Daily WOD

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.

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%)

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.

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″)

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

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

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.”

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