Work

    3-5 sets, with glute band above knees:
    10 lateral steps R
    10 lateral steps L
    10 diagonal steps forward
    10 diagonal steps reverse
    10 squats
    Rest as needed.

    CONTINUE READING
  • Meet a Member – Scott MacLeod

    By Rich Deschamps | In Meet Our Athletes, WOD | on November 18, 2018

    Scott MacLeod pulled up to Undefeated CrossFit, turned off his car, and sat there for twenty minutes trying to convince himself to walk in and attend his first fundamentals class. Scott loved challenging himself with his workout routines, always switching from bootcamp to bootcamp in search of something better. He had heard about CrossFit in 2014 and spent weeks putting off actually attending. As he sat in his car contemplating what he would do, he almost convinced himself to leave but didn’t.

     

    “I borderline didn’t walk in the door… what a different life I would’ve had,” are Scott’s words four years after starting at Undefeated CrossFit. Scott was looking for a workout routine that would allow him to build strength as well as increase his conditioning. During fundamentals there is usually a big learning curve as you are introduced to all the different movements involved with CrossFit. For Scott, this was very enticing; there are so many movements to learn and master that there is always a new challenge. Seeing others perform complex gymnastics movements made him want to be able to do them as well. After four years and a lot of hard work, Scott can now complete almost every workout as prescribed.

     

    CrossFit gyms often get labeled as being “cult like,” but Scott sees this as a compliment. What he loves the most about Crossfit and Undefeated is being a part of a tight-knit and encouraging community. Because of the closeness of the members, there is no judgement; the workout of the day is a common denominator that brings everyone together no matter what fitness level you are at. “I don’t feel like I am ever alone when I come to Undefeated.” Scott frequents the 3:30pm class where him and good friends Tristan Penner and Kennedy Krakalovich are always heated in friendly competition. This competitive atmosphere has led to tremendous increases in each of their abilities inside of the gym. Where Scott was once the one seeking advice on certain movements or how to approach workouts from others, members have now started asking him for tips. This creates a great sense of accomplishment and validates all the hard work that he has put in.

     

    Scott is a father of two, a husband, and a business owner. Being quite the competitive person, Scott enjoys signing up and competing at many local CrossFit competitions with either Tristan or Kennedy. He loves that CrossFit is able to prepare him for the everyday aspects of life and feeds into his competitive side. Scott’s hobbies outside of the gym include curling, traveling, golfing, and cheering loudly at Jets games.

    CONTINUE READING
  • Workout of the Day – Monday, November 19, 2018

    By Coach Quinn | In WOD | on November 18, 2018

    Here’s what to expect this week:

    Monday – Front squat, 21-15-9 metcon
    Tuesday – Gymnastics, burpee/KBS/row intervals
    Wednesday – Oly (Sport) / Strength (Fitness), “Annie”
    Thursday – Monster Mash
    Friday – Tabata Everything
    Saturday – “You go, I go” Partner WOD

    Enjoy! And please send any questions or comments on the programming to quinn at undefeatedcrossfit dot com.

    ~ Coach Quinn

    E2.5 x 5:
    Front Squat x 5 @ 90-95% of 5RM
    *If you have not established a front squat 5RM, take this opportunity to build to a daily 5RM. 

    21-15-9 reps for time of:
    Deadlift (205/145)
    Assault Bike (cals)
    Time cap: 10 minutes
    *For larger classes, we may run two heats of this workout. In this case, take the opportunity to cheer on your fellow classmates!

    CONTINUE READING
  • Workout of the Day – Saturday, November 17, 2018

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

    Fitness:
    EMOM x 12:
    1 – 1/2 Kneeling Landmine Press x 6-8 reps*
    2 – Rope Climb x 1-2 reps
    *Alternate arms each round. 

