WOD'S ARCHIVE

  • Workout of the Day – Thursday, October 24, 2019

    By Will Kinsman | In WOD | on October 23, 2019

    Aerobic Partner WOD

    -There will be three stations, 2 that are performed with a partner. 1 Station will be solo. The class will divided into three groups and will rotate every 12 minutes.

    Station #1

    With a partner Bike 2 K or 2000 M total, share the work as you see fit.
    -EMOM Perform 10 body weight Walking lunges each.

    Station #2

    With a partner Row 3 K or 3000 M total, share the work as you see fit.
    -EMOM Perform 3 Burpees over your rower each.

    Station #3

    Solo

    EMOM X12

    1-Treadmill X40 sec
    2-DU/SU X40 sec
    3- Goblet Squat X40 sec
    4-Russian KB Swing X40 sec
    5- Jumping Lunges X40 sec
    6- Plate Jumps X40 sec

    CONTINUE READING
  • Workout of the Day – Wednesday, October 23, 2019

    By Will Kinsman | In WOD | on October 22, 2019

     

     

    A) Superset X4

    -Plyo Push ups X10
    -Seated DB Curl X10

    *Rest 90sec

    B) E2M X5

    -Incline Barbell Bench Press X4
    -Wall Walk X4

    C) EMOM X16

    1-Front Plank Sled Pull X1/side
    2-Tempo Chin up X4-6 @21X0
    3-OH DB/KB Hold X30-40 sec
    4-Archer Ring Row X12

    CONTINUE READING
  • Workout of the Day – Tuesday, October 22, 2019

    By Will Kinsman | In WOD | on October 21, 2019

     

    A) Superset X3

    -Lateral Plate Jumps X20
    -Behind the neck Snatch grip Push Press X8
    -Banded Tricep extension X12

    *Rest 90 sec*

    B) EMOM X12

    1- 14 OHS 115/75
    2- Row 8/6 Cal + 6 OHS
    3- 28 DU + 8 OHS

    CONTINUE READING
  • Workout of the Day – Monday, October 21, 2019

    By Will Kinsman | In WOD | on October 20, 2019

     

    Reminder to get 20.2 completed by Monday at 7 PM. Social media points are due at the same time, the post needs to be permanent not a story in order to earn points for your team!

    Monday- Front Squat

    Tuesday- No Scoring EMOM, DU, OHS, Row

    Wednesday- Upper Body Strength

    Thursday- Long aerobic

    Friday- 20.3

    Saturday- Mashup

    A) 18 Min AMRAP

    9 Bar over Burpees
    6 Power Cleans 155/105
    3 Front Squats

    B) E2M X4 

    -Front Squat X4 @ 70-80%

    CONTINUE READING
  • Workout of the Day – Saturday, October 19, 2019

    By Will Kinsman | In WOD | on October 18, 2019

    Monster Mash

    0-15

    EMOM X12

    1- OH Plate Hold X45 Sec
    2- Rope Climb X1-2
    3- Squat Snatch X6 115/75

    15-30

    Death by DB Facing Burpee Broad Jump
    EMOM X10

    -3, 4, 5, 6, 7, 8, 9, 10, 11, 12

    30-47

    17 Min AMRAP

    -10 Alternating DB Snatch
    -7 T2B

    **EMOM perform 3 DB Facing Burpee Broad Jumps**

    CONTINUE READING
  • Rich’s Guide to 20.2

    By Rich Deschamps | In WOD | on October 17, 2019

    Week two is here and we have a new movement we have never seen before in the Open, the DB thruster. If you are choosing to perform the Undefeated Intermediate option, we have a second one in toes to rings.

    Twenty minutes is a very long time so breaking things up is totally acceptable. Although four and six reps are small numbers it will add up fast over twenty minutes. Especially the toes to bar, most of us should break them up in three and three right away. I will draw a hard line for you, unless you can do twenty toes to bar unbroken, you should break them up.

    Our goal is to keep our heart rate down for as long as possible. We want to think of this as a long steady jog which is why we want to break things up early and often. We can also think about breaking up the skipping. If we know skipping elevates our heart rate rapidly, we can break these sets in half. Just stopping for a few seconds in between sets can do a lot for keeping our heart rate down.

    Transitions will be super important. The reps are small, and the workout is long, therefore we will be transitioning between movements a lot. Set up your DB and your skipping rope as close to your pull-up bar as you can without risking hitting anything or tripping. Move with a purpose between the movements. Once you are done the thrusters, move to your pull-up bar and get started working. Make sure to take a few deep breaths when moving between equipment.

    Try and fall into a rhythm, it will help the time go by faster. By a rhythm I mean doing the same thing round after round. Break the movements up the same, take the same steps when transitioning, chalk only every couple of rounds, and if you really need to, take a sip of water every 5 minutes.

    Again, start slower than you think, don’t waste time on transitions, and fall into a rhythm and just keep working.

    I will see you all tomorrow night!

