• Skip to primary navigation
  • Skip to content
  • Skip to footer

CrossFit Undeniable

Helping you thrive into your 90’s and beyond

  • About
    • Our Mission
    • Our Approach
    • Our Coaches
    • Our Members
    • Our Facility
    • Testimonials
  • Start Here
    • Try a FREE Class
    • Fundamentals
    • Pricing
  • What We Offer
    • Group Classes
    • Bootcamp
    • Nutrition Coaching
    • Personal Training
    • CrossFit Kids
    • Teen Strength and Conditioning
    • Olympic Weightlifting
    • Powerlifting
    • CrossFit Endurance
  • Free Articles
  • Daily Workout
  • Schedule
  • Shop
  • Contact

Daily WOD

10/30/2014

October 30, 2014 By Coach Zach Leave a Comment

CrossFit Undeniable – Main

For beautiful eyes, look for the good in others; for beautiful lips, speak only words of kindness; and for poise, walk with the knowledge that you are never alone.
Audrey Hepburn

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
10 mins Foam Roll or LAX Ball

Metcon (Time)

3 Rounds For Time

(Sat. In-House Competitors)

6 Rounds For Time

(non competitors)

6 Cartwheel

10 M.B. Alt. Push Up

14 KB Swing (53/35#)

Share this:

  • Tweet

Frantasy Land

October 29, 2014 By Coach Zach Leave a Comment

CrossFit Undeniable – Main

Before you criticize someone, you should walk a mile in their shoes. That way when you criticize them, you are a mile away from them and you have their shoes.

(No Measure)

500M Row

10 -3 sec squat

10 passthrough

5 Strict Pull Up

10 Goblet squat

5 Kipping Pull Up

10 Front Squat

5 C2B/Bar M.U.

10 Thruster
15 mins Mobility and WOD preparation.

Frantasy Land (Time)

21-15-9 reps of:

95-lb. thrusters

Pull-ups

15-12-9 reps of:

115-lb. thrusters

Chest-to-bar pull-ups

12-9-6 reps of:

135-lb. thrusters

Bar muscle-ups

** 35 Min Time Cap **

Share this:

  • Tweet

10/28/2014

October 28, 2014 By Coach Zach Leave a Comment

CrossFit Undeniable – Main

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
2 Rounds Of CrossFit Warm Up

Elbow 2 Instep

Metcon (Time)

5 Rounds For Quality:

7 Ring Push Up

14 Hollow Rock

7 Supine Ring Row

14 Superman Rock

**Rx + (Double Reps Unbroken)

Share this:

  • Tweet

10/27/2014

October 27, 2014 By Coach Zach Leave a Comment

CrossFit Undeniable – Main

Life is really simple, but we insist on making it complicated.
Confucius

Snatch Warm Up (No Measure)

250M Row

5 Box Jump 30″

5 Broad Jump

10 Passthrough

10 O.H. Squat (pvc)

10 S.G. Press (bar)

10 O.H. Squat (bar)

10 Snatch Bal (bar)

3×3 pos snatch (bar +)
1st Rib Stretch

Snatch (EMOM for 15 Mins)

Metcon (Time)

3 Rounds For Time:

400M Run

15 Front Squat (95/65#)

15 Min Time Cap

**Rx + (135/95#)

Share this:

  • Tweet

10/23/2014

October 23, 2014 By Coach Zach Leave a Comment

Most things that we think are impossible in life, is because we have never tried them.  So go for every dream and opportunity before making a judgement.

full crossfit

Snatch Warm Up

250M Row

5 Box Jump 30″

5 Broad Jump

10 Passthrough

10 O.H. Squat (pvc)

10 S.G. Press (bar)

10 O.H. Squat (bar)

10 Snatch Bal (bar)

3×3 pos snatch (bar +)

3 Pos Snatch (5 mins to establish max)

1 – High Hang Snatch

1 – Hang Snatch

1 – Low Hang Snatch

* Perform Unbroken

Metcon (Time)

3 Rounds Of:

400M Run

5 – 3 Pos Snatch (60%)

Share this:

  • Tweet

10/21/2014

October 21, 2014 By Coach Zach Leave a Comment

Opportunities are found by those who look for them!  The bee has a sting, but honey too… so look at every negative and make a positive out of it.