    Sport:
    EMOM x 12:
    1 – Split Jerk x 1-3 reps
    2 – Rope Climb x 1-2 reps

    In teams of 3, with one partner working at a time:
    15/10 cal Assault Bike
    10 Power Cleans (Sport, 135/95) or Box Jump Overs (Fitness, 24/20)
    Each member completes 6 rounds.
    Power cleans should be touch and go weight. 

    Walk/Hike/Swim/Yoga/Stretch

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

    CONTINUE READING
  • Workout of the Day – Friday, November 16, 2018

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

    12 minute AMRAP:
    3 Strict Pull-ups
    3 Burpee Box Jump Overs (24/20)
    3/arm KB Snatch (55/35)
    3 Burpee Box Jump Overs (24/20)

    4 rounds, for quality:
    DB Biceps Curls x 10-15 reps
    Wall Slides x 10-15 reps
    DB Pec Flys x 10-15 reps
    Bent-over Y-raises x 10-15 reps
    *Take minimal rest between movements, while maintaining quality and moving slowly with control through each rep.

    12 minute AMRAP:
    3 Muscle-ups
    3 Burpee Box Jump Overs (24/20)
    3 Hang Squat Snatch (155/105)
    3 Burpee Box Jump Overs (24/20)
    *Scale the load on the snatch as needed. 

    4 rounds, for quality:
    10 DB Biceps Curls
    10 Wall Slides
    10 DB Pec Flys
    10 Bent-over Y-raises
    *Take minimal rest between movements, while maintaining quality and moving slowly with control through each rep.

    CONTINUE READING
  • Workout of the Day – Thursday, November 15, 2018

    By Coach Quinn | In WOD | on November 14, 2018

    0-15:

    EMOM x 12:
    1 – Arms-only Assault Bike x 40 seconds
    2 – Bar Hang x 40 seconds
    3 – Med-ball Lateral Throws, alternating (14/10) x 40 seconds
    4 – Banded Pallof Hold in Split Stance x 20 seconds/side

    15-30:

    E3 x 4:
    Intervals 1 & 3:
    Row x 300/250m
    Unbroken Wall-balls x 20 (20/14)
    Intervals 2 & 4:
    Assault Bike x 20/14 cals
    Unbroken Wall-balls x 20 (20/14)
    *Scale meters/cals and reps of wall-balls as needed.

    30-:

    3 rounds for time:
    20 Burpees
    20 Toes to Bar

    CONTINUE READING
  • Workout of the Day – Wednesday, November 14, 2018

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

    20 minutes to complete 3-4 sets of the following:
    1 – BB Front Rack Bulgarian Split Squat x 6/leg
    2 – 1-leg BB Romanian Deadlift x 6/leg
    3 – 1-leg Bench Hip Thrust x 10/leg

    10 rounds for time:
    10-1 reps Horizontal Ring Rows
    1-10 reps Parallette Push-ups
    10 Air Squats

    20 minutes to complete 3-4 sets of the following:
    1 – BB Front Rack Bulgarian Split Squat x 6/leg
    2 – 1-leg BB Romanian Deadlift x 6/leg
    3 – 1-leg Bench Hip Thrust x 10/leg

    10 rounds for time:
    10-1 reps Pull-ups
    1-10 reps Handstand Push-ups
    10 Air Squats

    Assault Bike
    E3 x 4 sets: 45/30 cals

    CONTINUE READING
  • Workout of the Day – Tuesday, November 13, 2018

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

    E90s x 12 (4 sets):
    1 – DB Chest Press* x 6-8 @ 21X1 tempo
    2 – Bent Over Supinated-grip Barbell Row* x 6-8 @ 21X1 tempo
    3 – Banded Trunk Rotations x 8-10 reps/side
    *Heavier than October 31, 2018.

    For time:
    100 KB Swings (55/35)
    100 Walking Lunges
    100 Med-ball Overhead Throws (20/14)
    100 Med-ball Russian Twists (20/14)
    100 Double-unders

    Extra Work

    3-5 sets, with glute band above knees:
    10 lateral steps R
    10 lateral steps L
    10 diagonal steps forward
    10 diagonal steps reverse
    10 squats
    Rest as needed.

