CrossFit Undeniable

[CrossFit Undeniable @CrossFitUnd]

Warning: Those two minutes on the bike are going to get uncomfortable. 🤣
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Build to a heavy 5RM Back Squat. Then:
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2 minute AMRAP - Max Calorie Bike
https://t.co/vKquULNwUa https://t.co/vKquULNwUa

[CrossFit Undeniable @CrossFitUnd]

[NEW SPOTLIGHT]
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As an ER nurse, Amanda knows first-hand the ill effects of an unhealthy lifestyle. She used that as motivation for our recent 6 week nutrition challenge.
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Read her story including how she... https://t.co/TFR35LMoCk

[CrossFit Undeniable @CrossFitUnd]

Flushing out the legs a bit today and getting ready to lift some heavy weights tomorrow!
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10 min EMOM:
Min 1: 4 DB Lunges + 4 DB Deadlifts
Min 2: Row or Bike
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10 min EMOM:
Min 1: 4 Air Squat + 4 DB Push Press
Min 2: Row or... https://t.co/4NY205Shf6

[CrossFit Undeniable @CrossFitUnd]

Ready for a little test? Two baseline workouts today:
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Part 1: On a 12:00 clock, run 1 mile then in remaining time, max meters on rower or max distance on bike.
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Part 2: 12 minute AMRAP:
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4 Strict Pull-ups
8 Hand Release... https://t.co/4Q3eZHAE8q

[CrossFit Undeniable @CrossFitUnd]

[ATTN AM CREW 🌅]
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Next week, we're going to tweak the morning schedule for a little test:
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- 5-6AM CrossFit
- 6-7AM CrossFit
- 8-9AM CrossFit
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We'll run this for a week (May 13-17) and gather some feedback... https://t.co/mBvlQ64BnW

[CrossFit Undeniable @CrossFitUnd]

Game face = on! Today, we're building to a moderately heavy set of Power Clean & Jerks. Then, it's time for Grace:
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For time:
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30 Clean and Jerks (135/95)
https://t.co/bYvqQ8ipL3 https://t.co/bYvqQ8ipL3

[CrossFit Undeniable @CrossFitUnd]

Starting this week off with a spicy metcon after some gymnastics work:
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50 Walking Lunges
50 Knee to Elbow
100 Double Unders
5 Muscle-Ups
40 Walking Lunges
40 Knee to Elbow
80 Double Unders
10 Muscle-Ups
30 Walking Lunges
30... https://t.co/FH49rQG52u

[CrossFit Undeniable @CrossFitUnd]

"5" is the number for today in celebration of Cinco de Mayo!
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20 minute AMRAP:
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5 Box Jumps (30/24")
5 HSPU
5 Power Clean (135/95#)
5, S.A. Thruster Right (53/35#)
5, S.A. Thruster Left (53/35#)
https://t.co/lQTL2uXu06 https://t.co/lQTL2uXu06

[CrossFit Undeniable @CrossFitUnd]

PRd our snatch on Wednesday. How about our clean and jerk on Friyay?
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20 minutes to find a 1 RM Clean and Jerk. Then:
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For time:
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30 Wall Ball (20/14)
5 Power Clean (185/125)|(155/105)
20 Wall Ball
5 Power Clean
10... https://t.co/a0Ts5EkzXu

[CrossFit Undeniable @CrossFitUnd]

[NEW MEMBER SPOTLIGHT!]
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Over the past several months, Melissa has been working one-on-one with Zach and putting in a TON of hard work.
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Check out her awesome results thus far. and that stellar... https://t.co/hS9eqX05A4

[CrossFit Undeniable @CrossFitUnd]

"My first couple years in weightlifting, I got my ass handed to me by other kids my age."
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That's Mat Fraser talking about his early weightlifting career. Read more about his story and how it translates... https://t.co/duMFtM2y82

[CrossFit Undeniable @CrossFitUnd]

Today, you'll learn that tires move a lot easier when they're rolling instead of being dragged 😄
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21 Minute AMRAP:
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18 Cal Row
12 Toes 2 Bar
100M Tire Drag
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https://t.co/M2lO2LlPb9 https://t.co/M2lO2LlPb9

[CrossFit Undeniable @CrossFitUnd]

A tale of three AMRAPs to start your week!
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7, 5, and 3 minute AMRAPs of the following*:
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1,1,1…2,2,2…3,3,3…
DB Burpee (35/25)|(25/15)
DB Hang Power Clean
DB Front Squat
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https://t.co/hymGqV7MFq https://t.co/hymGqV7MFq

[CrossFit Undeniable @CrossFitUnd]

Finishing off the week with a heavy split jerk. Then, we're doing a fast little metcon:
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10 min AMRAP:
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2,4,6,8… of Jerk (135/95)|(95/65)
5,10,15,20… of Double Unders
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https://t.co/ibIrCcZTlg https://t.co/ibIrCcZTlg

[CrossFit Undeniable @CrossFitUnd]

The weight gets lighter so the pace better pick up!
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7 Sets on a 3:00 clock:
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25/20 Cal Row
Max Hang Power Clean*
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*Weight goes down throughout the workout
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https://t.co/orNArEIQ2V https://t.co/orNArEIQ2V

[CrossFit Undeniable @CrossFitUnd]

Me: "Immediately Googles 'Single Arm DB Burpee'..."
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4 rounds for time:
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600m Run
16 Single Arm DB Burpee (50/35)|(35/25)
16 Single Arm DB OH Lunge
16 Single Arm DB Snatch
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https://t.co/5kwzGf0x28 https://t.co/5kwzGf0x28

[CrossFit Undeniable @CrossFitUnd]

This will certainly "Give" you a great workout? See what I did there? #cheesy
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"Give"
12 Minute AMRAP Of:
3, 6, 9, 12, 15…
Toe 2 Bar
Thruster (95/65#)
Box Jump (24/20")
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https://t.co/3nnJ2MNP6C https://t.co/3nnJ2MNP6C

[CrossFit Undeniable @CrossFitUnd]

Coming out the gate hot on a Monday morning with some max rep work!
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5 rounds for max reps:
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1:00 Deadlift (275/185#)
1:00 Max Cal Bike
1:00 Ring Dip
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https://t.co/waPXg7XBh6 https://t.co/waPXg7XBh6

[CrossFit Undeniable @CrossFitUnd]

Our Easter WODHunt starts at 9am! We'll be hunting Easter eggs. Instead of candy, they'll just have a quick little workout for you to do.
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See you at 9AM!
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https://t.co/iPtqG1m3gs https://t.co/iPtqG1m3gs

[CrossFit Undeniable @CrossFitUnd]

15 minute AMRAP to end your week followed by some "Guns and Guts" action:
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15 min AMRAP:
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30 Double Under
15 Russian KB Swing (70/53#)
30 Double Under
15 Push Up
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https://t.co/q2cyLRhH9w https://t.co/q2cyLRhH9w