Daily WOD

CrossFit Undeniable – Main

Warm-up (No Measure)

30 Double Under

8 Samson Complex

10 Passthrough

10 O.H. Squat (pvc)

10 S.G. Press (bar)

10 O.H. Squat (bar)
Mobility: 1st Rib/Thoracic Spine

1×10 @ 50%

1×5 @ 60%

1×3 @ 70%

1×2 @ 80%

1×1 @ 90%

1×1 @ 95%

1×1 @ 100%+ or new PR

Overhead Squat (1RM )

Metcon (Time)

3 Rounds Of:

200M Run

10 Toes 2 Bar

10 Burpee

10 Wall Ball (20/14#)

Rx Plus

Beat Jared, Kyle or Arik’s time.

CrossFit Undeniable – Main

Calves (No Measure)

20 Plate Calf Raises

200M Skip

200M Run

50M Butt Kicks

50M High Knee

100M Sprint

Metcon (Time)

CrossFit Undeniable’s Obstacle Course For Time:

CrossFit Undeniable – Main

I learned the value of hard work by working hard.”
— Margaret Mead,

Deadlift Warm Up (No Measure)

500M Row

25 Bandy GM

20 Bandy Side Step (L & R)

15 Passthrough

10 K.B. Swing
10 Goblet Squat (3 sec pause/stretch)

1 Rope Climb

Metcon (AMRAP – Reps)

2 Min M.E.

Sit Up

2 Min M.E.

Superman

Metcon (Time)

3 Rounds Of:

15 Deadlift (185/115#)

10 Front Squat (185/115#)

5 Ring Row (Supine/feet on box)

1 Rope Climb

Rx Plus

Unbroken Repetitions

CrossFit Undeniable – CrossFit Endurance

Calves (No Measure)

20 Plate Calf Raises

200M Skip

200M Run

50M Butt Kicks

50M High Knee

100M Sprint

Metcon (Time)

6X400m 90sec rest

CrossFit Undeniable – Main

(No Measure)

2x THROUGH

250M Row

5 push Up

10 Behind Neck Press

10 Push Press

5 Strict Pull Up

5 box Jump
Mobility: 1st Rib

1×10 @ 50%

1×5 @ 60%

1×3 @ 70%

1×2 @ 80%

1×1 @ 90%

1×1 @ 95%

1×1 @ 100%+ or new PR

Shoulder Press (1RM)

Metcon (Time)

4 Rounds:

8 Push Press (95/65#)

10 Pull Up

12 Box Jump (24/20″)

Rx Plus

4 Rounds:

8 Push Press (135/95#)

10 Chest 2 Bar Pull Up

12 Box Jump Over (30/24″)

15 Min Time Cap

CrossFit Undeniable – Main

Saturday Mornings (No Measure)

Carrabba’s/Planet Fitness Run

(touch the door and return)

8 Samson Complex

Shoulder Circuit

10 Passthrough

10 Squat

10 Jumping Lunge

10 Sit up

10 Push Up
Elbow 2 Instep

Deck Of Cards (AMRAP – Rounds)

AMCAP – As Many Cards As Possible

Hearts – Push Up

Diamonds – Sit Up

Spades – Air Squats

Clubs – Pull Ups

Joker 1 – 800M Run

Joker 2 – 40 Box Jump (24/20″)

CrossFit Undeniable – CrossFit Endurance

Calves (No Measure)

20 Plate Calf Raises

200M Skip

200M Run

50M Butt Kicks

50M High Knee

100M Sprint

5k Run (Time)

Max Effort 5k Run

10k Run (Time)

Max Effort 10k Run

CrossFit Undeniable – Main

May your life be like toilet paper… long and useful.

The CrossFit Warm-up (No Measure)

3 rounds of 10-15 reps of:
Samson Stretch (15-30 seconds)
Overhead Squat with PVC
Sit-ups
Back-extensions
Pull-ups
Dips

Metcon (Weight)

Open Gym Heavy Lift

Metcon (Time)

Open Gym Rounds For Time

Metcon (AMRAP – Rounds and Reps)

Open Gym AMRAP

CrossFit Undeniable – Main

“America’s fighting men and women sacrifice much to ensure that our great nation stays free. We owe a debt of gratitude to the soldiers that have paid the ultimate price for this cause, as well as for those who are blessed enough to return from the battlefield unscathed.”

-Allen Boyd

Goals (No Measure)

400M Run

10 Passthrough

8 Samson Complex

Hamstring Stretch

10 Min on Goal Work
Mobility: Banded Shoulders

“Death By _______” (AMRAP – Rounds and Reps)

With a continuously running clock perform:

Min 1 – 1 Repetition

Min 2 – 2 Repetition

Min 3 – 3 Repetition

etc..

Continue until you cannot complete the required number of reps in the given minute.

***When finished rest the next minute, then perform 7 squat on the minute until everyone is done.

*** Score total rounds and reps in the last round completed.
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Death By Burpees!