    CONTINUE READING
  • Workout of the Day – Monday, November 12, 2018

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

    Here’s what to expect this week:

    Monday – Long core stability AMRAP
    Tuesday – Upper body strength, Chipper conditioning
    Wednesday – Lower body unilateral strength, Ladder-style conditioning
    Thursday – Monster Mash
    Friday – MU/snatch/BBJO conditioning, shoulder accessory work
    Saturday – Partner WOD

    Enjoy! And please send any questions or comments on the programming to quinn at undefeatedcrossfit dot com.

    ~ Coach Quinn

    40 minute AMRAP:
    11 Suitcase Deadlifts (Right)
    1 rig-length Suitcase Carry (Right)
    Repeat with Left arm
    11 Front Rack Squats (Right)
    1 rig-length Front Rack Carry (Right)
    Repeat with Left arm
    11 Shoulder to Overhead (R)
    1 rig-length Overhead Carry (R)
    Repeat with Left arm

    Rx: 55/35

    CONTINUE READING
  • Workout of the Day – Saturday, November 10, 2018

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

    With a partner, in “You go, I go” style (Partner 1 completes the first movement, Partner 2 completes the second movement…)

    10 minute AMRAP:
    7 Wall-balls (20/14)
    7 Ring Rows or Pull-ups
    15 Double-unders or 25 Single skips

    5 minutes Rest

    10 minute AMRAP:
    10 1xDB Front Rack Walking Lunge (50/35)
    10 DB Snatch (50/35)
    10 Push-up to T-Plank

    5 minutes Rest

    10 minute AMRAP:
    20 Air Squats
    15/10 cal Assault Bike
    10 gym-length Burpee Shuttle Run*

    Walk/Hike/Swim/Yoga/Stretch

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

    CONTINUE READING
  • Meet Coach Riki

    By Rich Deschamps | In WOD | on November 8, 2018

     

    CrossFit Level 1 Trainer

    CPR/First Aid Certified

    Bachelor of Science with Honors 

    Masters of Physical Therapy Student

     

    Riki was first introduced to CrossFit by her boyfriend Rich as a way to get in shape for a RedBull Crashed Ice competition in early 2014. She had already been doing just regular strength training and cardio in the gym but never truly made much progress. Rich soon had her doing all these different workouts that seemed to be a calculated mashup of everything and anything. She was quickly hooked. CrossFit filled a void that was left when she was done playing competitive hockey and she was in better shape than she had ever been. After 3 years of doing CrossFit on her own in her parents garage or school gym she moved to Winnipeg and joined Undefeated.

     

    Riki has a background in coaching hockey and is currently a Masters of Physical Therapy student at the University of Manitoba. She loves how her future profession and CrossFit work so well together, both emphasizing a holistic approach to health and that exercise is medicine.

     

    CONTINUE READING
  • Workout of the Day – Friday, November 9, 2018

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

    E3 x 5:
    Back Squat x 8

    E3 x 5:
    DB Bench Press x 6-10
    1-arm DB Bench Row x 6/arm

    EMOM x 10:
    Row 250/200m
    *Scale as necessary. If you fail to complete a round, your workout is complete. Post fastest and slowest round to whiteboard. 

    15 minutes to build to a challenging daily max:
    Snatch

    15 minutes to build to a challenging daily max:
    Clean & Jerk

    EMOM x 10:
    Row 250/200m
    *Scale as necessary. If you fail to complete a round, your workout is complete. Post fastest and slowest round to whiteboard. 