    Rich

    CONTINUE READING
  • Workout of the Day – Friday, October 18, 2019

    By Will Kinsman | In WOD | on October 17, 2019

    CrossFit Games Open 20.2

    RX

    Complete as many rounds as possible in 20 minutes of:
    4 dumbbell thrusters
    6 toes-to-bars
    24 double-unders

    50/35-lb. dumbbells

    INT

    Complete as many rounds as possible in 20 minutes of:
    4 dumbbell thrusters
    6 toes-to-rings
    24 double-unders

    35/25-lb. dumbbells

    SCALED

    Complete as many rounds as possible in 20 minutes of:
    4 dumbbell thrusters
    6 hanging knee-raises
    24 single-unders

    35/20-lb. dumbbells

    CONTINUE READING
  • Workout of the Day – Thursday, October 17, 2019

    By Will Kinsman | In WOD | on October 16, 2019

    A) EMOM X9

    1- Glute Bridge DB Floor Press X8
    2- Full Kneeling Ring Tricep Extension X10-12
    3- Seated DB Hammer Curl X10-12

    B) 36 intervalls

    35 seconds work
    25 seconds rest or transition

    1- Bike
    2- Wall Sit
    3- Row
    4- Russian Twist
    5- Treadmill
    6- DB Step up
    7- Skipping
    8- KB Cossack Lunge 35/25
    9- Banded Pull Aparts
    10- Front Squat 95/65
    11- Archer Ring Row
    12- Target Burpee

    CONTINUE READING
  • Workout of the Day – Wednesday, October 16, 2019

    By Will Kinsman | In WOD | on October 15, 2019

     

    A) E2M X6

    -Back Rack, North South Lunge X4/Leg

    B) 4 Sets for individual times

    -12/10 Cal Bike
    -6 DB S2OH 50/35
    *3 sec hold OH after each rep*

    *Rest 3 Min between sets
    *Post fastest and slowest times to board

    A) E2M X6

    -Back Rack, North South Lunge X4/Leg

    B) 4 Sets for individual times

    -12/10 Cal Bike
    -6 S2OH 95/65
    *3 sec hold OH after each rep*

    *Rest 3 Min between sets
    *Post fastest and slowest times to board

    CONTINUE READING
  • Workout of the Day – Tuesday, October 15, 2019

    By Will Kinsman | In WOD | on October 14, 2019

     

    A) For Time

    -3K Row
    -200 DU
    -100 WB
    -50 Alternating Single Arm Hang DB Cleans 50/35
    -25 Strict HSPU
    -15 C2B Pull Ups

    CONTINUE READING
  • Workout of the Day – Monday, October 14, 2019

    By Will Kinsman | In WOD | on October 13, 2019

     

    Reminder to get 20.1 completed by Monday at 7 PM. Social media points are due at the same time, the post needs to be permanent not a story in order to earn points for your team!

    Monday- Holiday WOD with Coach Leonie

    Tuesday- Chipper, Rowing, WB, C2B

    Wednesday- North South Lunge

    Thursday- Upper body Strength— Long aerobic

    Friday- 20.2

    Saturday- Mashup

    Holiday WOD with Coach Leonie!

    Bring a friend and a Tin for the Bin, we will be doing a variation of the 12 days of thankfulness! Happy Thanksgiving everyone!

    CONTINUE READING
  • Rich’s Guide to 20.1

    By Rich Deschamps | In WOD | on October 10, 2019

    The Undefeated Spooky Open is here! Boo!

    Our main focus at Undefeated is community and having fun, the Open brings us a great opportunity to do just that. Every Friday night for the next five weeks we will be gathering as a community to revel in our physical abilities. Tomorrow night is going to be a lot of fun! So even if you don’t want to do the workout, everyone is encouraged to come out, cheer loudly, and have fun.

    Twenty point one is nasty (scroll down to see the workout). Since the difference between our three workout options aren’t significant, all these tips will apply to all. If you aren’t sure which option to choose, think about a weight you can power snatch for 8 reps unbroken. It should be a very manageable weight for us.

    I cannot stress this enough START SLOWER THAN YOU THINK. This is potentially a 15-minute workout, and Rich Froning finished it in 10 minutes, which means most of us will be working for longer than that. Your first few rounds should feel slow, like you are holding back. When we get to rounds 4-7 it will start to get nasty.

    Most of this workout is spent on the burpees. We want to fall into a methodical rhythm here and just keep working. During your warm-up, try the step-up burpee.  This is where we come off the ground by stepping one leg all the way up first, and then bringing up the second one. This is slightly slower but is much more efficient.  Even if we get super fatigued, we can always keep moving through burpees. We are all allowed to step-back and step-up our burpees, and the scaled division can step over the bar.

    The ground to overhead should be broken up early. Think about starting with two sets of four right away. We want to be smooth and consistent here, and then get to work when we get back to the burpees.

    Ten rounds is a lot. Take it one round at a time and one rep at a time. Slow is smooth, and smooth is fast.

    I am looking forward to seeing everyone out at Friday Night Lights tomorrow!

