Daily WOD

CrossFit Undeniable – Main

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

Warm-up (No Measure)

30 Jumping Jacks

1 Mile Run

Push Up Pyramid

20 Supine Ring Row

Hand Stand

Practice Holding a Hand Stand

Rope Climb (Practice: Then 4 Mins Max Effort)

Muscle-ups (Practice progressions)

For those close to achieving their Ring Muscle up and who are competing on Saturday

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)

3X800m

CrossFit Undeniable – Main

Warm-up (No Measure)

400M Run

10 Samson Stretch

10 Passthrough

30 Sec H.S. Hold

30 Hollow Rock

30 Superman Rock

Hamstring Strecth

Metcon (Time)

For Completion:

500M Row

Hand Stand Hold (Duration of row)

500M Row

Hollow Rock (Duration of row)

500M Row

Superman Rock (Duration of row)

*Your goal is to hold a hand stand, hollow rock or superman rock for the duration of your 500M row time.

CrossFit Undeniable – Main

Fran (No Measure)

200M Row

5 Goblet Squats (3 sec hold in bottom)

5 Front Squats

5 Thruster

5 Pull Up

*Repeat entire warm up 4x increasing front squat & thruster weight:

(1) 45/35#

(2) 95/65#

(3) 115/85#

(4) 135/95#

For Pull Ups progress from:

(1) strict

(2) kipping

(3) chest to bar

(4) chest to bar

S3VEN (AMRAP – Rounds)

E.M.O.M. until failure:

7 Thruster (75/55#)

7 Pull Up

7 Burpee
If you don’t make 5 Minutes, rest 1 and complete 3 more rounds at your pace

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)

5X400m

TT rest 90 sec

CrossFit Undeniable – Main

Deadlift Warm Up (No Measure)

500M Row

25 Bandy GM

20 Bandy Side Step (L & R)

15 Passthrough

10 K.B. Swing
Technique: STONE WORK!

(not masonry)

(not medicinal)

Metcon (Time)

4 Rounds For Time

20M Front Hold Stone Carry

10 Stone Facing Burpee

CrossFit Undeniable – Main

Goals (No Measure)

400M Run

10 Passthrough

8 Samson Complex

Hamstring Stretch

10 Min on Goal Work

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
12 Minutes to finish Karen + Double Unders for Reps.

Metcon (AMRAP – Reps)

As Many Double Unders As Possible until the 12 Min mark.

CrossFit Undeniable – Main

CrossFit Games Open 14.2 and 15.2 (AMRAP – Reps)

Includes Masters up to 54 years old

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 95# / 65#

10 Chest-To-Bar Pull-ups

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 95# / 65#

12 Chest-To-Bar Pull-ups

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 95# / 65#

14 Chest-To-Bar Pull-ups

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

CrossFit Games Open 14.2 and 15.2 Masters (AMRAP – Reps)

Masters 55+

0:00 – 3:00

2 Rounds of:

10 Overhead Squats, 65# / 45#

10 Chin-Over-Bar Pull-ups*

3:00 – 6:00

2 Rounds of:

12 Overhead Squats, 65# / 45#

12 Chin-Over-Bar Pull-ups*

6:00 – 9:00

2 Rounds of:

14 Overhead Squats, 65# / 45#

14 Chin-Over-Bar Pull-ups*

The ladder will ascend every 3-minutes until the athlete can not complete the ladder.

*Masters Women 55+ jumping chest-to-bar pull-ups

CrossFit Undeniable – Main

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

CrossFit Warm Up (No Measure)

2 Rounds of 10 Reps:

Samson Stretch 3 Second Holds

Overhead Squat with PVC

Sit-ups

Back-extensions

Pull-ups

Dips

Double-Unders (Practice)

Muscle-ups (Progressions)