    CONTINUE READING
  • Workout of the Day – Thursday, November 8, 2018

    By Coach Quinn | In WOD | on November 7, 2018

    “Kelly”

    5 rounds for time:
    400m Run
    30 Box Jumps
    30 Wall-balls

    CONTINUE READING
  • Workout of the Day – Wednesday, November 7, 2018

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

    EMOM x 15:
    1 – Rope Climb x 2 reps
    2 – Paralette Push-ups x 10 reps
    3 – Farmer’s Hold x 30 seconds

    3 rounds, each for time:
    30/20 cal Assault Bike
    20 Med-ball Lateral Throws, alternating (20/14)
    10 gym-length Shuttle Run
    Rest 2-3 minutes between rounds. 

    EMOM x 15:
    1 – Bar Muscle-ups x 3-6 reps
    2 – (Strict) Handstand Push-ups x 5-10
    3 – Farmer’s Hold x 30 seconds

    3 rounds, each for time:
    30/20 cal Assault Bike
    20 Med-ball Lateral Throws, alternating (20/14)
    10 gym-length Shuttle Run
    Rest 2-3 minutes between rounds.

    Assault Bike
    E2 x 5: 25/15 cals

    CONTINUE READING
  • Workout of the Day – Tuesday, November 6, 2018

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

    E2.5 x 5:
    Front Squat x 5 @ 90% of 5RM
    *We tested your 5RM on Tuesday, October 16. If you missed that day, you may instead build to a 5RM today (using the same clock for attempts). If you achieve a 5RM before the 5th set, then reduce the weight to 90% and follow the class for the remaining sets. 

    4 rounds for time:
    Row x 250/200m
    Hollow Rocks x 20 reps
    Side Plank x 30 seconds/side

    Extra Work

    3-5 sets, with glute band above knees:
    10 lateral steps R
    10 lateral steps L
    10 diagonal steps forward
    10 diagonal steps reverse
    10 squats
    Rest as needed.

    CONTINUE READING
  • Workout of the Day – Monday, November 5, 2018

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

    Here’s what to expect this week:

    Monday – BBJO/Thruster/Pull-up conditioning, posterior shoulder accessory work
    Tuesday – Front Squat, Row/Core conditioning
    Wednesday – Gymnastics, Bike/Throw/Shuttle interval conditioning
    Thursday – “Kelly” (outdoor run involved!)
    Friday – Oly/Squat, Row interval conditioning
    Saturday – “You go – I go” Partner WOD

    Enjoy! And please send any questions or comments on the programming to quinn at undefeatedcrossfit dot com.

    ~ Coach Quinn

    7 rounds for time of: 
    7 Burpee Box Jump Overs (24/20)
    7 DB Thrusters (50/35)
    7 Horizontal Ring Rows

    3 rounds:
    1 minute Band Pull-aparts
    1 minute Bent-over Y’s*
    1 minute Wall Slides
    This is for quality, not for reps. Try to move with control for the whole minute. The “up” and “down” phase for each movement should take the same amount of time (2-3 seconds each). Use change plates for the Bent-0ver Y’s (this is the “Y” portion of our classic I-Y-T exercise).

    7 rounds for time of:
    7 Burpee Box Jump Overs (24/20)
    7 Thrusters, 95/65
    7 Pull-ups

    3 rounds:
    1 minute Band Pull-aparts
    1 minute Bent-over Y’s
    1 minute Wall Slides
    This is for quality, not for reps. Try to move with control for the whole minute. The “up” and “down” phase for each movement should take the same amount of time (2-3 seconds each). Use change plates for the Bent-0ver Y’s (this is the “Y” portion of our classic I-Y-T exercise).

    CONTINUE READING
  • Workout of the Day – Saturday, November 3, 2018

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

    10-1 reps for time of:
    2xDB Deadlift
    2xDB Hang Power Clean
    2xDB Shoulder to Overhead
    Shuttle run (gym-lengths)
    Rx: 50/35

    10-1 reps for time of:
    Deadlift
    Hang Power Clean
    Shoulder to Overhead
    Shuttle run (gym-lengths)
    Rx: 135/95

    Walk/Hike/Swim/Yoga/Stretch

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

    CONTINUE READING
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