DSC09922

The CrossFit Warm-up

3 rounds of 10-15 reps of: 

Samson Stretch (15-30 seconds)

Overhead Squat with PVC 

Sit-ups 

Back-extensions 

Pull-ups 

Dips

Metcon (Time)

5 Rounds Of:

5 Wall Walk

10 Knees 2 Elbow

15 Box Jump (24/20″)

**Rx Plus**

5 Wall Walk (unbroken)

10 Knees 2 Elbow (unbroken)

15 Box Jump (30/24″)

Share this:

  • Tweet

10/20/2014

October 20, 2014 By Coach Zach Leave a Comment

“Free advice is the kind that costs you nothing unless you act upon it.”

DSC09863

Snatch Warm Up (No Measure)

250M Row

5 Box Jump 30″

5 Broad Jump

10 Passthrough

10 O.H. Squat (pvc)

10 S.G. Press (bar)

10 O.H. Squat (bar)

10 Snatch Bal (bar)

3×3 pos snatch (bar +)

Overhead Squat (3 Rep Max)

Metcon (AMRAP – Rounds and Reps)

AMRAP in 8 Minutes Of:

7 Snatch Balance (95/65#)

7 Wall Ball (20/14#)

14 Double Under

**Rx Plus**

7 Snatch Balance (135/95#)

10 Wall Ball (20/14# unbroken)

20 Double Under (Unbroken

Share this:

  • Tweet

Virtuosity

October 20, 2014 By Coach Zach Leave a Comment

With regard to the CrossFit Competition popularity wave, before our athletes should bother worrying about a competitive class, here are a few things I want you to think about first:

I recommend that you strive to conquer the prescribed workouts as written.

If you can Rx one movement, but not another. Don’t go heavier on any movement you can do until you’ve done your due diligence on perfecting what you’re lacking.

Virtuosity – “Performing the common uncommonly well.”

sig-klein-handstand

If you’re able to perform the prescribed weights, how is your technique? Is there a mobility issue holding you back? Fix that and perfect your technique.

If you want a challenge, take any Rx WOD and go faster! Take less breaks. Go unbroken. Focus on your technique, and speed up your movements.

There aren’t too many members, yet, who’ve been able to Rx these workouts while pushing their pace.

Firebreather – Fie-r-bre’-th-er: (n) 1. One who faces the triumphs and tribulations of great physical opposition with an indomitable spirit. 2. An optimistic energy associated with the heart of an athlete.

Every day is your chance to compete. If you don’t see red and go wild when you hear the words, “3, 2, 1.. GO!”, and if you don’t feel the

that deep burn in your lungs as you’re writhing on the floor after “TIME!” is called, you’re missing out on YOUR opportunity to test yourself!

You have the opportunity every day to push yourself to redline and see what your limits are, and then push beyond them.

Every workout is a competition between you and the clock. After every WOD, decide if you did the absolute very best you could. If you have something holding you back, focus on that thing.

Let any one of your coaches know you’re looking for that extra push, and we’ll gladly show you just what your body is capable of.

We have an amazing community, and a few “Beasts” and “Firebreathers” among us. They’d love to share their mental drive, and help anyone interested in asking. I count myself VERY fortunate to be among each of you athletes.

If you’re new to CrossFit Undeniable, watch closely those around you, and keep showing up! There is much to learn, and we have some great teachers (coaches and members alike)! Work hard, and all of these skills and techniques will come one at a time!

Train well, train hard.

– Coach Z

Share this:

  • Tweet
  • « Previous Page
  • Page 1
  • …
  • Page 147
  • Page 148
  • Page 149

Footer

Stay connected!

Get regular updates about our upcoming programming, events, and CrossFit tips and articles. (PS: If you're a member, you're already subscribed!)

No spam. Ever. Pinky swear.
TYPE

Copyright © 2019 · CrossFit Undeniable · 8861 Harlan St Westminster, CO 80031