     

    Rich

    CONTINUE READING
  • Workout of the Day – Friday, October 11, 2019

    By Will Kinsman | In WOD | on October 10, 2019

    CrossFit Games Open 20.1

    RX
    10 rounds for time of:

    -8 ground-to-overheads, 95/65 lb
    -10 bar-facing burpees

    *Must jump over bar on burpees

    Time cap: 15 minutes

    INT
    10 rounds for time of:

    -8 ground-to-overheads, 75/55 lb
    -10 bar-facing burpees

    *Must jump over bar on burpees

    Time cap: 15 minutes

    SCALED
    10 rounds for time of:

    -8 ground-to-overheads, 65/45 lb
    -10 bar-facing burpees

    *May step over bar on burpees

    Time cap: 15 minutes

    CONTINUE READING
  • Workout of the Day – Thursday, October 10, 2019

    By Will Kinsman | In WOD | on October 9, 2019

    A) EMOM X6

    1-Cross over Pistol Squat X4/Leg
    2-Single Leg Glute Bridge X4/Leg

    B) 30 intervalls

    35 seconds work
    25 seconds rest or transition

    1-Row
    2-Bike
    3- Back Squat 95/65
    4-Treadmill
    5-Push up Plank
    6-Ring Row Hold @  top
    7- Box Jump
    8- Skipping
    9- Russian KB Swing 35/25
    10- Wall Sit
    11- DB Bench Press 75/55
    12- Slam Ball20/12

    CONTINUE READING
  • Workout of the Day – Wednesday, October 9, 2019

    By Will Kinsman | In WOD | on October 8, 2019

     

    A) EMOM X6

    -Back Rack, North South Lunge X3/Leg

    B) 4 Sets for individual times

    -12 Trap Bar Deadlift Jumps 95/55
    -10/8 Cal Bike
    -8 Paralette over burpees

    *Rest 3 Min between sets
    *Post fastest and slowest times to board

    A) EMOM X6

    -Hang power Clean + Power Clean @75-80%

    B) 4 Sets for individual times

    -12 Trap Bar Deadlift Jumps 95/55
    -10/8 Cal Bike
    -8 Paralette over burpees

    *Rest 3 Min between sets
    *Post fastest and slowest times to board

    CONTINUE READING
  • Workout of the Day – Tuesday, October 8, 2019

    By Will Kinsman | In WOD | on October 7, 2019

     

    A) EMOM X8

    1- Half Kneeling Banded Arnold Press X5/arm
    2-Archer Ring Row X5/arm

    B) E2.5 M X5

    -Bench Press X4 @80%
    -Filly Carry X2 lengths 53/35

    C) E90 X 9

    1- 300 M Run
    2- 7 KB Snatch/arm 53/35
    3- 40 sec Wall Sit + 8 Goblet Squats 53/35

    CONTINUE READING
  • Workout of the Day – Monday, October 7, 2019

    By Will Kinsman | In WOD | on October 6, 2019

     

    The Open has arrived! Thursday will no longer feature our mashup. Thursdays will now consist of long aerobic work to help us feel great for Friday. The mashups will move to Saturday mornings.

    Monday- Front Squat— Long AMRAP

    Tuesday- Upper Body— Rowing, KB Snatch, Wall sit

    Wednesday- Power Cleans/NorthSouth Lunge— Trap bar and Bike sprints

    Thursday- Lower body stability— 30 min aerobic EMOM

    Friday- 20.1

    Saturday- Mashup

    A) EMOM X6

    1-Front Squat X8 @50-60%
    2- Rest

    B) 28 Min AMRAP

    -28 Wall Balls
    -28 Double Unders
    -28 DB Cleans 35/25

    CONTINUE READING
  • Workout of the Day – Saturday, October 5, 2019

    By Will Kinsman | In WOD | on October 4, 2019

    A) E90 Seconds X8

    -6 Squat cleans 135/95

    B) 16 Minute AMRAP

    1,2,3,4,5,6,7…

    -Ring Muscle Up
    -Devil’s Press 50/35

    CONTINUE READING
  • Workout of the Day – Friday, October 4, 2019

    By Will Kinsman | In WOD | on October 3, 2019

    A) EMOM x9

    1- 20 sec HS Hold
    2- OH Squat x8 95/65
    3- Push ups x8

    B) Strict HSPU Isabel

    For Time

    -30 Snatches 135/95

    -Every 30 seconds perform 2 Strict HSPU

    CONTINUE READING
  • Workout of the Day – Thursday, October 3, 2019

    By Will Kinsman | In WOD | on October 2, 2019

    Monster Mash

    0-14

    EMOM X9

    1- Single Arm OH DB Hold X20 sec/side
    2- Banded Lat Pull Down X10
    3- Foam Roller Chest Opener X 30 sec

    14-25

    E3M X2

    -6 Thrusters 95/65
    -6 C2B

    25-45

    19.5

    For time:

    33-27-21-15-9

    -Thrusters 95/65
    -Chest to bar pull ups

    Time cap: 20 minutes

    CONTINUE READING
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